Intermittent Fasting - 1st Week

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Measuring Tape



 I've just completed my first week of intermittent fasting, and the initial progress seems promising.

I researched intermittent fasting using both Gemini and Copilot and found that there are three main approaches:

  • The 16/8 Method: This involves restricting your daily eating window to 8 hours.
  • Eat-Stop-Eat: This method consists of a 24-hour fast once or twice a week.
  • The 5:2 Diet: With this approach, you eat normally for five days and significantly restrict your calorie intake on two non-consecutive days.

I found the 16/8 method the easiest to adopt, as it simply required skipping breakfast, which didn't feel like a significant change. The other two approaches seem less practical for long-term adherence due to the need for more meticulous tracking. I did encounter conflicting information regarding skipping breakfast, as it's often considered unhealthy, yet acceptable within the context of intermittent fasting.

My decision to start intermittent fasting was driven by a few health concerns:

  • High Blood Pressure: My records show elevated blood pressure readings (systolic ranging from 140 to 167, and diastolic between 80 to 100) dating back to November 2023.
  • High Cholesterol: This has been an ongoing issue for me.
  • Curiosity about Effectiveness: I'm interested to see if intermittent fasting can positively impact these issues and decided to undertake this as a personal experiment.

My starting point on April 26, 2025, was as follows: weight: 72.5 kg, body fat percentage: 24.4%, visceral fat: 14%, and BMI: 26.3.

For the first couple of days, I didn't notice any significant changes. I experienced a slight hunger pang on Wednesday. There were a few minor adjustments needed. For instance, I learned that consuming water soaked with Goji berries on the first night interfered with the fasting period. Throughout the week, my highest calorie intake was around 2030. While I tracked my food intake during the 8-hour eating window, it was largely based on estimations due to the lack of precise measurements (e.g., I estimated rice with two meat and two vegetables to be approximately 580 calories).

Maintaining adequate hydration was a priority, and I made sure to drink plenty of water. Although black coffee is generally permitted during a fast, I only consumed three cups throughout the week.

As of this morning, my measurements are: weight: 71.3 kg, body fat: 23.5%, visceral fat: 13.5%, and BMI: 25.9.

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