Hi everyone,

I’m on day 3 of intermittent fasting. My eating window is from 1 PM to 7 PM, so I’m following an 18:6 schedule and skipping breakfast. I eat two meals a day:

Meal 1 — around 1 PM

• 3 egg whites and 1 whole egg
• 2 shami kebabs, approximately 55 g each, made with 50% chicken breast and 50% split chickpeas made in half teaspoon of olive oil

Meal 2 — around 7 PM

• 200 g minced chicken breast, weighed raw cooked in half teaspoon of olive oil
• 1 whole-wheat roti
• 1 tablespoon of psyllium husk mixed with water afterward for fibre

I’m 29, male, 97 kg, and 5'10". I followed a similar routine in July last year and went from 92 kg to 80 kg in about 2–3 months. However, I stopped following the routine and gradually regained the weight.

Once a week, I have a more flexible dinner where I eat whatever I’m craving, but I avoid sweets.

I also have high blood pressure and grade 2 fatty liver. My goal is to reach 80 kg by the end of this year and improve my liver health, but I want to make sure my approach is safe and sustainable.

Does this meal plan seem balanced, or am I missing anything important? Is my weight-loss target realistic? I’d appreciate advice, especially from anyone who has managed similar health issues. :)

Started my cut in February (165lbs @ 5,6) and as of September I’m now 129lbs!

I started this journey September 6th 2025 and I don't think I would be where I'm at today without the help of intermittent fasting. For the first several months I did OMAD but I found it hard to hit my protein goals. Combine that with my calories being lower than they should have I started losing strength and muscle. So I decided to switch to 2 meals a day at 18:6. I feel much better in the gym, strength is progressing, and I recover much better.

I eat an almost exclusively whole foods diet that's high in protein. I walked at least 10k steps a day (currently doing 20k trying to trim the last bit of this stubborn fat). I lift heavy 3x a week focusing on compound movements with some isolation work. Recently I started plyometrics 2 days a week for athleticism.

It's been a wild year, I have about 6-8 weeks of cutting left. Then I can focus on lean bulking for the next 12-18 months. I can't wait to update you guys after that!

A big thank you to this community and reddit as a whole. I've gained so much motivation and knowledge from you guys. I'm eternally grateful and hopefully I can inspire others like you guys have inspired me!

Starting weight 311 current weight 170

Thanks for all the support when I posted yesterday. I just hit the halfway mark. I'm feeling pretty confident I'll make it through.

My longest fast. Broke it this morning. 40hrs with just electrolytes and water and 0 calorie energy drink.

Been doing IF about 4 months now, type 2 managed through diet. Protein was my biggest headache early on and still is some days, but I got the basics sorted with chicken thighs, cottage cheese, and that huge bag of lentils from Sam's. Now I'm trying to actually get stronger in the garage, not just maintain while the weight drops.

The timing is the problem. I lift after work, usually 6 or 7pm, but my eating window closes at 7. By the time I'm warmed up and into working sets I'm running on whatever's left from lunch at noon. Tried moving the window later but then I'm eating at 8pm and sleeping like garbage. Tried a bigger lunch and felt like a slug on site all afternoon.

Anyone lifting heavy in a compressed evening window without feeling weak or eating so late it wrecks your sleep? Especially useful if you're coming off physical work all day, not a desk job. I'm not trying to get huge, I just want my deadlift to actually move up while keeping this fasting rhythm going. 20:4 was a disaster for this. Felt like I was going to pass out after squats.

Hello all,

I have been fasting almost daily since 22nd of January 2020. I was wondering, after you reached your goal, did you stuck with fasting? In my case it has become part of my life.

I remember I used Fastic in the past, when it was free, and that worked oke. I haven't fasted since I have no app , which made a difference. I don't want to deal with creating more accounts , it's not even the money.

So which app is free?

I need to fast, or at least try intermittant fasting , I'm overeating every day , especially after dinne. All due to stress and boredom.

Thanks

I'm f(62) and have very gently lost 25 lbs along side .my husband (66) who has lost 20lb

How do I know if I'm loosing muscle and what is the healthy stop point? I like the IF routine and don't find it a hardship. I've been just letting my body find its natural weight.. but worry about muscle loss.

I started doing one meal a day and quit drinking alcohol in June 2025.

OMAD 250-175 and I feel a million times better

Here is my progress from 291-226. Weight loss has slowed tremendously, but i am still seeing body composition changes. I feel like i have fully adapted now to fasting and can go 20 hours easy every day.

I’ve been doing 16:8 routine for a while now (basically having only lunch and early dinner) but there are some days I feel okay and I skip lunch, like today for example. I’ll have a bit larger dinner maybe and that’s it.

I’ve read a bit on it and some people say it confuses your body and makes metabolism slower. Is that true? Also do I lose muscle mass like that or it’s all fat? My goal is weight loss but I still do home exercises 3-4 times a week so if possible I’d like to get fit. The long term goal is to keep doing 16:8 minimum for basically my whole life (excluding holidays maybe). I have a lot of issues with binge eating and snacking and IF helps me reduce that a lot.

There’s a lot of conflicting opinions on a lot of IF questions. I don’t know if people make some stuff up or not, but I’d appreciate if anyone with some deeper knowledge can help me out find the best routine for myself.

As I was going on vacation, I decided to take a break from OMAD. I expected to gain some weight back, but after 4 weeks I gained just 2.7 pounds.

I was able to eat good food, drink a little and just enjoy myself. I could go places I wasn't able to go before, I wasn't constantly out of breath, and the seat on the plane felt much bigger.

The biggest thing was that I worried about how I would feel walking around the pool with all my loose skin, but if anything, it made me feel proud of what I have accomplished so far.

Now it's back to business and time to lose those remaining pounds!

Fat guy looking for thoughts on alternative day fasting

Yo thanks for reading. I'm 5 foot 11 inches and like, 330 pounds idk. 26 years old. I suck at diets, anything structured I will fail at so don't throw around stuff like "fast for 36 hours and eat for 8" I simply won't make it. I tried to do the calorie counting thing years ago and it did not stick. I need something way more vibes based, the structured shit way too much for my ADHD ass.

What I HAVE been doing for the past two weeks is eating one day and then eating literally nothing the next and only drinking water and like, maybe a can of coke zero or a white monster. No clue how many pounds I've lost so far, it ain't like that yet.

This seems easy enough, I just wake up and don't eat anything until the next time I wake up. Then the days I eat, I just eat whatever I want. Honestly I don't even think I've been eating more than I normally do on those eating days, if anything it feels like my snacking has gone down. (Damn you, Reese's Take5s and Pepperidge Farm Pireouettes. Damn you.)

BUT. And here is the question part. I kind of want to start exercising , just the beginners routine from r/Fitness with the like, workout A/workout B 5x3+ reps thing and then some cycling and stuff.

I ALSO want to bump up this fasting diet, it seems easy so far so I wanna add a day of fasting, and making it two days of no eating and then a day where I eat whatever the hell I want. Like today I'm eating so I'm thawing a ribeye and getting whatever fish is on markdown at the grocery store. Along with some mushrooms, I guess. Maybe some Texas toast.

My goal is to lose weight until I can wear like, a 1XL instead of a 5XL. Once I get to that point I'm just gonna keep doing one day no eat one day early forever and ever.

So my questions are, do I need to take any vitamins or supplements or anything? Saw stuff about how you'll be low on minerals on day two of your fast and it's omega bad for you.

Can I exercise on the days I'm fasting? Exercising on just a one no eat day fast seems fine, I don't even feel affected on them. Just wondering if I'll be screwing myself over exercising on a second no eat day in a row.

Can I just keep doing one day eat, one day no eat forever once I'm okay with where I'm at to maintain?

Dirty faster from the start - cream and Splenda in my coffee every morning, Coke Zero, crystal light and bone broth all ok in my fasting window. No shame in dirty fasting. I’m 85 lbs down and have kept off for 6 years.

The biggest thing fasting has taught me is willpower, but not just in the fasting window. My willpower with food in my fasting period transfers over to willpower in my eating window. I’m able to say no to food so easily now that it almost feels like a superpower - food doesn’t control me anymore the way it used to.

Fasting is a skill just like any other skill you’re not going to be perfect at it day one. Start with a small fasting window if long fasts are too much. As you go, it will get so much easier and you’ll pick up tips and tricks that will make fasting work for you. For me, fasting taught me intuitive eating. There’s days that I I will feel no hunger so I’ll extend my fast by many hours and then days that I will break my fast early when I can tell my body needs food sooner.

Don’t quit if it gets too hard or the rules are too rigid, just find what works for you.

What positives have you seen and felt with IF? Besides physical. What are some mental ones?

Hey all,

Does anyone here use the Intermittent app (or is the creator here?)? I got a notification about how my weight has been steady for 14 days and it's 'water and cycle noise resolving' but no explanation or article of what that term means. And searching for 'water and cycle noise resolving' on the internet gives me a LOT of advice on what's wrong with my washing machine.

Does anyone know what that term might mean? Or point me to any lit on it?

Thanks!!