Intermittent fasting (16h, 8h feed).

The goal for this week is to fast at least 16 hours for a whole week too see if my weight loss progress
will be more rapid or if it will be the same/ nothing. I also would like to see if the claims people make
are true, like improved energy, sharper mind, lose weight, increased endurance, better motor
coordination and improved sleep…
Dietary background:
{ School } In the mornings I don’t consume any solid foods only liquids, either sugar free energy
drinks, water or Black coffee, 2-5 throughout the day. Later in the day around 12am I sometimes have
lunch, when its school I tend to have it maybe 2-3 times a week. Usually I reach for the protein rich
foods at school but I mostly eat lots of veggies and if I know that there won’t be any protein rich food
that day I will bring with me either canned tuna (in water) or two chicken breast (boiled in water).
After when I come home, I will eat some fruit (Around 4-5pm). 30 minutes after the snack I will start
cooking something, whether its chicken breast with salad and veggies or I will make a sandwich,
sometimes I make protein pancakes as well. Later at night around 7-8pm I will grab a snack chocolate,
fruit, ‘kvarg’ (protein rich yogurt) and then after that snack I won’t eat anymore. Then I will go to
sleep around 12pm-2am.

Calories
1357
1303
1167 1137

928 936.75
840
762

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

{Weekend}When it’s not school I sleep in most of the day which makes me wake up around 10-11am
and I tend to just drink water in the first 2-4hrs. NOTE I snack more during the weekends then having
proper meals, just a personal preference. Then I would grab something to eat; Eggs, fruit, ‘kvarg’ or I
would just make a bowl of Nesquik chocolate puff cereal. After maybe 2 hours I will eat fruit again
and make a sandwich or make another bowl of cereal. When 4pm comes around I will cook some rice
with some meat: chicken, lamb or beef, I would consider this as my largest meal of the day. Later at
night around 7-8pm I sometimes eat the leftovers from the lunch, or I will eat some sorbet ice cream,
or make soup mad with a tomato base and some legumes, quinoa in it. NOTE sometimes I eat out in
restaurants.
My caloric intake October 19th- 25th.
BMR = 1,605 Calories/day
Daily calorie needs based on activity level
Activity Level Calorie
Sedentary: little or no exercise 1,926
Exercise 1-3 times/week 2,207
Exercise 4-5 times/week 2,351
Daily exercise or intense exercise 3-4 times/week 2,488
Intense exercise 6-7 times/week 2,769
Very intense exercise daily, or physical job 3,050
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.

Weight (Kilogram, Kg, morning)26/10 -1/11:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

63.8kg 63.3kg 63.2kg 63kg 62.3kg 63kg 62.1kg
Total weight change was 1.7 kg.

Fasting hour 26/10- 1/11:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

15h 15min 17h 20 min 19h 16h 51min 19h 19min 16h 12min 19h 54min
Average fasting time: 17h 53min

How I personally felt during IT Experiment.

Day 1 It wasn’t hard but I just forgot about it. I didn’t feel any different from how I
usually eat.
Day 2 Didn’t feel any different from day 1 since I was occupied with other things.
Day 3 Was up late at night so I slept in more and got hungry later in the day, which
made it easier to fast.
Day 4 This is the day where it became more and more harder. When I woke up, I felt
hungry, but I had to wait longer because the day before (day 3) I ate late. But I
managed to keep myself occupied so it made it easier do go for a bit longer.
Day 5 Today I managed to do longer, and I felt less hungry.
Day 6 This was a lot harder to do since I was not doing so much on the weekends and
I woke up around 10am.
Day 7 This day I manged to stop eat earlier on Saturday (Day 6) and with the
combination of being occupied, this made it much easier to fast without the
sensation of being hungry.
Research  question: 

-  Is this IT (intermitting fasting) going to boost my energy like some people claim or am I going to
feel worst?

- Am I going to lose weight easier like this or is it easier to just to be in a caloric deficit?

When I was intermitting fasting, personally didn’t feel any difference in my body and the change was
not noticeable. But as of the scale I lost 1.7kg. Whether if it was water weight, body excretion or just
me having a stressful week I don’t know. Maybe I would have certainly known the reason to why I
lost the weight if I continued for a month or more. Then I would have more data and if I took
progress pictures I could have seen if there was a visual change. I never felt worse or a boost of
energy, I still felt the same and it was as if I never did a diet but just changing my eating time.

Researchers have shown that it’s not ‘’when you eat but rather how much calories you consume…’’.
If a person is in a caloric surplus that person will gain mass -> which is weight. So, if you were eating
2800 calories before and now you start IT (intermitting fasting) and you lose weight. Its not because
you fast its because you eat less calories over time. Which results in decreased body mass (weight).

So if IT (intermitting fasting) works for a person by all means do it, but if you don’t like it and feel bad
then there is no need to do so.