Unlocking The Magic Of 30 Day Intermittent Fasting Results

30 day intermittent fasting results

If you are not living under a rock, you must have heard of the latest buzzword in the fitness industry – intermittent fasting. From YouTubers trying it out to medical experts suggesting it for dealing with lifestyle issues, this has been the medical keyword for some time now. If the sources are to be trusted, these 30 day intermittent fasting results are nothing short of fantastic! They have benefitted most from a transformed physical appearance to better-managed cholesterol levels. 

So, without much ad, we will look into the results you can gain from this type of fasting, the long-term benefits, the various types you can try, what to eat during the fasting window, and some general fasting tips. 

What 30 day intermittent fasting results deliver? 

30 day intermittent fasting result
Image Credit: Good Housekeeping

For the unversed, the concept of intermittent fasting is associated with a specific dietary pattern. For a certain number of hours, you eat (your eating window). Then, for a certain set of hours, you fast (your fasting window). Say you eat for 8 hours, then fast for the next 16 hours. This fasting window can range from 12-20 hours, but the 16:8 format is the most-opted routine. Hence, more than ‘what’ you are eating, this concentrates on ‘when’ you are eating. 

The results you get after following this pattern are – 

Result 1 – It improves insulin sensitivity 

The body requires glucose, which it gets from the carbohydrates you consume. For those suffering from diabetes or the pre-diabetes stage, their body glucose is spiked. This diet works wonders for them. Research data shows that blood sugar is lowered by 3-6%, while fasting insulin levels are reduced by 20-31%. 

When your body is food-deprived, the insulin sensitivity increases. The body gets time to work on balancing the glucose levels, and the blood sugar levels are standardized. This balance is much required in your body to ensure normal functioning. 

Result 2 – A natural calorie deficit is created 

When your body does not get the required calorie intake from the external source (through food), then it taps into the body’s ‘stored fat’ to derive the energy. This fat breakdown results in the loss of ‘weight’ and helps you tone your physical structure. Additionally, it helps strengthen your muscles and improve your core.  

Result 3 – This results in strategic weight loss 

From this natural calorie-deficit feature comes the concept of strategic weight loss. In this way, rather than losing all the ‘fat’ at one go, by indulging in a high-intensity workout routine, the body loses ‘fat’ strategically. Hence, it is the ‘bad’ fat of the body that is lost, while the ‘good’ fat remains. The HGH (human growth hormone) is triggered, and the fat breaks down one step at a time. There is no fatigue as such in this fat-burning process since it is a natural way to release it. 

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On the whole, research shows that when practised healthily, you could lose 6-8 pounds in a month without any massive side effects. 

These are the key 30 day intermittent fasting results that you will get to see in your body. The hormones are in place; you have a disciplined schedule and a toned structure. 

What are the long-term benefits of this? 

better and healthier body
Image Credit: Teach.Workout.Love

Apart from the range of specific ‘physical’ changes, intermittent fasting benefits your body in the long run as well. This is by – 

  • It improves your physical health 

This fat breakdown improves energy levels and helps delete the toxins from your body. In this way, your body can harness the nutritional benefits and thereby heal itself. From cell repair to low cholesterol levels, this IF process helps build a stronger body. 

  • Betters mental health 

What many people don’t realize is, one’s physical health is directly connected to their mental health. If there is a hormonal imbalance in your body, it affects your mental health and mood. The biggest 30 day intermittent fasting results have been improved mood, lowered PMS, and reduced stress levels. This directly enhances your self-esteem and betters your interpersonal relationships. 

Additionally, it reduces the chances of getting neurodegenerative diseases like Alzheimer’s, Huntington or Parkinson’s disease. 

  • Reduces the chances of chronic diseases 

As you have seen before, the chances of chronic or lifestyle diseases are reduced significantly when you have an active lifestyle. Whether it is diabetes or a heart attack, intermittent fasting improves your body’s productivity. It also reduces the inflammation levels, thereby improving your lifespan.   

  • Increased productivity 

The best 30 day intermittent fasting results are your productivity levels. With a higher physical ability and better mental health, your outlook towards your life changes. This increases the serotonin levels in your body, and you are more productive. You can focus your mind, manage your time, and reduce the distraction levels vis a vis your peers and competitors. 

So, it is not just the immediate 1-month benefit you get to see due to intermittent fasting, but certain crucial long-term benefits as well. 

What are the various types of intermittent fasting?

To get the ideal 30 day intermittent fasting results, you must follow the fasting pattern that suits your body. Here are some of the most noted types for you to follow – 

  • The 16:8 Diet Format 

16 8 diet plan
Image Credit: Women’s Health
12 PM  First meal 
12 PM to 8 PM  You can have multiple small meals
By 8 PM  Have your last meal 
8 PM to 12 PM  Fasting period 


  • You may try the 5:2 Method 

Image Credit: Recipes.net
Day 1 Eat normal food
Day 2 Men: 600 calories 

Women: 500 calories 

Day 3 Eat normal food
Day 4 Eat normal food
Day 5 Men: 600 calories 

Women: 500 calories 

Day 6 Eat normal food
Day 7 Eat normal food 


  • Try the Eat-Stop-Eat diet 

eat stop eat diet plan
Image Credit: Women’s Health
Day 1  Eat normal food 
Day 2  24-hour fast 
Day 3 Eat normal food 
Day 4 Eat normal food 
Day 5 24-hour fast 
Day 6 Eat normal food 
Day 7 Eat normal food 


  • Fasting on alternate days 

alternate fasting
Image Credit: Women’s Health
Day 1 Eat normal food 
Day 2 24-day fast/Have only a few calories 
Day 3 Eat normal food 
Day 4 24-day fast/Have only a few calories
Day 5 Eat normal food 
Day 6 24-day fast/Have only a few calories
Day 7 Eat normal food 


  • The 14:10 Ratio also works 

14 10 diet plan
Image Credit: Women’s Health
10 AM First Meal 
10 AM – 8 PM Continue having other meals 
By 8 PM  Last Meal must be over 
8 PM to 10 AM  Fasting 

What to eat during this eating window? 

eating nutritious food during intermittent fasting
Image Credit: BetterMe

Assuming you have been reading till here, you have gained a fair idea about the 30 day intermittent fasting results and the various types to follow. But what must you eat, and leave out during that eating/fasting window? You will get an idea here – 

What to eat? 

  • Seasonal fruits and vegetables (plant-based diet) to load up your minerals and nutrient levels. 
  • Lean proteins like chicken breast and tofu to build up your muscles. 
  • Whole grains like oats and quinoa, provide the required fiber and carb content that improves your energy levels. 
  • Healthy fats like salmon and avocado keep your hunger pangs away and nourish your brain. 
  • Nuts and seeds keep your fiber levels standard. 
  • Zero-calorie beverages like black coffee, unsweetened tea, and water are allowed during fasting.  

What to leave out? 

Keep processed food, beverages, diet soda, vegan milk, milk products, chewing gum, and artificial sweeteners out of your diet plan. You will see the results for yourself in the next 30 days! 

Are there any side effects of this diet plan? 

no sweets in intermittent fasting
Image Credit: Adobe Stock

In most cases, there are no such notable side effects of this diet plan. But if you are a newbie, or you didn’t realize that this is not a diet suited for your body, then you may face these issues – 

  • Pangs of hunger and craving, especially for something sweet. 
  • If you are not used to this eating/fasting pattern, you might feel a sense of fatigue, or muscle loss in prolonged cases. 
  • For those who have an eating disorder, or do not follow this process correctly, this could be of more harm to you than benefit. 
  • According to certain research, this could affect a woman’s hormonal balance. 

Hence, before following this diet, exercise caution. Listen to what your body has to say and work accordingly. 

General tips you must follow 

portion control during intermittent fasting
Image Credit: Health

Here are some tips you must follow to get the best 30 day intermittent fasting results –

  • During your eating window, you must practice portion control. This will help your body get the correct nutrients, and in the right portion ensuring maximum benefit. 
  • You must keep your body hydrated during the fasting window. Whether it is water or zero-calorie beverage, ensure your body gets the correct fuel during that fasting window. 
  • Before you start this regimen, or any new diet – connect with your healthcare professional. 

Key takeaways 

As per multiple pieces of research, intermittent fasting is one of the best ways to shed some pounds. Additionally, it helps to bring discipline to your body and helps it function to its maximum capacity. Therefore, for those looking for 30 day intermittent fasting results – experts only state, a healthier (both physically and mentally) and more productive body. As an aware individual, there are a couple of things you must remember. Always connect with a doctor, if you are taking any medication. Also, consistency and patience are the keys to success. 

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1. How sustainable is this diet?

In most cases, this is a sustainable diet. But if you have some critical health issues like kidney malfunction, or a heart problem then this is not the correct diet to follow. 

2. What to not eat during this fasting?

During the fasting period, you must abstain from sweetened beverages, chewing gum, milk, milk products, and artificial sweeteners. 

3. Can fasting increase your lifespan?

Fasting helps in anti-aging and reduces body inflammation. Thus, it prevents the chances of getting chronic diseases. Therefore, it does increase lifespan. 

4. Can you have a cheat meal? 

If you have to go in for a cheat meal, do it only after a 15-day span. In this way, your cycle will not be affected. 


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