Intermittent Fasting 101 – Weight Loss Plateau Help!

(upbeat music) – Hey, Munchies. Welcome if you’re new. I’m Alyssia. I know a lot of you are
focusing on weight loss goals so I thought it would be an
appropriate time to talk about weight loss plateaus and specifically a highly requested topic:
intermittent fasting. So first of all, what’s a plateau? When we go on a journey to lose weight, we typically make some changes
in our diet and lifestyle. The types of foods we eat,
the amount of food we eat, and maybe the type and amount of exercise we participate in too. At first we may see some
immediate results in terms of weight loss and it’s exciting. But after awhile, our bodies
can get used to these changes and we stop seeing results. AKA, we may have hit
a weight loss plateau. Now this can be frustrating
but a plateau is pretty normal on a weight loss journey. Our bodies are smart and they adapt. If we start feeding our bodies less food, it learns how to survive on less. And then although you started eating less than your body needed, that new intake can become
what your body now needs. But we can’t just eat less,
and less, and less forever or exercise more, and more, and more. Now it’s important to know
that what seems like a plateau might actually mean a
few different things. One, you haven’t committed
to your weight loss plan as well as you could. A piece of chocolate here,
an extra handful or two, or three of nuts there, and we end up eating more than we think. We have to be honest with ourselves. Is this really a plateau
or have we gotten too lax with our diet and exercise plan? Two, you may be at your ideal weight. That number is gonna vary by the person but sometimes we set weight
loss goals that aren’t realistic or necessarily healthy for our bodies. Our bodies will naturally try
to maintain a certain weight where it’s most comfortable, and reducing that further
can result in regaining the weight later on. And three, other health factors might be preventing weight loss. Such as thyroid problems
or other health conditions. Medications that you take, smoking habits, pregnancy, or menopause. Or it could just be you lost
all the weight you’re going to on that particular plan and
now it’s time to reassess and consider a new strategy. That is why it’s important
to switch things up. So like I said, our bodies
get used to what we do. Over time, especially when
we’ve tried many different diets or yo yo’d between them,
we can end up in homeostasis. So pretty much the body establishes a norm and then tries to maintain it. We eat less, our body
adjusts to that new norm, and then we have to take
some action to shake up that new norm again if we
wanna see further progress. So, homeostasis can lead
to a weight loss plateau but remember that not
all plateaus are a result of homeostasis as we discussed earlier. There are a few ways
to overcome a plateau. It could be just adjusting calorie intake. But it doesn’t have to be. Remember, we don’t want to
cut our calories too low. We need that fuel to
function and eating too few calories consistently can
actually slow down our metabolism. You can also try switching
up your macronutrient ratio or alternating between
different workout routines. We’re all different and it
takes some trial and error for each of us to find what works for us. But one specific way that could be helpful to overcome a weight loss
plateau and the main purpose behind this video is
intermittent fasting or IF. Intermittent fasting is
essentially an eating pattern that cycles between periods
of fasting and eating. Now this is not a diet. It’s not about which foods
you eat but when you eat them. Someone who is intermittent
fasting is choosing to not eat on purpose for a period of time. They consume calories during
a specific window of the day and choose to not eat for
a larger window of time. There are many different
approaches, but generally the fasting period can last
between 16 and 48 hours. And remember, fasting
means not eating anything. You can have beverages that
don’t affect blood sugar like water, coffee, tea,
and non-caloric beverages but fasting will not work
if we’re consuming food and calories even if it’s healthy. The idea is you’re not eating anything. But that doesn’t mean you
have to go two full days without eating to incorporate
this into your lifestyle. 16 hours really isn’t that long. If you finish dinner by 6:00
p.m. and then don’t eat again until 10:00 a.m. the next
day, that is 16 hours. So your window of eating would
be 10:00 a.m. to 6:00 p.m. and fasting would be
6:00 p.m. to 10:00 a.m. It doesn’t have to be more
extreme than that for people to see results. Another approach is the 5:2 diet. You fast two days per week
eating only 500 to 600 calories and then eat a normal amount of calories on the other five days. You can also alternate between
eating normally one day and then fasting for the next. Now I definitely encourage
you to do your own research if you wanna try out intermittent fasting, but remember, it does
not have to be extreme. A lot of you might be
thinking what the heck? I thought we were supposed
to eat all day long. What happened to not skipping breakfast? What happened to eating
a bunch of small meals throughout the day? Breakfast does not actually
kickstart your metabolism to help you lose weight. Now that being said,
some people may benefit from eating breakfast or
multiple smaller meals. Sometimes skipping a meal
leads to overeating at the next meal but that ultimately
comes down to portion control. The problem with eating
so many small meals is a lot of us are more
likely to overeat at each of those meals so we end
up consuming more overall than we would have otherwise. The bottom line is eating
many meals throughout the day doesn’t really rev up your metabolism. Whether our calories are
spread out across six meals in a day or eaten in a
small window of time, our bodies will still burn
up about the same number of calories processing that food. After we eat, our body processes
the food for a few hours burning what it can. Our bodies will use that energy
first because it’s the most accessible rather than burning stored fat. But if we stop eating so often, our body isn’t digesting food constantly and it turns to the fat stored in our body for energy instead. So essentially, you’re getting
into a fat burning state of ketosis for a period of
time without a high fat diet. For more on ketosis,
what that Keto 101 video. I promise it will explain a lot. And if you’re finding this
episode helpful so far, don’t forget to subscribe
and if you wanna be notified of new videos each week,
be sure to hit the bell. Overall, much less of the
food we eat after fasting is likely to be stored as fat. Basically intermittent
fasting can teach our bodies to use the food we eat more
efficiently by depriving the body of constant calories
or not eating all day long, we can learn to burn fat as fuel. So intermittent fasting
doesn’t necessarily mean you’re eating less calories,
you’re just eating them in a shorter window of time. So what are the benefits
of intermittent fasting? Body changes to facilitate weight loss. While fasting, our insulin
levels drop significantly which helps facilitate fat burning. And human growth levels
increase maximizing muscle gain and fat loss. Lose weight and belly fat. Eating fewer meals mean you may end up naturally eating fewer calories. But this won’t be true if you binge during your eating windows. Plus, intermittent fasting
has shown to cause less muscle loss and burn more
calories even at rest. Reduce insulin resistance. Intermittent fasting
can reduce our fasting blood sugar levels and insulin levels which can help protect us
against Type 2 diabetes. Prevent chronic diseases
and live a longer life. Studies have shown promising results that intermittent fasting can help prevent neurological diseases such Alzheimer’s, fight inflammation, and
reduce oxidative stress. Less oxidative stress means
slower aging and a longer life. You can incorporate intermittent
fasting while following whichever kind of lifestyle
suits you but it’s become common among low-carb dieters. If you watch my Keto 101
video, you know that a diet high in fat can get you into ketosis which I mentioned earlier. When you’re in ketosis
you tend to stay satiated for much longer and you
don’t have as many cravings. So adjusting the intermittent
fasting and skipping a meal can feel easier or more bearable. If you aren’t on a low carb diet, you can still try intermittent fasting, just recognize that you may feel hungrier especially at first. If you struggle with portion
control or have an addictive relationship with food, it
can help to track calories to make sure that you don’t
overeat at those meals. But I really don’t recommend
intermittent fasting for someone who doesn’t
have a healthy relationship with food because it’s so
important that you’re able to view food as fuel rather than a reward for this to work effectively. Who else should be careful of considering intermittent fasting? (upbeat music) But you should also know
that there aren’t enough longterm studies on intermittent fasting in humans to draw definitive
conclusions just yet. So really listen to your body. Everyone will respond differently
and just like any other lifestyle choice, intermittent fasting won’t be for everyone. What’s most important is
that you inform yourself as best you can. Keep in mind that
there’s nothing dangerous about intermittent fasting in general if you’re healthy and
well nourished overall then it can be a helpful tool. One thing I don’t love
about intermittent fasting is that a lot of people
try to use it as an excuse to not eat well. I’ve always said that if
you don’t have the eating wholefoods and avoiding
processed foods thing down yet, don’t waste your time. What you eat matters more than when. The when that intermittent
fasting tackles is more of a specific detail for
those who have truly reached a plateau following a healthy lifestyle that nourishes their body. One last note I wanna
bring to your attention is that while intermittent
fasting can help some people overcome a weight loss plateau,
remember that our bodies can adjust to this new schedule too. So if you’ve been incorporating
intermittent fasting for awhile, it could
be time to switch it up or you may wanna do a few
weeks on and a few off to keep your body guessing. I hope you found this helpful. Remember, I definitely recommend
doing your own research to find which approach
to intermittent fasting resonates with you if
you choose to try it out. But first and foremost,
really be honest with yourself about whether or not
you truly hit a plateau before making any extreme changes. It could be that tightening
up your existing routine and finding that discipline
will make a big difference. If you want more
educational videos like this be sure to give this video a thumbs up and share it if you
thought it was helpful. I will see you all in a
few days and remember, it’s all a matter of mind over munch.

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Reader Comments

  1. Byron Chandler

    Hi, sweet adorable Alyssia. I'm trying a weight loss program which is mostly an all fruit diet. What's your best tip for making healthy fruit ice cream? Take care of yourself, cutie pie. <3

  2. Raquel Curiel

    ok something is wrong here… where didn't left THE PURPLE?!?!πŸ’œ Hair,clothing? lol ok background 😜 more videos !! and really good topic p.s I loved your exercises at home much love Alysia!!πŸ’œπŸ€—πŸ™‹β€β™€οΈ

  3. Danielle Conley

    I do OMAD (one meal a day) I feel a lot better and I only drink green tea and water (gallon) and I was coughing and blowing my nose after fasting I don't do it as much and it helps me with anxiety and depression and I also workout before eating

  4. Sena Peker

    Great video again Alicia! I've been doing the 5:2 diet so far! Do you think it would be beneficial if I stuck to the 16 hours of fasting too?

  5. Flower Petal

    I'm 10 pounds overweight. My BMI is 26. I eat healthy and exercise moderately. If I wanna lose the weight, I make a couple changes and lose it, but then I look like a Cancer patient on chemo because I lose all of it from my face. Everybody is asking me if I'm sick. I've realized I look my best at 10 pounds overweight and made peace with that…

  6. CraSy FantaZi

    Okay so I'm just gonna go and become anorexic right now, because apparently that will help me lose weight. Maybe you should have discussed the differences between eating disorders and intermittent fasting, and how to not burn muscle while doing it! Because that will happen, and that's not what anyone wants!

  7. twocupfull

    I just started intermittent fasting last week and I love it! All I eat is veggies and fish and I love how I dont get cravings month I will stop

  8. Utter Nonsense

    I feel so much better when I don't eat late at night. I've been eating between 12p-8p for about a month+ now and definitely feel good about it! Thanks for the reminder about bodies adjusting to it though. I'll keep in mind to switch it up if I start to feel stagnant. Great video, thanks!! πŸ™‚

  9. Healthy Recipe Channel

    Tons of Valuable information. The world needs this. Going to Share it on our Healthy Recipe Facebook Page if that is ok with you.

  10. nefertiti1052

    I wanted to try this but i have really low blood pressure. It really sucks, i'm overweight and i have to eat even when i'm not hungry. I think i'll still give it a go but gradually increasing how many hours i don't eat to see how my body handles it.

  11. Oroku Saki

    Oh thanks for this. I intermittent fast and everyone thinks i'm crazy "your suppose to eat 6 small meals a day, breakfast is important, you're gonna ruin your metabolism " blah blah blah like I know it works for me and sick of explaining it to not even healthy people psh. Love this!

  12. Mistyxo

    this video was so informative, thanks alyssia!! i have a question though. are there people who practice intermittent fasting as a lifestyle or is it more temporary to do it every once in a while to "reset" your body?

  13. Leslie Daubert

    Unfortunately, I can't do any types of fasting. I take meds. I also found out from going to the hospital for dizzy seizure. Started with low blood sugar, then to vertigo, and ended up having a seizure. I have epilepsy, more risky for me to get low blood sugar.

  14. DrizzyDrake328

    Do the times for the fasting window have to be the same everyday? For example, do I have to fast from 10am to 6pm everyday or do I just have to make sure that I’m fasting for at least 16 hours? I ask because I wake up and sleep at different times each day

  15. My Life by Julia

    i do Intermittent Fasting but dont have a huge time gap and since i have started it last year i find i get fuller faster and i have gone down almost 30 pounds over the few years of doing it so for me im happy that i have not been gaining, good video

  16. ButterflyTattoo

    "Intermittent Fasting" AKA disordered eating. This is a ridiculously irresponsible video. This is the type of stuff I saw that made me develop an eating disorder at 12.

  17. Brittany Grillo

    There's also a lot of scientific research to back up IF and how it's anti-aging. I guess when fasting your body goes into repair mode and self-destructs some of its own cells that aren't working well. FoundMyFitness has a few videos about it as she is a biochemist (I think)

  18. Ashley Stanley

    This was a very informative video! This makes sense as to why IF and low carb diets never worked for me in the past when I tried them. I have naturally very low blood pressure, and my eating schedule definitely affects my sleep! My blood pressure I think is the main reason, though.

  19. Claire McKenna

    This was really great and informative, I've known a bit about IF because of being on keto but haven't yet tried any large fasting periods. Until your video I hadn't really considered I was inadvertently fasting simply because I don't get hungry in the mornings so my first meal doesn't happen until noon. I'm thinking about incorporating some larger more conscious periods of IF to change things up so I don't get 'used' to a particular way of eating. Thanks for the great video!

  20. annellev

    I get gas at the drop of a hat, and if I don't eat on time 3 days or more, I get BAD headaches, fatigue and nausea that sometimes ends in vomiting. How do I get past that?

  21. RecipesTested

    Thank you!! I love how straight to the point you are while still giving the info in an understandable way. I was just talking about this with someone and, no joke, 20 minutes later you uploaded this video. I'm gonna give this a shot.

  22. Karen

    Per usual – thank you for the informative and amazing video! From your perspective, is there any benefit to being on a high fat low carb diet while doing IF, even if your carb content is not low enough to be considered keto? In other words, I’m worried that consuming a lot of fats while still having glucose as the primary fuel source (even if it’s just 70g of carbs per day) will just end up being overly caloric without reaping the benefits of true ketosis. On the other hand, while I find overall reducing carbs and eating lots of healthy fats to be fairly easy, restricting carbs to the level of maintaining ketosis seems almost impossible. Therefore, if I won’t be in ketosis during the eating window anyway, I wonder if it is worth adjusting my macros?

  23. Lygia Muzzio

    Alicia !!! Hello !! With fasting, what time would be better to exercise ? Would it be ok to do it around 7pm if the last time i ate was 6pm and wont eat till 10am ? Or should I adjust a little ? Maybe eat after exercise and have the first meal the next day a little later maybe fast from 8pm – 12am

  24. kt_pie05

    Why dont you recommend if for people that don't sleep well? I've had insomnia most my life but I dont get hungry when I'm in bed and cant sleep, even if im awake til 4 or 5 am.

  25. Melinda Tippins

    Love your hair – btw. Thank you for this video….helps me a lot. Can you please work on more Keto recipes? I’m stuck on the same ole foods, I’d like to mix it up if possible. Love love all your help, you have really inspired me to keep up with my weight loss journey! You really motivate me! Keep up the excellent work you do! ❀️

  26. sandeep kaur

    You put so much hard work int your videos … you deserve a lot more subscribers and views…. I watch all your videos n love all of them ….u come up with best content. Best wishes Alyssia and mind over munch team..

  27. Danniel Thompson

    Hello!!!! I love your channel so much it helps me all the time !. I do have a question for you . Do you have any tips on how to get back on track of your diet when you have went off of it for a cupple day ? I find myself giving in to eatting things that are not keto because they "seem" easier tp make or get . And im haveing a hard time getting back on track. Do you thinj you could give me some tips on that ? Please

  28. Andrea Macorig

    Any suggestions?
    In about 2 years I went from 100kg to 80 kg and then I hit a plateau (my ideal weight is 73-75kg) then I started a new job and stop tracking the foods, excercising less.. I ended up to 93 kg. Now I am doing the same thing I did the first time and in 2 weeks I didn't lose anything (I workout every day, I count my calories and I eat just whole foods, my average day is much more active than it was). In 2 weeks I was able to lose at least 2-4 kg but now I didn't lose even a single pound and I don't understand why, I also kept intermittent fasting; any suggestion about this? P.s. be patient, I'm not a native English speaker.


    Super interesting ! I have been doing intermittent fasting for almost a year now, I don't do it on vacation only and I have reach the weight I always wanted and didn't think was possible ! BUT I agree with the fact that you have to have a super healthy relationship with food and with yourself I would add ! Because some people around me tried and it simply didn't work and they were super frustrated !

  30. Marlaina Klatt

    I am doing IF and I've lost 34 lbs. But I do find after a couple of weeks I have to take a little time off IF because I start to feel malnourished and weak. I eat normal for a few days, then back to fasting. I try to eat as many raw veggies as possible, bit I do eat things that aren't as good like pasta, and sweets. But I limit them. I don't stick to it everyday, bit when I do IF and low carb, I drop weight like crazy. I've also started drinking a ton water and cut out sugary drinks. I found not drinking my calories made a HUGE difference. Anyway, I love your videos. Keep them coming. πŸ™‚

  31. oraora33

    I've recently heard a doctor talking about this, and apparently herbal teas and coffee etc will break fasting as far as your metabolism is concerned. It's water period unfortunately.

  32. taylor payton

    Can you do a video about weight loss suggestions? Do u use a food scale?, my fitness pal? I work 40+ hours a week, by the time I get home from work I’m absolutely exhausted and starving (if I eat a snack I binge then will need to eat dinner after the gym…if I get there) I can’t keep up with measuring and tracking, especially since I’m always on the go. any suggestions for busy ladies who wanna drop a few lbs???

  33. Avanti Gabourel

    This was a great informative video! When is a good time to work out while on intermittent fasting? I just wonder if someone could be more at a risk of exhaustion while getting in their daily workout during the hours/ days they are fasting vs hours/ days they are eating. Is choosing to work out at one time over the other generally more productive and beneficial for fat burning? (Or safer and easier on the body?) Truthfully, I'm unsure of good times to work out in general lol. Also, what pre-workout and post-workout beverages/meals are good to have around workouts? For example what best can fuel you before specific workouts (ie. Cardio vs. Fat burn) or what is good to eat to replace and recover what is lost. I think one thing I get really confused about is whether or not it's good to have a protein shake before your workout or after? Or does it matter ? Or can it actually be more beneficial to not eat before or after you workout at all such as if you do so first thing in the morning or at the end of the night? I've heard some people say that they like to work out first thing in the morning without anything on their stomach and other say it's good to have a couple of calories in there I guess to jumpstart a little energy. Now I'm wondering if the latter is a myth or unnecessary since eating breakfast in the morning doesn't necessarily kickstart your metabolism. I know there's not one answer and everyone is different when it comes to the limits they can push when working out or requiring different nutritional needs due to certain conditions, but more information on this would be interesting! Sorry for the length!

  34. David Evans

    Thank you for putting your time and energy into the videos you produce to share your knowledge. You're good at what you do! Β We would like to try some of your recipe ideas and are wondering where we can find the ingredient measurements? Thanks a bunch.

  35. Rosanne Coffman

    Endlessly creative and delicious recipes and easy meal prep. I love meal prep, makes cooking easy. I no longer dread cooking because its complicated and so time consuming.
    Thanks Alyssa

  36. Paradise Life

    Prophet Mohammed peace be upon him used to fast two days a week (Monday and Thursday) . Also one month a year. It purify your soul as well as your body .

  37. DeLinda Williams

    I fall in that last category. I'm on a good plan now that I can finally stick to. Fasting has always been a breeze for me since childhood, but as I got into being a working adult I got into just eating dinner for many years and things went so bad with my health,leading to surgery and many medical issues. I had good reasons for just eating one meal,drinking and eating foods/juice highly acidic as well as years of diet soda,coffee and addiction to chocolate. Sleeping only 3 hrs per night. When I did burn out from this combination,I end up in the ER.
    Thank God I didn't die from not listening to my body. I had to be taught how to eat,how often,and when. I could still go for hours without even a drop of water,but now I would feel sick. If I fast it's not for a long period,and not often. Everything in moderation. I'm on a good healthy road.

  38. Alex Greben

    Eating 500 calories a day sounds like anoraxia. I am no specialist but i suggest people double check other recourses before trying that

  39. Kama M.

    This is right on point. Been doing this for a year. Have lost weight, am no longer hungry all of the time. I eat clean unprocessed foods, low carb (20 max), no sugar. It took months for my body to adjust to IMF. The longer I do this, the easier it gets. My fasting window is expanding on its own without suffering hunger or energy loss. I eat twice a day. And happy with the results.

  40. Yin

    What do you think about the gallstone problem? My mother always warns me to not skip meals because she used to do that, and she had to get gallstone surgery.

  41. xenonim2013

    Intermediete fasting is great way to lose weight + keto to maximize the effect. The challange i facing in my beloved country is every food cousine always have added sugar. Instead phobia to sugar which i cannot avoid, what i do intermediete fasting with one meal a day, strictly 100% no carb at all, rice, bread, potato and etc. Go for vege + protein just in that one time meal a day and work for me. Down 14kg for me. Not great but at least working. If you stay country like me Malaysia which also sugarholic like USA, at least to try to adapt it instead phobia on it.

  42. UTube Junkie

    Watching this as inspiration with 3 more hours left of my fasting window for today. I'm not hungry. I just like to eat and my lunch for work looks really good. 😜

  43. Katherine Petersorf

    Everyone always thought I was crazy growing up, but I've always been a "never eats until 12" person, even back in high school when I would wake up at 6:30. It's what has kept me a healthy weight my whole life. Now, with current IF studies, I am not longer seen as crazy by everyone.

  44. Kate Rodriguez-Guerrant

    Love your videos! I've done a lot of research on intermittent fasting because I have about 100lbs to lose. I like the way you organized your information. I haven't gotten to a plateau yet because I am still early in my weight loss journey. I didn't think about switching things up to get the weight coming off again. Thanks for all the great information!

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