Breaking Through the Intermittent Fasting Plateau: Your Ultimate Guide

intermittent fasting plateau
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Have you ever felt like you've hit a wall in your fitness journey? You know, that frustrating feeling when despite all your efforts, nothing seems to progress?

Well, you're not alone. Most fitness enthusiasts will, at some point, encounter an intermittent fasting plateau. While this can be incredibly frustrating, there are ways to push through, and we’re here to share them with you.

In this post, we're going to take a deep dive into the strategies you can employ to overcome your intermittent fasting plateau.

Throughout this guide, you'll learn the why and how of fasting plateaus, get tips on how to burst through them, and gain a better understanding of how to continue making progress towards your fitness goals.

Why am I plateauing during intermittent fasting?

Simply put, you hit a fasting plateau when your body gets used to the routine and your metabolism adjusts accordingly. At the start of your intermittent fasting regime, your body experiences a rapid change in energy use and storage, which often leads to weight loss. As your body gets accustomed to the routine, it becomes more efficient and thus, weight loss can slow down or completely stall.(source)

Can my workout routine help break the intermittent fasting plateau?

Absolutely, changing up your workout routine can trigger your body to become more efficient in burning energy and potentially kick-start your weight loss again. Trying high intensity interval training (HIIT), lifting weights, or just varying your current workout regimen can help overcome the plateau. Remember, the goal is to keep your body from getting too comfortable with any one routine.

How to Overcome Your Intermittent Fasting Plateau

Ready to break free from that frustrating plateau? Here's a step-by-step guide on how you can overcome your intermittent fasting plateau and get back onto the path of progress.

1. Re-Evaluate Your Diet

While fasting is about when you eat, not just what you eat, the foods you choose still play a substantial role in your results. Evaluate your current diet and check if there are any calorific culprits or excess carbs sneaking in. Monitoring your macronutrient intake can be a game-changer for pushing past the plateau.

2. Change Up Your Workout

As mentioned earlier, changing up your workout routine can help. If you have been focusing only on cardio, it might be worth incorporating some weight training. Also consider adding in some HIIT since high-intensity workouts have been found to increase metabolism and fat burning, even after you leave the gym.(source)

3. Extend Your Fasting Window

Pushing your fasting window a little further could be enough to spark further progress. If your body has adjusted to a 16-hour fast, try extending that period to 18 hours, and monitor how your body reacts.

Is it necessary to change the diet to overcome intermittent fasting plateau?

Although changing your diet is not necessarily required, it can potentially help you overcome a plateau. This is because the right nutrition combines with intermittent fasting can optimize your metabolism for better results.

How long does it take to overcome an intermittent fasting plateau?

There's no set timeline, as it varies among individuals. For some people, it might take a couple of weeks of making changes in their diet and workout routine, while others might experience differences within a week. Remain patient and consistent with the changes you make.

Resolve Your Intermittent Fasting Plateau and Get Back on Progress

In this article, we explored the concept of the intermittent fasting plateau and how it can temporarily stall progress in your fitness journey. But remember, encountering a plateau is not a sign of failure, but a part of the process.


  • Understanding why intermittent fasting plateaus happen
  • Exploring the role of your diet and workout in overcoming the plateau
  • Practical steps to effectively overcome your intermittent fasting plateau

Stay consistent, keep an open mind to changes, and remember the reason you started. With the right strategies and mindset, breaking through intermittent fasting plateau is achievable.

The information provided in this article does not constitute medical or fitness advice and is for general informational purposes only. Please check with a doctor or licensed professional to obtain advice with respect to the content of this article.

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