Introduction: A Best Kept Secret to Losing Weight

Picture of A Best Kept Secret to Losing Weight


I was struggling to lose weight for more than 10 years.

I do bodybuilding, and a bit of cardio, but I don't like cardio, and I hate running too because of a back injury.

In 2012, I asked some of my bodybuilder friends, but unfortunately, their advice didn't work out for me.

I then started looking online for the best ways to do it.

I tried every school out there that focuses on limiting calorie intake, others that focus on sports to burn calories, I installed some food tracking apps on my phone, did high intensity workouts, I even purchased some products that claim will help me lose weight, but nothing worked.

At the end, I was having a hard time keeping my weight from increasing..

But I did not give up. No, that is unacceptable..

My motto is : If someone else did it, YOU CAN TOO.

I kept looking online for month, then I stumbled upon a method that was in front of my eyes the whole time, but is being suppressed by the supplements and sport equipment companies for decades..

why kept so secret?

Because this method is simply not marketable at all..It doesn't require you to purchase any medications or supplements, training programs, special foods , sport equipment or personal training services at all..

Thus, these companies created all kinds of propaganda to suppress it, so that they don't lose a great deal of their market.

What is this secret method that has been used for thousands of years ?

Simple.. It is called Intermittent fasting..

Step 1: What Is Intermittent Fasting

Picture of What Is Intermittent Fasting

Intermittent fasting is:

“The act of willingly abstaining from some or all food and in some cases drink for a period of time.”

By abstaining from eating, the human body will use its fat reserves to burn energy, resulting in Fat loss.

I will not go too much in detail concerning this topic, I will however give you the practical side, so you can start applying it immediately.

Who can use this method?

everyone, except children under 15 years of age.

For People with Diabetes, although I know many people who have diabetes have been on Intermittent fasting and had very good results, including getting better with the diabetes, I suggest you consult with your doctors, maybe it's just not suitable for your condition.

Is it safe?

yes. definitely.

This instructable contains more than enough info for you to start but If you want all the details about it, simply google it.

There is also a very good book about the subject called Eat Stop Eat by Brad Pilon.

It is supposed to be a paid book, but someone managed to upload a pdf version of it online..

Step 2: Types of Intermittent Fasting

Picture of Types of Intermittent Fasting

There are around 5-6 different ways you can fast.

Here I will mention the most common and beneficial:

* Lean gains (16/8 hours fast/feed). -- Most fasters favorite method.

* The Fast-5 Diet. (19/5 hours fast/feed).

* The Warrior Diet (20/4 hours fast/feed).

* Eat Stop Eat (24 hours fasting, 1-2x/week). -- I recommend this method to maintain your weight after You've reached your goal, or if you decide to gain more muscle

Step 3: Lean Gains (16/8 Hrs Fast/feed)

Picture of Lean Gains (16/8 Hrs Fast/feed)

With this method, You will be fasting for 16 hours, and feeding for 8.

The best timing for it in my opinion, is to stop consuming food and calorific drinks at 08:00 PM, and to start the next day at 12:00 (at noon).

You can do 18.00 to 10.00 if you like.

you can choose any timing as long as the eating window is still 08 hours.

Step 4: The Adaptation Period

Picture of The Adaptation Period

You probably have been having breakfast all your life.

For your body to learn to skip it, it will need to adapt.

how do you do that? Very simple.

Start by stopping to eat at 08:00 PM ( if this this the window you chose), the next day, in the morning, you will eventually start to feel hungry.

Stay fasted, until you can't anymore, then have your breakfast.

have your dinner at 08:00 PM.


With days to come, your body will start adapting to this new lifestyle , and after a while, you will be able to fast until noon.

Side note

As long as you have an ounce of fat on your body, you don't need to have breakfast...ever.. telling people that breakfast is mandatory for their health is a lie that came from the same propaganda that suppressed this method.

Step 5: The Nutrition

Picture of The Nutrition

How to Eat and drink

While fasting

While fasting, you can consume all kinds of non-calorific drinks, like water, coffee, tea, cola zero if you like and others.

You may use sweeteners instead of sugar, I recommend Stevia instead of Aspartame.

While fasting, you may consume 50kcal Max, (a small sugar spoon if you hate sweeteners..).

If you consume more, you will get out of the fasting mode.

Why is it important to stay fasted?

When you are fasting, your body consumes your fat reserves more efficiently than when you aren't.

While Feeding

You may consume anything you like. What is so nice about this method, is that it is not a diet, you are free to consume anything you like :). Isn't that awesome?

Do not Starve yourself please.

I know many people who were so astonished by this method's results, that they got greedy and tried to accelerate it by eating less and less..

That is not good at all.. because when the body starves, it starts to break down our HARD EARNED MUSCLES for energy and you will eventually hit a plateau..

You should aim to lose between 2-3 kg (4.5 to 6.5 pounds) per month. More means your muscles are disappearing along with your fat.

What to eat

Here, I would like to take the opportunity to tell you, that if you improve your food selection, your results will be much faster and your health and energy levels much better!

What not to eat

Improve your food selection, by eliminating all sugars and products containing refined sugar and by reducing salt.


is a highly addictive product, sadly as addictive as nicotine and it is high in unnecessary calories that will slow down your progress.


Reduce Salt in your food.the maximum recommended salt intake is 5 grams (1 teaspoon) per day.. when you consume more, it poisons your body, and the body starts to retain water to reduce the salt density in it in order to prevent itself from being poisonned.

Allergies and sensitivities

Many people including myself, are allergic to diary, and/or Gluten ( a protein found in grains such a wheat ).

If you get bloated after you consume bread, then you are sensitive to gluten. you will feel much better if you replace it with corn bread for example.

If you get gas after you consume diary, well you are sensitive to that too..Milk can be replaced with almond milk for example.

What to eat

Try to eat whole foods, meaning buy whole ingredients that aren't tampered with nor manufactured from the super market such as a steak, a potato , a fruit , a vegetable etc..

For more info on this topic, please google Paleo diet food list.

Step 6: The Results

Picture of The Results

Many intermittent fasters started to see results within 2 weeks..


This lifestyle is very forgiving, do not worry too much about your food selection , but do not exaggerate it either.

With 2-3 kg (4.5-6.5 pounds) of loss per month, you will lose between 12-18 kilos (26-40 pounds) in a period of 6 month!

That's an excellent result.

I highly recommend you to do some sport that will involve all your muscles in a one week period like going to the gym for example and taking it easy there, as this will pass the message to your body that your muscles are very dear to you, and that at no circumstances it should use them for energy.

One important note here

The result you are actually searching for is not to lose weight..

It is to lose weight and maintain the new weight as is for years to come..This is what most diets fail to achieve, as people go off their diet after they have reached their goal, only to see their weight go back up after a few month, to where it first was..

By losing 2-3 kg (4.5-6.5 pounds) per month, you are also adapting your Thyroid gland to your new weight, thus preventing it from taking it back up.

This gland controls the body weight, when you lose weight really fast, it "thinks" that your body is in an environment where there is a lack of food, as a defense mechanism, it slows down your metabolism speed to bring your weight back up, and insure your survival by stocking more fat..

Step 7: Troubleshooting

Picture of Troubleshooting

You're fasting, and you love it, but tonight your friends invited you to a night out in a bar and a restaurant.

You know you 're gonna have to eat and drink there, but you're not that happy about it because you'll be overeating, and that will slow down your weight loss results.. what do you do? here's the answer.

when you are "forced" to eat for social reasons, you can get " picky" in what you are eating there.

Apply a strict but smooth food selection protocol by selecting dishes and snacks with high protein and low carbs in them, and by "not finishing your dish" and avoiding small bites and snacks if you can.

Load up on water.

Substitute alcoholic drinks with ones that have no "fillers", by that I mean selecting strong alcohols (40%), like drinking a neat whisky instead of a beer, this way you wont need to drink all the calories in the beer that gets you fat instead of drunk, after all, we drink alcohol for the alcohol effect, not the other stuff that comes in it.

After the night out, i usually pull a 24 hour fast to regulate my calorie intake of the night before, that does the job.

Here's a breakdown of the calorie intake for this case :

night before : 3500 calories IN from alcohol and snacks.

The day after : a 24 hour fast , then a 600 calorie high protein meal.

Result : 3500+600 = 4100 calories in 2 days, /2 = 2100 calories a day.

That's a bit under an average man's daily maintenance calorie intake.

So in a way, you still can party and lose weight.


With alcohol intake, even though the numbers I mentioned are correct in theory, In reality, your body will retain water for a couple of days after the fact, to treat all the alcohol you took in, so on the weight scale, you might go up around 3-4 pounds, but those will go away after 4-5 days, as the body will dump them after the alcohol is fully digested.

Step 8: Final Words

I haven't invented anything i wrote in this instructable,it is all true and verified through scientific research. I haven't cited any references from the web though, because it is simply too time consuming for me to dig those studies up.. time that I don't have.

I am highly educated in nutrition, If you have any questions, please post them in the comment section, and I will get back to you as soon as possible.

please do try to find your answers on google first ;).

Thank you for reading this, and I sincerely hope you succeed in your weight loss journey.

-> You don't think intermittent fasting is something for you?

Good news, I 've written another instructable on how to shed body fat, without skipping breakfast.

Check it out :




Sdvg765 (author)2017-11-14

I have a strong feeling that these things work.

Nadinenuzzi made it! (author)2017-02-14

Hello, my name is Nadine. March 3rd will be a year I been on this fasting diet. I chose the Warrior Diet. I lost 92lbs since then. I was 257lbs now I'm 165lbs and still going strong. I also walk everyday on the treadmill everyday at least 3miles. I had bloodwork done by my Dr. and he claimed I had the best blood work results he's ever seen. I'm so happy I found this diet. It really changed my life for the better. It does get hard @ times and I do cheat but I don't make it a habit only once in awhile. Goodluck everyone! Please if interested just give it a try!

I fast from 8pm to 4pm everyday

SpMathieu (author)Nadinenuzzi 2017-07-13

good job

Thank you for sharing your experience with us. I will do the same. I hope its will work as same on me

Chimonger (author)2017-05-18

If one considers what hunter-gatherers probably had to do, they likely did something like intermittent fasting, because instead of eating grains, or getting up and eating breakfast and maybe lunch, they had to hunt/gather for proteins and produce. Physical work + fasting = far less obesity. They didn't eat much simple sugars; their carbs came with lots of fiber already in them. Makes sense.

But sometimes, if there is metabolic imbalance, one might need to try both restricting calories, using a Paleo or ketogenic diet, And/Or, the other end of the spectrum, certain types of Raw Vegan diets, to get the metabolic imbalance re-booted, and calories starting to burn properly, instead of being stored.

popeye48 (author)2016-12-01

all my skinny mexican friends from Mexico do this. They eat nothing before 10 am and after 530 am and they are all healthy.

maxman (author)popeye482017-04-20

You mean 5:30 pm, don't you?

kiel814 (author)2016-12-25

I read this instructable out of curiosity. I have never been overweight. People usually ask me what my secret is, because they see me eat like a pig at meals. I usually tell them "I don't know, I was lucky to be born with a good metabolism", another possible cause is that I do not enjoy sweets as most people; I never buy candy for myself, and I rarely eat more than a single (and small) piece when offered cake, pie, or similar...

However, by reading this, I realized I've been doing Intermitent Fasting my whole life (sort of). Not in a strict way, of course. But I have dinner at around 9/10pm every day. The next day, my only breakfast is a cup of yoghurt (if at all) which I just checked and it is supposed to have 120kcal, then I do not eat anything until lunch at around 1pm.

This would mean that I'm following a 15/9 plan or something like that...

Would the cup of yoghurt break the fasting period?

IvanL113 (author)kiel8142017-02-23


I wondered if I'd come across a post on here saying that someone just naturally didn't put on weight because, unknowingly, they'd been intermittently fasting their whole life, because this instructable basically details what I've done pretty much my entire adult life, too. I've always assumed that I have a very high metabolism, and would joke that "I'm not very good at eating". But this instructable has shed new light on everything.

Unlike yeself, I *do* like sweets/candy - and sugar in general. I also eat "processed" food, such as pies and and chips quite regularly. And I've not been to the gym in well over a year. However, despite this, my weight has always remained within the same boundary.

Also, I rarely drink alcohol, unless I'm out. I detest beer and have never understood why ANYONE would drink it, so this will be a huge contributing factor to my, clearly, distinctly "fxied" weight.

I just assumed I had a very high metabolism.


kiel814 (author)IvanL1132017-02-24

Thanks for sharing, Ivan. It's good to read someone with a similar experience. I have to admit that over the last 3-4 years, approximately after passing age 30, my belly grew significantly, and I am a little concerned about the shape of my body. So I started the gym last year (I'm not the most regular gym-goer, though) and I'm trying to stop eating like a pig and have a healthy meal every now and then. I'm still far from being fat but I would like to go back to the shape I had a decade ago.

How old are you?


IvanL113 (author)kiel8142017-03-16

Hi Ezequiel. I'm 43. I've now given up on the idea of ever returning to the gym; the idea just no longer appeals!

I've no 6-pack, but my shape is still pretty damn good, despite everything. I look a lot better than many of the guys I hang around with who are generally older than me. :oD

I guess I'm at an age where I'm just not bothered about having a bodybuilder's physique; far more important things that I want to get on track with in my life!


robertbu (author)2017-03-02

Thank you for this Instructable. I ran across it just after Christmas and started 16/8 fasting the first of the year. I'm down 7+ pounds so far. Also I ran across an article on BBC news: 'Fasting diet 'regenerates diabetic pancreas'. It was mice tests using 5 days of restricted diets followed by 25 days of normal feedings. So there is a lot of research yet to be done on intermittent fasting.

Dorion (author)2017-02-27

"Fasted" from 8pm->12noon every day for two months (this Jan/Feb). My weight is exactly where it was when I started.

LoganK28 (author)2017-02-25

Sorry to split hairs, but my OCD has gotten the better of me. I have to point out that you are still eating breakfast (regardless of food type or time). Breakfast originally meant to break your fast. Breakfast especially applies to this concept, since this is how we humans used eat.

(another word killed by marketing)

I would also like to point out the general cause of hypoglycemia (for non-diabetics) during fasting is the fact that companies put sugar in everything, so the bodies metabolism is set to get as much sugar out of the blood as possible since it has a steady, and abundant supply. Meaning some is stored in the muscle a little is removed by the kidneys and the rest is stored as fat. Once your body gets used to fasting your metabolism will change gears.

dbecker23 (author)2016-04-14

I was doing this successfully (16/8), for a couple of months, until I saw to my doctor and mentioned that I was intermittent fasting. She gave me a steely look and said, "no skipping meals." She drew me a diagram of blood-sugar fluctuations caused by not eating breakfast. She also suggested a Paleo diet for me to ward off inflammation. Which has me wondering... wasn't intermittent fasting a way of life for our Paleo ancestors? I am overwhelmed by conflicting advice.

ItsGraGra (author)dbecker232016-12-25

Call me a cynic if you must, but there are more than a few doctors that are not interested in you being healthy, it costs them money.
Most cereal producers have always lied to you, like eating special K for a healthy breakfast. Yeah sure, consuming carbohydrates with sugar on top is good for you, I don't think so.
The diet industry are the biggest liers, there's no profits for them if you actually loose weight is there?
Check out the 2-5 diet, 2 days fasting 5 days eating.

KarlyS2 (author)ItsGraGra2017-01-06

No, I don't believe All doctors are "they're sicker, I am richer" mentality. (I love our doctor!) But they are ALL malpractice sue scared!! Even ours has to give textbook/generic warnings to everyone. Most of (us) patients are nit-wits in the first place. How does he or any doctor KNOW if we've taken our antibiotic until it's gone. I know all about MRSA and yet I've been guilty of forgetting those last few doses (opps!). The internet makes things (like altering our diet, bodies etc) way too easy. Reading a couple of tips, a few paragraphs or scanning Wikipedia makes us feel like "instant professionals". We want fast and now which leaves us skipping lots of important things.

Otherwise, we'd be preparing and eating non-processed food and working out.

Only speaking for myself. "I appreciate this instructable. But it appears I need the instructables on Self Control and Self Discipline"!

Happy New Year everyone!

LativaH (author)KarlyS22017-02-15

You are soooo right. I have tried every fad diet wikipedia has advertised and have not lost weight. Everyone (including myself) wants a quick fix but the truth is weight loss is really about discipline. Wiki doesn't teach that.

PS I love carbs and sugar. I am fat because I love carbs and sugar.

ZakiyaSamad (author)ItsGraGra2016-12-28

Hi ...I would like to add that in the here in the East world, fasting is associated with religion. Almost all religion recommend fasting of various nature. Hindus fast on different occasions by taking only water and fruits during a specified period and for the Muslims, a month of fasting during Ramadan, every year, when they eat only after the sun set. In addition, throughout the year it is recommended to fast for two days a week (Monday and Thursday)....Definitely, sound life style with balance :) I love Islam !

bkovco (author)dbecker232017-01-02

Your doctor surely means well, but making a blanket statement about blood-sugar fluctuations and meal timing is meaningless unless you personally are measuring your blood-sugar levels. If you fast, your blood sugar levels will naturally drop but this is not a problem unless you are diabetic or insulin sensitive. Also, the vast majority of westerners eat breakfast foods that are very high in refined sugar and low quality carbohydrates which itself creates an unhealthy spike in blood sugar levels.

The drop in blood sugar is where your body moves from burning carbohydrates/sugar for fuel and switches to burning fat reserves and for most people it takes >10hours to reach this state which is the principle behind fasting for 16 hours then eating in an 8 hour window. The short-term benefits (weight loss, better sleep) and long-term benefits (less disease, longer life, healthier end of life) of Intermittent Fasting (IF) have been well studied, google 'Intermittent Fasting' and you will find lots of information.

The anti-inflamatory effects of the Paleo diet are well documented.

For our Paleo ancestors, intermittent fasting was simply how they lived as they only ate when they were able to hunt or when whatever plants they could gather were in season. On the timeline of modern human evolution, we have been farmers for a very small fraction of evolutionary path, so our bodies genetically still respond well to fasting.

There is lots of very good information out there so happy, err, hunting :-)

sodaking1 (author)dbecker232016-12-25

Actually no, our ancestors were more farmers and gatherers while some hunted, if times got tough than they may have starved a little, the key with their diet was they worked through intensive labor.

The best advice my doctor has ever given me was to eat when you are hungry, but with everything moderation, (meaning if you sit at a desk all day then maybe you don't need a 2400 cal diet) and also add in some light exercise to work your body so it won't become an issue when you get older.

dina4680 (author)2017-01-12

Very nice. I have been doing this almost my entire adult life, and always stayed slender. However, I now need to loose 10 lbs. Do I need to fast longer Now? I always did the 16/8 thing.

suncoaster2 (author)2016-12-25

I have mixed feelings here because I agree with that losing weight is, indeed, a simple matter of caloric intake: eat less and lose the excess weight. For me, at 75 years old, it was 105 excess pounds lost over 10 or so months on an 1800 calorie per day diet. I kept track of it using the excellent website maintained by You can eat anything but calories are controlled religiously to your recommended intake and it worked for me, along with a daily walk of roughly 3 miles per day and an hour of chair Yoga 4 times a week, for exercise.

But prior to this I was overweight, out of shape and diabetic with dangerously high blood pressure. I'd lost more than a hundred pounds two or three times over the years on crash diets that worked according to the eat-less-and-lose-weight rule but gained it back, consistently, over a relatively short time.

A year ago, down once again to a healthy 175 pounds I heard about Intermittent Fasting. I've been following the 16-8 rule ever since and my weight remains rock-steady at 175 lb. Additionally, my digestive system is loving the system, my diabetes is totally under control with no medication, and, with lower salt intake, my lifelong high blood pressure is steady at 120/60.

Intermittent fasting may not be the total weight-loss secret, but it certainly works to improve your overall health after doing things the hard way all your life.

KarlyS2 (author)suncoaster22017-01-06

Congrats suncoaster2. WARNING though. I lost 35 lbs in a few months by counting/logging my calories AND working out everyday (sometimes only walking the block ). My doctor was almost as thrilled as I was until he read my journal. I had TONS of those 100 cal snacks. I would split them throughout the day and I'd be fine. He ordered blood work and ordered me to go on the "20% diet". (There's no book that I know of). It's just only 20% of your calories could be from fat. (All of those 100 cal snacks are about 80%!) He was right! My bad cholesterol was 187! I'd never been over 100 before and that was AFTER I'd lost 35 lbs and was working out. Sure a calorie (is a) calorie (is a).... and a sure way to lose weight. But my LDL was cRaZy! Good luck to you all.

And wtg on your improvement suncoaster2!

DeeVining (author)suncoaster22016-12-25

Thanks for writing suncoaster2. I'm also 75 and have struggled for years to lose weight. Your input helped me come to the conclusion that 2017 is going to be good for me, with weight loss, following IF methods. For 9 years I've been doing tai chi 3 times a week but even though I can do 75+ squats straight off without a problem, along with other exercises, I haven't lost weight.

GerardS24 (author)2017-01-04

Is honey in my tea OK?

Shiseiji (author)2017-01-04

One other method to add to your list is the 5/2 partial fast. the two off days are not a total fast. I think of them as "Low intake." They are low enough in calories to trigger the "Use what I have." and not "Save energy for later." body mode. I suspect that this would help most diabetics manage their glucose on the two low calorie intake days. I did well, dropped a fair amount of weight, and am back on it tomorrow. I find Tue. and Thur. work well for me. You can use a site like to figure out meals. A lot of water and "Come on, it's only one day." is all I need for support. After all, it ends when I go to bed. Between oatmeal, yogurt, bran muffins, an apple, a hard boiled egg, and a salad, it is possible to hold off the worst hunger pangs. And it's only for a day . .

cikane (author)2016-12-28

Yeah, those tips can totally help. However, I had some problems losing weight because I didn't have a proper system until one day. Now I finally lost 37 pounds and wrote about my experience here: It may motivate you to start doing something too!

nutley (author)2016-12-25

YES propaganda does have everything to do with food. This is why they push cereal for breakfast on children. It gives them a carb crash which makes it harder for them to learn. The gov't actually prefers that most people be stupid for the military.

noahspurrier (author)nutley2016-12-27

About 1/2% of the US population is currently in the military service. Less than 8% of the US population has ever served in the military at any time in their life.

mist42nz (author)2016-01-31

A large amount of fat/bellyfat can be reduced just by cutting gluten. as that also cuts a lot of carbs too. However, our society has promoted gluten products and removing them results in your instestings healing back up, which removes that full (bloated) feeling of glue slowly sticking to your insides. Amazing the difference it makes, if you can afford it.

mrsnone (author)mist42nz2016-03-13

my daughter has celiac disease along with type 1 diabetes (dx at age 6) she is now 15. We mostly eat gluten free - but most gluten free foods are higher in carbs which in turn raise blood sugar.. grr.. This fasting sounds like something that may help out.. she is not overweight but the rest of the family is.. if we can try this intermittent fasting, it may help her control her blood sugar too. (her A1C has been over 14 for the past year or so).

Makin Do (author)mrsnone2016-12-26

Yes, gluten free foods tend to have more carbs, but I've found it's more about balance. I have a serious allergy to gluten and also microcolitis which means doing much of anything is difficult between trips to the "little room". My husband is a Type 1 diabetic also, but he's very active most days as we live on a farm.

It's about a lot of measuring and reducing one's food expectation too. My husband loves spaghetti, but if I were to give him the same amount of g-f pasta as he would have of whole wheat, not only would his blood sugars sky rocket, he'd probably be fat!

Instead we try to fill ourselves with low carb foods and protein, most of your plate should be at least two kinds of veggies plus your palm sized or smaller piece of protein. Then dessert can be a small g-f one or for him a slightly larger non-g-f product, but always in moderation!

Another tip: Reduce your plate size. Check the i-net, there are examples of how much servings have grown in the past 50 years alone. I use a set of antique dishes with a pretty wide rim pattern. If you use a smaller plate and keep the food in the center in the amounts listed above, things should go a bit smoother.

As an example, the two of us share a medium sized t-bone for protein and we'll pretty much clean up a smaller bag of frozen mixed veggies, plus some salad, along with about 1 cup of rice and a slice of cake for dessert.

Long post, but hope it helps:)

arthurpl (author)mist42nz2016-12-25

No, you're somewhat (lightly-said) wrong. It's YOUR society that inject you that gluten is soooo bad. Just float on your mainstream-media boat... And DO NOT mess others people's mind...

eltel (author)2016-12-25

Great article - thanks.

skarkala9 (author)2016-12-25

I fast every 11th lunar day of each of the two lunar phases which occur in a calendar month - the period of the brightening moon also known as waxing phase and the period of the fading moon also known as waning phase.I fast for 24 hours and usually have a fruit or two and some coffee or tea during that period, strictly no grains. It has much more benifits than just weight loss.

SmartAZ (author)2016-12-25

When I have been hungry I would eat anything I wanted as long as I was sure it was food. When I was not hungry I would stop eating. That simple plan held my weight between 145 and 160 pounds for forty five years. That is called "the skinny man's diet" and it might be the same as what you call "intermittent fasting". After I retired I stopped moving around and my weight shot up to 200.

David R (author)2016-12-25

I have personally experienced this method, which is basically eating less and exercising more.
I lost 45 pounds in nine months
I feel so much better.
For exercise, I walked and repetitivly lifted weights.

Sedentary periods can be survived by not overeating .

I experienced no negative side effects other than a small increase in fatigue at first, and overcame that by sleeping a little more. Then, I had more energy than I've had in a long time.

DanielO207 (author)2016-12-25

Below is a great research based article from the National Institute of Health on intermittent fasting:

mikeparry (author)2016-12-25

I was Type 2 diabetic for many years. Treatments started with Metformin then Insulin and Trajenta. I was up to using 60 units of insulin a day and gaining weight steadily, before I began using intermittent fasting and avoiding refined carbohydrates completely. I began in June 2016 and my doctor stopped the Trajenta in late November 2016 pronouncing me diabetes free. I had also lost over 20 Kg of weight, most of it visceral fat, the really dangerous fat that accumulates around your internal organs.

When I began intermittent fasting, I tested my blood sugar levels daily and as insulin resistance declined I gradually reduce the daily dose in order to avoid hypoglycemia which can be very dangerous, causing coma or even death eventually stopping the insulin completely.

I eat one meal a day (evening meal) and I scrupulously avoid carbohydrate loaded foods like bread, potatoes, rice, breakfast cereals, sugars and foods with stuff like glucose-fructose etc. Google "other names for sugar" there is a tonne of them. Even artificial sweeteners can cause an insulin pulse Insulin is a hormone that converts glucose that your body cant use into glycogen and fat. In short it's insulin that makes you fat.

Look up Jason Fung MD book, "The Obesity Code" He is a nephrologist and runs an obesity clinic in Toronto. He also has made some YouTube videos.

Its worked for me folks.

Doe6554 (author)2016-12-25

This does work for most people. Also check out Dr Jack Kruse on youtube. (author)2016-12-23

Funny, all these arguments in the comments here, when the formula is very simple. If you've ever watched "My 600 Pound Life" you've heard Dr. Nowzaradan explain that losing weight is a simple matter of taking in less than you use, period. Hormones, gluten, water, starvation, grapefruit, etc, if you burn more calories than you take in, YOU WILL LOSE WEIGHT. I think what Kreat0r has hit on here is just one of many ways to regulate caloric intake. If it works for you, that is awesome and I congratulate you.

It's science, folks:

The law of conservation of mass or principle of mass conservation states that for any system closed to all transfers of matter and energy, the mass of the system must remain constant over time, as system mass cannot change quantity if it is not added or removed.
nonobadog (author)

Exactly! Regulate your caloric intake and you can control your weight loss or gain as you wish. Many people want some kind of 'magic bullet' or 'magic system' so they can lose weight. Many people are willing to pay money for this magic. Of course that leads to many people willing to take their money for whatever they can dream up. The weight loss industry is huge and full of bologna. There really is no magic involved. Control your calories, control your weight. Exercise is great because it burns calories but not essential.

The above is for normal people. There are conditions and medications that take this control away.

GeneG17 (author)2016-12-15

I agree with your concept and I have a lifestyle somewhat like yours. I am older and didn't want to gain weight as I aged for my health's sake. Many Americans become sedentary as they age, putting on extra pounds and end up developing health problems such as heart disease and diabetes.

My system comes from an old saying, I believe from England. "Eat breakfast like a king, lunch like a prince and give your supper to the first passing pauper."

I eat a good breakfast, a reasonable lunch and nothing after three pm. I rise at 6am, go to bed at 10:30pm and I drink plenty of water. I don't give up any foods and sometimes even over eat, but I do feel uncomfortable when I do. I am 79 years and weigh 155lbs (70 kilos) the same as I did in high school.

This is a simple way to lose fat, nothing to remember but it takes willpower to get use to it and most won't succeed. The good news is if you can do this for three months, it becomes second nature. Your body is something like a pet dog, if you have the patience you can train it to do whatever you want.

rfschell (author)2016-12-01

go to web site. It's fantastic info to educate yourself. It's all M.D.'s that explain this. It's a low carb diet -- that's the key to intermittent fasting and it's very very healthy for you. I have dropped my cholesterol with no medication using this method.

ChrisL353 (author)rfschell2016-12-14

I have been doing IF since this past June and have gone from 180 to 153lbs (39, male, 5'8"). I do not cut carbs from my diet, and I don't think it is obligatory (although, I have not really eaten a ton of carbs for years, anyway -- I do eat rice pilaf a few times a week, pom arils, etc.). I usually fast for 16-20 hours, and some days I break my fast early and occasionally do not fast at all (usually when I have a social event to attend).

Also, I have cut beer from my diet and only drink occasionally now.

ChrisL353 (author)ChrisL3532016-12-14

Oh, I forgot to mention that I try to get around 1500-1600 calories a day. I don't really keep track and just estimate caloric intake.

ARCHIEANGELinOH. (author)2016-12-06

Too dangerous for any Diabetic. My doctors have advised against this because it slows down a metabolism that is nearly non-existent. In other words, a diabetic has to eat (the right foods) in order to lose weight.

Emsaid (author)2016-01-26

I would not encourage this type of dieting! Your body starts to "hold" on to fat so it can make it through the next fasting. Your metabolism slows so you will not burn through the limited nutrients as quickly making it that much harder on yourself. Yes anything can work if you try hard enough but I would NEVER suggest this to anyone, eating less doesn't mean you'll burn more. If you want to burn more that's what exercise is for. just my opinion

rfschell (author)Emsaid2016-12-01

That's just not true. That has been the thinking for years, eat three squares a day. If you want to find out more truth about intermittent fasting, go to (no, I am not affiliated with the site at all, just a member) and listen to the M.D.s one after another explain it to you. These are really great doctors, listen to a few of their videos, and you can make up your own mind. And eating less does burn more -- if you eat the right foods. This country eats way too many carbs.

About This Instructable




Bio: Dream. Design. Make. Share.
More by Kreat0r:Manage Your Weight Using IIFYMA Best kept secret to Losing weightDrill Powered Ice Crusher
Add instructable to: