November 15, 2022, is a big anniversary for me. I have been following an intermittent fasting lifestyle for 24 months and can’t wait to tell you all the good news. Today, I’m happy to say that I’ve lost weight and kept it off for over 24 months with no indication that I will ever quit, and my health has never been better.
From November 15, 2020, to November 15, 2022, I have had NO food cravings. Food cravings have always been a problem in my past diets. Not this time!!! I continue to eat the foods I love but now pay more attention to the foods I eat. Changing from a processed to a whole fresh food diet has been a slow but interesting process. Today, I eat more whole foods, not because I have to, but because I want to. That said, I am no angel; I still eat processed foods from time to time but try to keep them to a minimum.
Sustainable weight loss. Fasting + diet is the most sustainable diet I have ever tried, and I can see no reason not to keep this lifestyle for many years to come. My new lifestyle has resulted in many significant changes in my life.
Major Achievements
So, in the last 24 months, I have been fasting 18-20 hours per day for 5-6 days a week, combining keto, paleo, or low-carb diets on fasting days. As a result:
- I have lost 30+ pounds
- I am no longer prediabetic – A1C was 6.0%; now, it is 5.5% in the normal range, all without drugs.
• I have significantly reduced my LDLs, Triglycerides with a positive increase in HDLs
• Reduced acid reflux by 95%
• Had far fewer lower GI problems
• Reduced blood pressure meds by 75%
• Ended Celebrex for arthritis pain in knees and hips
• I have increased cognition, and less brain fog
• My neuromuscular reflexes are significantly improved
• I have seen a significant increase in my typing speed
• I am more bruise resistant than in the past, and bruises heal much faster
• My skin is more resilient, less dry, and less chapped than in the past
• My IGF-1 level would typically be for someone 40 to 54 years old
Fasting Magic Moments – WOW Moments
Exciting moments as I experienced life-changing experiences while dieting and fasting.
• The first time a favorite belt was one notch smaller – yay
• The first time a favorite belt was three notches smaller – bigger YAY
• Reaching a new weight goal
• Fitting into favorite clothes that were previously too small (challenge jeans or shirt)
• Relearning how to love food like an 8-year-old – no more fear of food
• Positive comments from a friend or acquaintance
I have not felt this good in years. Fasting + Diet is a miracle!
I also had a hard time believing it was this simple. After my 24-month journey and the loss of
30+ pounds, I can confidently say, “It is!”
Here is my plan in a nutshell.
I broke the process into 3 phases.
Phase 1. Transition into a fasting lifestyle.
Time – First 6 weeks, November 15, 2020, to December 31, 2020.
For some, the process may take longer, and for younger individuals, it may be much faster.
During Phase 1., work on retraining your body to fast for up to 18 hours every other day. Don’t worry about weight loss or gain. Don’t worry about the food you eat – eat the foods you love. I gained several pounds during this time; many people have reported the same. The weight loss will come in Phase 2.
On fasting days, restrict your carbs if possible but don’t push too hard (unless it feels right. If it does – go for it!!!)
Phase 2. Weight loss, January 1, 2021, to the current time.
Time – Two, three, or four years, whatever it takes.
What diet has worked for you in the past? Combine that diet with your every-other-day schedule. Try to eat more fresh and less highly processed foods on your days off. In the past, I did well on keto, low-carb, and paleo. In Phase 2., to keep things interesting, I switch from one to the other. Once I change, I stay on that diet for a week or two.
Generally, I try to reduce carbs and add healthy fats and proteins. Remember: Whole dairy and red meat are just fine.
I try to do 4, 5, or 6 days of 18 hours fasts in a row each week. On days off, I fast for 14 to 16 hours but enjoy some foods I have missed during the week. Dairy Queen, here I come!
Phase 3. Maintenance.
Time – indefinitely.
You will maintain some fasting days and enjoy your success when you reach your ultimate weight goal.
You can always go back to Phase 2 if you need to, and you probably will. Don’t worry; it will be right there waiting for you.
All diets are hard, but of all the diets I have tried, this one is the easiest.
It turns out you can eat your cake and enjoy it too!
