Losing 10kg in just one month felt impossible—until I tried intermittent fasting.
With a simple 30-day plan and a 16:8 schedule, I was able to drop the weight safely without starving myself. Here’s my complete guide, with real tips that truly worked for me.
List
1. What Is Intermittent Fasting (IF)?
1-1. Different Fasting Methods Explained
1-2. Why I Chose the 16:8 Plan
2. My 30-Day Intermittent Fasting Experience
2-1. Weekly Breakdown of Progress
2-2. Physical & Mental Changes
3. My Daily Fasting Schedule & Meal Plan
3-1. What I Ate (With Meal Timing)
3-2. Tips to Avoid Hunger & Cravings
4. Results, Challenges & What I’d Do Differently
4-1. Total Weight Loss & Measurements
4-2. Mistakes to Avoid in IF
5. Frequently Asked Questions (FAQ)
6. Final Thoughts & Recommendation
Main Content
1. What Is Intermittent Fasting (IF)?
Intermittent fasting isn’t a diet—it’s a way of eating. You cycle between periods of eating and fasting, which helps regulate insulin, reduce inflammation, and support fat burning.
1-1. Different Fasting Methods Explained
There are several IF methods:
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16:8 (fast for 16 hours, eat within 8 hours)
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5:2 (eat normally for 5 days, restrict to 500–600 kcal for 2 days)
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OMAD (One Meal a Day)
1-2. Why I Chose the 16:8 Plan
I picked the 16:8 plan because it was beginner-friendly. I skipped breakfast, had lunch at 12PM and dinner at 8PM. This schedule fit my lifestyle and let me enjoy two satisfying meals daily without obsessing over calories.
2. My 30-Day Intermittent Fasting Experience
2-1. Weekly Breakdown of Progress
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Week 1: Mild hunger in the mornings, but manageable with black coffee and water. Lost 2kg—mostly water weight.
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Week 2: Energy improved, cravings dropped. Clothes felt looser.
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Week 3: Plateau hit—I focused more on food quality.
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Week 4: Final push. Ended up losing 10kg total.
2-2. Physical & Mental Changes
I felt lighter and more focused. My sleep quality improved, bloating disappeared, and I didn’t feel deprived. Surprisingly, I became more mindful of when I was actually hungry.
3. My Daily Fasting Schedule & Meal Plan
3-1. What I Ate (With Meal Timing)
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12:00 PM: Grilled chicken salad with olive oil dressing + boiled egg
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3:30 PM: Handful of almonds or Greek yogurt
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7:30 PM: Stir-fried veggies, tofu, or salmon + brown rice
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Drinks during fasting: Water, black coffee, green tea
3-2. Tips to Avoid Hunger & Cravings
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Stay hydrated: thirst often mimics hunger
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Prioritize protein and fiber
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Sleep early to avoid late-night snacking
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Avoid ultra-processed carbs (they triggered cravings for me)
4. Results, Challenges & What I’d Do Differently
4-1. Total Weight Loss & Measurements
4-2. Mistakes to Avoid in IF
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Skipping water: dehydration kills energy
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Overeating in the eating window
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Obsessively weighing yourself daily
5. Frequently Asked Questions (FAQ)
Q. Can I drink coffee during fasting hours?
A. Yes—black coffee is fine and can actually reduce hunger.
Q. Do I need to exercise while doing intermittent fasting?
A. Not necessarily. I only took 15-minute walks, and still lost weight steadily with fasting alone.
6. Final Thoughts & Recommendation
Intermittent fasting helped me lose 10kg without feeling miserable. It simplified my routine, improved my health, and gave me back control over food. If you’re tired of complicated diets, this might be the refresh you need.
📌This blog is based on personal experiences and publicly available information, and is not written by a licensed medical professional. For personalized advice, please consult a qualified expert.
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