The method which helped me lose about 9 pounds in a month
Intermittent fasting for weight loss is simple and actionable so you can start taking steps today and seeing results ASAP. I won’t be holding anything back and there is no secrete Just and you will see results.
Firstly, this is not exactly ‘dieting’ in the traditional sense. It’s fasting. And the method is known as intermittent fasting.
There’s a lot of material written on the internet about it, but a lot of times it gets complicated and is also often pitched as something useful for bodybuilders or trainers who want to enhance their muscle to fat ratio.
The truth is, this method works for anyone who tries it. I didn’t believe it at first, but when I tried it, it was the easiest weight loss I ever had.
Okay, Let’s talk about what actually happens here.
Your body burns energy and fat as a normal part of its operations. This fat burning however is slowed down when you eat – because that’s when your body has high levels of insulin and this state continues for about 3 – 5 hours after you eat.
When the food you ate is processed, your body starts the absorption phase which lasts for about 10 hours.
After this is done, your body enters the fasting state, where it starts to burn the existing fat.
Do you really need to exercise to lose weight?
So, the longer this fasting state lasts, the more fat you burn.
I forgot to share one more detail – in all this, I barely exercised. This method does not depend on exercise. Exercise helps for sure, but even if you don’t lift a finger, you’ll still see results.
Okay so, now we know that we need our bodies to enter the fasting state and then prolong that state for the optimum amount of time.
Now we come to intermittent fasting protocols – which are basically a couple of ways of fasting.
The whole idea here is that you assign yourself an Eating Window within a 24-hour period. You will not eat outside that eating window at any cost.
You have three options for the eating window. 8 hours is the standard option, but you can adopt 6 or 7 hour eating window also.
I ended up doing 7 hours – this window means the time duration between your first meal of the day and your second and last meal of the day.
In this diet you only eat two meals a day max (you can also eat one big meal).
So, when I picked the 7-hour window – my breakfast was at 9AM and my dinner was at 4PM (7 hour gap). I wouldn’t eat anything after 4PM till 9AM the next day.
But this was a tough mentally, my body and mind rejected the idea of not being able to eat after 4PM.
That’s when I tweaked my routine – to where I had my breakfast at 12PM and dinner at 7PM.
This was the routine I mainly followed with small variations where I would eat breakfast at 11AM some days and then dinner at 6PM.
That’s one part of the deal.
Now comes the part where you decide what you’re going to eat.
Eat anything you want and lose weight In Intermittent fasting
The calculation here is that you can eat ALMOST anything between your eating window as long as you don’t exceed a total of 1800 calories (or 2000 calories on your cheat day).
1800 calories is a lot of allowance to be honest. Most diets aim for 1000 or 1200 calories and that’s very close to starving yourself (at least for me).
I still tried to aim for 1600 or 1700 calories and on cheat days I just went crazy with pizza or cake. I only had one cheat day after 2 weeks of proper fasting.
Okay, so let’s summarize what we’ve discussed so far:
- You will set an eating window – 8, 7 or 6 hours (the lower the better) for every 24-hour day.
- You will only eat inside that eating window and a maximum of two meals.
- You can eat anything every day as long as you do not exceed 1800 calories on any given day.
- You will start your first meal preferably around 12PM and finish your last meal before 7PM the same day.
These are the key points you have to follow. Other than this, there is a crucial tip – water intake.
Drink at least 2.5 liters of water a day or about 10 glasses at regular intervals. Water is essential for optimum fat burning, and you don’t want your body dehydrated.
Remember, your Intermittent fasting is for food, not water. But that doesn’t mean you can drink juice during fasting hours.
Oh, before I forget, there is one more thing for coffee drinkers.
I couldn’t go without coffee back then (I have quit since), and this was a big issue for me because If I didn’t have my morning coffee early, I’d get crazy headaches.
So what I started doing was that after I woke up I used to drink a cup of black coffee with almost negligible sugar. This used to be around 9 or 10AM. And then I’d have my breakfast at 12PM as planned and so on.
Okay, now I will just share some of the meals I used to have regularly during my fasting.
Apart from the black coffee (which actually helps speed up metabolism), I used to have a couple slices of bread with a fried egg for breakfast. Sometimes I buttered the toasts a bit, but not everyday.
Some days I used to just eat lunch at around 12:30PM or 1PM max and go for regular stuff like chicken and vegetables etc.
For dinner, I used to try and avoid a lot of fatty stuff, but I never starved myself and typically ate as much as I wanted till I felt stuffed. The menu was regular food once again, veggies, some meat and maybe potatoes on the side, etc.
Eat Balance Diet in Intermittent Fasting
The whole point of this is to tell you that I took no special meals or diet food. I ate regular food till I felt sufficiently full and that was it.
Another thing I noticed was that after about a week of fasting like this, my appetite actually started balancing out. I wasn’t feeling all that hungry anymore and I was quite satisfied with my meal timings and all.
After about two weeks I was so set in this way that it wasn’t even bothering me and my body’s hunger cycle was also coordinated, so I naturally didn’t feel like eating outside my eating window.
Weight loss results were evident after the first 10 days of Intermittent Fasting. But I recommend that you weigh yourself once before you start intermittent fasting and then weigh yourself after 10 days.
The results will obviously vary according to your metabolic rate, because as you can see, there is no exercise involved in this. All of this depends on how efficiently your body burns fat during the fasting stage.
But I can almost guarantee that you will see results for sure (as long as you don’t exceed the calorie count). But also remember that the 1800 calorie allowance is the max, and like money, you need to start saving calories too. Every 3500 calories you save is almost 1 pound of weight loss.
3 Tips to Accelerate weight loss in the Intermittent Fasting journey
- Now I am just going to share some tips to accelerate results. Stay hydrated, drink lots of water. Some people like to do lime water, which is good too.
- I do recommend some physical activity, even if it’s just a 10-minute walk a day. What it does is tone your muscles and obviously help burn calories faster.
- I recommend drinking some water before you eat. That helps in a lot of ways and also fills you up a little beforehand.
That’s pretty much it. There is no secret ingredient or anything you need to follow. This is just a pure, simple, and working method that can be used by anyone to lose weight.
The main reason I wanted to share it with you is because it works and it worked for me, and I know how difficult it is to get actual help and advice.
The whole point of building this community is so we can all help each other and share experiences that benefit us all.
I will be looking forward to feedback from you once you start this method and I will do my best to be here to provide any support.
Please do not try intermittent fasting if your are in the following group
- Blood pressure or heart disease
- Pregnant woman
- Breastfeeding moms