Rate of weight loss during 20 weeks of Intermittent Fasting

Food for thought

  • I see that after loosing 14.4 kg (31.7 pounds) within 4 and a half months current weight loss is comparatively small.
  • As can be seen in the graph below the fastest rate of weight loss was during first 8 weeks of the fasting. And loss rate was 1.3 kg/week (2.87 lb/ week).
  • Then during 8 – 13th week the rate of loss became less steep, 0.46 kg/ week (1 lb/ week). So this rate is almost three times slower.
  • Finally from week 13 to week 20, the rate became even slower,
    0.24kg/ week (0.53 lb/ week). Which is six times slower than the initial rate of weight loss.

So beware that initial weight loss can be blazingly fast for you, but then plateau.
I went from 200 lb (90.6 kg) to 167 lb (76.2 kg) today. As a result of this weight loss I look already quite slim, so maybe my body doesn’t want to cooperate 🙂

Useful references

A book to consider

Why We Get Sick by Prof. Benjamin Bikman.

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Intermittent Fasting works. End of 19th week.

Photo by Milan Seitler on Unsplash

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating regimen. I remind you that my end goal is a body fat of 20% and later 15%. Today I will provide a status update at the end of the 19th week.

Also this will be the last post in this series with the detailed updates, since I am very close to reaching my initial goal of 75 kg (165 lbs) of body weight.

This week I had a flexible eating window, which on average was 5 hours long. And on average I ate two meals in that eating window.

My current weight as of 2022-10-22 is 166.7 lb (75.6 kg) and body fat 23.9 %.

  • Weight loss so far: 33.0 pounds (15.0 kg)
  • Body fat loss so far: about 6.1 %

Legend

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

Same information as a chart

Detailed weekly regimen

  • Here come this 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.

Useful references

Video

I highly recommend to watch this informative video about hormonal theory of obesity by Prof. Benjamin Bikman.

Dr. Benjamin Bikman | Insulin, Infertility, Fat, Calories, Fasting | Ep. 163

Intermittent Fasting works. End of 18th week.

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating regimen. I remind you that my end goal is a body fat of 20% and later 15%. Today I will provide a status update at the end of the 18th week.

This week I had a flexible eating window, which on average was 5 hours long. And on average I ate two meals in that eating window.

My current weight as of 2022-10-15 is 169.5 lb (76.2 kg) and body fat 24.1 %.

  • Weight loss so far: 31.7 pounds (14.4 kg)
  • Body fat loss so far: about 5.9 %

Legend

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

Same information as a chart

Detailed weekly regimen

  • Here come this 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.

Useful references

Video

I do recommend Dr. Jason Fung anytime

Intermittent Fasting and Weight Loss : DHMOSH Public Health Conversations Series #7

A rule of thumb and plan of action

A RULE OF THUMB I CAME UP AFTER DOING ALMOST 4 MONTHS OF INTERMITTENT FASTING IS

  • That after 16 hours of fasting you are expected to lose 0.1 pound of body fat each hour on average.

It means that if you fast for 20 hours you’ll lose about 0.4 pounds (200 grams) of body fat.

With one caveat that the rule above is based on assumption that on 16th hour of the fast you body storage of glycogen is depleted.

And for this to happen, you need to eat Real Food: no sugar, no soft drinks, no juices, no sweets, snacks and starchy food.

PLAN OF ACTION

  • Lose weight until 70 kg (154 pounds) in upcoming months (about 3 – 4 months).
  • Then start doing resistive training at least 3 times a week with dumbbells to gain lean mass (muscle) until I reach back 75 kg (165 pounds).
  • When lean mass is growing body fat percentage goes down.
  • More lean mass means even more energy burn and this way I end up at 15 % body fat in the end.

Intermittent Fasting works. End of 17th week.

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating regimen. I remind you that my end goal is a body fat of 20% and later 15%. Today I will provide a status update at the end of the 17th week.

This week I had a flexible eating window, which on average was 5 hours long. And on average I ate two meals in that eating window.

My current weight as of 2022-10-07 is 169.5 lb (76.2 kg) and body fat 24.1 %.

  • Weight loss so far: 31.7 pounds (14.4 kg)
  • Body fat loss so far: about 5.9 %

Legend

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

Same information as a chart

Detailed weekly regimen

  • Here come this 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.

Useful references

Video

An interesting interview with Gin Stephens which I recommend to watch. Did you know that thanks to Gin’s book FAST.FEAST.REPEAT I started to fast intermittently.

Intermittent Fasting works. End of 16th week.

Photo by ian dooley on Unsplash

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating regimen. I remind you that my end goal is a body fat of 20% and later 15%. Today I will provide a status update at the end of the 16th week.

This week I had a flexible eating window, which on average was 6 hours long. And on average I ate two meals in that eating window. You may notice that my weight is bigger than the one that was reported last week on Saturday Sep 24th. It’s okay since from day to day the weight oscillates quite a lot. What’s important is the overall trend of the weight to decrease from week to week. For example, this week on Wednesday the weight was the lowest in 11 years, and it was 168.2 lb (76.3 kg).

My current weight as of 2022-10-01 is 169.5 lb (76.9 kg) and body fat 24.5 %.

  • Weight loss so far: 30.5 pounds (13.7 kg)
  • Body fat loss so far: about 5.5 %

Legend

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

Same information as a chart

Detailed weekly regimen

  • Here come this 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

An Interesting observation

This long weekend I allowed myself to indulge in eating deadly poison, which is also known as sugar.

On average I ate one ice-cream cone and drank 355 ml of a soft drink. These both had about 50 gm of sugar. This is resulted in about 2.2 lb (1 kg) of weight gain in a weekend. If it doesn’t sound alarming I don’t know what is.

For your information

The AHA suggests a stricter added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.

source

Intermittent Fasting works. End of 15th week.

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 15th week.

This week I had a flexible eating window, which on average was 6 hours long. And on average I ate two meals in that eating window. Also, for the past two weeks the weight oscillated around 169.9 pounds (77 kg).

My current weight as of 2022-09-24 is 168.9 lb (76.6 kg) and body fat 24.3 %.

  • Weight loss so far: 30.9 pounds (14.0 kg)
  • Body fat loss so far: about 5.7 %

Legend

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

Same information as a chart

Detailed weekly regimen

  • Here come this 15th 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

Video

Mark Mattson: How Brain & Body adapt to intermittent Bioenergetic Challenge I Ă„GHE Fasting Congress

Intermittent Fasting is a way out of matrix

It has been more than free months since I discovered miraculous powers of intermittent fasting and what it can do to reverse and prevent obesity and other diseases of metabolic syndrome. What became crystal clear to me is how big the issue of obesity is and how current status quo of processed food industry and others perpetuates this problem.

It feels like being unplugged form Matrix if you watched that movie. Suddenly, you start to understand how bad processed food really is. How real food is scarce, if at all present, on the shelves of grocery stores. How cafeterias in schools and companies are full of food that will make you obese in no time.

Suddenly, you see how the current advice of eating low fat mostly plant based diet is completely wrong and refuted by scientific research. This advice caused harm to hundreds of millions of people and still does.

Also, you clearly see the way out of this mess which is returning to how our bodies were intended to work by hundred thousand years of evolution which is Intermittent Metabolic Switching (IMS), when our body switches to using ketones (fat) as the main source of energy, when there is no food available.

The IMS coined by prof. Mark Mattson happens when you practice intermittent fasting regularly. For this switch to happen there is a need to fast for at least 16 hours having a 8 hours eating window a day. This way it ensures that the glycogen storage in you muscles and liver will be depleted after about 12 hours into the fast and the body will switch to burning fat as a main source of energy.

Intermittent Fasting works. End of 14th week.

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 14th week.

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

My current weight as of 2022-09-16 is 76.8 kg (169.3 lb) and body fat 24.4 %.

  • Weight loss so far: 30.4 pounds (13.8 kg)
  • Body fat loss so far: about 5.6 %

Legend

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

Same information as a chart

Detailed weekly regimen

  • Here come this 14th 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

Satchin Panda’s book on Circadian Rhythms and how they influence our health in general and our weight in particular.

Video

Fasting for health and longevity with Dr. Jason Fung, MD — Diet Doctor Podcast

Keto and Intermittent Fasting go hand in hand

Recently I’ve finished reading The Case For Keto book by the science journalist Gary Taubes. Previously, I read his very interesting book about the history of sugar consumption and its dangers. That book was The Case Against Sugar. So it was an easy decision to buy The Case For Keto since I knew that the book couldn’t be bad. My intuition was correct. He’s latest book is indeed informative, interesting and most importantly could help people make healthier choices in life and get rid of obesity and Type 2 Diabetes following Low Carb High Fat/ketogenic eating.

Personally, I was interested in reading this book since I am following Intermittent Fasting regimen for 13 weeks now with great success, losing about 29 pounds (13 kg) so far. For people who don’t know what Intermittent Fasting is it’s an approach to eating when you fast for certain period of time, say 19 hours, and then have an “eating window” of 5 hours where you have all your meals. This is exactly what I practice myself on average. You can read about this in detail in my other posts.

So trying to combine Intermittent Fasting with Keto diet was a natural thought for me. Well, The Case For Keto sounded like a good book to provide me some tips on how to incorporate Keto diet into my eating pattern.

This book starts with a historical context of how Low Carb High Fat diet was conceived and how it went from fame to oblivion in the middle of twentieth century. Actually, that part was a little bit boring for me, maybe, because it has a repetitive topics covered again and again. I even thought of giving up on reading. But, I tend to finish books that I start reading especially books by authors that I value. And I was right, starting from Chapter 4, Side Effects it became better and then excellent. Gary Taubes was able to describe clearly how people become obese, what foods cause obesity, and why eating Low Carb High Fat diet can actually help obese people to get lean again and even revert Type 2 Diabetes eating this way.

The main issue I have with the Keto diet promoted in this book is the fanatical insistence on abstaining from almost any carbs. As an Intermittent Fasting practitioner I understand how and why it works and I can say that If you do Intermittent Fasting while eating real food during eating window you do not need to be a Keto fanatic and eat almost no carbs. Clinical and scientific research shows that Intermittent Fasting works because when you fast your blood glucose level becomes very low, as a consequence, insulin level goes down too. Then after about 12 hours glycogen is depleted completely in the liver and body switches to turning fat into ketones which are used as a primary energy source by the body. If you’ve noticed there is no word here about not eating carbs. So you do can eat carbs, it will only influence the time that it will take for the body to deplete glycogen in the liver. So say you ate a couple of apples, than you’ve got more glycogen and it will be depleted by the body after 14 hours. No problem, if you fast for at least 16 hours, it means that on hour 15th and 16 your body does switches to burning fat anyway.

But if you only follow Keto diet, indeed, for your body to switch to ketosis you need to adhere to strictly eating as little carbs as possible for the body to start using fat as a fuel.

Apart from this, the book provides a lot useful advice and information that can be helpful for people who want to get healthier and lean. By the way Gary mentions in the book that from 2017 he himself transitioned to do Intermittent Fasting by skipping breakfasts and eating Keto diet in the eating window. Which is interesting to say the least.

All in all, the book is worth reading if you are unsure about Keto diet and want to know more about it. Who knows maybe the advice in it will surprise you and change what you it forever.