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

By the end of this article, you will better understand why I believe intermittent fasting is the absolute most powerful tool you can tap into for weight loss. It’s why you should never do any calorie-counting ever again. I particularly OMAD and alternate-day fasting are the most powerful tools. You’ll understand why time-restricting is safe and 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. The pictures show it simply by following a type of intermittent fasting. My process varied between OMAD and alternate-day fasting. I’ve also included a schedule for alternate-day fasting and OMAD. It will show you the type of weight loss 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. You may need to hit the breaks if this is your first time hearing about OMAD or alternate-day fasting and the results that these tools will be able to 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. It is as simple as just skipping meals. All you have to do is start pushing your eating window, which may seem hard at first but ends up getting progressively easier.

It works, as you can see from my journey. Yes, it can be seen as a diet. 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. 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 various fasting routines, I’ve seen results in as little as a week. If you still do it, you’ll be amazed by the results achieved in 1 or 3 months.


There are many different types of IF. The most common ones are  16/8 and 23/1. 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 see results in a couple of weeks. It is if you’re also mindful of the food you’re eating during your eating window.

However, the best results types are either OMAD or alternate-day fasting. They force you into a significant caloric deficit while still easily fitting into life with social commitments. Despite what you may believe, intermittent fasting is healthy. 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 faster than most people would think possible. I still had 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 manage to lose 5 pounds in a week if you 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 lost 10 pounds in two weeks (14 days) simply by limiting my eating. Although I thought about doing a detailed food diary, I decided against it.

If you are curious about how I feel when I am not eating for extended periods, I previously documented my 14-day water fast.

For most people, losing weight while still being able to tend to your other various commitments is 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.

As you’ll be able to see if you continue reading, I lost a substantial amount of fat through IF. 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 previously been in periods of my life where I wanted to lose weight. I previously did try the more traditional approach of calorie-counting and found it extremely awful.

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 14 days.

However, such extended periods of fasting are not for the faint of heart. It is not 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 day. It’s while going through the strenuous math of accurately determining the number of calories you consume. Then the app comes 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 to reach your weight goals? Do you even get some of the other health benefits that not eating will provide you with, such as increased levels of autophagy?

Check out my articles on losing face fat and side fat.

You won’t be a slave to an app that says it will make your life easier while capturing your valuable data and selling it to companies profiting from it. Do you ever really feel like you see the difference when you step on a scale in those cases?

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 possible while feeling great doing so.

Those aggressive sugar cravings I used to have when I was growing up? It’s 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 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 eat a horrible diet. I am not saying that you will be getting all the nutrients your body ought to be getting if you’re not also making dietary changes.

When you embark on your new journey, you will find interesting things. You can even get started with the more traditional sense of intermittent fasting or OMAD. Hopefully, fasting in its various forms will allow you to reach the goals that you may have for yourself.

This article will also discuss why there is no need for you to start with ADF or do extended fasting.

I encourage you to read about my journey of managing to lose 26 pounds in 14 days, all while feeling great. There were minor exceptions. One day, I managed to drink too much coffee, and 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). You will get to understand better why humans evolved too fast.

We never used to have ready access to food to the extent that we have it in today’s society. We sure never used to have access to 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 try intermittent fasting, I would at least encourage you to cut out sugar for 2 weeks. 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 hard chocolate). 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 people usually experience as they’re transitioning from being reliant on carbs for fuel to fat.

Suppose you want a thorough understanding of some of the underlying science. In that case, I urge you to read the article on my 14-day water fast. This article is more intended as an easier introduction to voluntarily depriving yourself of food (the technical definition).

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

I love the sweet stuff, especially Belgian chocolate. I have now also found a tool that makes it easier than anything to ensure 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 basic form means keeping yourself from eating for periods. Most people will already have a fasting window between 8 and 10 hours long as they go to bed.

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

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

It also opened my mind that it is possible not to 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 recommend that you work your way up to do are OMAD and ADF. OMAD is when you only eat one meal per day. It means 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 they 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 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. 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 you might be hoping for.

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

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

As you eat either carbs or protein, your body raises your insulin levels. However, carbs do so much more than protein does. When your insulin levels are high, your body won’t tap into your fat. Instead, 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. It encourages your body to tap into its fat stores. Any change will feel significant when you aren’t fat-adapted and used to tap into this stored fat.

If your insulin levels are high, you cannot optimally use fat. Your body will send you 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 not eating. You may quickly find that you don’t feel great when fasting for 13 or 15 hours as you’re just starting.

That’s entirely normal. You will find that it becomes increasingly easy to not depend on food every 2 hours.

You may have started 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 – is having an eating window of 6 to 8 hours.

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

The math is simple. Your body’s in a prime state for fat loss. You are restricting your eating window to an amount of time that makes it virtually impossible to consume the number of calories 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 adapts. 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. It is 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. After that amount of time, your hunger will decrease significantly as well.

When you keep pushing your eating window, you will quickly see that it is likely easier to compress your window than you imagined. I would be surprised if you still can’t do OMAD after a month of pushing your window.

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, I will show you how you can lose between 6 and 16 pounds in a month with IF with the examples below. That is if you are following the schedule that I am outlining.

If you go to those events on an extended fast and tell them that some random guy on the internet encouraged you not to eat for a week, you will get some elevated eyebrows 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 burn 2,500 calories per day. When you’re doing OMAD, you’re managing to get just 1,000 calories per 24 hours. We are assuming a calorie in, calories out approach. It’s flawed, however.

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

Once you get started, you’ll quickly see how manageable it is to do OMAD.

Let’s now assume that you’re not doing OMAD but rather choosing only to eat every 2 days. 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 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 every 24 hours. You’ll see that they’re not unreasonable.

How do I make sure that I get the most benefits from this journey?

You are probably bound to lose weight if you decide to try out one of the methods discussed here. Unless you feast yourself during your eating window, there is still a range of things that will further increase your fat loss.

Meal sizes when refeeding.

Suppose instead of eating 1,000 calories during an ADF approach. You were to get 750 calories. In that case, you increase your caloric deficit even further. As illustrated by the image, it gives you a deficit of 14,500 calories.

alternate day fasting caloric schedule


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

alternate day fasting table

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

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

OMAD and 23 1 intermittent fasting keto caloric schedule

What you’re eating

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

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

If you’re doing one of these methods, I will encourage you to get most of your calories from protein and fat. It keeps you in happy keto land, ensuring optimal fat utilization while making you feel the best you can.

Your eating window

When you’re eating, you’ll likely get some insulin response. It reduces your fat-burning capabilities. The better you are at avoiding an insulin response, the more fat loss you’ll end up with. That 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.

The tables above indicate that it also really comes down to the number of calories you consume. They did not consider the insulin response, which would be very difficult to set up in a table. The very thing I have against weight loss apps.

Hopefully, my journey and the results I have achieved have inspired you to pursue the goals that you may have, knowing that reaching them is possible. It can be great and effective even within a relatively short period!

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