Intermittent Fasting Case Study- So Far So Good

by on January 28, 2012

Hey intermittent fasting Peeps! I wanted to touch base with everyone and thank you guys for all of the comments and emails. I see that I have hit upon something here that is going to help a lot of people. I was amazed on Monday when I saw all of the emails from people asking questions and commenting on my intermittent fasting case study.

iStock 000018734590XSmall 300x214 Intermittent Fasting Case Study  So Far So Good[Is this the year you take control of your weight? Intermittent fasting will make it easier than you've ever imagined!]

First off, here is a quick update with me.

I have officially completed two intermittent fasts this week and so far. . . so good.

I fasted on Monday and Friday for around 22 to 23 hours each time. Just like before, it was pretty easy to stick with once I set my mind to it. I ate and drank nothing with calories during each fast. Just some water and I had one Diet Coke each day.

I started this recent case study on Sunday night at 181.2 lbs. Below, I listed my body weight each morning and as you can see, I am on the right path. A couple pounds a week is a good rate.

Intermittent Fasting Week 1 Weigh In:

Monday- 179.5 lbs

Tuesday- 178.0 lbs

Wednesday- 178.9 lbs

Thursday- 178.3 lbs

Friday- 178.6 lbs

Saturday- 177.0 lbs

Okay, now I wanted to get in to a few things that I think will help you guys. I’ve talked about this in the past, but it is really important, so I am going to go over it again. In order to consistently lose weight, you have to create a caloric deficit. That is the key to losing weight. Period.

Please remember this when you are fasting and when you are eating in between your fasts. I see a few mistakes that people make when fasting that will defeat the purpose of the fast and decrease your success with intermittent fasting.

Intermittent Fasting Mistake 1)

Eating too many calories in between fasts.

If you fast and reduce your calories, only to overeat afterwards, you just balanced out your calories and you will not lose weight.

Intermittent Fasting Mistake 2)

Worrying too much about what you should eat in between fasts.

Please don’t turn this in to a diet! If you fast, as well as diet in between your fasts, you will not stick with either. Don’t make this harder than it is. Use intermittent fasting to reduce your calories and lose weight. Eat whatever you want in between your fasts. (Within reason. Refer to the first mistake!) Don’t try to do too much at one time. This leads in to the last mistake below.

Intermittent Fasting Mistake 3)

Trying to fix everything at the same time.

If you are overweight, never exercise, and eat like a nightmare, don’t try and tackle everything at once. Use intermittent fasting to reduce your calories and eat the same way as you always have at first. If you do only this, you will still reduce your caloric intake, and lose weight. Once you get used to fasting and start to lose, then slowly start to eat a little better, and start to exercise more.

[Besides the Half Marathon in Pittsburgh in May, me and my oldest son Cory are doing the Warrior Dash in Ohio June 2nd!!! This is going to be so much fun. I can't wait!]

The best case scenario is for all of us to eat clean, fast as needed, and exercise regularly. The problem is most people try to clean up years of abuse by changing everything all at the same time. What usually happens is they crash and burn after the novelty wears off and they are worse off then before. (Think: yo yo diets and gym memberships.)

You will be better off if you slowly ease in to this lifestyle and give yourself a chance to adjust and a chance to screw it up sometimes. If you are too strict and too disciplined all at once, you will fail. Not trying to be negative, just telling you the truth. Why not be more relaxed and still have fun while you slowly lose the weight.

What is the sense in fasting two times a week if you can’t let loose and live a little in between?

We all have different goals and different believes. Personally, I don’t care if I have a six pack, big arms, or am the next “Situation”. I just want to stay decently lean, be able to run the half marathon in May without too much pain, and be in generally good health. I still plan on drinking some margaritas along the way and if I want pizza or excessive carbs now and then, I will eat them. You may have totally different goals, which is fine. The great thing about intermittent fasting is that it will fit in to whatever your fitness and weight loss goals may be.

I will keep you guys updated again soon. For now, I plan on fasting Monday and Friday again next week. Good luck with your upcoming fasts and let me know how it is going and how I can help. Keep commenting and sending me emails and spreading the word about intermittent fasting!


newsignature Intermittent Fasting Case Study  So Far So Good

14 comments on “Intermittent Fasting Case Study- So Far So Good

  1. Anna Dornier on said:

    Hey Kelly, I am a big fan of intermittent fasting as it is THE way that worked (and still works) for me to lose fat at the beginning and now to maintain my ideal weight and body fat. I do find that it is more difficult to fast during the colder months because I tend to get cold during a fast. But, other than that, it is by far the easiest, most effective method to lose fat while still gaining strength.

    Keep up the great work! I look forward to your updates.

    Anna D.
    Anna Dornier´s last [type] ..Never Let Go: A Philosophy of Lifting, Living, and Learning

  2. evin from KVisual Impact Cardio Review on said:

    Hey Kelly,
    So far so good, for sure. Slow and steady wins the race. I’ve tried the clean up everything all at once approach and like you said, went back to where I started.

    It’s extremely important to find a route that works for yourself and to just stick to it. Good job man!
    Kevin@Visual Impact Cardio Review´s last [type] ..2 Weeks Into My Review of Visual Impact Cardio

  3. Alykhan - The Magic Trio on said:


    Looks like your case study is off to a great start! I’m personally a huge fan of intermittent fasting. I’ve been doing it for over a couple of years now and this year I’m trying the Lean Gains approach and taking IF to a whole new level with daily fasting. I love it because when combined with exercise, it allows me to be really flexible with what I eat. Good luck with the half-marathon. I’m sure you’ll kill it!

    Alykhan – The Magic Trio´s last [type] ..The Best Fat Loss Diet Plan

  4. Bryan - kettlebell workouts for women on said:

    WOW, keep up the good work!

    You bring up three really good mistakes that a lot of new people trying to fast and even some people who have been doing it a long time forget about.
    Bryan – kettlebell workouts for women´s last [type] ..Amazons Top 7 Selling Workout Videos For Women

  5. Dave - Not Your Average Fitness Tips on said:

    Great refresher on what it takes to make fasting successful. Sharing many of the same goals as you, I can completely relate to the value of intermittent fasting and can vouch for its effectiveness as well.
    Dave – Not Your Average Fitness Tips´s last [type] ..Weight Loss vs. Fat Loss: Is BMI or Body Fat Percentage More Important?

  6. Anna,
    I agree with you about getting cold during fasts. I hate the cold weather and being from Pittsburgh, I am around the cold a lot more than I wish. When I get leaner, I am usually always cold! I hate it. I guess I would rather be lean and cold rather than hot all the time because I am carrying around too much fat.

  7. Kevin,
    Yeah, I have been communicating with people from all walks of life since I did my first intermittent fasting case study. The biggest thing that I have found when people fail with I.F. is that they either don’t really do it or they try and make it too complicated. If they try and fast and diet at the same time, they fail. The whole point of fasting in my opinion is so you don’t have to diet. Fast a few days a week and then eat a little more relaxed in between. You won’t lose as fast but you have a better chance of sticking with it.

  8. Alykhan,
    If you are fasting the LeanGains way and training, you can probably eat whatever you want! I am pretty excited about the Half marathon on May 6th. I am feeling great with no major pain and my training is going very well. I am up to 7.5 mile runs with no pain and I think I am being a lot smarter than when I got hurt last Summer. I will keep you posted. I am pumped to do the Warrior Dash in Ohio on June 2nd as well. Any race that gives you a beer and a turkey leg at the end is my kind of race!

  9. Dave,
    It is like a broken record with me and intermittent fasting, I know, but it is the one thing that really works for me. I plan on using it on and off as needed for the rest of my life.

  10. The Warrior Dash video looks absolutely amazing. Are you and Cory doing anything special to help train for it?
    Robert´s last [type] ..The Definitive Guide: Losing Weight

  11. eil from NIntermittent Fasting on said:

    I think you’re both right and wrong with the whole “don’t count calories when fasting” recommendation. It’s right, because for a lot of people (especially those that just want to get to a lean, year round figure and don’t necessarily want 6 pack abs) fasting is a really simple way to reduce calorie consumption and manage weight. There’s no need to make it more complex than it really is. For these people I think Eat Stop Eat is probably the best choice of protocol, although more frequent, shorter fasts are also good.

    For anyone who wants astonishing results on the programme, I think calorie counting is essential. Macronutrient timing and cycling is also a very big and important part of the puzzle for those who want to maximise muscle gain and fat loss.

    Good luck hitting your goals!
    Neil@Intermittent Fasting´s last [type] ..What is a Safe Rate To Lose Fat?

  12. Robert,
    I’m not doing anything different for the Warrior Dash as for training. But I do resistance training three days a week and run around 15 -20 miles per week now. I am doing a 5k on Saturday, a 10k April 7th, a half marathon on April 21st and the Pittsburgh half marathon on May 6th! So by the time the Warrior Dash comes around in June, I will be more than ready! :-)

  13. Johnny Poirier on said:

    Dear Kelly,

    My name is John and I’m planning on doing IF training. I’m not doing this to lose weight. I’m lean enough at 165 lbs. being 44 years old. But I would like to put on some lean muscle. Is IF training the best way for me to go do you think? Or am I doomed by my cardio “job” of walking for 3-4 hours?

    I’m finding now though as a mailman in doing my own walk my body is getting accustomed to the amount of walking I’m doing. I barely work up a sweat in 3 hours of walking outside.
    The odd days when mail volume is up I’ll walk up to 4-4 and half hours. Probably in the 17 km range.

    The one day I did fast in the morning (for “spiritual” reasons) and sorted and delivered my whole walk in good time and I didn’t die. But I was pretty hungry afterwards when I came home and ate more than usual.

    So I’m wondering if I should do an intermittent type fast/workout routine say 2-4 workouts a week? What do you think?

    But I don’t want to wear out my body either and be susceptible to colds and flu’s by being out in the cold winter and have my immune system go down and spend more money (which I have not a whole lot of) at the expensive Health Food stores.

    I know I would definitely have to take my naps for sure to give my body of rest and recuperation in my older age. When I was in my 20′s people in my age then were wanting to take naps and I was like huh? That’s for the old fogies! Now I need them but don’t want to.

    The obvious problem area with me as a 44 yr. old is the midsection flab/love handles which I dislike.

    So I was browsing around wondering if I should take a bigger calorie intake kind of protein or carb shakes to supplement my calorie intake. I eat clean. I’m not a junk food eater.

    I’m 165 lbs. straight through for years but still feel too lean.

    Like on the LeanGain site the guy Glenn at age 45 looks great and I wish I had a body that looks rock hard and fit like his

    How do get there and do what he does or did to get that body I’d like to know because I know I can achieve it if I had the proper information and training and nutrition guidance.

    If you can help me in any way to achieve this I’d be ever grateful Kelly.

    Yours truly,

    Johnny P.

  14. Louie on said:

    I started IF last month, my weight was 182 and now I am at around 175, I feel great! I work out 5 days a week and I beginning to see results in muscularity, especially around my abs. My goal is to lose 10 more pounds and sustain a healthy weight at around 165.
    I am 63 years old and my colleagues both at the gym and work are amazed at my results. They want to know the secret or what supplements I am taking. I’ll let you know when I reach my weight goal of 165lbs.
    Thanks for your encouragement and the IF system.


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