Discovering the power of intermittent fasting transformed my life completely. Four years ago, I weighed significantly more and struggled with persistent digestive problems that seemed impossible to solve. Today, I’m 15kg lighter, more energetic, and free from the digestive discomfort that once plagued me. Let me share the journey that led to this remarkable transformation and what my daily eating routine looks like now.
My intermittent fasting journey: from skepticism to success
When a colleague first mentioned intermittent fasting, I approached it with considerable doubt. Could simply changing when I eat rather than what I eat really make such a difference? After researching the benefits, I decided to try the 16/8 method—fasting for 16 hours and eating during an 8-hour window.
I chose to fast from 4 PM until 9 AM the following day. The initial adjustment wasn’t easy. My body, accustomed to constant grazing, protested at first. But within weeks, something remarkable happened. The bloating and stomach cramps that had troubled me for years began to subside.
Beyond digestive improvements, my sleep quality improved dramatically. I found myself waking naturally before my alarm, feeling refreshed and alert. My energy levels stabilized throughout the day, eliminating the afternoon crashes I’d previously experienced.
The weight loss came gradually but consistently. At 1.65 meters tall, I now maintain a healthy weight of around 50kg, down from 65kg when I started. More importantly, I’ve maintained this weight for over three years now without feeling deprived.
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What my daily meals look like on intermittent fasting
Many people assume intermittent fasting means severe restriction, but it’s really about creating a sustainable eating pattern that works with your body’s natural rhythms. Here’s what a typical day looks like for me:
Morning routine (9:00 AM)
I break my fast gently with either warm lemon water or herbal tea. This helps wake up my digestive system after the overnight rest. About 30 minutes later, I enjoy a protein-rich breakfast of skyr yogurt topped with fresh berries or kiwi. Occasionally, I’ll include a small piece of dark chocolate to satisfy my sweet tooth without spiking my blood sugar.
Midday nutrition (12:30 PM)
Lunch is my most substantial meal of the day. I typically prepare a nutrient-dense quinoa salad with colorful vegetables, feta cheese, and a poached egg for additional protein. This combination provides sustained energy without causing the afternoon slump I used to experience with heavier lunches.
Here’s my go-to quinoa salad recipe that supports digestive health:
| Ingredients (2 servings) | Preparation (20 minutes) |
|---|---|
| – 400g quinoa – 1 zucchini – 1 bell pepper – 2 eggs – 100g feta cheese – Fresh herbs (basil, parsley) | 1. Cook quinoa according to package instructions 2. Sauté chopped vegetables with olive oil and herbs 3. Combine vegetables with quinoa 4. Crumble feta cheese over the mixture 5. Top with poached eggs |
Afternoon snack (3:00 PM)
If hunger strikes before my fasting window begins, I’ll have a light snack of whole grain bread with a small portion of cheese. This provides just enough sustenance to carry me through until the next morning without feeling deprived.
Before my fasting window begins at 4 PM, I often enjoy a cup of soothing fennel tea to support digestion and signal to my body that the eating period is coming to a close.
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Benefits beyond weight loss
While shedding 15kg was certainly a welcome change, the improvements to my overall health have been even more significant. Here are the key benefits I’ve experienced:
- Improved digestive function with minimal bloating and discomfort
- Better sleep quality and natural wake cycles
- Stable energy throughout the day without crashes
- Reduced inflammation and clearer skin
- Enhanced mental clarity and focus during fasting periods
For anyone considering intermittent fasting, remember that consistency matters more than perfection. The key is finding a fasting schedule that works with your lifestyle and focusing on nutrient-dense foods during your eating window.
My transformation didn’t happen overnight, but by making intermittent fasting a sustainable part of my lifestyle rather than a temporary diet, I’ve found a method that works long-term. The 15kg weight loss is just one visible marker of the profound changes that have occurred within my body at a cellular level.
