Breaking Down Intermittent Fasting: The Ultimate Guide for Skinny Fat Individuals

By FitLifeYou - June 6, 2023
Breaking Down Intermittent Fasting: The Ultimate Guide for Skinny Fat Individuals

Are you tired of being "skinny fat" and feeling like a combination of a featherweight and a marshmallow? Well, fret no more, because we have a solution that might just turn things around for you: intermittent fasting for skinny fat! Wondering how starving yourself for certain periods could help? It sounds counterintuitive, we know. But trust us, this article will reveal the secrets behind this trendy eating pattern and explain why it might be the game-changer you've been looking for. So grab a snack (or maybe don't), and let's dive in!

The Skinny on Intermittent Fasting

Are you tired of being skinny fat? You know the feeling - you look thin but have a high body fat percentage. If you've tried traditional weight loss methods with little success, intermittent fasting might be the answer for you. 

What is Intermittent Fasting?

Intermittent fasting is an eating pattern that involves periods of food restriction and periods of normal calorie intake. There are several different approaches to intermittent fasting, but the most common method is 16/8, which involves fasting for 16 hours and eating within an 8-hour window each day. During the fasted state, your body uses stored fat as its primary source of energy, which can lead to weight loss and other health benefits. 

Why is Intermittent Fasting Beneficial for Skinny Fat Individuals?

Skinny fat individuals often have a higher body fat percentage than they would like, despite having a relatively low BMI. Traditional weight loss methods such as calorie restriction and excessive exercise can result in muscle loss along with fat loss, leaving skinny fat individuals looking even thinner with similar body fat percentages. 

Intermittent fasting can help skinny fat individuals lose body fat while preserving muscle mass. This is because during the fasted state, your body produces growth hormone which helps to maintain muscle mass while burning stored fat for energy. 

In addition to preserving muscle mass, intermittent fasting has been shown to improve insulin sensitivity and reduce inflammation in the body - both important factors in overall health and weight management. Now that we've covered what intermittent fasting is and why it's beneficial for skinny fat individuals let's dive deeper into how it works specifically for this group. 

The Skinny on Skinny Fat

Skinny fat is a term used to describe individuals who appear to be thin or skinny, but have a high percentage of body fat. This type of body composition is often associated with a sedentary lifestyle and unhealthy eating habits. 

The health implications of being skinny fat are significant despite the outward appearance of slimness. A person who is skinny fat has a higher risk of developing serious health problems such as heart disease, diabetes, and stroke. 

The excess body fat in skinny fat individuals can also cause inflammation which can lead to other health issues such as joint pain and insulin resistance. Traditional weight loss methods like calorie restriction and excessive cardio exercise may not work for those who are skinny fat. 

In fact, these methods could make the problem worse by causing muscle loss along with the fat which could further lower the metabolism and lead to slower progress towards overall fitness goals. Therefore, it's important for those that are skinny-fat to take a different approach when it comes to achieving their fitness goals - that's where intermittent fasting comes in! 

How Intermittent Fasting Works for Skinny Fat

Burn Fat While Preserving Muscle Mass

Intermittent fasting is a great way to lose weight, especially for skinny fat people. It's because the body burns fat during the fasting period when it has no other source of energy. The result is a reduction in overall body weight. 

But what's so great about this approach is that it doesn't burn muscle mass in the process, which is often a problem with traditional dieting methods. When someone tries to lose weight through traditional methods like caloric restriction or excessive exercise, they often end up losing muscle mass as well as fat. 

This can be counterproductive because muscles are essential for maintaining metabolic rate and staying healthy. Intermittent fasting, on the other hand, preserves muscle mass while burning fat. 

The Science Behind the Benefits of Intermittent Fasting

The scientific explanation behind how intermittent fasting works is quite simple: when you fast, your insulin levels drop and your body enters a state of ketosis where it begins to burn stored fat for energy instead of glucose from carbohydrates. This metabolic shift leads to several benefits such as increased production of growth hormone (GH), which boosts metabolism and helps preserve lean muscle mass. 

Studies have also shown that intermittent fasting can help improve insulin sensitivity which means that your body becomes better at using insulin to regulate blood sugar levels. This can help reduce the risk of developing type 2 diabetes or other metabolic disorders associated with obesity. 

Another benefit of intermittent fasting is its ability to reduce inflammation in the body which can lead to various chronic health conditions like heart disease or cancer. When you fast, your cells go through a process called autophagy where they get rid of damaged proteins and cellular waste products which can cause inflammation if left unchecked. 


Intermittent fasting is a safe and effective way to lose weight for skinny fat individuals. It helps burn fat while preserving muscle mass and offers several health benefits like improved insulin sensitivity, reduced inflammation, and increased production of growth hormone. 

The science behind how it works is well documented, and many people have experienced positive results from incorporating intermittent fasting into their lifestyle. It's important to note that intermittent fasting may not be suitable for everyone, especially those with underlying medical conditions or who are pregnant or breastfeeding. 

Before starting any new diet or exercise program, it's always best to consult with a healthcare professional first. But for those who are looking for a sustainable way to lose weight without sacrificing muscle mass or jeopardizing their health, intermittent fasting is definitely worth considering. 

Different Types of Intermittent Fasting

Intermittent fasting has gained popularity in recent years, and there are different types to choose from. The most common types of intermittent fasting include 16/8, 5:2, and alternate day fasting. The 16/8 method involves eating during an eight-hour window and then fasting for the remaining sixteen hours. 

This method is suitable for individuals who want to maintain their muscle mass while still losing weight. It is recommended for skinny fat individuals who have trouble gaining muscle mass but have excess body fat. 

The 5:2 method involves eating normally for five days a week and restricting calorie intake to 500-600 calories on the remaining two days. This method works well for people who want to maintain a regular eating schedule but still lose weight. 

Alternate day fasting involves consuming fewer calories (around 500-600) every other day while consuming normal meals on non-fasting days. This type of fast may be difficult to follow for some people, but it has been shown to provide significant weight loss benefits. 

Which Type May Work Best for Skinny Fat Individuals?

For skinny fat individuals, the best type of intermittent fasting would be the 16/8 method since it allows them to maintain their muscle mass while burning excess body fat. It's also an easy way to restrict calorie intake without feeling deprived or hungry all the time. That being said, everyone's body is different, and what might work for one person may not work for another. 

It's important to listen to your body and choose a type of intermittent fasting that fits your lifestyle and goals. It's also important to note that intermittent fasting should not be used as a quick fix solution or a way to avoid exercise or healthy eating habits. 

It should be used in conjunction with a healthy diet and exercise routine in order to achieve optimal results. Different types of intermittent fasting have their own unique benefits and drawbacks. 

The 16/8 method is the most suitable for skinny fat individuals who want to lose weight while maintaining muscle mass. However, it's crucial to remember that intermittent fasting should be used alongside a balanced diet and exercise regimen in order to achieve long-term success. 

Tips for Successful Intermittent Fasting

Starting and Maintaining an Intermittent Fasting Routine

Intermittent fasting can be challenging especially at the beginning. To make it easier, start by gradually increasing the duration of your fasts. For example, if you're starting with a 12-hour fast, try adding an additional hour every week until you reach your desired fasting period. 

Also, choose a convenient time to start and break your fast to avoid disrupting your daily routine. It's also essential to plan ahead by preparing meals in advance during your eating window. 

This will help you avoid impulsive snacking or ordering unhealthy food during moments of hunger pangs. Finding supportive communities online or offline can also be helpful in maintaining motivation towards intermittent fasting. 

Dealing with Hunger Pangs and Cravings

Hunger pangs and cravings can be among the biggest challenges when trying out intermittent fasting. However, there are several ways to manage them. 

First, drinking water regularly throughout the day helps curb hunger pangs as it gives a feeling of fullness. Consuming foods rich in fiber and protein can also help satiate hunger while providing essential nutrients for the body. 

Another technique is to keep yourself distracted during periods of hunger pangs or cravings. Engage in activities that require focus such as reading a book or doing physical exercise not only distracts you but also boosts mental clarity. 

Intermittent fasting requires discipline and commitment but is achievable with proper planning and mindset shift toward healthier living habits. By following these tips on how to start and maintain an intermittent fasting routine as well as dealing with hunger pangs and cravings, skinny fat individuals can become healthier versions of themselves without sacrificing muscle mass in their weight loss journey

Exercise and Intermittent Fasting

The Importance of Exercise in Conjunction with Intermittent Fasting

Intermittent fasting has been shown to be an effective way to lose weight and improve overall health. However, combining intermittent fasting with exercise can help accelerate the weight loss process, especially for skinny fat individuals. 

Exercise not only burns calories but also helps build muscle mass, which is essential for boosting metabolism and maintaining a healthy body composition. When it comes to choosing the right type of exercise to do while intermittent fasting, it's important to consider your goals. 

If you're looking to build muscle mass and strength, resistance training such as weight lifting should be incorporated into your routine. On the other hand, if you're looking to improve cardiovascular health or endurance, activities such as running or cycling may be more suitable. 

Suggest Exercises that are Best Suited for Skinny Fat Individuals

For skinny fat individuals who are looking to lose fat and gain muscle mass, a combination of resistance training and cardiovascular exercise is recommended. High-intensity interval training (HIIT) has been shown to be particularly effective in burning fat while preserving muscle mass. 

Resistance training exercises such as squats, deadlifts, bench press, pull-ups, push-ups, and lunges are great for building lean muscle mass. These exercises target multiple muscle groups at once and can help strengthen the core muscles that are often weak in skinny fat individuals. 

Cardiovascular exercises such as jogging or cycling can also help burn calories while improving heart health. However, it's important not to overdo cardio workouts as excessive cardio can lead to muscle loss in addition to fat loss. 

Incorporating regular exercise into an intermittent fasting routine is essential for achieving optimal results. A combination of resistance training and cardiovascular exercise is recommended for skinny fat individuals who want to lose body fat while preserving muscle mass. 

Common Mistakes to Avoid

Don't Jump Right In

One of the most common mistakes that people make when trying out intermittent fasting is to jump right into it without any preparation. While some people are able to handle this approach just fine, many others will find themselves struggling with hunger pangs and cravings, and they may be more likely to give up on the diet altogether. To avoid this mistake, start by gradually extending the periods of time between your meals until you're comfortable going without food for longer periods. 

Skipping Meals

Another mistake that people often make when trying out intermittent fasting is skipping meals. This can be especially tempting during the fasting period when you feel hungry and want to eat something. 

However, skipping meals can actually slow down your metabolism and cause your body to hold onto fat as a survival response. Instead of skipping meals, focus on eating healthy foods during your eating windows so that you're providing your body with all the nutrients it needs. 

Eating Too Much Junk Food

One of the most common mistakes people make when trying out intermittent fasting is eating too much junk food during their eating windows. While it can be tempting to indulge in unhealthy treats during these periods, doing so will only undermine your weight loss efforts and may even cause you to gain weight instead. To avoid this mistake, stick with healthy foods like lean protein sources, fruits and vegetables, whole grains, and healthy fats. 


Intermittent fasting can be an effective way for skinny fat individuals to improve their body composition and lose weight. However, it's important to approach this diet carefully in order to avoid common mistakes that could sabotage your results. 

By starting slowly, avoiding meal skipping, and focusing on healthy foods during your eating windows, you'll give yourself the best chance at success with this diet. With some patience and dedication, you can achieve the slim, toned body you've always wanted.