Today in the morning, my weight was 82 kg (180 lb).

Also, today is June 2nd and 11 days have left until it will be 2 years since I’ve started doing intermittent fasting.

It seems like a 80 kg (176 lb) weight will be a better one to celebrate the anniversary.

It means that within 11 days I need to lose 4 pounds (2 kg), and it’s better for it to be fat.

I think at this point in time after reading more than dozens of books on fasting and nutrition, after reading more than 50 scientific papers on nutrition and metabolism, after watching more than 200 videos on the subject weight loss and nutrition, and most importantly trying various approaches to weight loss I have a good grasp of how to lose these 2 kg.

Actually, losing weight is like engineering at this point. This is because when you know how it works it’s easy to calculate what needs to be done to lose weight.

The algorithm of weight loss is called Carbohydrate-Insulin Model (hypothesis, theory) of obesity.

This hypothesis says, that we gain weight when eating too much carbohydrates frequently throughout the day.

This causes insulin hormone to be released which inhibits fat mobilization, and promotes fat storage. As a consequence, the body doesn’t get the energy it expected to get from the food one ate, hence the elevated hunger and cravings. Which cause a person to eat again and again, even though she has enough energy in a form of fat stored in the body.

Now, that we know how we gain weight, to lose weight we need to do the reverse: stop eating carbohydrates, or eat less than 100 gram of them in a day, which is known as insulin lowering diet or low-carb diet. Ketogenic diet and intermittent fasting achieve the same effect by lowering insulin level, since you don’t get carbs in the system.

Pay attention, that we are not talking about eating less, we are talking about stopping eating carbs.
You can eat other food that contains protein and fat without any issue. Pay attention, that vegetable oils, like soybean, corn etc. are found to be inflammatory, so olive oil is the best.

Also, saturated fat in animal products is neutral to beneficial to our health, so I eat it without any issue.

Also, sugar is a carb and that is why it and any food that sugar is added to is also a good candidate for elimination from the diet.
It means food that’s out is: sugary drinks, bread and buns, cookies, sweets, sweet chocolate, natural juices etc.
Ultra processed food, like chips, snacks, pizzas etc. is out too.

So, to summarize to lose weight in an engineered way I will:

1. Continue Intermittent Fasting regimen by having 16 hours fast, 8 hours eating window.
2. Continue eating mostly low carb diet, and restraining from eating food that contains any sugar.
3. Continue walking outside just for fun, since it’s free and affordable to almost everyone, unlike a gym membership.

That’s it in a nut shell how to lose weight.

Stay tuned.