How I Lost Weight on personalized Type of Intermittent Fasting: A Case Study of intermittent fasting weight loss Program

Intermittent Fasting Weight Loss Program: How I Lost Weight on personalized Type of Intermittent Fasting

Today I am going to tell you about a modified intermittent type of fasting. I have researched and consulted to my doctor before applying this tool on me to get better results. Now in this post, I am going to discuss a complete schedule and diet plane. You will not have any difficulties to adopt it.

The Idea behind Intermittent Fasting Weight Loss Program:

This plane or schedule of fasting is very simple. This technique has worked for me and I am pretty sure that this also will work for all of you.

I am doing a modified type of intermittent fasting called calorie restricted fasting. Now, what is calorie restricted fasting and how it is helping me?

I am doing this type of fasting for four weeks before my weight was 147 pounds. Yesterday I weighed myself and found my weight is 134 pounds right now. That means I have lost more than 10 pounds here in 4 weeks.

So, what I generally do is I am going to restrict my calories.  I am going to restrict my per day calories 200-500 to 600 calories. Normally according to my lifestyle and work, I need 2,000 to 2,400 calories. Here one thing is very important, my profession. I am a teacher in an engineering college. So, I need that much of calories.

You can calculate very easily the number of total calories you need in a day according to your work or profession. Now I am restricted to around 500 to 600 calories that mean I have restricted on the 2/3 of my daily calories.

How I am doing this fasting: Intermittent Fasting Weight Loss Program Step by Step

I am explaining this step by step, so be with me.

The previous day, I take my last dinner that will be 7:30 in the night. Then next to the morning I wake up at like 5:30 and I drink 3 full glass of water of each glass is 250 ml. That means I am going to drink around 750 ml of water. This water intake will give me an initial boost of hydration for that day. The Recommended amount of water that we need to drink per day is 2 litter. In that, I have already consumed 750 ml in the morning. so that is an initial boost for my hydration per day.

This water intake will also initiate a good bowel movement. It is most important to keep Healthy lifestyle. And after that what I do is I drink the herbal concoction This herbal mixture contains following spices. I drink this herbal drink of around 100 ml.

Morning Herbal Drink:

Take all these following ingredients and boil like a tea for 10 to 20 minutes.

  1. Cinnamon
  2. Cardamom
  3. Star anise
  4. Fennel seeds
  5. Ginger
  6. Ajwain
  7. Cloves
  8. Turmeric

I don’t drink tea and coffee. I have stopped drinking tea and coffee for four weeks. This is also helping me in a positive way. Tea and coffee start gastric irritations in our stomach. If you lower your caffeine intake from the body, it also helps me to get a good quality of sleep in the night.

Detox Drink:

Now after that what I don’t eat in the morning. So, I’m going to drink the green smoothie. Basically, I drink this green smoothie of around 300 ml. What I added to this smoothie, usually like it contains spinach, kale, kiwi fruit, all kind of berries and also a large little bit of lime add lemon juice into that. This smoothie is containing around 50 calories only. Generally, I don’t add any fruit which contains a high amount of sugar. So, this is helping me to clean up my intestine.

I don’t take any calories containing beverages or food except for water from 8 a.m. to 1 p.m.


I drink a lot of water. Now at 1 p.m., I take an omelet, which is made with using 2 eggs. I include yolk egg. I don’t care about cholesterol because I am already consuming fewer carbs and fewer calories. So, I do need cholesterol for my membrane formation.

Green Salad at evening:

I go home at like 4:00 p.m. from my work. So, what I do is I take a green salad, it contains a leafy green vegetable, green vegetables like broccoli which is an important another nutrient-rich food, and also it contains sprouted lentils and nut seeds.

Basically, this is my food in the afternoon. If I put all together, total calories in this a green salad may contain around 200 calories or something.

Evening Work out:

So, after this, I go for a walk. Usually, I go for a walk for five kilometers.  It will be a brisk walk or maybe a slow jog. After that, I come home and take dinner at 7:30 in the night.

Usually, my dinner contains brown bread with the soup or it may be some vegetable curry. One suggestion I would like to mention here, you should use rock salt or Epsom salt in your soup or curry.

So basically, I don’t take food or anything that is dense in the energy. I focus on anything that contains more nutrients. This dinner will give me around 200 to 300 calories. So, in total my daily calories that will come around 500 to 600 calories. Which is basically a calorie deficit compared to 2,400 calories that I need per day.

The science behind the Modified Intermittent Fasting:

So, the idea here is I would like to keep my insulin-glucagon ratio low. When you keep insulin-glucagon ratio low that means your glucagon is more than the insulin.

Glucagon is a catabolic hormone whereas insulin is an anabolic hormone. So, you are basically keeping yourself in the catabolic state. So, the first thing is fasting will break your fatty acid adipose tissue (or simply body fat). Your glycogen is broken down into glucose. This is then provided to the brain and blood cells.  Whereas you are breaking your adipose tissue or body fat for all the other tissues. Fatty acids come from adipose tissue and oxidation of fatty acid is going on because you are keeping your glucagon more than the insulin.

So, if you keep insulin high that means you get into anabolic state. All that synthesis process like adipose tissue will go on. So it is always the important thing here is to keep your insulin low and glucagon high so that catabolic state is maintained. It will help in the breakdown of adipose tissue.


Now one question arises here, why do I take egg omelet in the afternoon? The answer is, because as I have said that I have taken my dinner at 7:30 p.m. Next day I will take my lunch at 1 P. M. in the form of an omelet.

I have not taken anything that is rich in calories since long hours it is around 16 hr. So, by 16 hours your gluconeogenesis process starts to steam up and going towards the peak by 24 to 48 hours. I really don’t want my gluconeogenesis on here to break my skeletal muscle because the source of gluconeogenesis predominant is skeletal muscle.

I don’t want my skeletal muscle to be broken that is why I am going to give my body the proteins in the form of an omelet. The omelet takes egg protein. Basically, protein is amino acids and amino acids will be supporting gluconeogenesis process.

Note: if you allergic to egg or you don’t eat this you may consume Soya protein like tofu, pulses as an alternative protein source. Although they are not as rich in protein as an egg. You may also use quinoa.

I take my green salad containing nuts and seeds and little calories there at 3’o clock in the afternoon.

Read Also: Health Benefits of Fasting Benefits

Workout during Intermittent Fasting Weight Loss Program:

In the morning I do 30 minutes of weights. I also do treadmill with the inclination around 10 and the speed of 3. so that my lower limbs will be felt muscle contraction. It will help in strengthening my muscle. Also, I do upper weights for my upper body. I do push-ups thereby I stimulate my skeletal muscles so just to keep the skeletal muscle mass quantity.

So on one side, I am trying to break an adipose tissue, on the other side, I am simulating my skeletal muscle growth.

So thereby it is helping in losing daily adipose tissues, not really losing skeletal muscles. This is what I am doing for 4 weeks.

It has given a fantastic result for me. I have lost more than 10 pounds of weight.

Also, it has improved my sleep quality.

Usually, I sleep by 9:30 or 10:00 I wake up at 5:30. I sleep for eight hours and the quality of sleep is fantastic since the time I am doing this kind of fasting. This is how it is helping me.

Benefits of  this Intermittent Fasting Weight Loss Program:

I don’t feel the lack of energy during the daytime. Actually, I am much more active than now before.

It proves that calorie restriction doesn’t really affect the activity level.

You don’t feel tired during the day just because you are not taking the much calories in the form of food. This is because you are going to get calories or energy from the breakdown of adipose tissue.

So overall it has brought rapid change in my life and I feel much lighter, much better right now.

So I hope this post has helped you in understanding the process the intermittent fasting weight loss program. Hopefully, this will bring up how did you change it. If you follow this kind of Intermittent Fasting Weight Loss Program, it may help you to lose weight and also feel yourself better. If you have any questions so kindly don’t hesitate to put that in the comment section below. I have explained the other intermittent fasting benefits.

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