It is possible for some people, but 10 kg (22 lb) in eight weeks is an aggressive target, not a result intermittent fasting can promise. It averages 1.25 kg (2.76 lb) per week. For context, the CDC says people who lose weight gradually, about 1–2 lb per week, are more likely to keep it off than people who lose weight faster.[1] Your starting weight, health, and circumstances matter more than a deadline.
If you are deciding what to do today: choose a routine that lets you eat adequately and function well, then assess your progress over weeks. Do not lengthen a fast simply to force a 10 kg result.
Table of Contents
What is a realistic timeline for losing 10 kg?
At the CDC's general reference pace of 1–2 lb per week, 10 kg works out to roughly 11–22 weeks by arithmetic. That is a comparison, not a personal forecast or a target you must meet. Weight loss is rarely linear, and some people will need more time.[1]
Another way to set an initial goal is by starting weight. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) describes 5%–10% of starting weight over six months as an initial goal in a weight-loss program.[2] Ten kilograms is 10% of 100 kg, but 20% of 50 kg; the same number can mean very different things for different people. If you are unsure whether losing weight is appropriate for you, discuss the goal with a clinician.
The first weeks can also be misleading. A drop on the scale is not a direct measure of body fat, and a short run of weigh-ins cannot tell you how much of a change will last. Focus on the trend and on whether the routine is workable, rather than treating every daily change as proof that the plan is succeeding or failing.
Can intermittent fasting help you lose 10 kg?
Intermittent fasting sets times for eating and fasting. For some people, that structure makes it easier to cut back on unplanned snacks or late eating. It does not assign a guaranteed weight-loss amount or replace attention to what and how much you eat.[3]
In a 12-month randomized trial of adults with obesity, adding an eight-hour eating window to a calorie-restricted diet did not produce significantly more weight loss than calorie restriction alone.[4] Another trial found weight loss with an eight-hour eating window, but no statistically significant difference from daily calorie restriction at 12 months.[5] These studies do not predict your result; they show why a fasting schedule should be treated as one possible way to organize eating, not a shortcut to a fixed number.
Is 16:8 enough?
The 16:8 pattern means eating within eight hours and fasting for the other 16. You might prefer it if the hours fit your work, family meals, and sleep. It cannot tell you whether you will lose 10 kg, or how fast. A less restrictive schedule such as 14:10 may be easier to keep if 16:8 leaves you too hungry or disrupts meals. See 16:8 Intermittent Fasting Results: What to Expect for a closer look at that schedule.
Is OMAD faster or better?
One meal a day (OMAD) is a much narrower eating pattern. A longer fast is not automatically a better weight-loss plan, and it may make it harder to fit in balanced meals or work with your medical needs. Johns Hopkins cautions that longer periods without food are not necessarily better and can be risky.[3] If you are weighing this option, read the OMAD Intermittent Fasting Guide, and seek medical advice if you have a condition or take medication that could be affected by fasting.
An eight-week plan without an eight-week promise
- Set a goal you can review. Write down the habits you can control—meal timing, food choices, activity, and sleep—alongside your weight goal. NIDDK recommends realistic goals and regular progress checks in successful weight-loss programs.[2]
- Choose a workable eating window. Start with one that fits normal life and permits enough food. If fasting makes you feel unwell or leads to compensatory overeating, adjust it rather than extending it.
- Make eating-window meals count. Build meals from a variety of vegetables, fruit, whole grains, and protein foods. A shorter window does not make an unbalanced diet nutritious. [3]
- Add movement you can sustain. Physical activity supports health and weight management; the right type and amount depend on your ability and medical circumstances.[2]
- Review progress over several weeks. Check whether your weight trend, energy, eating pattern, and daily functioning are moving in a direction you can maintain. NIDDK recommends monitoring weight regularly and getting feedback when needed.[2]
- Plan beyond week eight. If you lose less than 10 kg, that does not mean the effort failed. Decide which habits you can continue and whether your goal or timeline needs to change. A maintenance plan is part of a successful program.[2]
If the scale stops moving for several weeks, first review your overall eating pattern, activity, and whether the schedule still fits your life. A plateau is not a reason to jump straight to longer fasts. See Weight Loss Plateau With Intermittent Fasting for more ways to assess it.
When should you avoid a rapid-loss plan or seek medical advice?
Speak with a qualified healthcare professional before fasting or trying to lose weight quickly if you have diabetes, take medicines that affect blood sugar or must be taken with food, are pregnant or breastfeeding, have a history of an eating disorder, or have another condition that could be affected by a change in eating. Johns Hopkins advises discussing intermittent fasting with a clinician before starting and identifies groups for whom it may be inappropriate.[3]
Rapid weight loss may increase the risk of gallstones, according to NIDDK. If you have gallbladder disease or are considering a very-low-calorie diet, ask a clinician to help you choose a safer approach.[6] Stop the fasting plan and seek medical advice if you feel unwell or develop concerning symptoms. Do not use an online article to adjust prescribed medication.
Frequently asked questions
How long does it take to lose 10 kg with intermittent fasting?
There is no reliable timetable for an individual. The CDC's general 1–2 lb-per-week reference translates to about 11–22 weeks for 10 kg, but actual progress varies and may take longer.[1] Intermittent fasting does not guarantee that pace.[4][5]
How much weight can you lose in two months with fasting?
There is no dependable number. As a comparison only, eight weeks at 1–2 lb per week equals about 3.6–7.3 kg. That is arithmetic based on a general reference pace, not a prediction of what fasting will do for you.[1]
Can you lose 10 kg in two months with 16:8 fasting?
Some people may, but 16:8 does not guarantee it. Ten kilograms in eight weeks is faster than the CDC's general gradual-loss reference. Review whether the target fits your starting weight and health, and avoid trying to force it by extending your fast.[1][2]
Will weight come back when you stop intermittent fasting?
It can if the habits that supported weight management are not maintained. Plan for a sustainable eating and activity routine beyond the eight-week target.[2] Read Will You Regain Weight After You Stop Intermittent Fasting?.
The bottom line
Losing 10 kg in two months with intermittent fasting may happen, but it is an aggressive target and should not be presented as an expected or universally appropriate outcome. Use fasting only if it helps you maintain adequate nutrition and a routine that fits your life. Give yourself permission to take longer, and get individualized medical guidance when your health, medicines, or weight-loss goal make the decision more complex.
Disclaimer
This article provides general information for adults and is not a diagnosis, treatment plan, or personalized weight-loss recommendation. Consult a qualified healthcare professional before starting fasting or pursuing rapid weight loss, especially if you have a medical condition, take medication, are pregnant or breastfeeding, or have a history of an eating disorder.
References
- CDC. Steps for Losing Weight.
- NIDDK. Choosing a Safe & Successful Weight-loss Program.
- Johns Hopkins Medicine. Intermittent Fasting: What Is It, and How Does It Work?.
- Liu et al. Calorie Restriction with or without Time-Restricted Eating in Weight Loss. New England Journal of Medicine, 2022.
- Lin et al. Time-Restricted Eating Without Calorie Counting for Weight Loss in a Racially Diverse Population. Annals of Internal Medicine, 2023.
- NIDDK. Dieting & Gallstones.