Intermittent fasting has become a popular trend, but it’s not just a fad for many—myself included. After trying it for several years, I can confidently say that it’s not just a weight-loss method; it’s been a game-changer for my overall health. If you’re curious about how intermittent fasting works and what a typical eating day looks like, let me take you through my personal experience and what helped me shed 15 kg, feel energized, and improve my digestion.
How I Got Started with Intermittent Fasting
It all started about four years ago, when I was first introduced to intermittent fasting by a colleague at the health magazine where I work. At the time, I was struggling with digestive issues that seemed to never go away. When I heard about intermittent fasting, I was intrigued but skeptical. Could this actually help with my issues and weight loss?
After doing some research, I decided to give the 16/8 fasting method a try. This method involves fasting for 16 hours a day and eating during an 8-hour window. For me, I chose to fast from 4 PM to 9 AM the next day. It wasn’t easy at first, but as I stuck with it, I began noticing improvements in both my digestion and overall well-being.
What Changed in My Body Since Starting Intermittent Fasting
The first noticeable change I experienced was in my digestion. For years, I had struggled with bloating, stomach cramps, and other digestive discomforts. But after incorporating fasting into my routine, I felt lighter, and the bloating and heaviness after meals seemed to disappear. The process was gradual, but my body felt like it was finally “resetting.”
My sleep also drastically improved. I began enjoying deeper, more restful sleep and no longer needed an alarm to wake up for work. The structure of intermittent fasting, combined with an earlier bedtime, allowed me to find a rhythm that worked for me.
As for weight loss, I was amazed at the results. Over the course of a year, I lost 15 kg. And four years later, I’ve managed to maintain that weight. At 1.65 meters tall, I’m now almost at 50 kg. It feels incredible to have more energy and to see how my body has transformed.
One of the most important lessons I’ve learned during this journey is that fasting isn’t about deprivation; it’s about eating mindfully during the feeding window. To be successful with intermittent fasting, you must still prioritize balanced meals during your eating hours.
A Typical Day of Eating
Now, I’ll walk you through a typical day of meals in my intermittent fasting routine. Of course, it’s important to remember that flexibility is key, and I don’t eat the same thing every day. I make sure to include a variety of fruits, vegetables, and healthy fats to keep my meals nutritious and satisfying. Here’s how my day goes:
Breakfast:
I usually start my day with a freshly squeezed lemon juice or a cup of herbal tea. After fasting for 16 hours, my stomach is ready for something light but nourishing, so I opt for a skyr yogurt topped with berries or kiwi. Occasionally, I treat myself to a couple of squares of dark chocolate to satisfy my sweet tooth.
Lunch:
For lunch, I typically enjoy a hearty salad with quinoa, feta cheese, and a mix of peppers, zucchini, and a poached egg. This combination gives me a healthy dose of protein, fiber, and good fats to keep me energized throughout the afternoon. I always feel full after this meal but without the heavy feeling that used to come with traditional lunches.
Snack (Optional):
If I feel hungry in the afternoon, I’ll have a small snack of whole wheat bread with a serving of cheese. It’s a great way to satisfy hunger and provide some extra energy without feeling sluggish.
Dinner:
In the evening, I wrap up the day with a calming fennel tea to support digestion. Since my fasting window begins at 4 PM, I try to keep my last meal lighter and soothing. This helps me wind down for the night and ensures my body is ready for the fasting period.
Quinoa Salad Recipe: A Perfect Meal for Digestive Health
One of my go-to recipes during the fasting days is this quinoa salad, which is perfect for giving your digestive system a break after a few indulgent meals. This dish is rich in fiber from the quinoa and vegetables, and it’s also high in healthy fats and protein.
Ingredients (for 2 servings):
- 400g quinoa
- 1 zucchini
- 1 bell pepper
- 2 eggs
- 100g feta cheese
- Basil and garlic parsley mix
Preparation (20 minutes):
- Cook the quinoa in boiling water as per the instructions on the packet.
- While the quinoa cooks, chop the zucchini and bell pepper into small pieces and sauté them in a pan with a teaspoon of olive oil. Add your choice of spices and herbs.
- Once the vegetables are cooked, combine them with the quinoa in a bowl.
- Crumble the feta cheese and add it to the salad.
- Poach the eggs: bring water to a boil, turn off the heat, gently crack the eggs into the water, and cook for about 3 minutes for a runny yolk.
- Add the poached eggs to the salad and top with some fresh basil and garlic parsley mix.
This salad is filling, nutritious, and perfect for a post-fast meal, helping you to stay energized while keeping your digestive system at ease.
Final Thoughts on Intermittent Fasting
Intermittent fasting has truly transformed my life—not just in terms of weight loss, but also by giving me more energy, improving my digestion, and promoting better sleep. While it may not be for everyone, it’s been an effective and sustainable approach for me. If you’re considering giving it a try, remember that the key is consistency and balance. You don’t need to fast every day to see results, and it’s essential to enjoy wholesome meals when you do eat.
