Intermittent Fasting for Weight Loss: How I lost 45-lbs in 4 months the easy way

The easy way?

Yes, the easy way.

It seems I lost the most weight when I didn’t know what intermittent fasting was. I just followed the advice to not go to bed on a full stomach.

The weight seemed to fall right off of me. So much so that one morning I got up, stretched my arms to the sky, and my waste beads slid right off. I was shooketh.

Below I detailed how I got to the size I am at right now using an intermittent fasting routine that was relatively easy and didn’t take much thought to follow.

I’m also going to share the foods I believe made it easy to intermittent fast. And I’m someone that used to be a really hungry person.

Like, needed to eat every few hours and will cuss out inanimate objects if I didn’t, type of hungry. It was rough.

Disclaimer: This post may contain affiliate links. If you purchase via my links I receive a commission at no additional cost to you! Thanks for supporting! I will always only recommend products and services I’m feeling. Full disclosures.

Learned how to eat like a human

Seriously, there’s something liberating about learning how to eat like humans are supposed to eat.

It took me years of trying all types of diets before I realized the “secret sauce,” so to speak, was to just focus on eating real, nutrient-dense, clean foods.

Is it still called paleo? I haven’t heard anyone say “paleo” in a while. lol

I’ve been paleo for almost 8 years and going paleo took away plenty of confusion for me.

Foods that come from the earth or have spent their lives living off the earth (eating grass or other animals for example) are the foods that humans are supposed to eat.

All of these newer foods have created the obesity epidemic we’re currently dealing with in addition to the heavy use of sugar, inflammation-causing industrial oils, and soy.

Figuring out how to eat clean, nutrient-dense foods helped me then figure out how to eat when I need to lose weight.

I also cleared up my eczema, regained my monthly cycle that’s like clockwork now, and I improved my digestive system.

Here are a couple of my favorite books that have taught me the truth about modern foods, the problems with the standard American diet, and what to do to live a healthier life.

  • Why We Get Fat: And What to Do About It by Gary Taubes – This was the first book I read about what was wrong with the food industry, how the government came up with its idea of what was healthy eating, and how simple it actually is to eat healthy. I have to say it isn’t always easy to eat healthy, but it’s much simpler than we have been led to believe.
  • Eat the Yolks by Liz Wolfe – I listened to the audible and Liz had me cracking up. She’s funny. And hella informative. Eat the Yolks debunks a lot of misinformation we’ve been force-fed about what is healthy eating including egg white omelets.

More posts on learning to eat like a human

free download health and wellness cheatsheets

Transitioned into a Keto for weight loss diet, did not nose-dive

If you’re someone that knows you get hungrier than most, do yourself a favor and ease into a lower-carb, paleo, ketogenic-ish diet.

Don’t nose dive. Give your body time to adjust to getting less carbs. From experience, it makes it easier to stick to.

Transitioning into this lifestyle made it more of a lifestyle than a diet, which made it easier to stick to. I’ve nose-dived into SEVERAL diets with little to no luck. I’ve been eating paleo for over 7 years now. Longer period of time and better results.

To transition, I spent a few weeks eating your basic paleo diet.

This included sweet potatoes, fruits, paleo-friendly baked treats, dates, and any food that isn’t man-made. I also limited snacking and got to a point where I could comfortably eat 3 meals a day.

Once the cravings were under control, I was learning to trust my appetite and was ready to turn the weight loss up a notch, I cut out sweet potatoes, fruits, paleo-friendly flours, dates, nuts, any super sweet fruits, and starchy vegetables.

I watched protein to make sure I was eating enough calories and loaded up on dark, leafy greens and cruciferous vegetables.

My appetite was in check and it was easier to go without eating for longer periods of time because I honestly wasn’t hungry.

And this is still the case. I still do not need to eat as often as I used to eat before going low-carb.

Currently, there are some days where I do just fine on one meal. Or I don’t eat a second meal until 6 to 8 hours later. Not hungry.

I used to eat every few hours.

Truly liberating for someone that ate like me.

More posts on transitioning

Stopped eating a few hours or more before bedtime to effortlessly intermittent fast

I’ve been picking up out here in these health and wellness streets that eating right before bed is cool to do again.

Especially in the intermittent fasting convos where people are eating their last meals as late as 9 pm.

When I first heard that, I gasped. Kid you not.

Compared to eating close to bedtime, I’ve experienced the easiest weight loss when I stopped eating between 3 to 4 pm and was in bed by 9 pm.

I’ve also heard that most repair goes on while sleeping and if the body is digesting food while you’re sleeping, it won’t use that time to rejuvenate and repair.

So I’ve heard. And it worked for me. I shrunk all while intermittent fasting during my sleep.

The following morning I would eat my first meal by 9 am. That gave me about 17 hours of fasting. With most of it done while I was sleeping.

More posts on starting intermittent fasting

What I did NOT eat

Here’s a list of things I stopped eating. These are the foods I got rid of when I learned how to eat in a way that better served my needs.

I’ve also included a food list for transitioning to clean eating and intermittent fasting with a transitioning plan in my FREE Quick Weight Loss and Intermittent Fasting cheatsheets and worksheets.

This FREE bundle also includes worksheets that help you plan your health and wellness goals and healthy meals.

More posts on what NOT to eat

What did I eat

While transitioning 

These foods made it super easy to stick to clean eating while I was overcoming sugar withdrawals and working through cravings.

They helped my body heal and helped me get to a point where I could trust my appetite.

I also still lost weight.

If you’ve also had challenges with sticking to a clean diet, find yourself feeling addicted to foods and have a tendency to binge eat if you slip off of a super strict routine, give this list a try.

It’s a list of real foods with most of them being Paleo approved. I say “most” because I’ve seen some Paleo sites say dairy isn’t Paleo, while others say raw dairy is.

From my experience, raw dairy (in moderation) is great when transitioning, but not so great when taking your weight loss transformation to another level. Like, when I hit a plateau, dairy was the first to go.

  • Chicken
  • Beef
  • Turkey
  • Pork
  • Eggs
  • Healthy fats
  • Raw milk, raw milk cheeses
  • All types of fruits and vegetables
  • Raw nuts and raw nut butters
  • Keto and paleo-friendly flours and packaged foods

While focusing on fat loss

What I noticed while sticking to the foods listed below was a decrease in appetite and an ability to fast for longer periods of time.

I even got to a point where I could not finish my prepped meals. I was simply too full.

From my experience and online research, these foods do not raise insulin as high as starchy vegetables, substitute flours like almond and coconut, or Paleo-friendly sweeteners like Agave or coconut nectar.

  • Beef
  • Turkey
  • Eggs
  • Chicken
  • Healthy fats
  • Cooked dark leafy greens
  • Low-carb fruits and vegetables

Check out my latest post where I share the keto diet meals I put together that has helped me lose 45 pounds. This post can help you put together your own meals.

More posts on what to eat that make intermittent fasting easier

Working out

I worked out fasted early in the mornings and continue to do so.

My workouts consisted of a 10 minute warm-up of light cardio, weight lifting, and then a 20 minute HIIT cardio session to finish. Oh, and I stretch afterward.

Give yourself time to adapt to intermittent fasting before starting a workout routine. If your body isn’t adapted to burning fat and fasting, working out can be a pain in the ass. Especially if you try to workout fasted.

Working out increases your appetite. Fasting increases your appetite (duh).

Stacking hungry on top of hungry will make intermittent fasting way harder than it has to be. Trust.

Instead of going ham at the gym during your first week of intermittent fasting, try giving yourself a solid two to three weeks of intermittent fasting before you start a heavy workout.

I believe walking and yoga is fine, but lifting and hard cardio can be a challenge when new to fasting.

But do what feels best to your body.

As someone that used to be a very hungry person, I gave myself two weeks before working out at the gym.

(Even as someone that’s eaten paleo a majority of the time.)

I knew I was good to workout because I felt energized after my workout and I didn’t get tired during.


I ended up losing 45 lbs in 4 months by eating foods that kept my insulin relatively low – shortening the amount of time it took my insulin to get low enough for my body to burn fat – and doing a majority of my intermittent fasting while I was sleep.

Before living a Paleo lifestyle, I had tried what seemed like EVERYTHING to lose weight. A weight loss journey that started when I was 15-years-old and 245 pounds.

I’ve juice fasted on juices I made myself, I ate a raw foods diet, I was a vegan, I was a vegetarian, I did the master cleanse, I tried eating one grapefruit a day, I did a blood type diet, I did a liver cleanse, and even did a fat flush diet.

Nothing has worked for fat loss, appetite control, and keeping cravings in check like intermittent fasting and eating real foods meant for humans that don’t raise insulin too high nor trigger cravings.

Weekly Intermittent Fasting on Keto Weight Loss Results

  • Week 1 | 8-lbs lost
  • Week 2 | 8-lbs lost – 16-lbs total lost in 2 weeks

Need a plan to put these weight loss tips that work together?

The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these weight loss tips into a 30-day plan, and prep guides, that’ll help you lose weight and burn fat.

I not only put together a 30-day plan for intermittent fasting for fat burning, but I also show you how to do keto optimally, and easily, for fat loss and make the lifestyle work in your life.

I’ve put together these tips from my own weight loss success.

Click here to get started with the How to Intermittent Fast on Keto for Fat Loss bundle and its 30-day challenge today! 

Feeling what I put down here? Found this post helpful and, or motivating? Share the love and save it to your Intermittent Fasting or Intermittent Fasting for Weight Loss boards on Pinterest. 🙂

DISCLAIMER: This strategy and these tips I am sharing with you because it has worked wonders for me. I’ve gathered them after spending YEARS trying all types of diets and doing lots of research. I am not a dietitian, nutritionist, nor a medical professional. As always, please check with a professional before starting a new health and wellness routine. ESPECIALLY, if you’re on medications or have health complications.


  • Erica

    thanks for getting back to me,
    I do work 8 to 5 and would like to have supper with my family.

    I would like to do the 16-8 fast any ideas?

    Like we would normally have supper around 6?

    • Latrice

      No problem! I think between 1pm and 8pm could be a good feeding window considering your schedule. That gives you a couple of hours to have supper with your family around 6. Then fast 8pm to 1pm for 16 hours.

  • Erica

    Ive read your post and i am very new to this.
    I would love tp try this as i need to get myself on track.
    My schedule is normally waking at 630am and then to work for 8am. I am very busy on the road with 2 kods who play hockey. Sometimes im not home until 630 or later.
    What kinda fasting plan would you suggest.
    Also i believe i need a liver cleanse any ideas.
    I am starting a biggest loser competion on friday and i would like to keep on track.

    • Latrice

      Hey Erica! I’d say fit fasting into the busiest part of your day. What I used to do when I worked 8 am to 5 pm was break my fast during my lunch hour and then eat my second meal before going home for the day. But if you’d like to make room to eat dinner with family, break your fast soon before going home from work and then eat your second meal with your family. It also depends on how long you’d like your fasting window to be. For liver cleanses, I used to do herbal teas and juice fasting, until I learned that just maintaining a clean diet, drinking enough water, and working out regularly can also cleanse your liver. As the body gets healthy, the liver will get healthy. Hope this helps.

  • Kayla

    Yes Yes and Yes! I found this so validating, cannot thank you enough! I do, however, have a few questions.

    The -no peppers- rule, that was due to a personal intolerance? Or does that have something to do w the insulin control? Are those pretty safe otherwise? They are a staple for me so I’m prayin….

    And can you give me some recommendations for keeping cravings at bay in the morning? I’ve got 9 month old triplets so I’m up around 6, 630, but I really need to be able to have dinner and connect w my husband around 6, 630. SO i’d like my eating to occur 10-6ish. I am a black coffee junkie, but anything else that’s “harmless” and can help me put off snacking for those first waking hours?

    Thanks so much and congratulations on all your success!!!

    • Latrice

      Hi Kayla! Thank you! And I know what you mean about the coffee. I LOVE black coffee too. I’ve found green coffee to be “ok” in replacing coffee for appetite control. Sparkling water is good and drinking lots of water works to an extent. And the peppers are more so a personal intolerance (I have to edit and clear that up actually). They cause my eczema to flair up. BUT you can eat too much peppers and go over your carb needs if you’re doing keto. Half a cup of green bell peppers is 2 grams of carbs.

  • Teera-Lee

    I apologize if I’m asking a repeat question, but did you do your workout during your fast or during your eating window? If it was during your eating window, did you focus eating normally, and/or include carbs, around your workout?
    I have a bit of a weightloss journey and I can get a bit overwhelmed with everything that’s out there and what’s considered a must or a personal preference. *sigh*

    • Latrice

      Hi Teera! I worked out during my fasted window mostly. And few the times I did eat, I only had a handful of nuts and some blueberries. All this info out here sure does get overwhelming.

  • Kami

    Awesome and helpful article!! And I was right there with you until you said no peppers!! Lol. I love red, yellow and orange bell peppers in my salad! Lol. I’ll figure it out! But thanks again. I’m inspired by your success!!

    • Latrice

      Hi Kami! Thank you! I’m grateful. And I love peppers too. lol They just don’t love me back. lol But definitely keep ’em if they’re showing you love.

  • Mandy

    This was a fantastic post! Very inspirational and motivational.
    Very recently I started reading books like The Big Breakfast Diet and The Circadian Code, which both scientifically explain why the last meal should be eaten hours before bedtime and should not be carb-heavy.
    Thank you for sharing your experience with your readers. I love your blog <3

    • Latrice

      Hi Mandy! Thank you! And I’ll have to check those books out. I’ve heard often that going to bed on a full stomach wasn’t good for you and from my own experience, it didn’t feel good either.

  • Sherrie

    Ok, thanks. I’m ready to start, just need to go to the store with my 1st week starters list. Thanks for your help and I’m looking forward to seeing your post. Have a blessed Sunday ?

  • Sherrie

    Ok, I have read all of your post and your journey on YouTube. I think I understand what I have to do but I’m not sure of what time I should eat and fast. I normally don’t eat breakfast. Most of the time I don’t eat until around 11 or 12pm. So should I schedule my first meal around this time and what time should I end ma last meal?

    • Latrice

      Hi Sherrie! I think it’s best to go with what feels most comfortable to you. If you don’t eat until 11 or 12 pm, it’s good to schedule your meal around then. Fit your windows around what’s going if it’s what’ll work the best. And you would have your last meal depending on how long you plan to fast. Fasting for 20 hours means your last meal will be around 4 pm. Fasting for 16 hours, and it’ll be around 8 pm.

  • Jackson

    Thanks for writing this post….it feels like one of the more upfront and honest posts about IF and Keto/Paleo!
    I am working on my plan to do gf, vegan keto and IF. I have a good supplement regime, and lots of recipes…and like you and a few people mentioned I hope to blog about it to have accountability…as well as hopefully make it that much easier for the next person.

    I was wondering if you have tried medicinal herbs to cook with? Like tumeric, ginger, parsley, cilantro…and mushrooms?!?

    I saw the post about inflation….tumeric is a powerful herb for that. I take it in capsule form and use as much as I can for cooking. I’m working on some keto curries to add lots of flavor without any or many carbs.

    Thanks again!

Leave a Reply

Your email address will not be published. Required fields are marked *