November 10, 2018

Intermittent Fasting for Weight-loss


I almost hit my target weight way back in 2016. After almost five months, I weighed at 168 pounds (76 kilos) from 190 pounds (about 90 kilos). I did this by following some weight-loss regime like reducing rice intake, having few minutes of exercise, drinking green tea and others.


I maintained hitting the scale between 168-172 pounds not until the Lenten season of 2017. I gain back my weight to 189 pounds or 86 kilos in just a few months.

Now, I wanted to get back on my lowest number or even lower and I am now nearing the same number. I still follow what I did before but added the intermittent fasting regime.

What is Intermittent Fasting?

Intermittent fasting is an energy or calorie restriction diets that cycle between fasting and non-fasting for a period of time. There are two major types of fasting: the alternate day fasting, and the time restricted fasting.

Alternate Day Fasting
This method involves a 24-hour fast followed by 24-hour non-fasting period done alternately. This can be modified to 5:2 regime which involves 5 days non-fasting and 2 days fasting periods. Either of the alternate or the 5:2 diets, both allow you to consume 500-600 calories during the fasting days.

Time-Restricted Feeding
This is the most common method of intermittent fasting. There are 3 major methods: 16:8, 12:12, and 23:1.

The 16:8 method involves fasting for 16 hours daily and only eat during the remaining 8 hours. The more liberal time-restricted method is the 12:12 where you need to fast for 12 hours and allows 12 hours eating time. The most strict is the 23:1 which allows you to eat one meal per day only.

On the above-mentioned intermittent fasting methods, I followed the 16:8. I start eating at 10 am and have my last meal at 6 pm.

During the fasting hours, I only take water, green tea of black coffee with a bit of creamer. No sugar!

Aside from weight-loss, there are also several benefits of intermittent fasting. Check below.

intermittent fasting, fasting, weight loss
Photo Source: Bulletproof

Does intermittent fasting works for me?

I started the intermittent fasting on September 01, 2018 where I mark the scale at 180 pounds. On my last check on November 07, 2018, I am on the 168.8 pounds. Now, I am planning to add toning exercise.

Do you practice Intermittent Fasting too?