My 21 Day Intermittent Fasting Challenge to Boost Weight Loss

Steve Roy,

Steve Roy and I have been online friends for a few years. We began our online friendship back in 2013 after I was laid off from a corporate job and joined a mastermind group that Steve was heading up.

Steve runs, a website for middle-aged dads that offers personal training products and services and advice about being a better dad. 

I love the site’s tagline: Forging Strong Fathers and Raising a Stronger Generation

I’m part of Steve’s Fit Dad Basecamp, a private Facebook group, and I recently decided to participate in his premium offering, the 21 Day Intermittent Fasting Challenge. It involves incorporating 21 days of increasing periods of fasting for 12+ hours each day for 21 days, culminating in a 24-hour fast. 

Why Would I Do This?

The science says that at the terminal end of our regularly recurring daily fasts, while we sleep, fat burning occurs more efficiently. However, most of us wake up and consume a donut, a bowl of sugary cereal, some fruit, toast, or some other form of carbohydrates and we end the fat burning right then and there.

Intermittent Fasting (IF) prolongs the fasting time beyond the normal sleep period of 6-8 hours to a progressive 12, 14, 15, 16, 18, 20, and 24 hours over a 21 day period, and by doing so I can boost my fat burning, resulting in an additional fat loss.

Ready, Set, Fast

My fasting schedule for the next 21 days, starting September 4, is as follows:

For 12-hour fasts, I’ll choose to fast from 7 PM -7 AM, then extend the fasting beyond 7a throughout the day drinking lots of water when I get hungry or consuming a diet soda, though that’s only if I’m really craving something sweet. I’ll continue to drink coffee/tea with Splenda and perhaps some heavy cream since it’s essentially carb-free and heavy in fat. 

It’s not a pure form of fasting, but the change in my daily habits, coupled with exercise for 20 minutes or longer three times a week, should represent a significant shift in my metabolism and result in breaking through the plateau, and that’s my ultimate goal. I won’t lose all 20 pounds in three weeks, but to initiate further loss beyond 30 pounds will be great.

IF isn’t new, and there are numerous blogs and websites that discuss the benefits of fasting in conjunction with nutritional plans that aid in weight loss. You can Google it and find a ton of links to websites dedicated to describing it. 

Results after six months of eating the Keto plan.

The Ketogenic Plan and IF

I’ve lost 30 pounds over the last six months eating according to the ketogenic plan—high concentrations of healthy fats (approximately 75% or my daily intake), some protein, and minimal carbs (maybe 10%).

But I’ve also stalled at 222 pounds and I want to lose an additional 20-30 pounds. I’m thinking that amping up my exercise to three times a week, as well as incorporating IF, will help reach this goal. 

I start my new regimen on Tuesday, September 4 and I’ll be posting updates on my progress on my Facebook page on this page each evening.

Click here to join my page and see the updates in your FB thread.

My Current Life Experiments

This is my second, concurrent life experiment. If you’ll recall, I posted here about minimizing my wardrobe to eliminate the need to choose what to wear each day. I now have four pairs of pants, six v-neck pullover t-shirts, and four long-sleeved dress shirts, all black.

Thus far, it’s going well and no one has said a word other than, “Dude, you’re rockin’ the all black!”  😎 

By Baz

writer | coach | practical buddhist

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