20 Pound results: Intermittent Fasting, OMAD & alternate day fasting

By the end of this article you will better understand why I believe intermittent fasting, particularly OMAD and alternate day fasting, or otherwise known as ADF, are the absolute most powerful tools that you can tap into for weight loss, and why you should never do any calorie-counting ever again. You’ll understand why time-restricting is both safe, but why it is also the most powerful tool available for your weight loss goals.

You can see from my story that I managed rather significant before and after results, as shown by the pictures, simply by following a type of intermittent fasting, also known as IF, that varied between OMAD and alternate day fasting. I’ve also included a schedule for both alternate day fasting and OMAD that will show you the type of weight loss that are possible if you have a metabolism like mine – keep reading to see those.

No, I won’t encourage you to jump straight into skipping eating, especially if this is your first time hearing about OMAD or alternate day fasting and some of the results that these tools will be able provide you.

How does it work and how do I get started?

Intermittent fasting, OMAD and Alternate Day Fasting are various ways of practicing time-restricted eating and it really is as simple as just skipping meals. To get started, all you have to do is just start pushing your eating window, which may seem hard at first but ends up getting progressively easier.

It definitely works, as you can see from my own journey.  Yes, it can be seen as a diet, but it can easily become your most important tool in maintaining a healthy weight.

How long does it take for it to work? It’s important to know that it’s mainly a tool that makes caloric restriction easier, and that your results will vary depending on how strictly you stick to the schedule. However, it won’t take long before you start seeing it working, as most people will see results within 2 weeks. Yes, it works for both men and women.

Doing my own various fasting routines, I’ve been able to see results in as little as week, but if you still to it, you’ll be amazed by the results that can be achieved in 1 or 3 months.


There are many different types of IF, however the most common ones are 12 hour fast, 16/8, 18/6 and 20/4. As the name suggests, with 16/8, you fast for 16 hours after which you have an 8 hour eating window. With 16/8, you can generally expect to start seeing results in a couple of weeks if you’re also mindful of the food you’re eating during your eating window.

However, the types that have the best results is either OMAD or alternate day fasting, as they basically force you into a significant caloric deficit while still being easy to fit into a life with social commitments. Despite what you may believe, intermittent fasting is healthy as it helps lower your insulin production and makes it easier to keep weight off than traditional weight loss methods.

My experience

I will show you my day to day results on the scale that I achieved, achieving weight loss a lot faster than most people would think possible, while still taking the freedom to meet up with friends and socialize and take breaks from these eating habits.

Week 1:


  • 0 – 180 pounds
  • 1 – 178 pounds
  • 2 – 177 pounds
  • 3 – 176 pounds
  • 4 – 177 pounds
  • 5 – 175 pounds
  • 6 – 175 pounds
  • 7 – 175 pounds

Yes, the numbers above show that you can in fact manage to lose 5 pounds in a week if you really commit to it.

Week 2:


  • 8 – 174 pounds
  • 9 – 173 pounds
  • 10 – 172 pounds
  • 11 – 172 pounds
  • 12 – 171 pounds
  • 13 – 170 pounds
  • 14 – 169 pounds

As the two lists show, I managed to lose 10 pounds in the span of two weeks (14 days) simply by limiting my eating, and although I thought about doing a detailed food diary, I decided against it.

If you are really curious about how I feel when I am not eating for extended periods of time, I already previously documented in much depth how I felt every single day during my 14 day water fast.

For most people, being able to lose weight while still being able to tned to your other various commitments is really what people desire. The stricter you are on your diet days, the more lenient you can allow yourself to be when you do have commitments. The goal is still a caloric deficit, after all.

Also, as you’ll be able to see if you continue reading, I was able to lose a substantial amount of fat through IF, and I will walk you through why I believe this form of lifestyle change will be far superior to anything you have ever tried before.

I have definitely previously been in periods of my life where I wanted to lose weight, and I previously did try the more sort of traditional approach of calorie-counting and found it extremely awful.

While I have dabbled in more extreme versions depriving myself of food, such as the 14 day water fast that I previously did – yes, I previously subjected myself to not having one ounce of food for an entire 14 days.

However, such extended periods of fasting is definitely not for the faint of heart, nor is it necessarily something anyone will be able to do.

It also takes a good amount of dedication to unlearn everything you have been taught about weight loss.

The traditional tune encourages you to eat many, small meals every single day, while going through the strenuous math of magically being able to accurately determine the amount of calories that you have been consuming, while coming up with a near impossible attempt at figuring out how many calories you have been burning that day.

What if I told you there is a much easier way for you to reach your weight goals, and also get some of the other health benefits that not eating will provide you with, such as increased levels of autophagy (the body’s self-repair mechanism)?

Check out my articles on losing face fatback fat and side fat as well.

You won’t be a slave to an app that says it will make your life easier, while in fact capturing your valuable data and selling such data off to companies profiting from such data, without ever really feeling like you are seeing the difference when you step on a scale.

If you are starting your weight loss journey, I applaud you.

It is no small feat.

Before fasting, I never knew that I could lose weight as easily as I have been able to, while feeling great doing so.

Those aggressive sugar cravings I used to have when I was growing up? Gone.

Those massive hunger pangs that I would get whenever I wouldn’t eat by my usual schedule? Gone.

That need to watch what I ate in order to ensure that I wouldn’t be gaining weight? Gone

Fasting has truly revolutionized my relationship with food.

Now, don’t get me wrong. I am not saying you should simply eat a horrible diet. I am not saying that you are going to be getting all the nutrients that your body really ought to be getting, if you’re not also making dietary changes along the way.

However, what you will find when you embark on your new journey, whether it is the more traditional sense of intermittent fasting, or the slightly longer form where you’re either only eating one meal a day (OMAD), or where you only get calories every other day (ADF), hopefully fasting in its various forms will give you the possibility to reach the goals that you may have for yourself.

In this article, I will also talk a little bit about why there is absolutely no need for you to either start out with ADF or do extended fasting for that matter.

I do encourage you to read about my journey of managing to lose 26 pounds in a matter of 14 days, all while feeling great, with very minor exceptions (I had one day where I managed to drink too much coffee, and apparently the effects were rather elevated lacking any food in my body).

We’ll take a closer look at some of the science (which I have also covered in the previous articles I mentioned on fasting), and you will get to better understand why humans evolved to fast.

The truth is – we never used to have ready access to food to the extent that we have it in today’s society, and we sure never used to have access the insane amounts of sugar that we are consuming today, which are the thing that is causing the health crisis.

Should this article not give you the desire to at least give intermittent fasting a try, I would at least encourage you to cut out sugar for 2 weeks and you will soon see how drastically your urges for that sweet stuff will change.

While in high school, I did exactly that. I cut out sugar for 2 weeks. No soda. No candy (no chocolate, which was hard). My cravings were GONE. It made me realize just how much we are slaves to sugar and the various industries that stuff it in the food that we’re consuming.

I want you to leave this website with a feeling of desire to pursue your goals.

I regularly do 72 hour water fasts, and they are now so common that I can do them and not even flinch. I no longer get any of the symptoms that people usually experience as they’re transitioning from being reliant on carbs for fuel to fat for fuel.

Again, if you want a thorough understanding of some of the underlying science , I really urge you to read the article on my 14 day water fastThis article is more so intended as an easier introduction into the topic of voluntarily depriving yourself of food (the technical definition).

I know that most will think of it as an experiment just shy of insane if you don’t eat for extended periods of time. I used to think that going without food for 48 hours was crazy as well before my friend told me me to give it a try – now I am hooked!

While I love the sweet stuff (especially Belgian chocolate), I have now also found a tool that makes it easier than anything to make sure that I can get rid of any additional weight that I might have put on.

What is IF, OMAD and ADF?

Intermittent fasting in its most essential form simply means that you are keeping yourself from eating for periods of time. In fact, as you go to bed, assuming you don’t wake up in the middle of the night and start snacking, most people will already have a fasting window that is somewhere between 8 and 10 hours long.

However, you can choose the window that you are comfortable with, or you can work yourself up to longer periods of fasting like I did.

I didn’t just jump straight into no calories at all for 2 weeks. How do you think I felt when I did my initial fast of 2 or 3 days? Miserable, right? Yes, I definitely did feel that way.

It also opened my mind to the fact that it is in fact possible to not eat every day. My following fast was 5 days, and then I aimed for a 10 for my third attempt. I didn’t make it and felt like I had to stop at 9.

But when it comes to getting started on the journey, the two tools that I absolutely recommend that you work your way up to be able to do is OMAD and ADF. OMAD, as the name suggests is when you only eat one meal per day. Effectively meaning that you are fasting for 23 hours.

ADF is when you are only eating every 32 to 48 hours.

The good thing about these tools is that it will be the absolute easiest way for you to lose weight. Significantly easier than those apps I previously mentioned.

Significantly easier than busting your behind at the gym to burn off those additional 200 to 400 calories while feeling miserable. Yes, you can easily lose weight without exercise. How about that?

The underlying idea of weight loss is undisputed and the simple equation looks like this

weight loss = caloric burn – caloric intake

However, that is about where the truth stops regarding what you have been told. Your caloric burn depends on a range of factors, you probably already know that.

If you have more muscle, you’re expending more calories. If you have more fat, you likely also have more muscle, why you’re expending more calories.

Those things are true.

But if you do not eat to optimize your caloric burn, you won’t easily achieve the weight loss that you might be hoping for.

The reality is that your caloric burn depends on your caloric intake, and the good news is that fasting puts your body in a prime state to tap into that stored fat that you have been wanting to get rid of.

Your body is either expending glycogen for fuel, or it’s using fat. With that said, most people will never get their bodies in a state where they are majorly using fat, meaning you are starting off with a sub-optimal setting when you are trying to lose that very mass.

As you eat either carbs or protein, your body raises your insulin levels, although carbs do so to a much extent that protein do. When your insulin levels are high, your body won’t tap into your fat, but rather your body’s glycogen which are stores that you replenish as you get those two types of food.

When your body doesn’t have access to glycogen, it will start producing ketones which encourages your body to tap into its fat stores. When you aren’t fat-adapted and used to tapping into this stored fat, any change will feel significant.

If your insulin levels are high you LITERALLY cannot optimally use fat, and your body will send you all sorts of emergency signals, like extreme hunger.

As you become fat-adapted, all of this gets easier.

The good news is that the easiest way to become fat adapted is by not eating. As you’re just starting out, you may quickly find that you don’t feel all that great when you have been fasting for 13, 14 or 15 hours.

That’s entirely normal. What you will find, though, is that it becomes increasingly easy to not depend on food every 2 hours.

You may have started out your journey only feeling comfortable fasting for 10 hours, and suddenly you’re following a 16:8 or 18:6 regimen. Yes, perhaps the most common variation – having an eating window of 6 to 8 hours.

Will it yield results? Definitely, as you’re keeping your insulin levels lower, as well as your general overall caloric intake lower, however, as soon as you start doing OMAD, you will see those pounds just dropping off of your frame left and right.

The math is simple. Your body’s in a prime state for fat loss, and you are restricting your eating window to an amount of time that makes it virtually impossible to consume the amount of calories that you’re expending, hence you’ll lose weight.

Won’t I be hungry while doing it?

Yes, you will likely experience some initial hunger as your body is adapting, and there’s a scientific reason for it.

When your body gets used to consuming calories at certain times, it also excretes a compound called ghrelin around those specific times, which is in fact the compound known as the hunger hormone.

You will feel hungry as a consequence.

But… Have you ever noticed that your feeling of hunger will be significantly lowered if you force yourself not to eat while you’re hungry? You may walk around for 1-1.5 hours feeling very agitated and angry, but after that amount of time, your hunger will decrease significantly as well.

When you keep pushing your eating window, you will quickly start seeing that it is likely easier to compress your window than you would have previously imagined. If you still aren’t able to do OMAD after a month of pushing your window, I would be majorly surprised.

How much weight can you lose in a month doing it?

The reality is that most of us have social commitments that may mean we are getting together with friends and family where food and drinks are being served. However, with the examples below, I will show you how you can lose between 6 and 16 pounds in a month with IF. That is, at least if you are following the schedule that I am outlining.

If you are to go to those events on an extended fast and tell them that some random guy on the internet encouraged you to not eat for a week, you are sure to get some elevated eye brows and comments.

Both OMAD and ADF offer tools that can be incorporated into most people’s lives without feeling like you are majorly altering your various commitments, while still being able to see great results.

For simplicity, let’s assume that you are burning 2,500 calories per day and when you’re doing OMAD, you’re managing to get just 1,000 calories per 24 hours. Also, we are assuming a calories in, calories out approach, although it’s flawed.

The simple math is that you’re at a 1,500 calorie deficit every 24 hours. Over the span of a week, that’s a deficit of 10,500 calories, meaning you’ll lose 3 pounds per week (assuming a pound of fat is 3,500 calories), while freeing up a lot of time to do other things.

And trust me, once you get started, you’ll quickly see just how manageable it is to do OMAD.

Let’s now assume that you’re not doing OMAD, but rather choosing to only eat every 2 days, and when you are eating, you get 1,000 calories.

While it may sound unpleasant, I swear it’s easier than it sounds. The table underneath is now what your caloric deficit looks like, assuming you get your calories on the first day.









Calories in








Calories out








Caloric deficit








In that situation, you will have a total caloric deficit of 13,500 in just the span of a week, or just shy of a 4 pound weight loss.

Think those numbers are crazy?

If you jump over where I talk about my 14 days of not eating, I go through the numbers on the scale each 24 hours, and you’ll see that they’re not unreasonable at all.

How do I make sure that I get the most possible benefits out of this journey?

While you are probably bound to lose weight if you decide to try out one of the methods talked about here, unless you really feast yourself during your eating window, there are still a range of things that will inherently further increase your fat loss.

Meal sizes when refeeding

If, instead of eating 1,000 calories during an ADF approach, you were to get 750 calories, you manage to increase your caloric deficit even further, allowing you a deficit of 14,500 calories, as illustrated by the image.

alternate day fasting caloric schedule


That’s another deficit of 1,000 calories per week. However, if rather your window contains 2,000 calories, the table would look like this.

alternate day fasting table

So if you were to get 2,000 calories during your refeed instead of 750, you’d lose 1.5 pounds less per week.

However, the same fat loss could almost be achieved by doing OMAD on a 500 calorie per day diet, as illustrated below.

OMAD and 23 1 intermittent fasting keto caloric schedule

What you’re eating

Think you should just eat 750 calories of ice cream? Think again.

The more carbs you get, the higher your insulin levels and the lower your caloric burn will be as well as you’re stumbling out of ketone-land.

If you’re doing one of these methods, I would really encourage you to get the majority of your calories from protein and fat as it keeps you in happy keto land, ensuring optimal fat utilization, while making you feel the best you possibly can.

Your eating window

When you’re eating, unless you go keto, you’ll likely get some sort of insulin response, reducing your fat-burning capabilities. The better you are at avoiding an insulin response, the more fat loss you’ll end up with, and that simply means that your optimal results will happen from only eating for a very small portion of the day and allowing optimal ketone production during the rest.

Although the tables above indicated that it also really comes down to the amount of calories you’re consuming, they did not take into account the insulin response, which would unfortunately be very difficult to set up in a table, the very thing I have against weight loss apps.

Hopefully my own journey and the results I have been able to achieve with a mixture of various forms of intermittent fasting such as OMAD and ADF have inspired you to pursue the goals that you may have, knowing that reaching them is definitely possible, even within a relatively short period of time!

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