How I'm Using Intermittent Fasting to Re-Start Plateaued Weight Loss

Two weeks ago when my weight loss had plateaued, I weighed in at 70.1kg. 

Frustration had started to kick in, and I know from past experience that this is a danger zone for me. I knew I had to change something... and fast!

I'd read a little about intermittent fasting some time ago, but always dismissed it because I thought it sounded way too hard. I didn't believe I could do it. You know, being a foodie and all. 

Well, it turns out I was wrong. 

Off I went to learn a bit more and give it a go.

After doing my research, I learned that fasting for 12-16 hours from around 7pm in the evening is a good thing. You consume your food for the day in a specific window, choosing not to eat for the larger proportion of the day. So, if I'm fasting for 16 hours, I'm eating only during an 8 hour period of the day. 

Benefits of Intermittent Fasting
There are numerous benefits one gets from intermittent fasting; I have so far specifically noticed these:

• Improved mental clarity and concentration.
• Weight and body fat loss.
• Increased energy.
• Improved fat burning.

Improved mental clarity and concentration
During the past two weeks I have definitely felt more alert during my waking hours. I have noticed I'm not so tired in the late afternoon and evenings in particular, a time when I would usually start to fade. 

Weight and Body Fat Loss
Before I started intermittent fasting my weight loss had stalled. I was only losing 100-200 grams a week and it was really starting to frustrate me because, I was doing everything right. Nothing I was doing was any different to the first 4 weeks, I just wasn't losing as much. 

Increased Energy
This is definitely been noticeable. I felt like doing much more; I have been out in the garden and without a doubt I have been much more active generally.

Improved Fat Burning
Yes, I can tick this one off too. In the last two weeks I have started losing reasonable amounts again. 

The first week of intermittent fasting I lost 600 grams, and this past week I have lost 900 grams.

Here's what I have been doing now:

• Breakfast - Coffee with runny cream (between 7am and 8am)
• Snack - Coffee without cream (around 10am)
• Lunch - Salad with chicken (or other protein), avocado and mayo (between 11am and 12pm)
• Snack - Small handful of cashew nuts or an apple (between 2pm and 3pm)
• Dinner - Protein and salad with avocado and mayo (around 6pm)
• Snack - Frozen berries with yoghurt or cup of sweetened hot cocoa without cream or milk ( at 7pm)

Right now, I'm following the regime above. However during my first week of intermittent fasting, my morning snack was coffee with cream also. This was a gentle way of getting me used to not eating food in the morning.

The biggest surprise for me with this was how easy it has been. From the very first day of intermittent fasting I found it easy to do. I didn't get hungry, and if I did, I had a glass of water, then waited to see if the hunger came back. If I really was hungry, then yes I had something, but only if I was hungry. 

From here on I will continue with this plan until my weight loss plateaus again, then I will change it up to my two morning coffees being without cream or just using half the cream. Once I have reached my goal and I am ready to maintain, I will look at going back to having breakfast (or at least I think I will... maybe I won't).

If you've tried intermittent fasting, I'd love to hear your experience. Drop me a note in the comments. 

I'll be back soon,