Intermittent Fasting & Weight Loss: My Honest Experience

Not gonna lie—my relationship with food hasn’t always been the best. I’ve battled with sugar addiction for years. Sweets, chocolate, Coca-Cola… fizzy drinks were like old friends that kept showing up when life got stressful. I knew they weren’t doing me any good, but breaking the habit felt impossible.

Until I discovered intermittent fasting (IF).

I didn’t find it through some flashy wellness influencer. It came up one evening while scrolling YouTube, half a Coke in hand. Someone was talking about skipping breakfast, burning fat, and feeling better doing it. Sounded mad. But something about it stuck.

I gave it a go. And honestly? It changed more than just my eating habits.

What Exactly Is Intermittent Fasting?

Intermittent fasting isn’t a diet. You’re not counting calories or cutting carbs. It’s just an eating pattern—structured windows of eating and fasting.

The idea is simple: you give your body a proper break from food so it can do other things, like repair itself and burn stored fat. Humans didn’t evolve with fridges and snack drawers. Our bodies are built to handle stretches without food.

The most popular method? 16:8—fast for 16 hours, eat during an 8-hour window. So, say you eat your first meal at 12pm and finish by 8pm. The rest of the time, you’re fasting (but yes, black coffee and water are fine).

Popular Intermittent Fasting Styles

Here are a few ways people do it:

🕓 16:8

Fast for 16 hours, eat during 8. This is what I started with—simple and surprisingly easy to stick with.

📅 5:2 Diet

Eat normally 5 days, then limit yourself to 500–600 calories on the other 2 days. Not my favourite, but some love it.

🥣 One Meal a Day (OMAD)

Extreme version—just one big meal daily. Not for beginners.

🚫 Eat-Stop-Eat

You fast for a full 24 hours once or twice a week. Tough going, but some people swear by it.

The Real Reason I Tried It: Weight Loss

Let’s be honest—most of us look into intermittent fasting for weight loss. I was carrying more weight than I should’ve been, felt sluggish, and hated how tight my clothes were getting.

Within the first few weeks of IF, I noticed a difference—not just on the scales, but in how I felt. After about 6 months, I’d dropped 2 stone (that’s about 12.7kg), without calorie counting, meal plans, or cutting out everything I loved.

And I did it while still occasionally enjoying a Coke. The difference? I wasn’t drinking 2–3 cans a day anymore. I’d maybe have one can a day —and when I do, it tastes so much better.

Why Intermittent Fasting Works for Weight Loss

So how does it actually help you lose weight?

1. Fewer meals = fewer calories (usually).
2. Insulin levels drop, helping the body access stored fat for energy.
3. Human growth hormone (HGH) increases, which helps preserve muscle and burn fat.
4. Ghrelin (your hunger hormone) goes down over time. You actually feel less hungry, not more.
5. You become more aware of what you eat—because you’re not eating constantly.

It’s not magic. It’s just a more natural rhythm. And once your hormones settle, you don’t walk around starving all day. It’s weird—but in a good way.

Autophagy: Your Body’s Spring Cleaning

One of the coolest things about fasting is something called autophagy.

Autophagy is like your body’s way of tidying up. It literally means “self-eating”—but don’t panic, it’s a good thing. When you fast, your body starts clearing out old, damaged cells and proteins. It’s kind of like taking the bins out or doing a deep clean.

This process can:

• Help reduce inflammation
• Boost your immune system
• Possibly lower the risk of diseases like cancer and Alzheimer’s

Autophagy usually kicks in after 16–18 hours of fasting—which is why some people push their fasts a bit longer once they’re comfortable with it.

Sugar Addiction and Fizzy Drink Cravings

Before IF, I felt like I was constantly battling cravings. My blood sugar would spike and crash, leaving me tired, moody, and reaching for sweets.

When I started fasting, the first week was rough. No joke—I missed my morning Coke more than I should admit. But after that, things changed.

I wasn’t constantly thinking about sugar anymore. It was like my brain got a break. And when I do have something sweet now, I appreciate it more. I actually taste it. It’s no longer a mindless habit.

More Time, Less Stress

This might sound odd, but eating less often has freed up so much time.

No more stressing over breakfast or prepping snacks for the whole day. I don’t waste time staring into the fridge at 10am. That space has been used for more important things—writing, catching up on life admin, or just breathing a bit.

Fewer meals = fewer decisions = more peace of mind.

Downsides of Intermittent Fasting

Alright, let’s not pretend it’s perfect.

• The first week is tough. Expect headaches, cravings, and mood swings.
• Social life gets awkward. Saying no to brunch is harder than it sounds.
• You might binge during your eating window at first—learning curve.
• Not for everyone. If you’re pregnant, underweight, or have a medical condition—check with your GP.

That said, once your body adjusts, it gets easier. And the wins? Totally worth it.

Final Thoughts: Why I Still Fast

I don’t fast perfectly. Some days I eat breakfast. Some days I go longer. But overall, intermittent fasting has helped me take control of my health again.

I’ve lost 2 stone (12.7kg), reduced my sugar cravings, and gained something I didn’t expect: freedom. Freedom from obsessing over food. Freedom from sugar crashes. Freedom from constantly thinking about what to eat next.

If you’ve struggled with weight, cravings, or just feeling stuck, IF might be the simplest tool you’ve never tried.

Start slow. Be kind to yourself. And don’t give up after the first rough day—your body’s smarter than you think.

I’ve also spent some time exploring how different foods affect my energy and cravings—especially while fasting. That led me down the rabbit hole of low-carb eating, and eventually into the world of Keto vs Carnivore vs Low Carb vs Normal Diet. If you’re curious how these diets stack up (and which one I found easier to stick to), check out my deep dive here.