The Benefits Of Intermittent Fasting, The Story Of One Mans Extreme Weight Loss
Last Updated March 12, 2018 By Brad Elgan
Is it possible to lose weight fast without dieting or following a strict meal plan?
Yes
And if you’ve heard of intermittent fasting, you probably know that it can be an extremely effective method of losing weight without counting calories, following a strict diet, or a boring meal plan.
In this article, I’ll introduce you to an enhanced version of intermittent fasting that simply works better than anything I’ve ever seen. In fact its so effective, I’d only recommend it to a specific body type rather than a general weight loss solution for everyone. Of course, its not without controversy, downside, and dedication, but if it can jumpstart someone to a healthy lifestyle, than it can’t be too bad.
Intermittent Fasting Before It Was Cool
About 13 years ago, I began an exercise program with a friend. I had been an exercise enthusiast for several years and already was in great shape while exercising several days a week. My friend Bob, on the other hand was pushing 300 lbs. and looking to change his life and lose a lot of weight.
Our exercise progam was easy, he simply followed me around the gym doing everything I did. Between weights and cardio several days a week he lost about 7 lbs. in a few weeks while eating salads at virtually every meal.
About 13 years ago, I began an exercise program with a friend. I had been an exercise enthusiast for several years and already was in great shape while exercising several days a week. My friend Bob, on the other hand was pushing 300 lbs. and looking to change his life and lose a lot of weight.
Our exercise progam was easy, he simply followed me around the gym doing everything I did. Between weights and cardio several days a week he lost about 7 lbs. in a few weeks while eating salads at virtually every meal.
However, after 2 months his weight loss plateaued at 11 lbs. He gained strength and stamina, but stopped losing weight.
He then decided to pivot and change things. Our workouts remained consistent. Every day of the week around 5 pm and maybe one day on the weekend. However, he changed his diet.
He decided to stop eating salads every meal because that’s what they tell you you’re “supposed to do” to eat healthy and lose weight. He began eating high protein meals and only eating dinner.
He told me he heard about this “diet” several years ago from an acquaintance who was also an exercise physiologist.
This was back in 2005, well before intermittent fasting became mainstream for the weight loss community.
He then decided to pivot and change things. Our workouts remained consistent. Every day of the week around 5 pm and maybe one day on the weekend. However, he changed his diet.
He decided to stop eating salads every meal because that’s what they tell you you’re “supposed to do” to eat healthy and lose weight. He began eating high protein meals and only eating dinner.
He told me he heard about this “diet” several years ago from an acquaintance who was also an exercise physiologist.
- His new plan was to drink coffee in the morning and no-calorie flavored water throughout the day
- After our workout (usually ending around 6:15 pm) he ate a high protein meal
- During this meal he ate as much as he wanted, there were no restricions
- He then continued to drink no calorie flavored water as needed until he went to sleep
- Over the course of 10 months, he did this eating schedule every day with an occasional cheat day, continued our exercise progam, and lost 95 lbs.
This was back in 2005, well before intermittent fasting became mainstream for the weight loss community.
Before And After
The Typical Intermittent Fasting Schedule
He was essentially doing an extreme version of intermittent fasting. Whereas most intermittent fasting programs follow a similar pattern, where they differ is the frequency of the fast. My friend chose to fast every day with only one meal each day at dinner. The typical intermittent fasting protocol allows for higher frequency of eating.
There are 3 basic protocols for intermittent fasting…
- 16/8 Method: Fast for 16 hours each day with a window of 8 hours which you can then eat 2 or three meals within. This is basically skipping breakfast, and not eating after 8 pm.
- 5:2 Method: Eat normal for 5 days of the week, then 2 days of the week do a moderate fast where you are only consuming 500-600 calories each day.
- Eat-Stop-Eat: This involves a 24 hour fast 2 days each week. A very simple fasting plan that can be difficult to execute due to the long, 24 hours in between meals.
I recently came across another schedule called the warrior intermittent fast. This is very similar to the fast my friend was using, however, in between these meals at dinner, you are allowed to eat fruits and vegetables. My friend took this a step further and didn’t eat anything in between dinner meals, only water or coffee. So although this warrior fast is an extreme version of intermittent fasting, this alternative my friend completed is an even more extreme, especially considering he did it every day for several months.
Fasting For Weight Loss, Why This Was So Effective?
If you compare the numbers between my friends original diet plan weight loss to his fasting weight loss numbers the difference is staggering. After two months of exercise and a traditional diet of healthy foods and three meals each day that mainly consisted of salads, he lost 11 lbs.
After 10 months of exercise and his extreme intermittent fast, he lost 95 lbs. That’s a difference of 53%!
I’ll briefly discuss the basic science of intermittent fasting, but for a more detailed analysis, click here.
Intermittent fasting can be extremely effective because it reprograms the body to find energy in a different way. In this case, it finds energy in the form of stored body fat which ultimately results in fast weight loss.
But the success of this unique fast can be found in three things…
Will This Work For You? Pros And Cons
There’s no question this in an extreme “diet”. Intermittent fasting, although widely accepted, is not without its critics. This version of intermittent fasting is even more extreme, thus it brings out more critics. People would constantly question what Bob was doing because it was so unconventional, despite seeing his success.
Intermittent fasting can be extremely effective because it reprograms the body to find energy in a different way. In this case, it finds energy in the form of stored body fat which ultimately results in fast weight loss.
But the success of this unique fast can be found in three things…
- My friend Bob used this fast every day for several months. Most intermittent fasting programs suggest fasting a few times a week at the most. He had the drive to do it every day (with an occasional cheat day) and really maximize his results.
- When he switched his dinner meal from mostly salads, he switched to a high protein meal. He would eat whatever he wanted and as much as he wanted, as long as it was high in protein. This included chicken, beef, and steak. A real meat based, almost paleo-like diet. This made a huge difference in his weight loss. After this change, the weight really started coming off.
- He had a lot of weight to lose. He began his fast around 300 lbs. At 6’2 he didn’t have the worst proportions, but still overweight nevertheless. His body could handle an extreme diet that, when starved, would begin burning his excessive fat with ease. This was another reason it worked so well, his body almost welcomed the use of stored fat as energy.
Will This Work For You? Pros And Cons
There’s no question this in an extreme “diet”. Intermittent fasting, although widely accepted, is not without its critics. This version of intermittent fasting is even more extreme, thus it brings out more critics. People would constantly question what Bob was doing because it was so unconventional, despite seeing his success.
However, intermittent fasting works, especially this version of the program. If you are intrigued by this story and considering giving this a try, please take these points into consideration…
- This intermittent fasting schedule is only recommend for people that have a LOT of weight to lose. Think about it, if you have a lot of fat reserves, your body will respond to the fast the right way. If you are already lean or of average body type, I suggest you don’t do this every day, maybe try a more “conventional” intermittent fast. Doing this fast every day for an average sized body could actually be dangerous.
- His weight loss really gained momentum when he switched to high protein foods. High protein diets have been around for decades because they simply work. Bob incorporated carbs like vegetables and even starches like potatoes into his dinner meal, but the majority of his calories were chicken, fish, beef, and steak.
- Be prepared for plateaus. For the first 3-4 months you might experience rapid weight loss, but after that it becomes more difficult. With any weight loss and exercise program plateaus occur, and when they do, you have to be prepared to make changes to your routine. For example, change the foods you eat, the exercises you do, the time of day you exercise, or even take yourself off the fast for a few days. These minor changes worked when Bob plateaued and will work for you too.
- Plan for a transition from fast to healthy lifestyle otherwise you could regain weight. When your body undergoes a lengthy plateau with this fast, that may mean its time to stop and make the transition to a healthy lifestyle with regular meals and no more fasting.
- Although my friend Bob had success with this diet, it is a small sample size. One persons success doesn’t necessarily mean everyone will have success. Like I stated above, there is an intermittent fast called the warrior fast that is now mainstream, and the closest thing I could find to Bob’s fast. But an extreme fast every day may not work for everyone.
Intermittent fasting works, and if you’re looking for a solution to lose weight that has evaded you for years give it a try. I wanted to share this unique, every day fast because my friend had such success with it. If you have the drive and willpower to endure an extreme, every day fast then give this a try, maybe this is the missing key that may unlock weight loss and open the door to a healthy lifestyle for the rest of your life.