November 30, 2023

I started my self experiment and followed the rule of intermittent fasting for 3 weeks. In this blog, you can learn about my experience of intermittent fasting and whether it can really lose weight!

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Pomegranate and goat cheese vegetable melon quinoa salad

You can read all the information about intermittent fasting here: intermittent fasting. In short, this diet includes not eating for a period of time. Use the 16/8 method, which means 16 hours of fasting and 8 hours of eating.

The advantage of this is that you don’t have to calculate calories carefully or ban certain foods. When you fast, you will automatically burn fewer calories and lose weight.

I used the 16/8 method to try intermittent fasting for 3 weeks. Now I will share my experience with you.


Intermittent fasting: day 1

The last time I drank soup was at 7 p.m. the day before the first day of intermittent fasting. So my fasting lasted until 11:00 the next day.


5.30am- get up without breakfast

Usually, on weekdays, I get up at about 5:30 in the morning, drink my first cup of coffee, and eat apple slices or toast slices.

According to the regulations of intermittent fasting, only low sugar drinks, water and coffee are allowed during fasting, so breakfast has to be skipped. Of course I drink coffee; -)

To be honest, your stomach is already groaning at this time. However, it will not make you feel sick or dizzy.

When I get to the office, like most colleagues, I usually eat bread rolls from the bakery in the morning or make cereal in the kitchen.

However, before 11:00 a.m., a 16 hour fast is not suitable for an 8-hour meal, so you need to drink coffee (a sip of oat milk), water and tea before that. On the bright side, I think it’s relatively easy to ignore the birthday chocolate cake in the kitchen.

Anyway, I’m not “allowed” to eat anything. It must be more difficult to eat only chocolate cake than not.


11am- dinner at last!

When I finally ate at 11 a.m., I realized that I wasn’t so hungry and might be able to fast for another hour.

On the contrary, my appetite and heart desperately want to take a delicious chocolate cake out of the kitchen. Of course, I’m glad I can finally eat it. The first meal is a pretzel stick and an apple to avoid crushing the stomach.

If there were no intermittent fasting, I would eat a cereal, two apples, and maybe chocolate cake (maybe two; -).


2:00 pm – dinner!

I always try to prepare meals for work the day before. By pre cooking lunch, I can not only save a lot of money, but also avoid the lunch time of volunteering to eat full.

Click here to learn more about food preparation and food preparation.

On the first day of intermittent fasting, I had a quinoa salad with pomegranate seeds and goat cream cheese for lunch. To be honest, this part made me full. I didn’t go home for dinner until I quit my job.


7: 30 pm training and dinner

Everyone who knows me knows that exercise is an indispensable part of my daily life. This is why I usually go to training after resignation. So I was late for dinner.

I usually prepare meals for the next day immediately. That night, I ate a bowl of stew and steamed couscous. The food was actually full, but for some reason, I ate protein bars and rice cakes in front of the TV at about 8 p.m.

My last meal was at 8 p.m., so I had to adjust my fasting for the next day accordingly.


Conclusions and benefits after the first day of intermittent fasting

I don’t want to draw anything white. The first day was difficult. I’m very hungry. At the end of the fasting period, I’m often distracted and sleepy. But it works.

Without the desire for certain foods, you can avoid other diets. And I don’t have to weigh every food, write down calories, and add them up.

In particular, the last point made me incredibly move and keep it for three weeks.


Intermittent fasting: the first 3 weeks

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When it comes to evolution, our bodies are real masterpieces. He can quickly adapt to changing circumstances, store energy, and is only affected by spiritual willpower.

I am very excited that the first week of intermittent fasting is over. After the first few days, my body and my head (!) Remind me that there is nothing in the morning and adjust accordingly.

Snack problem

Intermittent fasting helps me better understand my diet.

Intermittent fasting can help you better understand what you eat every day, especially if you like my snacks during this period.

There is chocolate and bread here. These often overlooked snacks can lead to excessive calorie intake every day, thus preventing us from losing weight.

I soon realized that due to the 16 hour fasting time frame, I ate significantly less between meals for the rest of the day. I only have two meals now, lunch and dinner. It could not be achieved before.

I can only recommend intermittent fasting to those who try to solve the “snack problem”. Intermittent fasting is a good way to break the habit of constantly eating snacks, if not forever.

Fatigue and inattention during intermittent fasting

Of course, according to the mood of the day, it is not easy to stop eating for a long time. Especially when you only eat soup and salad in the evening, you will be hungry the next morning. But I really like intermittent fasting.

I’m learning which foods are good for me, keep me full for a longer time and make me energetic.

Since I began to experiment with intermittent fasting, I have been plagued by inattention and morning fatigue. But I can tell you: persistence is worth it.

At the beginning of the second week, my impression was that I was more focused than eating breakfast.


Intermittent fasting to lose weight

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If you eat less than burns, you will lose weight. In fact, it is relatively easy for more and more people and the whole industry to answer this question. If you reduce calories or increase your activity level, you will lose weight. This is how intermittent fasting works.

You can save calories by reducing breakfast during fasting. I still exercise according to my physical habits, so I lose weight.

Of course, you also need to pay attention to the types of food you eat during the meal time. Those who pack three pizzas after a 16 hour fast should not be surprised that intermittent fasting does not work.

However, one of the great benefits of intermittent fasting is that you don’t have to check the nutrition chart or carefully calculate your points and calories.

In addition, there is nothing as “fast” as carbohydrates in a low carbohydrate diet. This minimizes the risk of food craving.


My weight loss – my conclusion

I lost nearly 2.5 kilograms in three weeks. This is not an amazing result, but it is realistic. During this period, I exercise 3-4 times a week.

Most importantly, 2.5kg is really easy for me. I was able to successfully integrate the principle of intermittent fasting into my daily life. With a few exceptions, I adhered to it.

The greatest advantage of intermittent fasting is flexibility. You can adjust and change the fasting interval according to your living environment, personal preferences or weekly schedule.

Do you have a breakfast reservation? No problem – set the start time of the fasting window to noon. Do you want to play with your friends in the evening? Move your hood window to suit you.

Nevertheless, intermittent fasting remains a challenge. If you can’t skip breakfast and dinner, you can’t enjoy intermittent fasting. By the way, this also applies to people who are usually difficult to leave.

Personally, I have always had a positive experience in the form of 16/8, and I can recommend it to anyone with a clear conscience. Intermittent fasting is a form of nutrition that can be practiced for a long time in stressful work and family life.

The basic requirement of intermittent fasting is health and no disease (such as diabetes). For your safety, please see a doctor in advance. In this way, nothing can stop intermittent fasting.

By the way, I recently decided to abide by the rule of intermittent fasting until summer.

I wish you a wonderful start to the new week.