With intermittent fasting 16/8, you can hope to lose between 3 and 5 kg in the first month, then up to 10-15 kg in 6 months, depending on your profile and hygiene. We regularly accompany women who adopt this method on Madamsport.fr, and the results vary considerably from person to person. Here is what really influences your weight loss:
- Basic metabolism and starting weight
- The quality of your diet during the 8 hour window
- Your level of daily physical activity
- Managing your sleep and stress
Let us explore together the real figures, the mechanisms at stake and the best practices to optimize your results.
Intermittent fast 16/8: how many pounds can we really lose?
Weight loss with 16/8 is not an exact science. In our coaches, results range from 0.5 kg to 1 kg per week on average. A 75 kg woman will generally lose faster than a 60 kg woman, simply because her basic metabolism is higher.
The first weeks often show spectacular losses: 2 to 3 kg in the first week. Attention, it is mainly water and glycogen, not yet pure fat. Real fat loss actually starts after 10 to 15 days of regular practice.
We always insist on one point: fasting 16/8 is not magic. If you consume 2500 calories during your 8 hours while you only spend 1800, you will not lose weight. The natural caloric restriction created by this reduced food window remains the main factor.
Typical results: week by week, month by month
The following is a summary of the average losses observed:
| Period | Average weight loss | Composition |
| Week 1 | 1 to 3 kg | Water + glycogen |
| Week 2-4 | 0.5 to 1 kg/week | Initiation of lipolysis |
| Month 2 | 2 to 4 kg | Fat |
| Month 3 | 2 to 3 kg | Progressive stabilization |
| 6 months | 10 to 15 kg total | Visible transformation |
By the second week you will probably feel more stable energy in the day and less uncontrollable cravings. Around the third or fourth week, the balance begins to reflect a real and lasting loss. After 6 to 8 weeks, expect to lose 5 to 6 kg if you have a balanced diet.
Why do we lose weight with fasting 16/8?
The mechanism is double. First, reducing your food window to 8 hours, you naturally eat fewer calories. We find that many of our clients were removing 300 to 500 calories daily simply by eliminating breakfast or night snacks.
Second, after 12 to 16 hours without eating, your body exhausts its glycogen reserves and turns into fat burning mode (lipolysis). Your insulin level drops, facilitating access to stored fat. Simultaneously, growth hormone increases, preserving your muscle mass during weight loss.
The autophagy, this cellular cleansing mechanism that triggers during prolonged fasting, also contributes to metabolic optimization. Your organization is becoming more efficient in using its energy resources.
How many pounds can we lose in a month? Three months? Six months?
Over a month, count between 3 and 5 kg for a person following the protocol correctly with a balanced diet. Leo accompanied a customer who lost 4.2 kg his first month without drastically changing his plate content, just his schedules.
At 3 months, the results range from 7 to 10 kg. Some of our coaches even reach 12 kg when they combine fasting with regular sports practice, 3-4 times a week.
Over 6 months, we regularly see changes of 10 to 15 kg. One of our readers shared a loss of 14 kg in 6 months, from 82 kg to 68 kg, while gaining muscle tone through our strengthening programs.
These figures assume a constant practice, without frequent interruptions or caloric excesses during the food window.
What factors influence the speed of weight loss?
Your starting weight plays a lot. A person with 20 kg to lose will see results faster than a person close to their ideal weight. Metabolism naturally slows down with age: at 25 years, you burn about 10% more calories than at 45 years of equal activity.
Sleep directly conditions your results. Sleeping less than 7 hours per night disturbs the hormones of hunger (ghrelin and leptin), increasing your sugar cravings. We routinely recommend 7 to 8 hours of sleep.
Chronic stress raises your cortisol, promoting abdominal fat storage. We always incorporate stress management techniques into our programs: breathing, meditation, walking in nature.
Your physical activity greatly accelerates the results. Associate 3 weekly sports sessions to fast 16/8 can double your weight loss speed over the long term.
What does a typical 16/8 day look like to lose weight?
Here's our 12h-20h schedule proposal, the most popular:
6am-12am (fast) : Alarm clock with a large glass of lemon water. Green tea or black coffee around 9am. Regular hydration until noon.
12 o'clock (meal 1) : Salad composed with 150g of grilled chicken, quinoa (80g raw), avocado, tomatoes, cucumber, olive oil dressing. A fruit in dessert.
4pm (collation) : Nut handle (30g) and a natural Greek yogurt with some berries.
7.30 p.m. (meals 2) : Salmon fillet (120g), steam broccoli, sweet potato (150g), rapeseed oil. Black chocolate square 85%.
8pm-6am : Fast. Teas, water, tea allowed without sugar or milk.
Essentials: focus on lean proteins (eggs, fish, legumes), coloured vegetables rich in fiber, whole grains and good fats (avocado, nuts, olive oil).
Errors that prevent weight loss with intermittent fasting
We systematically identify these traps in our stagnant clients:
Overcompensate during food window : You run on calories like you've been hungry for days. As a result, you exceed your daily needs.
Choose ultra-processed foods : Viennoiseries, sodas, industrial dishes... Even in eight hours, poor food sabotages your efforts.
Want to go too fast : Losing 3 kg in a week after the initial phase is impossible and dangerous. Aim 0.5 to 1 kg weekly.
Feeding Eating less than 1200 calories a day slows down your metabolism and causes so much feared Yoyo effect.
Neglect hydration Drink at least 1.5 to 2 liters of water during your fast to help eliminate and reduce hunger.
Break the fast with calorie bombs Starting with pizza or pastries creates a counterproductive peak of insulin. Prefer a light entrance.
Testimonials: they lost 5, 10 or 15 kg with the 16/8
Sophie, 38, lost 8 kg in 4 months: "I adopted the 16/8 in February, without depriving me during my meals. I just deleted breakfast and evening snacks. Result: -8 kg and energy recovered."
Marine, 42 ans, a perdu 13 kg en 7 mois : “Combiné avec nos programmes de renforcement musculaire 3 fois par semaine, le jeûne m’a transformée. Je suis passée de 78 kg à 65 kg, ma taille de vêtements a fondu.”
Amélie, 29 ans, a perdu 5 kg en 6 semaines : “Les premiers jours étaient difficiles, je pensais constamment à manger le matin. Après une semaine, mon corps s’est adapté. Les kilos sont partis progressivement mais sûrement.”
Ces témoignages partagent un point commun : la régularité. Aucune n’a obtenu ces résultats en pratiquant le jeûne de façon anarchique.
Fast 16/8 and sport: do we have to train fasting to burn more?
S’entraîner à jeun n’est pas obligatoire mais peut optimiser la combustion des graisses. Votre corps, privé de glucose immédiat, puise davantage dans ses réserves lipidiques. Nous recommandons cette approche pour des séances cardio modérées : marche rapide, vélo d’appartement, natation tranquille.
Pour les entraînements intenses (HIIT, musculation lourde), mieux vaut les programmer pendant votre fenêtre alimentaire. Vous aurez l’énergie nécessaire et éviterez la fonte musculaire. Élise planifie toujours ses sessions de renforcement vers 18h, juste avant son second repas.
Hydratez-vous abondamment avant, pendant et après l’effort. Une déshydratation combinée au jeûne multiplie les risques de malaise. Si vous ressentez des vertiges ou une fatigue anormale, cassez votre jeûne immédiatement.
Tips to go further without regaining weight
La stabilisation est aussi déterminante que la perte elle-même. Une fois votre objectif atteint, maintenez le rythme 16/8 au moins 5 jours sur 7. Autorisez-vous deux jours plus flexibles le weekend pour préserver votre vie sociale.
Continuez l’activité physique régulière : 150 minutes de cardio modéré et 2 séances de renforcement musculaire par semaine minimum. Le muscle brûle des calories même au repos.
Utilisez des applications de suivi pour rester motivée : Zero, Fastic ou BodyFast vous rappellent vos fenêtres et proposent des défis communautaires stimulants.
Surveillez votre composition corporelle plutôt que uniquement la balance. Prenez des photos mensuelles et des mesures (tour de taille, hanches, cuisses). Les chiffres ne reflètent pas toujours la transformation physique réelle.
Rejoignez notre communauté sur Madamsport.fr pour partager votre expérience, poser vos questions et trouver du soutien dans les moments difficiles. Nous sommes là pour vous accompagner à chaque étape de votre transformation.
