7 Intermittent Fasting Stages + Benefits Explained!

Discover 7 intermittent fasting stages and learn about the incredible benefits, as well as what to expect, during each stage.

I know when I started getting REAL health and weight loss RESULTS with intermittent fasting, I wanted to know what in the heck was going on in my body!

In this post we’ll take an in-depth look at 7 stages of intermittent fasting. We’ll explore each stage, Hour-by-Hour, and reveal all of the awesome benefits each phase has to offer.

In January of 2021, I began living the amazing intermittent fasting lifestyle. And, after learning about and reading 3 life-changing intermittent fasting books, I went on to successfully lose 46 pounds in 4 months.

Intermittent Fasting – What is it?

Intermittent fasting is a way of eating that involves cycling between periods of eating and fasting. During the fasting periods, you abstain from consuming calories, while during the eating periods, you consume your meals and calories as usual. The term “intermittent” in the context of “intermittent fasting” refers to the periodic or alternating nature of the fasting approach. Although the fasting period can vary, intermittent fasting generally refers to fasting that takes place within a 24 hour period of time. Anything beyond 24 hours is often referred to as “extended fasting” or “prolonged fasting.”

The idea of intermittent fasting is to give your body a break during hours of fasting from calorie intake and constant digestion. Doing this, has been proven to improve metabolism, help with accelerated weight loss, weight management and provide other impressive overall health benefits.

Intermittent Fasting Benefits

The list is long when it comes to intermittent fasting benefits. One major advantage is fat loss and body weight management.

When we give our body regular periods of not eating, we can help control our calorie intake and promote weight loss and fat burning. Intermittent fasting also helps boost energy levels, improve insulin resistance and stabilize blood sugar levels.

Additionally, intermittent fasting has been shown to contribute to various health benefits. Some of these benefits include reducing body inflammation, lowering cholesterol levels and reducing the risk of heart disease. It might also help our brain function better, enhancing mental clarity and possibly even benefiting those who suffer from alzheimer’s disease. Overall, intermittent fasting offers a holistic approach to health, addressing various aspects of our well-being and potentially contributing to a healthier and more energetic life.

Alright, let’s dive in and discuss the 7 exciting stages of fasting and the benefits directly tied to each intermittent fasting phase.

7 Intermittent Fasting Stages

The 7 intermittent fasting stages include: FED STATE, EARLY FASTING, GLYCOGEN DEPLETION, FAT-BURNING, EXTENDED FAT-BURNING, DEEP KETOSIS, and PEAK AUTOPHAGY.

Fed State (0-4 hours after eating)

The first stage of fasting is considered the “fed state” of intermittent fasting. This stage typically spans the first 0 to 4 hours after eating a meal when your body is actively processing and absorbing the nutrients from the food you’ve most recently consumed. During this time, the digestive system breaks down carbohydrates, proteins, and fats into their individual components. It’s a period of nourishment and metabolic activity, providing your body with the necessary resources for maintaining daily activities and functions.

MAIN BENEFITS OF THE “FED STATE” INCLUDE:

• Nutrient Absorption: Your body absorbs nutrients from the last meal, supporting your overall health.
• Energy Balance: Your body has energy from the food you’ve eaten, which helps fuel your daily activities.
• Blood Sugar Stability: Blood sugar levels remain steady as your body uses glucose from the recent meal.
• Hormone Regulation: Hormones like insulin help control your metabolism and energy utilization.
• Satiety: You feel full and satisfied after eating, reducing the urge to overeat.
• Digestive Rest: Your digestive system takes a break from processing food.

Early Fasting (4-8 hours after eating)

During the “early fasting” state of intermittent fasting, which occurs approximately 4 to 8 hours after your last meal, the immediate supply of nutrients from your most recent meal begins to dwindle. This, in turn, leads to a decrease in insulin levels. As insulin levels drop, your body’s sensitivity to this hormone increases, promoting a shift towards utilizing stored energy sources, such as glycogen. This transition enhances the body’s ability to tap into its internal energy reserves for fuel.

During the early fasting phase, your body gradually moves away from relying solely on ingested nutrients and starts accessing stored glycogen for energy. This shift sets the stage for further metabolic changes as you progress through the fasting hours.

MAIN BENEFITS OF THE “EARLY FASTING STATE” INCLUDE:

• Stable Blood Sugar: Your blood glucose levels start to stabilize, reducing energy spikes and crashes and improving Insulin Sensitivity.
• Digestive Rest: Your digestive system gets a break from processing food, promoting overall gut health.
• Fat Burning: Your body begins to burn stored fat for energy, aiding in weight loss.
• Insulin Control: Insulin levels drop, helping to regulate your metabolism and promote fat breakdown.
• Cellular Repair: Your body initiates repair processes at the cellular level, enhancing overall health.
• Appetite Control: You may experience reduced hunger and better appetite control during this stage.
• Increased Fat Oxidation: Your body becomes more efficient at using fat as an energy source.

Glycogen Depletion (8-12 hours after eating)

The “glycogen depletion” state of intermittent fasting, typically occurs around 8 to 12 hours after your last meal. This is when your body’s glycogen stores begin to be used as an energy source. Glycogen is the stored form of glucose in the liver and muscles. During this phase, your body taps into these reserves to maintain energy levels. As glycogen levels decrease, the body’s reliance on carbohydrates as an energy source diminishes, and it starts shifting towards utilizing stored fats for fuel.

This transition is significant as it marks the initiation of fat oxidation and a shift in metabolic processes. The glycogen depletion state is a pivotal point in intermittent fasting. This is because it contributes to the body’s ability to efficiently use stored energy and promote various metabolic benefits.

MAIN BENEFITS OF THE “GLYCOGEN DEPLETION STATE” INCLUDE:

• Fat Burning: Your body continues to burn stored fat for energy as glycogen (stored glucose) levels decrease.
• Stable Blood Sugar: Blood sugar remains stable, preventing energy spikes and crashes.
• Increased Insulin Sensitivity: Your cells become more responsive to insulin, improving overall metabolism and metabolic flexibility.
• Appetite Regulation: Many people find their hunger is reduced during this stage, aiding in weight management.
• Enhanced Fat Oxidation: Your body becomes even better at using fat as an energy source.
• Cellular Repair: Cell renewal processes like autophagy continue, promoting cellular health.
• Enhanced Ketone Production
• Mental Clarity: Some individuals experience improved mental focus and clarity.

Fat-Burning (12-16 hours after eating)

During the “fat-burning” state of intermittent fasting, which typically occurs around 12 to 16 hours after your last meal, your body transitions into a phase where it predominantly relies on stored fats for energy. With glycogen stores significantly depleted, the body turns to stored fat reserves as its primary fuel source. This phase is marked by an increased production of ketone bodies, which are generated from fatty acids in the liver. As ketones become more abundant in the bloodstream, the body enters a state of ketosis. This phase is often characterized by heightened fat oxidation and potential weight loss.

The fat-burning state is a key phase for those practicing intermittent fasting. This is because of the many benefits that fasters experience during this stage including improved insulin sensitivity, potential autophagy, and enhanced fat loss.

MAIN BENEFITS OF THE “FAT-BURNING STATE” INCLUDE:

• Maximized Fat Burning: Your body is in full fat-burning mode, using stored fat for energy.
• Stable Blood Sugar: Blood sugar remains stable, preventing energy fluctuations.
• Enhanced Insulin Sensitivity: Your cells become even more responsive to insulin, improving metabolism.
• Improved Fat Oxidation: Your body becomes extremely efficient at using fat as an energy source.
• Cellular Repair: Repair processes like autophagy continue, promoting cellular health.
• Heart Health: Lower insulin levels and reduced inflammation support a healthier heart.
• Enhanced Ketosis
• Weight Loss Support: This stage is optimal for weight loss as stored fat is actively used for energy.

Extended Fat-Burning (16-18 hours after eating)

During the “extended fat-burning state,” occurring approximately 16 to 18 hours after your last meal during intermittent fasting, your body continues to rely on stored fats for energy. As glycogen stores are depleted, the body maximizes its utilization of fatty acids, promoting ongoing fat oxidation. This phase extends the benefits of earlier fat-burning stages, maintaining the production of ketone bodies that serve as an alternative energy source.

This sustained reliance on fats not only aids in weight loss and potential fat loss but also supports enhanced insulin sensitivity, autophagy, and cognitive function.

MAIN BENEFITS OF THE “EXTENDED FAT-BURNING STAGE” INCLUDE:

• Intensified Fat Burning: Your body continues to burn stored fat for energy, aiding in weight loss.
• Sustained Ketosis
• Balanced Blood Sugar: Blood sugar remains steady, preventing energy spikes and crashes.
• Optimized Insulin Sensitivity: Cells become even more responsive to insulin, improving metabolism.
• Appetite Management: Many people find their hunger is well-controlled, supporting weight goals.
• Enhanced Fat Utilization: Your body becomes very proficient at using fat stores as an energy source.
• Continued Cellular Repair: Repair processes like autophagy persist, promoting cellular health.
• Sharper Mental Focus: Some individuals experience heightened cognitive clarity.
• Heart Health: Lower insulin levels and reduced inflammation can contribute to a healthier heart.
• Long-Term Health Benefits

Deep Ketosis (18-20 hours after eating)

During the “deep ketosis” state, which typically occurs around 18 to 20 hours after your last meal during intermittent fasting, your body reaches a state of extended ketosis. At this stage, ketone production is maximized as the body continues to rely primarily on stored fats for energy. With glycogen stores fully depleted, ketones become the primary fuel source for various bodily functions, including brain function and energy metabolism.

This deep ketosis state represents a heightened level of fat oxidation and ketone utilization, contributing to the many metabolic benefits associated with intermittent fasting.

MAIN BENEFITS OF THE “DEEP KETOSIS STATE” INCLUDE:

• Ketosis Mode: Your body has shifted into a state of ketosis (heightened ketone production), where it primarily uses fat for energy.
• Maximum Fat Burn: You’re burning stored fat at a high rate, aiding weight loss efforts.
• Steady Blood Sugar: Blood sugar levels remain stable, preventing energy fluctuations.
• Exceptional Insulin Sensitivity: Cells are highly responsive to insulin, enhancing metabolism.
• Optimized Fat Utilization: Your body is extremely efficient at utilizing fat for energy.
• Continuous Cellular Repair: Processes like autophagy continue, promoting cellular health.
• Consistent Weight Loss: This stage is ideal for weight loss, with stored fat actively used for energy.

Peak Autophagy (20-24 hours after eating)

During the “peak autophagy” state, which typically occurs around 20 to 24 hours after your last meal during intermittent fasting, your body enters a stage of enhanced cellular repair and rejuvenation. Autophagy, a natural process where cells remove and recycle damaged or dysfunctional components, becomes particularly active.

This phase allows cells to eliminate waste, repair structures, and optimize their functionality. As your body switches to alternative energy sources like ketones, it conserves energy and directs resources toward this vital repair process.

Additionally, the peak autophagy state is a key contributor to the long-term health benefits of intermittent fasting. This stage has the potential to support cellular longevity, reducing the risk of chronic diseases.

MAIN BENEFITS OF THE “PEAK AUTOPHAGY STATE” INCLUDE:

• Cellular Renewal and Autophagy is at its peak, allowing cells to repair and renew themselves.
• Detoxification: Toxins and damaged cellular components are removed, promoting overall health.
• Longevity Promotion
• Optimal Insulin Sensitivity: Cells become highly responsive to insulin, improving metabolism.
• Immune System Enhancement and Intensified Disease Prevention
• Increased Stress Resistance
• Improved Neurological Health
• Sustained Weight Loss: This stage maximizes weight loss as your body actively burns stored fat.

Conclusion – 7 Intermittent Fasting Stages

Understanding the different intermittent fasting stages and their corresponding benefits provides a comprehensive insight into the dynamic changes that occur within our bodies. From the fed state, where digestion and nutrient absorption take place, to the deep ketosis phase, where the body harnesses the power of ketones for energy, each stage brings unique advantages that contribute to improved metabolism, fat loss, cellular repair, and overall health.

I wish nothing but the best for you as you continue your intermittent fasting journey toward a happier, healthier YOU!

And… if you’re ready to go ALL IN and finally lose weight and get healthy FOR GOOD, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!