For as long as I can remember, excessive weight has been a constant challenge in my life. I spent over 20 years counting calories, weighing food, and sticking to rigid eating schedules, only to find myself trapped in a frustrating cycle of minimal progress. The traditional advice of eating three to five meals a day and diligently tracking everything I ate never gave me the freedom or results I wanted.
It wasn’t until I discovered fasting—particularly an intermittent fasting method called OMAD (One Meal a Day)—that things began to change. Suddenly, I experienced improvements I had never felt before: steady weight loss, a clear mind, more energy, and an overall sense of joy in life. I realized that fasting could be a way not only to manage my weight but to enhance my quality of life in ways I hadn’t imagined.
In this article, I’ll share what I’ve learned about fasting, why it’s been more effective for me than any traditional diet, and how it could be the game-changer you’re looking for.
Fasting and Intermittent Fasting
Fasting is the practice of abstaining from food for set periods, allowing the body to shift away from constant digestion and focus on repairing and rejuvenating itself. Intermittent fasting (IF) refers to a pattern of eating where you alternate between periods of eating and fasting, such as the popular 16:8 method (16 hours of fasting, 8 hours of eating). While traditional eating routines have us eating multiple times a day, fasting reduces the frequency, giving the body a chance to rest.
Types of Fasting
There are many fasting methods, each offering unique benefits. Extended fasting, like the week-long water fast I’ve practiced, involves drinking only water and sometimes electrolytes over several days, as well as tea and black coffee without additives. This approach gives the body more time to enter a deep, restorative state called autophagy, which can help repair cells and start removing toxins.
Then there’s intermittent fasting (IF), which has several styles:
- 16:8: Fast for 16 hours, eat within an 8-hour window.
- OMAD (One Meal a Day): Eating only once within a 24-hour period.
- Alternate Day Fasting: Alternating between fasting one day and eating the next.
Why Fasting Works
Unlike frequent eating, fasting aligns with our body’s natural rhythms and energy requirements. Instead of relying on external fuel, fasting allows the body to tap into its own energy reserves, mainly stored as fat. This shift in energy source provides a natural way to regulate metabolism, improve insulin sensitivity, and reduce hunger, which is why fasting works where other diets might fail.
My Journey From Calorie Counting to Fasting Success
The Years of Traditional Dieting
For years, I tried conventional approaches to weight loss: calorie counting, portion control, and eating small, frequent meals. While these methods worked for some, they left me feeling hungry, tired, and often frustrated. Constantly planning and tracking every bite became overwhelming, and my results were often minimal or temporary.
Fasting
Fasting felt radical at first. The idea of not eating for hours, let alone days, seemed impossible. But I decided to try it. My first extended water fast was challenging, with moments of hunger and mental struggle, but I felt a shift. Unlike calorie counting, fasting didn’t feel restrictive; instead, it brought a sense of freedom. OMAD soon followed, and I discovered that I could get through the day focused and satisfied by just one solid meal.
The Breakthrough
Over time, fasting became not just a weight management tool but a lifestyle. My cravings diminished, and my weight stabilized. I was free from the constant mental load of thinking about food. The energy, clarity, and sense of accomplishment were unlike anything I’d experienced. Fasting brought me not just weight loss but a joyful, liberated approach to eating and life.
Health Benefits of Fasting and Intermittent Fasting
Effective Weight Loss
One of the most noticeable benefits of fasting is the ease of weight loss. Unlike diets that require tracking calories, fasting simplifies the approach by limiting the eating window, which naturally reduces calorie intake. With fasting, my weight began to drop steadily, and I didn’t feel the constant hunger that often comes with calorie-restricted diets.
Increased Energy and Focus
During fasting, the body shifts to burning fat for energy, a process that’s more efficient and steady than carbohydrate reliance. Instead of feeling sluggish or experiencing sugar crashes, I felt energized and focused. My mind was clearer, and I could concentrate for longer periods. The time spent not eating also freed me up for activities I enjoyed.
Mental Clarity and Joyful Mood
Interestingly, fasting not only made me more focused but lifted my mood. I found myself feeling lighter, both mentally and emotionally. With no blood sugar swings or post-meal fatigue, I was more consistent and resilient. This mental clarity and stable mood brought a joyful perspective to daily life that went beyond the physical.
Exploring the Science Behind Fasting
Autophagy and Cellular Repair
When fasting, the body enters a self-cleaning process called autophagy, where cells break down damaged components and toxins, clearing the way for cellular rejuvenation. Autophagy helps repair tissues and may slow down aspects of aging, contributing to long-term health.
Improved Insulin Sensitivity
Fasting is also beneficial for insulin sensitivity. Since insulin is responsible for regulating blood sugar, improving sensitivity helps the body use insulin more efficiently, reducing blood sugar spikes and minimizing cravings. Enhanced insulin sensitivity also supports weight loss by making it easier for the body to access stored fat. Over time, fasting also helps reset the body’s natural hunger and satiety cues, which is why I no longer feel hungry all the time.
Fasting Methods That Worked for Me
One Meal a Day (OMAD)
OMAD has become my go-to routine. Eating one satisfying meal each day gives me flexibility without the need to prepare multiple meals. I can focus on my day without thinking about food, and when it’s time to eat, I enjoy a nutrient-dense meal that sustains me until the next day. The simplicity of OMAD means fewer choices, less stress, and more consistency.
When following a One Meal a Day plan, that single meal needs to be both nutrient-dense and satisfying. Since you’re relying on one meal to fuel your body, it’s essential to choose foods that cover a broad spectrum of nutrients. Over time, I’ve discovered that the meals I prepare for OMAD not only keep me feeling satisfied but are also simple to make and packed with flavor. Eggs, my favorite food, often take center stage in these meals due to their versatility and rich nutritional profile.
Eggs are a fantastic choice for OMAD, offering a powerhouse of nutrients in a compact, versatile form. Rich in high-quality protein, vitamins, minerals, and healthy fats, eggs provide a balanced source of nutrition. The best part? They’re incredibly versatile and can be cooked in various ways to suit different tastes and meal styles.
Extended Water Fasts
While more challenging, extended water fasts (like a week-long fast) have provided a deep reset for both my body and mind. Each extended fast helps me feel rejuvenated, gives my digestive system a break, and renews my energy levels. Although not for the faint-hearted, these longer fasts can be transformative, building resilience and self-discipline.
Practical Tips for Starting Fasting
Start Gradually
For beginners, jumping into extended fasts can be overwhelming. Start with something manageable, like 16:8, and gradually increase the fasting period as your body adapts. This way, you build the mental and physical stamina needed for longer fasts.
Stay Hydrated and Mindful of Electrolytes
During fasting, especially longer fasts, hydration is essential. Drinking enough water and keeping up with electrolytes can prevent fatigue and discomfort. For longer fasts, consider electrolyte supplements or consult a healthcare provider.
Listen to Your Body and Set Realistic Goals
Paying attention to how your body feels during fasting is essential. If you’re fatigued or dizzy, it might be a sign to shorten the fast or take a break. Also, setting small goals—like extending a fast by an hour each day—can make fasting more achievable and rewarding.
Personal Tip – Breakfast Is the Best
When I started experimenting with OMAD, I quickly realized that timing made a big difference. Initially, I tried having my one meal in the evening, thinking it would be easier to go to bed feeling satisfied. But I often found myself sluggish and unable to enjoy the benefits of fasting as much the next day. After some trial and error, I decided to shift my OMAD to the morning instead—and it changed everything. Eating breakfast as my one meal gave me a fresh start to the day, fueling me when I had the most energy to make use of it.
In a way, it’s fitting to think of this meal as “breaking my fast” in the most literal sense. After a long night’s rest, my body is ready to receive nourishment, and a healthy, balanced breakfast helps me feel energized, focused, and ready to tackle the day. I found that starting my day with my OMAD meal created a steady rhythm; I wasn’t fighting hunger in the morning and could focus better throughout the day. This pattern also made the fast until the next morning easier, as my energy levels naturally started winding down toward bedtime.
You Can Change Your Relationship with Food Through Fasting and Intermittent Fasting
When I first began my fasting journey, I expected the usual: a method to help shed some pounds and manage my health. What I didn’t anticipate was a profound shift in how I thought and felt about food altogether. The impact of fasting and intermittent fasting (IF) went far beyond physical health; it transformed my relationship with food, making it simpler and more peaceful. This newfound perspective brought unexpected freedom and joy into my daily life, though it wasn’t without its social challenges—especially when it came to eating out with friends.
Food as Fuel, Not Focal Point
One of the first things I noticed with fasting was a shift from viewing food as a constant need to seeing it as a fuel source. In the traditional approach to eating, food often takes center stage. Our daily schedules revolve around meals: breakfast, lunch, snacks, and dinner. Planning, preparing, eating, and even thinking about the next meal can become a time-consuming part of daily life.
Fasting eliminates that need. With fewer meals, food occupies less mental and emotional space. Instead of thinking about what to eat throughout the day, I only had to plan one meal with OMAD (One Meal a Day) or just my eating window with intermittent fasting. Suddenly, I found myself with more time, more focus, and more mental energy to dedicate to other areas of life. Food became fuel, not a focal point.
The Freedom of Eating Less Frequently
Through fasting, I began to notice the real difference between genuine hunger and eating out of habit or emotional impulse. Before fasting, I ate for all sorts of reasons—stress, boredom, even because it was simply “time to eat.” However, with IF, I felt more in tune with my body’s natural hunger cues. The hunger pangs during fasting became less intense over time, and my body grew accustomed to its new eating rhythm. I realized that I didn’t need to eat as frequently as I thought to feel good and function well.
This new freedom was liberating. Instead of being bound to rigid eating times or cravings, I could go about my day free from the constant focus on food. I no longer felt the need to snack or graze throughout the day, which freed me up to enjoy activities without worrying about meal breaks. Each meal felt more satisfying and intentional, as I was eating only when truly hungry.
Simplifying Food Choices
With intermittent fasting, food choices also became simpler. Before IF, I spent a lot of time figuring out what foods to eat to stay “healthy” while also managing cravings. By reducing the number of meals, I found it easier to make healthier, balanced choices without overthinking. I knew that I had just one meal or a limited eating window to meet my nutritional needs, so I naturally gravitated towards foods that were nourishing and satisfying.
Rather than obsessing over macros or portion sizes, I allowed myself to enjoy a full meal without guilt. With just one or two meals to think about, meal prep became easier, grocery shopping took less time, and I wasn’t bombarded with constant decisions about what to eat next. This simplicity brought a peace of mind I hadn’t experienced with other dietary approaches.
Social Situations Challenges
However, as wonderful as this new relationship with food felt, it wasn’t without its challenges—especially when it came to social settings like eating out with friends. While fasting simplified my personal eating routine, social gatherings often revolve around food, which can be tricky to navigate.
Managing Social Meals
When friends want to meet for lunch or dinner, the timing might not align with my fasting schedule, creating a bit of tension between my health goals and social life. One of the ways I’ve managed this is by planning my eating window around social events whenever possible. If I know I’ll be meeting friends for dinner, I can adjust my fasting schedule so that the meal falls within my eating window. This compromise allows me to maintain my fasting practice without feeling isolated or left out.
The Challenge of Questions and Explaining My Choices
Another challenge with social situations is handling the inevitable questions. Fasting isn’t yet a mainstream practice, so when friends or family notice that I’m not eating or that my portions are different, they may have questions or even express concern. At first, I struggled with this because I didn’t want to appear antisocial or overly restrictive.
Over time, I found a simple way to explain my choice without diving into too much detail. I might say, “I’ve found that eating this way makes me feel healthier and happier, so I’m sticking with it.” Most people are curious and respectful once they understand that it’s a personal health choice, not a statement about their food choices.
Finding Balance Between Routine and Flexibility
One of the biggest takeaways I’ve learned from these social challenges is the importance of balancing routine with flexibility. Fasting gives me freedom and control over my eating, but being too rigid with it could risk missing out on meaningful experiences with loved ones. Instead of seeing it as an all-or-nothing approach, I give myself the flexibility to enjoy social occasions without guilt. If I need to shift my fasting schedule or adjust my meal, I remind myself that one meal won’t derail my progress. This balance helps me maintain both my health and my relationships.
Common Myths and Misconceptions about Fasting
“Fasting is Starving”
Many think fasting is akin to starving, but the two are fundamentally different. Fasting is a controlled choice that allows your body to utilize stored energy, while starvation lacks control and nutrients, leading to malnutrition. With fasting, you’re making an intentional, health-focused decision.
“Fasting Causes Muscle Loss”
Another misconception is that fasting leads to muscle loss. While extreme fasting can, balanced fasting approaches like intermittent fasting or OMAD, when paired with healthy refeeding, allow the body to use fat stores without compromising muscle.
“Fasting Slows Your Metabolism”
Contrary to belief, fasting does not slow metabolism; it can, in fact, maintain or boost it. Fasting promotes fat burning and helps the body adapt to using stored energy, which keeps the metabolism functioning efficiently.
Fasting as a Lifestyle for Better Health and Joy
Reflecting on my journey, fasting has become more than just a dietary practice—it’s a path to freedom, health, and happiness. Fasting empowered me to break free from decades of weight struggles and achieve peace with food.
If you’ve been wrestling with weight loss or diets that don’t feel sustainable, fasting may be a path worth exploring. It’s not just about food; it’s a holistic approach to manifesting your dream body, better health, more energy, and a clearer, happier mind. Embrace the journey, and you might just find a life of joy and simplicity that feels entirely new.
Disclaimer
Fasting can significantly affect your body, especially when practiced over prolonged periods. This article shares personal experiences and general information, not medical advice. Before starting any fasting regimen—particularly extended water fasts or other prolonged fasting methods—consult a healthcare professional. Individuals with medical conditions, those who are pregnant, or anyone on medications should seek guidance to ensure fasting is safe and suitable for their unique health needs.
