Intermittent fasting (IF) has been a game-changer for me this year. It’s more than just a diet; it’s a structured eating pattern that has helped me shed excess weight, regain energy, and feel in control of my health. While intermittent fasting doesn’t work for everyone, it’s been an integral part of my weight loss journey, helping me lose 2.5 stone (35 pounds) since January 2024. Here, I’ll share my story, explain the science behind intermittent fasting, and provide a balanced view of its pros and cons.
My Intermittent Fasting Journey
In January 2024, I found myself at my heaviest weight. After an abdominal injury at the gym, I was sidelined from my regular training routine. The combination of reduced activity and emotional eating caused my weight to creep up. By the time I could train again, I felt uncomfortable and unhappy with my appearance. At 14.8 stone (208 pounds), I decided it was time for a change.
My motivation was my upcoming holiday in Greece with my partner’s family in July. I wanted to feel confident on the beach and enjoy the trip without feeling self-conscious. That’s when I turned to intermittent fasting, a method I’d read about but hadn’t tried seriously until then.
How I Fasted
For the first half of the year, I adopted the One Meal a Day (OMAD) method. This approach involves fasting for 23 hours and eating all your calories in a single meal. It may sound extreme, but it worked well for me in the milder months. I found that OMAD allowed me to stay within a caloric deficit more easily, as I didn’t have to think about multiple meals or snacks.
In the winter, I transition to a 16:8 schedule, fasting for 16 hours and eating within an 8-hour window. The colder months tend to make me hungrier, so this schedule is more sustainable. It still keeps me disciplined, but it allows for two meals and a small snack.
The Science Behind Intermittent Fasting
Intermittent fasting isn’t just about eating less; it’s about how your body responds to fasting periods on a hormonal level.
Insulin and Blood Sugar
When you eat, your body releases insulin to help process glucose from your food. Elevated insulin levels can make it harder for your body to burn fat because insulin promotes fat storage. During fasting periods, insulin levels drop, making it easier for your body to access stored fat for energy. This process, called lipolysis, is one reason intermittent fasting can be effective for weight loss.
Human Growth Hormone (HGH)
Fasting also leads to an increase in human growth hormone (HGH) levels. HGH helps with fat metabolism and muscle preservation, which is especially beneficial when you’re trying to lose weight while maintaining lean muscle mass. Studies suggest that fasting can increase HGH levels by up to five times, enhancing fat burning and recovery.
Autophagy
Fasting triggers autophagy, a process where your body cleans out damaged cells and regenerates new ones. This cellular repair process can improve overall health and has been linked to longevity and reduced inflammation.
Training While Fasting
Training fasted has been another tool in my weight loss arsenal. Exercising in a fasted state can amplify fat burning because your body taps into fat stores for energy rather than relying on glucose from recent meals. However, this isn’t something I jumped into immediately.
When I first started fasting, I eased into training fasted by doing light cardio in the morning. As my body adapted, I incorporated strength training and eventually more intense workouts. If you’re considering fasted training, it’s important to listen to your body. Start slow and ensure you’re hydrated.
Training fasted works for me because it fits my schedule and keeps me focused on my goals. However, it’s not for everyone, and some people may feel weak or dizzy without eating beforehand.
The Pros of Intermittent Fasting
Intermittent fasting has a lot of benefits, which is why it’s become so popular among people trying to lose weight, improve health, or simplify their eating habits.
- Simplified Calorie Control: Fasting helps reduce the number of meals and snacks you consume, making it easier to maintain a caloric deficit. For me, OMAD made it almost effortless to stay within my daily calorie goals.
- Flexibility: There’s no one-size-fits-all approach to fasting. Whether you prefer OMAD, 16:8, or even alternate-day fasting, you can adapt fasting to suit your schedule and hunger levels.
- Improved Insulin Sensitivity: By lowering insulin levels during fasting periods, intermittent fasting can improve your body’s ability to process glucose, reducing the risk of type 2 diabetes.
- Hormonal Benefits: Fasting boosts human growth hormone levels, supporting fat metabolism and muscle preservation.
- Cognitive Clarity: Many people, including myself, report feeling sharper and more focused during fasting periods. Without the energy dips caused by frequent eating, my productivity improved.
- Convenience: Fewer meals mean less time spent planning, cooking, and cleaning. This was especially helpful during busy weeks when I wanted to stay on track without overthinking my meals.
The Cons of Intermittent Fasting
While intermittent fasting has been effective for me, it’s not a perfect solution, and it doesn’t work for everyone.
- Initial Hunger: Adjusting to fasting can be challenging, especially in the beginning. I experienced intense hunger pangs during the first week of OMAD. Drinking water and herbal tea helped, but it took time to adapt.
- Social Challenges: Fasting can make social events tricky, especially if meals don’t align with your eating window. I had to plan carefully to avoid feeling left out during dinners or celebrations.
- Not Suitable for Everyone: Fasting isn’t recommended for pregnant or breastfeeding women, people with a history of eating disorders, or those with certain medical conditions. It’s important to consult a healthcare provider before starting any fasting regimen.
- Risk of Overeating: While fasting can help control calories, some people may overcompensate during their eating window, negating the benefits.
- Energy Levels: Training fasted can be difficult initially, and some people may find their energy levels too low for intense exercise.
Lessons Learned and Final Thoughts
Intermittent fasting has been a cornerstone of my weight loss journey, helping me shed 2.5 stone and regain my confidence. While it’s been effective for me, it’s important to remember that fasting isn’t a magic bullet. Success comes from consistency, a balanced diet, and finding what works best for your body. Most importantly consulting with your doctor before making any drastic changes to your diet.
If you’re considering intermittent fasting, start gradually. Experiment with different fasting windows, and listen to your body as you adjust. Whether you’re aiming for weight loss, improved health, or a simplified eating routine, intermittent fasting is a flexible and effective tool that can help you achieve your goals. For me, it’s not just a diet—it’s a sustainable lifestyle that has transformed my relationship with food and health.
