Results of Intermittent Fasting: Before and After

I wrote about Intermittent Fasting (IF) a while back. That guide contains all the details on what IF is and how to do it.

This time, I wanted to do a write-up on the results achieved through intermittent fasting along with my before and after weights for comparison.

As a recap: IF is simply fasting for a short, regular period of time. We all fast at night, which is why our first meal is called “break-fast”.

IF just extends this further. If you normally go 10 hours without eating between dinner and breakfast, skipping breakfast extends this fast to possibly 15 hours. That’s all IF is.

Fasting for short periods like this can possibly increase your metabolism [1], plus you eat less calories which helps with weight loss [2].

My Intermittent Fasting Plan

I needed to cut 10 pounds, so I figured this is a good opportunity to try IF and share the results with my readers.

First, I had to put together my plan.

Some people take IF to the extreme, like only eating every other day. While that every-other-day diet approach seems to work well, that’s more stress than I’d want to put on my willpower, so I went for a milder version.

The plan: Skip breakfast and eat dinner no later than 7:00 PM. That would give me a solid fast of 17 hours between meals. I knew that only having 7 hours during the day to eat all of my food would drastically cut calories.

Week One

I quickly discovered this diet isn’t for everyone.

When you go a period of time without eating, you’re going to feel hungry. Your body does adjust after you spend a while eating on a new schedule (we don’t wake up in the middle of the night starving, after all), but the adjustment period left me feeling groggy for the first week.

Before Weight: 190

Weight After Week 1: 186

4 pounds down, but I knew from experience this was mostly water weight. When you start any diet, there’s usually a big drop in weight in the first several days, but it’s not all fat. That means my weight next week probably won’t be as drastic.

Week Two

At this point, IF becomes more manageable. I got used to my new 17 hour gap without food.

… Kind of.

I still feel like I’d be more comfortable eating a little in the morning for some energy. I have a lot to do in the mornings and seem to feel kind of groggy. I feel better after working out, so I’ve been trying to do my Beachbody workouts before work.

Before Weight: 190

Weight After Week 2: 184.5

1.5 pounds down from last week. As expected, I didn’t lose as much as the first week since that was mostly water weight. 5.5 pounds lost in total.

Week Three

This is starting to become habit so it’s not as difficult as before. I’ve noticed this makes social gatherings more difficult. Friends have invited me out for dinner, and I’ve had to decline since I have to be finished eating by 7 PM according to my plan.

Last week’s results were less than I was hoping, so I made a shift in my diet to up my protein intake hoping that will help.

Before Weight: 190

Weight After Week 3: 182

Looks like that added protein helped, as I lost 2.5 pounds (compared to 1.5 last week). Just 2 more to go and I will have hit my goal.

Week Four

I’m getting tired of this, to be honest. It’s working, but I’m so close to my goal I just want it to be over. I continued my high protein diet from last week.

Before Weight: 190

Weight After Week 4: 179.5

Conclusion: My Before-and-After Results

I did it! Half a pound past my goal. 10.5 pounds in 1 month isn’t bad, I suppose.

Like I said, this diet isn’t for everyone.

The first week was hellish, but it did get better. The results are something I can’t argue with, even if it’s not the easiest thing in the world. Towards the end, I was glad it was almost over, but I was feeling really good about myself. I definitely look better in the mirror.

Surprisingly, the schedule itself wasn’t bad, but the routine I chose put most of my eating during work hours. That’s my fault, though.

The beauty of IF is that it’s really flexible. You can taper your meal plan to fit your schedule. If I try it again, I might try the every other day eating (which has been shown to possibly prolong lifespan, although I’m not sure I could last an entire day without food. I might go crazy, but I enjoy experimenting.

Have you tried IF? Any questions for me? Let me know in the comments below!

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