People fast intermittently because they want to lose weight. However, some people are not getting the weight loss results. If you are one of those people, then, you, too, would want to know — “Will intermittent fasting make me fat?”
Will Intermittent Fasting Make Me Fat If I Fast for 16 Hours?
Yes, you will gain weight even if you fast for 16 hours. How?
If your recommended calorie intake is only 1,500 but you are getting over 2,000 calories, then you will not lose weight. Rather, you will gain weight or maintain your weight before you started IF.
However, even if your calorie intake is 2,000 and the recommended is 1,500 but you do intense exercise, then you surely will not gain weight. But it still depends on your metabolism and physical activity every day.
Why I’m Still Fat After a Week of Intermittent Fasting?
You are still fat and not losing weight with IF because you are not tracking your calorie intake.
Some people are saying that IF lets you eat anything. It’s true but you must still follow the recommended daily calorie intake. If you go higher than your number, you will never lose weight.
It is still highly recommended to eat within your eating window period. And make sure that you track your calorie intake.
You will be surprised to know that you are getting more than what you needed. That’s why you are gaining weight and not losing weight with intermittent fasting.
In that case, you still need to monitor your portion sizes.
How to Avoid Gaining Weight with Intermittent Fasting?
You must eat the right food. If you are familiar with the ketogenic diet, then you might want to try it. However, you must first consult a dietitian or your doctor before starting a keto.
The one thing you must remember when eating is you must stop when you are satisfied but not until you are stuffed. In that way, you can avoid overeating.
That’s why you must only eat the food that can fully satisfy you.
What Foods to Eat on Intermittent Fasting to Avoid Gaining Weight?
Here are some of the foods you would want to consider to lose weight during your eating window.
They are a staple of IF and keto diet. You can fry, boil or scramble it.
Eggs have an excellent nutritional profile. They are some of the healthiest foods and contain the right amount of amino acids that will keep you full.
They contain a high amount of vitamins and minerals. The majority of their calories come from fat. It is one of the reasons they are ideal for those who are following a keto diet.
If you are relying on fats for energy, then avocados must be on your must-eat list.
It does not matter how you prepare them. They will keep you full and satisfied until your next meal.
The keto community loves this oil. It contains 90% saturated fats and medium-chain triglycerides. It can satisfy your hunger and provide you with high-fat content. You can add it to your coffee in the morning.
Yes, you can eat bacon. It is one of the reasons many people are following a keto diet and intermittent fasting. Most of the bacon’s calories are from fat. Thus, it can keep you full for several hours.
Salmon and Other Fatty Fish
Salmon is another favorite of those who follow IF and keto diet. It contains a high amount of omega-3 fats, which are known to lower insulin levels while increasing insulin sensitivity.
Will Intermittent Fasting Make Me Fat If No Snacks
You are not likely to gain weight with intermittent fasting if you follow your recommended calorie intake and not snacking.
However, if you don’t snack but you are still eating way more than what your body needs, then you will still not lose weight.
If you wish to eat more than your body needs, then make sure that you perform intense exercise. In that way, you can burn those extra calories you have consumed.
How IF Makes Me Fat if Intermittent Fasting Promotes Ketosis
Intermittent fasting is one of the ways to help you get into the ketosis state. Ketosis is ideal to allow your body to break down fats and be used for energy.
However, intermittent fasting will not guarantee that you get into this state. You may get into that state but you may not remain in that state for long if you continue consuming food with carbs. A moderate amount of carbs will kick you out of that state.
As a result, you will feel hungry every time you begin fasting again.
Even if you fast for 16 hours, it will not guarantee that you get into ketosis. However, it can be a great start. The best way to get into ketosis is to lower your carb intake and up your healthy fats and get moderate protein.
How to Do Intermittent Fasting and Avoid Gaining Weight?
You must only eat during the eating window. The great thing about IF is that you can choose when you wish to eat and when to fast. Most people would skip breakfast and start their eating window at around 1 pm.
Then, make sure that you only consume healthy meals during your eating window. As we always emphasize, you will not lose weight on IF if you continue eating junk foods. A bad diet can easily offset the benefits of intermittent fasting.
Thus, you must only eat foods that are filling, like the ones mentioned above. The fatter the meal is, the better. But you must choose those healthy fats.
Eating healthy fatty foods will keep you full and satisfied. And they can also help you get into ketosis, thereby, losing a lot of fats.
You should only eat when you are hungry and stop when you feel full. Avoid snacking as it can only increase your insulin levels.
To lose weight with intermittent fasting, you need to avoid overeating. You can eat anything you want as long as you do not eat more calories than your body needs. If you do, make sure that you exercise.
Even if you do 24-hour fasting, you still won’t lose weight if you overeat.
People who are looking for answers about “will intermitting fasting make me fat” are typically the ones who followed IF but gained weight instead. There are several reasons why you are gaining weight with IF: overeating, not exercising, and not eating the right foods.