From trying intermittent fasting to liking it

I never considered weight loss, reducing food intake, or cutting back on sugar, carbs, or fats for weight, shape, or health. I didn’t even know what Intermittent Fasting (IF) was. So, what happened? How did I end up trying it? I’ll explain and share the method I’m using.

Background

After taking a break from running for a few years, I remember my last race was the Pongyang Trail 50km, which was quite a struggle at the time. I didn’t continue running after that event due to ongoing mental health issues, including depression and anxiety. I lived a lifestyle focused on enjoying life—drinking, eating, and traveling. At the office, hearing a beer can open at 5 PM was normal. I thought alcohol would help me forget these issues and help me sleep better. While it did work for a while, it was only temporary. I constantly thought that even a brief respite was enough.

The story began during a camping trip with my colleagues to Doi Khun Tan National Park. We had to hike up to the campsite. Although the distance wasn’t very long compared to the ultra-trail races I’ve participated in, it felt surprisingly difficult. Carrying extra weight made me breathe harder and tire more quickly. I realized that if I didn’t take action, losing weight would become even more challenging.

I decided to commit to running again and set a new goal to get back to my previous racing levels. However, I only managed to stick with it for a few days. With a lifestyle that wasn’t the same as before, I eventually gave up and returned to my old habits of eating and drinking as usual.

Researching

One day, I started hearing about intermittent fasting, often abbreviated as IF. At first, I wondered why people would go through such a challenging process and put themselves through this kind of hardship. My initial reaction was quite negative. So, I decided to research it further to find out how accurate the claims are. I looked into whether there is medical research supporting it or if there are cases where people have experienced noticeable results.

I spent over a month studying intermittent fasting, including online references, medical research, YouTube articles, and personal stories from podcasts and other online media. I concluded that it’s not just a trend; it actually has proven benefits for those who practice it. I thought it might not be too difficult to try and it seemed interesting to see if it would work for me.

Examples of Articles and Research Studied:

• The Benefits of Intermittent Fasting Go Beyond Weight Loss, New Study Finds
• Effects of Intermittent Fasting on Health, Aging, and Disease (find the full text yourself)
• Why Fast? Intermittent Fasting: The Health Trend That Claims to Be Good for You—Is It Really?
• Type 2 Diabetes: Intermittent Fasting May Raise Risk
• The Ketone Metabolite β-Hydroxybutyrate Blocks NLRP3 Inflammasome–Mediated Inflammatory Disease
• 6 Simple Ways to Lose Belly Fat, Based on Science
• What Is Intermittent Fasting and Is It Actually Good for You?
• And many more—try searching Google.

What is Intermittent Fasting?

I won’t go into much detail here because there are already many articles on this topic. If you’re new to this and want to learn more, you can search for information about Intermittent Fasting on Google.

For me, intermittent fasting isn’t about skipping meals; it’s about eating within a shorter time window, giving my body time to process the food from the day. I still have three meals a day, but within a shorter time frame. I also see it as a way to keep my body’s systems active. It’s important to understand that…

Our bodies store energy from carbohydrates, fats, and proteins from the food we eat. Carbohydrates are stored as glycogen in the liver and muscles. Proteins are stored as muscle, and the body will break down protein for energy if there is a shortage. As for the fat we aim to reduce, it is stored under the skin and around internal organs. Typically, body fat constitutes about 15-25% of body weight, with athletes generally having a lower fat percentage compared to the general population. Source

Generally, the body breaks down carbohydrates into glucose or sugar. When we consume more energy than the body can use, this amazing system stores the excess as fat reserves, which can lead to weight gain.

The main purpose of my intermittent fasting (IF) is to reduce “belly fat,” not necessarily to lose weight. However, as the fat decreases, weight loss naturally follows.

When I say I don’t want the body to be lazy, I mean I want the body to use up its energy stores. The goal is to deplete these reserves and then tap into the body’s emergency energy reserves, which are deteriorated cells. This process contributes to healthier skin from within. Keep in mind, this isn’t something that happens overnight; it requires patience.

Intermittent Fasting (IF) has many variations. Check out the link above for more details. Each method can significantly change your lifestyle. Therefore, if a particular approach makes your life difficult, you should opt for one that fits better with your daily routine. There are also many other methods for weight loss or fat burning besides IF. Choose what works best for you and listen to your body.

For me, I use the 16/8 method, which involves eating within an 8-hour window and then refraining from consuming any calories outside of that period. This allows the body to use up the energy from the 8 hours and, if necessary, tap into stored fat reserves. This state is known as ketosis, which typically occurs after fasting for about 12 hours.

Ketosis is a state where the body burns fat for energy due to the absence of a primary energy source like carbohydrates. Source

In addition to forcing the body to manage fat, I also want the body to use the energy from fat to fuel processes like breakdown and rebuilding. This involves balancing itself, a process known as metabolism.

Typically, our bodies have two phases of nutrient metabolism:

1. Fed State Metabolism: When we start eating and blood sugar levels rise, we enter the fed state metabolism. During this phase, the pancreas releases insulin to help transport glucose from the blood into cells for energy. Excess glucose is then stored as fat.
2. Fasted State Metabolism: When fasting, energy levels drop, and blood sugar and insulin levels decrease. This triggers the fasted state metabolism, where glucagon is released to stimulate the body to produce new glucose and maintain blood sugar levels. It also promotes the breakdown of stored fat for energy. Source

And that’s what happens in the body during the 16 hours of not consuming energy-containing food.

Adjusting Sleep Patterns

Before deciding to commit to the 16/8 IF method, I first had to consider what time would best suit my lifestyle. When you choose to do IF, your daily routine will inevitably change. Your biological clock, work hours, sleep schedule, exercise routine, and eating habits will all shift. In essence, it’s a complete overhaul of your system—a self-revolution, if you will.

I chose to have my 8-hour eating window start at 8:00 AM because I can’t skip breakfast—it’s a must for me. So, I have until 4:00 PM in the evening to eat.

After choosing my eating window, I didn’t start immediately. Another crucial aspect is sleep. Getting enough quality sleep at the right time is essential, especially when doing IF. My last meal is at 4:00 PM, so I make sure to go to bed no later than 10:00 PM. I wake up every day between 5:30 - 6:00 AM, aiming for at least 7.5 hours of sleep. If I go to bed any later, I might feel hungry at night.

I started adjusting my bedtime to 9:30 PM to ensure that I’d be asleep by 10:00 PM. I wake up between 5:30 and 6:00 AM every day, making this a daily routine. I followed this schedule for about a month until my body adapted, allowing it to function optimally without confusion. I recommend reading the book “The Body Clock Guide” by Prof. Nuanchawi Thorrapununt; it’s an excellent read. Also, check out the infographic below.

How to Sleep Well

How do you make yourself fall asleep? I get asked this question every time I talk about sleep. Yes, I’m not someone who falls asleep easily either. In the beginning, I could barely sleep. I tried many methods, including listening, reading, and watching various things to see if they would help me sleep. Here are the methods that worked well for me.

Let’s Talk About Eating Habits. The most effective method for me was drinking beer, as it interacted with the medication I take, Venlafaxine. It worked, and I did it for about two years. But it’s not a good method at all. While it helped me sleep, the quality of my sleep was poor. On top of that, I gained a belly and snored so much that my daughter complained. So, I decided to quit drinking beer.

Now, let’s look at my eating habits during the day. I used to drink coffee both in the morning and the afternoon, but I switched to drinking it only in the morning and avoided any caffeine after noon. This gave my body time to process the caffeine before bedtime, and I found it quite effective.

Now, Let’s Address Thoughts. Aside from eating habits, another important aspect is reducing mental clutter. But where can you easily achieve this? I tried various methods, but they often ended up being more stressful, making my mind even busier, and preventing me from sleeping well. So, I tried a new approach: writing a diary before bed, but on my phone. I use an app called Moodda. It allows me to jot down brief reflections and include mood indicators each day. This helps me clear away worries and negative thoughts from the day.

After addressing daily worries, it’s time to handle concerns about work and things that haven’t happened yet. I use the Apple Reminders app that comes with my iPhone. It’s quite convenient. I organize tasks with hashtags to indicate their importance and urgency, such as which tasks to prioritize tomorrow and which can wait. Planning ahead helps me feel at ease and prevents me from thinking about it while trying to sleep.

Before lying down, I tell myself that the day is over and it’s time to rest. I’ll tackle everything again tomorrow. I set aside my phone, play some soothing music, turn off the lights to make the room dark, and lie down. My mind stops dwelling on the tasks I’ve just organized and eventually, it will wander off, leading me to fall asleep on its own.

I must mention that it takes some time and requires discipline and patience. I spent about two weeks adjusting, and now I no longer need sleep aids. Everything has started to fall into place naturally, and the quality of my sleep has significantly improved.

Starting Fasting

I begin my day with whey protein around 8:00 AM. After that, I have my first meal about 15 minutes later. I continue with my normal routine and have lunch around 11:30 AM. This is usually a lighter meal. For dinner, I eat at 3:30 PM, making sure to finish by 4:00 PM. After this time, I only drink water or other beverages with no or very few calories. Many people ask if I feel hungry. Not really. My body still has energy from the last meal, and I drink water frequently, so I don’t feel very hungry.

Blood sugar levels typically drop during this period. If I start feeling dizzy, I’ll have a small box of cereal, which contains about 50 calories. This doesn’t break the fast. Usually, there aren’t any issues; I’ve only experienced this once during the first two or three days, and it was because I had eaten too little at the last meal.

How to Eat

Eating is a crucial factor in fasting. If you only focus on the timing without considering what and how much you eat, you might not see much benefit, or it might be minimal. It’s often better not to do IF at all. For me, I had to completely adjust my eating habits. This led to a significant change in my daily routine.

I start eating at 8:00 AM, with whey protein as my first meal. After that, I have breakfast with my father around 8:15 AM. Then I drive to work, arriving around 9:30 AM. At the office, I have coffee with just a small amount of sugar (I can’t drink black coffee because it interacts with Venlafaxine). I don’t eat anything else except water.

At 11:30 AM, I have lunch, which I usually bring from home or order through Grab, or sometimes I prepare it myself. After finishing the meal, I take various vitamin supplements in pill form, followed by Venlafaxine. On some lonely days, I might have a Coke Zero, which has no sugar and about 80 mg of sodium.

At 3:30 PM, I start my dinner, mostly ordering food. I make sure to finish eating within 30 minutes, before 4:00 PM. After that, I enter the fasting period as usual.

In addition to changing meal times, every meal I eat is reduced by about 50% compared to normal. This means I eat half as much as I normally would. I estimate this rather than weighing or measuring food. I avoid eating meat if possible, but if it’s unavoidable, I still eat it but in smaller amounts. I also avoid foods high in carbs and sugar, but that doesn’t mean I completely eliminate them, as our bodies need some sugar. I just keep it balanced according to what my body needs.

During the fasting period, as mentioned above, I have a small box of cereal that contains very few calories in case my body needs sugar. However, if you’re extremely hungry, it’s important to eat something like rice; it’s not advisable to starve yourself to the point of discomfort. Generally, I don’t eat anything during the fasting period, but sometimes I might have Coke Zero or other sugar-free drinks. Just make sure to keep an eye on the sodium content as well.

Exercise

Let’s talk about exercise. Many people doing IF might worry about whether they can exercise during their fasting period and if it will make them too hungry. For me, it’s usually fine. Feeling hungry during exercise is normal, but you should avoid overdoing it because your energy is limited while doing IF.

Exercise Routine

Personally, I run three times a week, mostly after work, covering about 5-6 kilometers at a tempo pace. I focus on tempo and steady running, which means running at a pace that is almost breathless but consistent until the end. I find this suitable during fasting. If I push beyond this, it might cause issues with my body. On the remaining days, I do weight training at work before heading home, focusing on exercises for the chest, back, shoulders, arms, and abs. I don’t push too hard; just enough to keep my body active and use energy appropriately.

Results Achieved

After doing Intermittent Fasting (IF) for about 12 days, I’ve managed to significantly reduce my belly fat. It’s clear that the belly fat I had accumulated over the years is almost gone. My weight has decreased by more than 1.5 kilograms. However, results can vary depending on individual conditions. Besides losing the belly fat and seeing a hint of my old six-pack abs, I’ve also noticed improved mood. My anxiety and depression have started to improve, likely due to stopping alcohol consumption, getting sufficient rest, and reducing food intake.

Apps Used

Humans often get excited about numbers and statistics, and it can be quite motivating. I use apps to track my progress, and seeing those numbers can be really exciting and motivating. The app I use to track my fasting is Fastic. It’s a straightforward app for recording IF, easy to understand, and visually engaging. It also provides useful information and tips to keep you informed and motivated.

For tracking body mass index (BMI), I use the app Zepp Life, formerly known as Mi Fit. It connects with Mi’s weighing scale to help you keep track of your body metrics easily.

Summary

Intermittent Fasting has transformed almost every aspect of my life. My life has become much brighter, my body looks better, and my eating habits have improved. Overall, the benefits outweigh the drawbacks. The biggest positive is that it has allowed me to quit beer 100%. The main downside is occasional fatigue, which is natural when eating less. Despite this, I really enjoy it. However, I don’t plan to do it indefinitely. My goal was to get rid of my belly, and I might switch to doing it every other week. I think it’s another way to help me recover from my mental health issues.

If anyone is considering IF, I recommend spending a lot of time studying it. If you have any pre-existing conditions, consult a doctor first. Choose what works best for you.

See you next time!