Get The Best Intermittent Fasting Results This Ramadan
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Summary
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Intermittent fasting (time-restricted eating) helps weight loss by shrinking your eating window (like 16/8, 5:2, or 24-hour Eat-Stop-Eat) so you naturally reduce calories and improve eating structure.
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For the best intermittent fasting results, focus on protein, fiber, and healthy fats in your eating window, this controls hunger, protects muscle, and supports steady energy.
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Hydration, electrolytes, and sleep are your “performance stack” as they impact cravings, training quality, and how you feel during fasting more than people realize.
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The most sustainable approach for most people is 16/8 or 12–14 hours overnight fasting, it’s easier to maintain, works with real life, and still supports fat loss.
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Intermittent fasting isn’t for everyone: if you’re pregnant, have a history of disordered eating, or manage blood sugar/medications, talk to a healthcare professional first.
Intermittent fasting results in tremendous and quick weight loss while improving your metabolic health. Get started on your journey to revamp your life with this century-old technique.
Fasting is a concept that has often been associated with religious practices. Believers feel that it is the ultimate version of self-sacrifice out of love. Modern science has another take on it. In western society, research into the weight loss effects of fasting dates back to 1915.
Regardless of your reason to fast, this guide is to help you get the best intermittent fasting results with expert strategies that work. There are numerous ways to do intermittent fasting. Muslims who observe Ramadan observe fast from when the sun rises to sunset.
However, it is up to you when you want to get your Ramadan workout done. This eating manner is also the most common type of intermittent fasting for weight loss too.
Apart from the religious beliefs, Muslims believe that fasting helps them purify their soul, helps build self-control, and clean their bodies. There is no doubt that fasting has a lot of health benefits, and modern science supports these claims.
Fasting is also one of the best ways to cleanse your body and burn an excess amount of calories, especially when paired with a 10 minute HIIT workout. Before we start, the difference between fasting for religious purposes and intermittent fasting is being able to drink fluids. While fasting for religious purposes, you are not allowed to consume any food or drinks till the sun sets.
However, you can always create a healthy Ramadan diet plan to stay sorted for the month. In intermittent fasting, you can drink water and even set your own timings.
This guide will take you through different types of fasting, how to get the best intermittent fasting results, and the numerous health benefits of fasting like weight loss.
Not fasting? Take a look at the liquid diet plan to lose weight and burn fat!
3 Types of Intermittent Fasting
There are three main types of intermittent fasting that are popular in the world. During Ramadan, Muslims fast for 29 to 30 days back to back without taking any gap days. They refrain from taking drinks or food from sunrise to sunset. This is to meet religious obligations and not for diet or health reasons primarily.
Intermittent fasting done for weight loss has three main types that are being followed worldwide. These methods go from hardest to easiest, with the 16/8 method being the most popular method worldwide.
- The “Eat-Stop-Eat” Method: Also known as the 24-hour fast, this is only done once or twice a week because it is not for the faint-hearted. Resisting food for 24 hours is a tremendous feat in its own and is not recommended for beginners.
- The 16/8 Method: This is similar to what Muslims do during the month of Ramadan. You eat for 8 hours and then refrain for another 16 hours. Expert advice from researchers is having your eating window from 12 pm to 8 pm. However, Muslims eat from sunset to sunrise and refrain from eating from sunrise to sunset.
- The 5/2 Method: This is another method, also not done on a daily basis. In this method, you are eating normally 5 days a week, but on two non-consecutive days you are only eating 20% of your total calorie intake or 500 to 600 calories.
Each method has a different intermittent fasting result. The more consistently you fast, the more weight you will burn. In our opinion, the 16/8 method is something that can be done for a longer period of time without it becoming a burden.
Check out Tam Khan's guide on working out and intermittent fasting!
5 Tips For Effective Intermittent Fasting Results
1. Build Self-Control
When you hear your stomach growl after the first 3 hours into your fast and can only think about that juicy thigh piece sitting in your fridge waiting to be consumed by you, you need to tell your body no. There is a difference between wanting to eat and your body needing food.
When your body needs food, it will start to show physical symptoms that you can feel. If you start feeling weak or dizzy then this is a sign from your body that you need calories ASAP.
However, just chilling and feeling like you need some Doritos or a PB&J, is just boredom. “Ask yourself whether the hunger is boredom or actual hunger” says Eliza Savage, a dietician at Middleburg Nutrition.
Until the physical symptoms hit, which don’t generally appear in the 16/8 method, keep yourself distracted at all times so you don’t think about food.
If you're really trying to get on the intermittent fasting bandwagon, check out the expert's advice on intermittent fasting!
2. Go Hydrate Yourself
Sipping on some peppermint tea is known to help numb your appetite. Even drinking a few glasses of water can help curb the need to eat food. It’s all about developing self-control and pushing yourself every hour until you can break your fast. These pro tips only work when you have a resolve to not give up.
Eliza Savage, the dietician from Middleburg Nutrition, advises people to drink around 2 to 3 liters of water throughout your fasting period. Coffee, teas, and water can really help you get through your first couple of days.
3. Eat The Right Foods
“You need to either add more nutrient- or calorie-dense foods during your eight-hour period” says Michel Hertz, RD, another dietician from New York. If you add foods with healthy fats like nut butter, avocados, and olive oils and combine them with healthy proteins, then staying hungry becomes much easier.
Carbs burn faster, once they are done, you are left feeling hungry again. Fats and proteins take more time to digest, hence you can go longer with these kinds of food.
Heard a few myths? Debunk intermittent fasting with Brandon Mentore!
4. Don’t Overeat When You Break Your Fast
Ever heard of a food coma? Thought they only existed in online humor and memes? Research says the worst thing you can do after fasting is becoming a human vacuum and eating like there is no dawn for mankind.
Eating a large amount of food is horrible for your waistline and digestive system, kind of beats the purpose of doing this intermittent fast, doesn’t it? Eating too much at one time can make you feel lethargic, hence the term food coma.
Remember, it’s not about the quantity of food you are eating in this period that matters, but it’s the quality of food that can help you get through fasting easily and lose weight.
Burn a few calories with this Ramadan workout plan!
5. Remember Why You Started
Fasting requires a strong resolve. You need to keep yourself constantly motivated so you don’t give up. It’s not easy avoiding a necessity like food and water when it is readily available in your home.
An easy way to motivate yourself is by keeping a journal for fasting. Note down your journey, which foods worked best for you, how you felt throughout it, your weight loss progress, or how healthy you’ve started feeling.
This entire process of intermittent fasting results in an increase in willpower, self-control, and self-esteem. And always motivate yourself by visualizing the reasons that made you start this journey, trust us, it helps.
Learn more about how to stay fit in Ramadan.
Science Says Intermittent Fasting Results In Weight Loss
Studies show that people have experienced significant weight loss, ranging from 0.8% to 13.0% of baseline body weight across all trials examined. See, body fat is a storage system of the human body.
It stores all of the extra calories we have consumed but not used in the form of body fat which is then stored in different areas of the body. Our body stores this fat in case we need to use it.
When you are in fasting mode, your body still needs energy. It starts burning this stored fat to meet its needs. When you are fasting, your insulin levels decrease and to balance this, your body starts to burn fat.
Another study in 2014 found that intermittent can help lose a significant amount of weight if done consistently. It was seen that body weight was reduced by 3% to 8% over a period of 3 to 24 weeks.
This same study went on to prove that with intermittent fasting, people lost around .55 pounds or .25 kg per week. Intermittent fasting results in drastic weight loss but that is not all, it has other health benefits too.
Intermittent Fasting Results In Numerous Health Benefits
Weight loss is the most apparent benefit of the Ramadan fasts or the intermittent diet program. Muslims say that fasting helps cleanse their body, detoxifying your organs during this month-long intermittent fasting period.
Here are some other benefits of intermittent fasting:
- Lower sugar and insulin levels
- Improved mental health
- Improved concentration level
- Increase in energy levels
- Short-term increase in growth hormones
- Lower levels of cholesterol
- Reduces inflammation in the body
Not sure what to eat or avoid? Check out this Ramadan nutrition do's and don'ts to figure out your diet plan!
Conclusion
Fasting is a holy practice that many religions practice year-round. This practice has been in play for centuries. While western researchers are late to the party on the benefits of intermittent fasting, the numerous health benefits are apparent and proven. Intermittent fasting results in weight loss, your body resetting itself, positive mental health, discipline in life, and so on.
FAQs
Is it better to fast for 12 or 16 hours?
For most people, a 12–14 hour fast is a great starting point because it’s easier to stick to and still supports fat loss and appetite control. A 16/8 intermittent fasting schedule can work well too if it helps you stay in a calorie deficit and avoid late-night snacking. The best fasting window is the one you can repeat consistently without low energy, binge eating, or poor sleep. If you train hard, you may prefer a slightly longer eating window so you can hit protein and recovery meals. If you have medical conditions, check with a healthcare professional first.
What are the basic rules of intermittent fasting?
Pick a schedule you can follow (like 16/8), and during your eating window prioritize protein, fiber, and mostly whole foods for better intermittent fasting results. Stay hydrated with water, and many people use black coffee or unsweetened tea to curb appetite. Don’t treat the eating window like a free-for-all — overeating can cancel your fat loss. Train smart, sleep well, and remember: a calorie deficit and consistency drive weight loss, not the fasting hours alone. If you’re on medication or managing blood sugar, speak to a professional first.
Can I lose 20 pounds in 2 months with intermittent fasting?
It’s possible for some people, but it depends on your starting weight, calorie deficit, training routine, and consistency. Many people do best aiming for steady progress (often around 0.5–2 lbs per week), because extreme dieting can cause fatigue, muscle loss, or rebound overeating. Intermittent fasting can make weight loss easier by reducing snacking and simplifying meals, but food quality and portions still matter. Prioritize high-protein meals, strength training, and hydration to protect muscle while you lose fat. If you’re pushing aggressive goals, be cautious and consider professional guidance.
Why don’t doctors like intermittent fasting?
Some doctors are cautious because intermittent fasting isn’t a good fit for everyone. It can be risky for people with diabetes, a history of disordered eating, pregnancy, or anyone taking medications that affect blood sugar. Some people also under-eat key nutrients, then binge during the eating window, which hurts energy and results. Others experience headaches, poor sleep, or low performance in workouts. It’s not that intermittent fasting is “bad” — it just needs to be done safely and matched to the individual. If you’re unsure, speak to a qualified healthcare professional.
Does fasting from 7pm to 7am work?
Yes — fasting from 7pm to 7am is a 12-hour intermittent fasting schedule, and it’s one of the easiest ways to start. It often helps reduce late-night snacking, improves routine, and supports fat loss if your overall calories stay in check. It’s also more sustainable than stricter windows for many people because it fits work, training, and social life. If results slow down, you can tighten the eating window (like 14/10 or 16/8) or clean up meal quality and portions. Consistency matters more than chasing an extreme fasting plan.
Which body part loses fat first?
You can’t control where your body loses fat first — spot reduction doesn’t work. Fat loss happens based on genetics, hormones, and where you naturally store body fat, so some people lean out in the face and upper body first while others see changes in the legs or hips earlier. Often, the belly is the last area to lean out for many people. The best approach is consistent calorie control, strength training, and enough protein so you lose fat while keeping muscle. Stay patient — body composition changes over weeks, not days.