Intermittent Fasting: A Key To Fitness

Ade stood in front of the mirror, reminiscing about his weight loss journey. In the past month, he had lost 10 kilos. Proud was an understatement. At 110kg, he had felt sluggish, out of shape, and frustrated with his repeated failures. Despite trying various diets and workout routines, nothing seemed to work.

Then, a friend introduced him to Intermittent Fasting (IF), and everything changed. Let’s take a look at Ade’s IF journey and see how it can help with fitness.

Ade’s Game Plan

Just like Ade, we’ll look at IF as a way to keep fit, lose weight simply by changing when you eat. By restricting your eating window, your body enters a fasting state for a certain period. This triggers a range of physiological changes that promote weight loss, improve insulin sensitivity, and enhance overall health.

There are different IF patterns: 
- Time-Restricted Eating (e.g. 14:10, 16:8, 18:6)
- Alternate-Day Fasting (ADF)
- 5:2 Diet
- Eat-Stop-Eat (ESE)
- One Meal a Day (OMAD)

Ade started with the 16:8 method —fasting for 16 hours and eating within an 8-hour window. This means that on a typical day, he had his first meal at 12 PM, then his last meal by 8 PM. This method  allowed his body to burn stored fat for energy instead of relying on glucose from food.

The first few days were tough. By mid-morning, he felt hungry and weak, but he followed his friend’s advice to stay hydrated! Instead of constantly thinking about food, he drank lots of water, tea, and coffee. Within days, his body adapted. He felt more energetic, and his mood improved.

What exactly did Ade eat/do during the 8-hour eating window?

In the past, Ade would eat whatever was available—fast food, sodas, and sugary snacks. But he quickly realized that IF wasn’t a free pass to binge on junk food. He focused on eating more proteins, healthy fats, and fiber-rich foods. By swapping processed foods for nutrient-dense meals, he stayed full longer and his cravings reduced.

Ade wanted to lose weight but hated the gym. Instead, he started with daily walks and light strength training at home. As he got stronger, he realized that working out in a fasted state made him feel lighter and more focused.

Four weeks later, Ade realized he had lost 10kg! His clothes fit better, his energy levels soared, and for the first time in years, he felt in control of his body.

From Ade’s story, here are a few tips to get you started on your IF journey:

1. Start small: Jumping into extreme fasting can be overwhelming. Start with the 16:8 pattern, and gradually increase the duration as your body adapts.

2. Stay hydrated: Drinking lots of water helps manage hunger and support overall health.

3. Eat healthy:  Avoid junk food. Focus on whole, balanced meals. Also practice portion control.

4.  Listen to your body: If you feel weak or dizzy, adjust your fasting schedule.

5. Stay consistent: The first few days would be tough, but by sticking to your fasting schedule consistently, you would experience the full benefits of IF.

6. Monitor your progress: Track weight, measurements, and overall health.

7. Include physical activity in your daily routine: Even simple walks can help speed up your weight loss.

8. Seek support: Join a community or seek professional guidance for motivation.

Benefits of IF
Beyond weight loss and dietary benefits, IF offers major health benefits:
- Improves insulin sensitivity, lowering the risk of type 2 diabetes.
- Lower blood pressure and cholesterol, reducing the risk of heart disease.
- Boosts brain function, due to increased production of a protein called  brain-derived neurotrophic factor (BDNF), improving mood and focus
- Stimulates autophagy, a process that removes damaged cells and toxins.
- Enhances discipline and willpower, making it easier to resist unhealthy habits.
- Help remove waste and toxins from cells, reducing the risk of chronic diseases like cancer.
- Improve skin health by reducing inflammation and promoting cellular turnover.

Looking at Ade’s story, it’s clear that IF isn’t just about weight loss—it’s a lifestyle change. If you’re struggling with weight loss, IF might be the breakthrough you need. With patience, consistency, and discipline, you too can achieve remarkable results just like Ade.

I hope you enjoyed reading this as much as I enjoyed writing it, till I come your way again, stay healthy.