Intermittent Fasting for Faster Fat Loss

Intermittent Fasting Weight Loss
Use Intermittent Fasting with 1 of these weight loss plans for rapid weight loss like Sue pictured above ↑ who lost 124 pounds

To do Intermittent Fasting…

5 reasons Intermittent Fasting burns fat faster than the average diet

1. Intermittent fasting forces your body to burn more fat

Intermittent Fasting forces your body to  burn fat

After you eat a meal your blood sugar rises and your blood sugar (along with the stored carbs/glycogen in your body) is the energy or calories your body uses or burns to keep you alive, functioning properly and to do all your daily activities but…

Your body fat is just the accumulation of all the excess calories you overate so every time you eat too much…

The less blood sugar you have in your body = The more fat you will burnJohn Rowley, Wellness Director for the International Sports Science Association

Imagine how fast you'll lose fat combining Intermittent Fasting with a weight loss diet & exercise plan

2. Intermittent Fasting increases your metabolism because…

As your blood sugar or energy levels gets lower as you fast…

3. Intermittent Fasting targets belly fat

intermittent fasting belly fat
Update: after doing intermittent fasting for a week, my lower tummy is finally disappearing. Yadira Garcia Sanchez

Stubborn belly fat is hard to lose because your abdominal region contains a lot more alpha-2 receptors that slow down fat burning than beta-2 receptors that speed up fat burning and because Intermittent Fasting reduces insulin…

Real life examples on this page

Disclaimer: If you ONLY want to lose just stubborn belly fat you need to be at a point where you only have 5-to-20 pounds left to lose because if you're more than 20 pounds overweight you'll lose fat all over your body and not just belly fat.

Remember: belly fat along with stubborn butt, hip & thigh fat are usually the last to go. See Why do I still have belly fat after losing all this weight?

4. Intermittent Fasting naturally increases HGH (Human Growth Hormone)

HGH is a miracle hormone that burns fat, builds & maintains muscle mass.

5. Intermittent Fasting makes you eat less calories

The less you eat = the faster you'll lose weight.

Intermittent Fasting absolutely causes you to lose weight faster because…

6 Intermittent Fasting Tips

1. How to start intermittent fasting

Please note: Your lifestyle, current schedule, situation, stress or a wide variety of reasons may not allow you to get into the habit of fasting 14+ hours a day and if this is the case you'll need to use one of these other fat loss plans

2. Best way to schedule your daily fast

When you're intermittent fasting you can schedule your 14-to-20 hour fasting & 4-to-10 hour feasting cycle anyway you want to but for the best results Its best that you eat your last meal 2-to-3 hours before bedtime so you'll spend less hours awake while you fast.

Here's a sample intermittent fasting schedule over a 24 hour period where you fast for 16 hours and eat over an 8 hour period…

Click to see more
sample intermittent fasting schedules

3. Eat whenever you want during your 4-to-10 hour feasting period

Most diets tell you When to eat, What to eat & How much to eat and when you combine intermittent fasting with your current diet to burn fat faster…

The only change you'll have to make is when you eat so you can still stick to your diet but you need to eat everything you're supposed to in that 4-to-10 hour period and generally…

4. Dealing with hunger & cravings

intermittent fasting hunger

See tip #5 here again but…

40 ways to curb cravings & kill hunger

5. Drink water, coffee & green tea

Intermittent fasting works because it FORCES your body to burn more fat by lowering your blood sugar/insulin levels by NOT EATING anything for 14-to-20 hours so…

6. Workout while fasting

When your blood sugar, stored carbs/glycogen & insulin levels are lower from fasting you'll naturally burn more fat for energy (without any extra dieting or exercise) so guess what happens when you exercise while you're fasting…

Intermittent Fasting 101

Watch the intermittent fasting video for beginners below if you hate reading…

Intermittent Fasting Works!

Intermittent Fasting = She Lost 124 Pounds

sue intermittent fasting results

Hi, Adrian!

I am 5'7" & I have lost 124 pounds. I started at 272 pounds and now I'm 148. My first 90 pounds or so came off in the first six months and then my weight loss slowed until I read about your suggestion for Intermittent Fasting

I incorporated that into what I was already doing, and also started walking. Now I do walk-run intervals for 30 minutes, 3 times per week. I also life weights 3 days per week.

Sue Ellen Holmes

Lost 112 Lbs. Intermittent Fasting

yasir intermittent fasting results

I just want to thank you. I was really depressed due to my obesity. I started browsing the internet and found

I followed intermittent fasting with a 1200 calories diet plan and focused on eating raw vegetables and fruits only before meals.

I also did your Jumping Jack 30 min HIIT workout

Yasir Nasir

I love Intermittent Fasting

colleen intermittent fasting results

Literally a years difference. December to December. I have been doing Intermittent Fasting since reading about it on your website last year. This is close to 40 lbs gone. It has been amazing! I love love love Intermittent Fasting and I'm so glad I read your post!

My dad is a dr and he is the most healthy 71 year old you'll ever meet and he stresses the importance of fasting as well. Anyway, just thought I'd share with you my latest update :). Thank you again for your life changing post!

Colleen Whitson

I've Lost Over 40 lbs.

chavas intermittent fasting results

Hi, I'm a big fan of yours! Your intermittent fasting video has helped me out tremendous ly. I've lost over 40 lbs.

Chavas Noelle

Intermittent Fasting Helped me get Ripped

adrian intermittent fasting results

Intermittent Fasting along with my NowLoss Diet helped me lose enough fat to finally be able to see my abs

Adrian Bryant of

Lost 33 Lbs. Intermittent Fasting

kim intermittent fasting results

This is the change in 101 days!!!! 33 pounds down! It's a result of eating completely clean, doing intermittent fasting (for the most part) and working out 4-6 days a week

Kim G

From 220-to-145 in 10 months

I want to say thanks! I have struggled with my weight all my life, and I am 28. I am not stupid and completed my homework before trying intermittent fasting. I started by getting to one meal a day within the first month and by month two I was calorie counting to try to keep that one meal at 1500-1700 calories.

Basically, I am a 28 year old male 5' 7" in height that started 10 months ago in December weighing 220 pounds. Today, exactly 10 months later I weigh 145 pounds. I have lost 75 pounds!!!

I have had full blood work done and I am now normal on every test and I have been yanked off my blood pressure medicine.

Thanks for all your help!

Intermittent Fasting for a smaller waist

edda intermittent fasting results

I just want to thank u for I have loss 25lbs following the intermittent fasting and HIIT. I am soo wishing I can meet you to thank you in person. All I can say is wow is this really me.

Edda Pollard

My Lower Tummy Went Away

Yadira intermittent fasting results

Update: after doing intermittent fasting for a week, my lower tummy is finally disappearing. I think this was exactly what I needed to get over that hump I reached. I had a permanent bloated belly - LOL

Yadira Garcia Sanchez

She lost 28 Lbs. Intermittent Fasting…

Ursula intermittent fasting results

I just want to say thank you for doing your website! You have helped me so much and I wanted to share my progress with you from intermittent fasting and a diet of 1800 cal a day. I started at 179lbs & now weigh 151lbsI think I have finally found a life plan that fits with my lifestyle!

Thank you
Ursula G

7 More benefits of intermittent fasting…
  1. Decreases your chances of getting cancer.
  2. You're less likely to become diabetic.
  3. Improves your cognitive function.
  4. You're less likely to suffer from cardiovascular disease.
  5. Reduces inflammation.
  6. Helps you live longer
  7. Protects you from the effects of Alzheimer's & Parkinson's diseases.

More Tips

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1-35 of 1750 Comments

Hi Adrian,
I am 5'5" and weigh 160 pounds, would it be possible to lose 30 pounds by April 20/17 with IF and a HIIT program 3days/wk and lifting 3 days/wk?

March 29, 2017

Adrian Bryant

very possible. the first 10-to-20 should come off faster than the last 15

March 29, 2017



I start my fasting at 5 pm to 11 am having my last meal at 5 pm and feasting at 11am-5 pm. In one week I did lose 3 lbs but I started in the middle of the week. Please tell me if my fasting schedule is okay to be doing? Also I want to drink a protein shake after my workout but this is during my fasting stage....what do you recommend? I do HIIT classes from 6pm-8 pm 6 days a week.

March 28, 2017

Adrian Bryant

the fasting sched is fine. save your shake for during feasting period. does not matter WHEN you take protein to lose weight or even muscle gain. the most important thing is if you're getting enough protein daily

March 28, 2017

Diana dee

I'm Diana dee.. 5'1 and 79 kg I want to lose about 32 kg in 9 month is it possible? And if it is then how?
My lower body is much heavier and I feel pain on my heels when I walk please suggest me what should I do ...I m facing worst time period of my life

March 25, 2017

Adrian Bryant

start here

March 25, 2017


Hi Adrian! Do i have to fast everyday at the same time? I start fasting at 4pm mostly time but sometimes i get late & start fasting around 6pm (happens once/twice a week).Is it going to effect my IF results?

March 24, 2017

Adrian Bryant

NO. as long as you fast for 12-16+ hours per day

March 25, 2017


Hi Adrian...when you say zero calorie coffee for energy during the no feed period while working out, what coffee do you reccomend? I thought all coffee had calories. Please help.

March 19, 2017

Adrian Bryant

Im not a coffee drinker myself. Ive been told about ZERO cal coffe but cannot confirm this is true but Im sure if it is ZERO cal then it is sweetned with artifical sweenterns that may make your cravings go up

March 19, 2017

Nick B

First and foremost, thanks for writing all this info up! I've actually been doing something similar where i eat a little over or under 1000 calories for my once a day meal with the difference of i snack on junk food throughout the day, mixed with a 5-10 minute workout at home with dumbbells. I've lost 23 pounds coming this april will be 1 year i've been doing my 'diet' if u will. Of course i cheated many times and would have pizza on weekends or takeout once or twice during the week.

I am now trying your plan of 20 hrs no food aside from crystal light 5 calorie packs x 3, sometimes 4, and 4 hours i can eat. So i wake up at 1-2pm and i eat at 8pm - 12am. I've set my calorie limit to 1300/day and coupled it with healthy produce eating. I take vitamins every day right before i eat (1x Stress B-Complex, 1x D3 5000iu, 2x 400mg concentrated EGCG green tea fat burner gel pills). My question is, should i be taking these vitamins the moment i wake up? I goto sleep at 5am - 6am so thats already 5-6 hrs no food, then 8-9 hours of sleep with no food, then like 6 hours before meal time. so am i actually making things slower for my body by not taking these vitamins at the start of my morning?

March 14, 2017

Adrian Bryant

the vitamis right before meals is fine

March 14, 2017


Hi Adrian. I've been doing Intermittent fasting for 3 weeks, ive lost 6 lbs end of my 2nd week, but im not loosing any weight since my 3rd week. I eat 1200-1250 calories n im 25 yrs old 5-7" weight is 181 lbs. I get hungry before breaking my fast. I read about 5-HTP on internet which helps to curb appetite. Do u think its safer to take 5-HTP to lose weight along with I.F.? Please let me know, ill be waiting for your answer because im planning to get married within 5-6 months

March 14, 2017

Adrian Bryant

weight loss gets slower as you get closer to your goal and the speed you lose weight depends on how overweight or how high yourbodyfat % is so if your bodyfat percentage is close to 15 then you have reached the slow down stage of weight loss and I dont think 5-htp will do much to curb hunger

March 14, 2017


Can i mix oil with and vinegar to my sald before i eat my meal

March 10, 2017

Adrian Bryant

yes you can because of this

March 12, 2017


Im so glad i found this site. U are inspirational

March 09, 2017


Hi Adrian,

I have been eating the ketogenic way for 5 weeks now. Since being in nutritional ketosis for 3 weeks, I have stalled on weight loss and inches lost. I naturally do 20/4 IF due to lack of hunger with the ketosis. In researching IF (particularly the 20/4 to get the autophagy affects), I have read from other keto experts that Bullet Proof Coffee is allowed/suggested for IF such as 16/8 or 20/4 IF. I would like your opinion on that. I want to see the greatest results, but if bullet proof coffee is breaking my fast, and ultimately interfering with my results, I may change this.

Your website is chocked full of great information. Appreciate your response.


March 08, 2017

Adrian Bryant

overall with any diet, trick or gimmick, low carb, IF and etc it all comes down to calories so if you're not losing weight see this & this

As for the coffee or anything with calories WILL break the fast so technicallly it is not good for IF since you are consuming calories and burning less fat but a low cal drink or low cal gum is not or should not make or break your weight loss goals.

Actually... hardcore 'no calories' IF should be done when you are down to last 10-to-20 poudns to lose but it still works wonders if overweight

March 08, 2017


Is it ok to add a little pure lemon (no sugar or sweetener) to the water during the fast ?

March 04, 2017

Adrian Bryant

nope. fasting means no calories but on the other hand. having the lemon in water wont make or break your weight loss dreams

March 05, 2017


Hi I just found your site. I was always told fasting would make your body store anything you eat after as fat but I see here that is not true! I'm going to start this tomorrow. I have a very painful spine disease and bad knees so exercising is a no go. I'm at 271
and need to be at 200 or less. I may try pool exercise when it heats up outside. Can this really work for me?

March 23, 2017


Hello Adrian, Hope all is well. I have a few Questions regarding this intermittent fasting.

Ok every morning I have a green smoothie for breakfast. This consist of frozen fruits, water and veggies can I still have that or I'm I suppose to not to eat anything after 9pm until 1 pm the next day?

Now during 9pm-1pm that's the time I will be fasting, I'm I only suppose to be drinking water and tea, no fruits?

Also I work out and I need to be 170 thick fit by 04/14 so if I have a healthy meal at 1pm, my next healthy meal would be around 8 or 9pm after the gym. I'm I allowed to have a protein shake before and after the gym? I am just trying to figure out how exactly will it work especially while working out. I'm allowed to eat anything healthy during 1pm-9pm or is it I eat at 1 and don't eat anything until 9pm? Sorry for all the questions but I will like to start this next week lol.

March 03, 2017

Adrian Bryant

NOT EAT A thing during the fasting period (water is okay) - nothing with calories cannot be consumed during the fast although super low cal drinks are permitted b/c overall its not enough to break or make your weight loss dreams

As for the feasting period it does not matter WHEN or how often you eat as long as you eat the right amount of calories to lose weight

feel free to ask as many questions as you like until you reach your goal

March 04, 2017


Ok got it!!! Now I'm 182 right now my goal is to be 170 to 165 thick fit by my trip next month!! So with this IF procedure I think I will be able to get there however I want my back and legs to be extremely toned and my stomach!! Can you give me some guidance on what I can do for the next 6 weeks to get there??? Thanks Adrian!!

March 04, 2017


Ok so what if you don't have access to those weights to do the hip thrust can I use something else in it's place?

Also how can get atleast 150g of protein per day? I use Optimum whey protein but with IF I am having a hard time getting in all that protein per day.

March 06, 2017

Adrian Bryant

how to get a butt without weights

use these foods and protein shakes/supps to get 150g of protein daily

March 06, 2017


Thank you Adrian!!! You are a blessing!!!

March 06, 2017

Don Don

You mentioned do not eat a thing except low cal drinks may be ok. I train in the mornings 3 days a week lifting 3 days a week riding and 1 day hiking. So since you mentioned low cal drinks ok, would BCAA's with water 40 mins before and after training be ok?

March 15, 2017

Adrian Bryant

I did say they were ok only b/c a small amount of cals will not break or make your weight loss dreams so yes... the BCAA drink would not hurt but technically you are breaking-the-fast when you ingest cals

March 16, 2017


I just started my fasting cycle 4 days ago so far it's been pretty doable.. I fast 16 hrs and cut out sugar as well.. I weigh 232 currently and I'm 5'8" I want to get to 195 by June 1. Do you think this is doable I have a desk job I'm at 11 hrs a day. Thank you

March 02, 2017

Adrian Bryant

very doable. you'll actually find it touhger to get from 210 to 195

March 03, 2017


Can I use artificial sweeteners in my black coffee while I'm fasting?

March 01, 2017

Incorrect please try again Created by Adrian Bryant

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