Body

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.

intermittent fasting results for weightloss

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 ins’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 bed time, 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 site say dairy isn’t Paleo, while others say raw dairy is fine.

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.

Roundup

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. 🙂

intermittent fasting for weight loss

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 medial 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.


84 Comments

  • Vee

    Hi, I’m am currently breastfeeding. I am interested in losing this last 20lbs of baby weight. I started IF this week, easing myself in with the 12/12 and slowly increasing. But do you have any advice for someone who is breastfeeding? The issue I have is that when I am breastfeeding my body tends to hold on to the weight until I wean the baby (this is my 3rd). Thanks!

  • Trish

    I’ve only commented on blogs 3 times in the last 7 years—- BUT I am so impressed that I subscribed and decided to comment before I even finished reading this post! You write so well and succinctly! You also obviously respond to your commenters with support and a heart full of encouragement. II REALLY look forward to following you—- AND LOSING 50 lbs!! Thank you for sharing your talents!!!!

    • Latrice

      Hi Trish! Welcome! Thank you for your encouraging words and for subscribing! Writing is something I enjoy a lot and I love the feedback. And I’ve got pounds to lose too so I’ll be on this journey with you! Please keep me posted. 🙂

  • Lily

    Hi I’m currently doing this but I go from 3pm to 3pm next day , the first weeks I went crazy but by th second week it was good , do you reccomend still have a diet or can I eat whatever I want because it’s just one meal, and also do you know if we can take vitamins since we are not eating the amount required???? Thanks a bunch !

    • Latrice

      Hi Lily! I recommend that you still keep a clean diet given that unclean foods can raise your blood sugar and insulin higher for longer periods of time. So it’ll take longer for your body to get back to fat burning mode. I don’t take vitamins and feel fine, but I have heard some people recommend vitamins.

  • Nicole Eaton

    Love love love your blog. I’m so happy I found you on pinterest. Please help. Where do I start? Thank you in advance. Also I have downloaded the planner and will work on it tonight.

    • Latrice

      Hey Nicole! Thanks for downloading! I hope you find the planner helpful! Please keep me updated on how it goes. And I always say start with cutting out all processed foods and sugary drinks, including alcohol, and load up on real foods and water. Stick to 3 meals a day with no snacking. Eventually, you’ll find yourself naturally skipping meals because things are starting to flow naturally again with natural, nutrient dense real foods.

  • Tay

    Hi!
    Thank you for this. I have some weight Im wanting to lose…have been looking into Keto and intermittent fasting. I have a silly question for you…when you are fasting do u still eat 3 meals (breakfast, lunch, dinner and snacks)? Or do u skip? How does that work? Thanks for your help!

    • Latrice

      Hey Tay! You’re welcome and thanks for visiting! I typically eat twice during my eating window, but did start with 3 planned meals. It is typically suggested that newer fasters start with 3 meals within a restricted time frame. So lets say you fast for 16 hrs, and eat for 8. You’ll start with breakfast, eat lunch, then dinner. If you need to. If not, skip the meal. For me, I eventually got to a point where I simply wasn’t hungry for lunch so my two meals looks like a breakfast at the beginning of my eating window and a meal about an hour before the beginning of my fasting window. No snacking though. Snacking kinda pulls your body away from getting conditioned to do intermittent fasting.

  • Los

    Hi Latrice,

    Thank you for this. I have started doing IF for about 2 weeks now and started to incorporate keto diet as well. I weighed again this morning and I just lost about 4lbs. Is that good enough? I was hoping I would lose a little more. What can you recommend for someone like me who has a work schedule that varies? There are a few times a week that I work the night shift and a few days of very early shift. Is changing the time of my fasting window affects my weight loss journey? They say it is more effective to have a consistent fast:feed schedule, is this true? Also, some say fasting at 20hrs everyday messes up with our hormones. I, too, am overwhelmed with too much info. Help. Lost and confused 🤔😥

    • Latrice

      Hi Los! I know what you mean. There’s A LOT of information out here. 4 lbs is pretty good. Some people don’t lose anything or lose less or lose more. It depends on where your body is. You might lose less next week or none at all. It’s important to keep in mind that although you’re not losing weight, intermittent fasting is still working. And changing your fasting window will change the effectiveness of intermittent fasting. Having a consistent window is what maintains your fasting hours and conditions your body to eating at a certain time. Hope this helps. 🙂

  • Faith

    Love this info! I switched to Paleo a year and a half ago after being diagnosed with an autoimmune illness. I was able to get off meds in six months and watched as my body healed. I have read about intermittent fasting, but have not tried it yet. I don’t have a lot of weight to lose, maybe 5 lbs or so, but those last few always seem to be the most stubborn so Im gonna give it a try. Thanks for sharing!

  • Savanna

    Hello,

    I’ve had successes with weight loss off and on for years. I’m really trying to make the lifestyle change and stick with it. What are some ways you incorporate your leafy greens? I like them but I get tired of eating them the same ways. I love to cook and try different methods. I just haven’t found simple recipes/ways to eat more greens. I’m a busy, single career woman and there are so many days I don’t feel like cooking when I get home. Do you do any meal prepping?

    Thanks!

    • Latrice

      Hi Savanna! I’m pretty busy too. I do meal prep. The easiest ways I incorporate leafy greens is by scrambling them into my eggs, slow cooking greens with roast or lamb, steaming greens to eat with a steak or I fry greens with ground beef.

      • Linda Thompson

        My ophthalmologist recommended lots of spinach for an eye condition that I have. I started eating a spinach salad every day. That was ten years ago and I still haven’t tired of my spinach salads!

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