Two weeks intermittent fasting results

In the next two weeks, starting Monday 1st of April I will start two weeks intermittent fasting and I will share the results. I will check on myself how intermittent fasting works or does not on my weight lost and of course how intermittent fasting and fitness are linked.

Some questions explained on this article

• What is the rule for intermittent fasting?
• What are the best hours for intermittent fasting?
• Why is 16 hours the magic number for fasting?
• Does sleep count as fasting?

Check that you have more info about intermittent fasting here.

• Two weeks intermittent fasting table
• Day 1 – Two weeks intermittent fasting results
• Day 2 – Two weeks intermittent fasting results
• Day3 – Two weeks intermittent fasting results
• Day 4- Two weeks intermittent fasting results
• Day 5- Two weeks intermittent fasting results
• Two weeks fasting challenge – First week finished!

Why I am doing this?

I am doing this for checking how this two weeks intermittent fasting results on my body and impacts on my health. I do not pretend to you to follow this example, only to show you the results that two weeks intermittent fasting have on my body.

The goal is to reduce my weight for preparing a 10km race I have on 14th of April.

I will share in the next two days the strategy I will follow during two weeks intermittent fasting, which food I’ll eat for breaking the fasting and the workout routines I will follow.

Disclaimer. Do not follow this if you do not consult with a professional that evaluates you before.

So, let see with the plan for my journey two weeks intermittent fasting. First of all let me think about the workouts I will do during the first week. Mi initial plan, it can be changed during the week, it is to do at least four cardio workouts and run 25 kilometers. I usually splir these session in intevals and continues running. I will do two HITT sessions, around 40 min in total.

My plan for getting Two weeks intermittent fasting results

On regards two weeks intermittent fasting, the plan is to split the week into 1 x 24 hours fasting, + 4 x 16 hours fasting + 2 x 12 hours fasting, as resume:

Day	Fasting Schedule
Monday	16 hours fasting
Tuesday	24 hours fasting
Wednesday	16 hours fasting
Thursday	16 hours fasting
Friday	16 hours fasting
Saturday	12 hours fasting (optional)
Sunday	12 hours fasting (optional)

This intermittent fasting schedule is designed to alternate between longer fasting periods (24 hours on Tuesday) and shorter fasting periods (16 hours on Monday, Wednesday to Friday), with optional shorter fasts of 12 hours on Saturday and Sunday. This balanced approach can help promote fat loss and improve metabolic health while providing flexibility for individual preferences and lifestyle.

Follow here the day -1 of two weeks intermittent fasting.

Some questions about Intermittent Fasting (IF) and Two weeks intermittent fasting results

What is the rule for intermittent fasting?

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. It doesn’t specify which foods to eat but rather when to eat them. Common methods include the 16/8 method, where you fast for 16 hours and eat within an 8-hour window, or the 5:2 method, where you eat normally for 5 days and restrict calories on 2 non-consecutive days. It can help with weight loss, improve metabolic health, and may even offer other health benefits, although individual results may vary. Consulting a healthcare professional before starting any new diet regimen is advisable.

What are the best hours for intermittent fasting?

The best hours for intermittent fasting depend on personal preference and lifestyle. Common approaches include fasting for 16 hours and eating within an 8-hour window (e.g., 12 PM to 8 PM), or fasting for 14-16 hours and eating within a 6-hour window (e.g., 1 PM to 7 PM). Adjust as needed.

Why is 16 hours the magic number for fasting?

The 16-hour fasting window is often considered optimal as it allows the body to enter a state of ketosis, where it begins burning stored fat for energy. This extended period without food triggers metabolic changes, including increased fat oxidation and improved insulin sensitivity. Additionally, it aligns with the body’s natural circadian rhythms, supporting metabolic health. However, fasting durations can vary based on individual goals and preferences, so it’s essential to find a fasting schedule that works best for you. Consulting a healthcare professional before starting any new diet regimen is advisable.

Does sleep count as fasting?

Yes, sleep counts as fasting. During sleep, the body enters a fasting state, as no food is consumed. This period allows the body to repair and regenerate tissues, regulate hormone levels, and facilitate metabolic processes. However, the duration and quality of sleep can impact the effectiveness of fasting.

Starting the journey of Two weeks intermittent fasting results!

Day 1 – Two weeks intermittent fasting results

Day 2 – Two weeks intermittent fasting results

Day3 – Two weeks intermittent fasting results

Day 4- Two weeks intermittent fasting results

Day 5- Two weeks intermittent fasting results

Two weeks intermittent fasting results – First week finished!

That is, I finish my first week. I am not to enter in details about meals but let me share with you my insights and how I feel.

I did not feel fatigue or similar when I am in active fasting, on the contrary, I felt full of energy. When I ate, I ate slowly without any stress or similar.

Lesson learned Two weeks fasting challenge

• Highlights:
  • No fatigue
  • No stress when I eat
  • Full of energy during my workouts
  • No candy or sugar in the whole week (I love chocolate and I did not taste it)
  • Only water and black coffee
• Lowlights
  • No strenght workouts during the whole week when I scheduled two sessions
  • Less kilometers what I expected, 29 kilometers versus 35 expected

As a recap, the traditional resume table:

These are the data on average, 16,85 hours of fasting and 2695 calories consumed per day.

I will keep you posted!