Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating pattern. I remind you that my end goal is a body fat of 15 %. Today I will provide a status update at the end of the 11th week.

This week I had a flexible eating window, which on average was of 6 hours. And on average I ate two meals in that eating window.

My current weight as of 2022-08-26 is 78.5 kg (173.0 lb) and body fat 25.0 %.

Week	Fast hours	Eating window	Weight	Fat percentage	Waits	Waist to height ratio	BMI
1	16	8	90.6 kg (199.7 lb)	30.0 %	N/A	N/A	27
2	17	7	87.6 kg (191.8 lb)	28.7 %	100 cm	0.55	26.4
3	18	6	86.6 kg (190.9 lb)	28.3 %	99 cm	0.54	26.1
4	19	5	85.1 kg (187.6 lb)	27.7 %	98 cm	0.54	25.7
5	19	5	84.0 kg (185.2 lb)	27.3 %	95 cm	0.52	25.4
6	20	4	82.4 kg (181.7lb)	26.6 %	97 cm	N/A	N/A
7	20	4	81.1 kg (178.8 lb)	26.0 %	94 cm	N/A	N/A
8	19	5	79.9 kg (176.1lb)	25.6 %	N/A	N/A	N/A
9	20	4	79.6 kg (175.5 lb)	25.5 %	N/A	N/A	N/A
10	18	6	79.2 kg (174.6 lb)	25.4 %	N/A	N/A	N/A
11 2020-08-26	18	6	78.5 kg (173.0 lb)	25.0 %	N/A	N/A	N/A

Legend

• Fast Hours stands for how many hours I do not eat anything except for drinking water, black coffee (no milk or sugar) or tea (no milk or sugar).
• Eating window hours stands for the hours where I have two meals. I try, quite successfully, not to have any snacks between the meals.

Detailed weekly regimen

• Here comes this 11th week statistics. As you can see weight fluctuates during the week, which is expected.
• What’s important that week over week there is a tendency for weight to decrease.

Legend

• l – lunch

Useful references

Books

Fat Chance is a book by Robert Lustig, M.D., M.S.L. This book is somewhat similar to the Metabolical, but it focuses mostly on the dangers of sugar and processed food consumption.

Video

This good video features Dr Sarah Hallberg, who passed away recently. RIP.