left: before
right: after 4 weeks of intermittent fasting
Over the 4th of July weekend, we were invited to a pool party and I got into a conversation with one of my favorite mom friends (Hi Laila! 🙋). She looked absolutely amazing and had recently dropped 25 lbs after switching to a Ketogenic diet while adding in an intermittent fasting diet. We both have 2 kids around the same age and knowing that she has just as crazy busy of a life as I do, I was so interested in hearing how she was able to make these changes in her lifestyle such that it was sustainable. I personally have tried the Keto diet in the past and didn’t last very long (I may try it again at a later time) so at this point I was particularly interested in the intermittent fasting diet part of her regimen. For me also, I knew that my work schedule was particularly busy during July and August so having a new diet plan where I’d be restricting what foods I ate didn’t seem a setup for success. Intermittent fasting diet seemed to focus primarily on timing my food intake so it seemed like a small enough change that I could focus on to see if it made a difference in my body!
If you watched my Instagram stories, you may remember that I put up a poll asking if anyone else had heard of or tried an intermittent fasting diet. While the majority of the responses were that people had NOT heard of intermittent fasting, what I did find interesting was that I received several DMs from those who I consider in pretty good shape saying that they did intermittent fasting everyday! It was definitely enough motivation for me to give it a try.
What Is An Intermittent Fasting Diet
Intermittent fasting is not a diet but just a way of timing your food intake such that the body cycles through a period of fasting and eating. The idea is that while you are in the fasting state, insulin levels are low which allows your body to metabolize stored body fat for energy instead of glucose. I read an interesting analogy that your body can be like that of a tanker truck on the freeway filled with oil. If the tanker truck runs out of gas it stops moving, despite the fact that it has 10,000 gallons of potential fuel on board. Why? Because it prefers to run on refined gas and is incapable of burning oil for fuel. Essentially by fasting, you’re training your body to switch to using stored body fat instead of glucose for energy which ultimately results in a leaner body.
(week 3 of intermittent fasting)
Top: Beyond Yoga Alloy Speckled Bra (XS)
Bottom: Beyond Yoga Alloy Omgre High Waisted Midi Legging (XS)
Shoes: Nike Epic React Flyknit in white/white/racer blue (6 / go up 1/2 size)
Watch: Fitbit ‘Versa’ w/ metal strap
(week 4 of intermittent fasting)
Top: Outdoor Voices ‘Venus’ Crop in forest/alpine/emerald (XS) – (similar)
Bottom: Outdoor Voices 3/4 Warmup Legging in oatmeal (XS) – (similar)
Shoes: Nike Epic React Flyknit in pink (6 / go up 1/2 size)
How I Incorporated Intermittent Fasting
For me, I adopted the 16:8 intermittent fasting technique — fasting for 16 hours and eating during an 8-hour window. The 16 hours of fasting includes overnight sleep so for me, the “eating window” that made the most sense for me was 11:30am – 7:30pm. I essentially meant that I would skip breakfast, start my first meal around 11:30am, and end my last meal by 7:30pm. Previous to my decision to do intermittent fasting, most days I wasn’t really hungry for breakfast and often was so busy at work that it would be lunchtime before I knew it anyways. However, because I have often been up late at night working on my blog, in the past I would sometimes snack on some fruit or cereal at night. I had always known that this was setting me back in my fitness goals so now having a set “window of eating” really helped me be more strict on cutting off any post-dinner snacking! As a side effect, I also ended up going to bed earlier and this probably also helped lower my cortisol levels to help in my weight loss (something I’ve known I should be doing for years but honestly I think I’m just getting too old to stay up late these days!).
I’ll admit that I did have a few days (3, to be exact) where I stayed up late past midnight (I’m looking at you, Nordstrom Anniversary Sale!) and did have a snack outside of my 8-hour window. But, I just got back to my normal schedule the next day and kept going. On weekends when I was out doing activities with the family, I would sometimes find that I wasn’t hungry until dinnertime so hopefully those days offset the other “cheat” days!
(week 4 of intermittent fasting)
Top: Core 10 ‘Ballerina’ Sports Bra (similar)
Bottom: Lululemon ‘Wunder Under’ (similar – on #nsale!)
How I Adjusted To A 16:8 IF Schedule
The first week was a bit of an adjustment to the new 16:8 schedule and there were a few days where I started to get hungry around 10am. Fortunately black coffee and tea are allowed during the fasting window so I would brew myself a cup of my favorite milk oolong tea to tie me over (and don’t let the “milk” description scare you, I personally think it just adds a nutty flavor!).
What I discovered is that by the third week, the 16:8 schedule actually started getting easy and bonus, I was starting to see noticeable results! My clothes started fitting better and my face actually felt less bloated (you can even see in the top before/after picture that my face was a little puffy on the left). Everything just seemed to tighten up a bit and best part was, I didn’t feel like I was “dieting” at all. I was still mostly eating the same foods that I always ate but I knew I was definitely taking in less calories.
Working Out While Intermittent Fasting
For me, working out suppresses my appetite. On the weekends, I love getting my fitness in right after I wake up and I’ve found that it helps push my intermittent fasting start time just a bit. On the weekdays it’s not an option Adrian and I have a schedule set up where he takes the morning workout shift while I get the kids ready for school. While it’s not ideal, I just make sure to get my workouts in after work. There are days when I feel like I might need a pre-workout snack in which case I have a handful of roasted nuts (I’m lucky(?) that my office actually has these snacks available for free for us) but I’m still trying to figure out if it’s helpful to my weight loss goals.
still working on toning up that backside!
Top: Beyond Yoga Alloy Speckled Bra (XS)
Bottom: Beyond Yoga Alloy Omgre High Waisted Midi Legging (XS)
Shoes: Nike Epic React Flyknit in white/white/racer blue (6 / go up 1/2 size)
Watch: Fitbit ‘Versa’ w/ metal strap
I’m all about group fitness classes and mostly stick to OrangeTheory 2-3 times a week and with yoga/BBG/pilates added in on the weekends. I’ve also mixed in a few different workouts just to get my body out of its comfort zone and have tried a Versaclimber class at Rise Nation as well as had a personal training session with celebrity fitness coach Denz Pena in Dallas that were both so tough! I’ve received DMs asking about particular exercises I’ve done to tone up certain areas and what I’ve realized through this whole process is that you really won’t see the results from the gym if your diet isn’t dialed in. For me, I’ve worked out for years but I’m actually seeing some of the results now that I have better control over my diet thanks to intermittent fasting.
Results After 1 Month
left: before
right: after 4 weeks of intermittent fasting
I dropped 6 pounds! Earlier this year I had moments of frustration where the scale wasn’t budging so it’s been amazing that something like intermittent fasting has helped me break through that plateau. If you’re petite, you probably know that even a few pounds make a big difference. It’s crazy to think that the “after” picture I used for my tummy tuck recovery post is now the “before” picture for this intermittent fasting post! I’ve been really happy to see a more defined waistline emerging (it’s been the hardest area for me to get back post-pregnancy and the first place where I tend to gain weight) and I love that my dreaded “back fat” is diminishing as well. 😆
Top: Beyond Yoga Alloy Speckled Bra (XS)
Bottom: Beyond Yoga Alloy Omgre High Waisted Midi Legging (XS)
Shoes: Nike Epic React Flyknit in white/white/racer blue (6 / go up 1/2 size)
Watch: Fitbit ‘Versa’ w/ metal strap
So at the end of the day, I’m so happy to have gone down the path of intermittent fasting and best part is that I can honestly see this as something sustainable for my lifestyle in the long term. I love the fact that it’s really just an 8-hour window of eating and is so easy to adjust to match your lifestyle — start early if you prefer having breakfast or start late if you’re a night owl and enjoy staying up late! For me, I’m hoping to stick with my 16:8 intermittent fasting schedule for a bit longer and then possibly challenge myself with slowly shortening my eating window.
rebecca says
Well, turns out I pretty much do this already! LOL! Thanks for sharing, a great read!
kileen says
that’s awesome! i had people DM me when i initially asked about it on my IG stories and they said that they naturally did it without even realizing that’s what it was either, lol!
kileen
Cathy says
This sounds like a good idea! I’m trying to kick my weight loss into full gear, I am going to try this!
XOXO
Cathy
kileen says
good luck!! let me know if you have any questions. <3
kileen
Liz says
So I’ve been wanting to try this and you’ve inspired me! I travel a lot for my other job so it’s been difficult to incorporate in the past but I’m definitely going to try!
kileen says
i first tried it too years ago when i went Paleo with my husband who was doing the diet. It was too much of a change and I was breastfeeding at the time so it didn’t work, but doing intermittent fasting on its own this time definitely worked! good luck to you!
kileen
Sara says
Girl you look awesome! I’ve been adding a few keto products to my diet and now I def want to try this intermittent fasting! Thank you for the helpful information and motivation!
xo, Sara
kileen says
hi Sara!
I’ve thought about doing Keto too but am not too sure since it does restrict so many foods. I’ve been slowly transitioning to eat less carbs at least though! 🙂
xo,
kileen
Belle says
You look amazing! This is very timely as I have been looking for a “diet” I can do along with working out. I know the keto diet won’t work for me because I was raised to eat rice so I need an alternative.
kileen says
yes, i love my carbs too (my weakness is granola and tortillas) so keto doesn’t seem realistic for me. I do try to eat healthy but doing intermittent fasting has let me indulge just a little bit as I’ve seen my body metabolize it better now that I have my fasting windows!
xo,
kileen
Maria | passion fruit, paws and peonies says
Well you looked fantastic Kileen even before the weight loss, but I’m pleased for you that you are happy with the results. I am one of those women who feels like she is on a diet only having 3 snacks between meals… :O/
Delia Atenea says
I’m sold girl! I’ve been hearing so much about intermittent fasting lately but your article just answered all the questions I had. I need to try this asap! I’ve done some type of fasting in the past and not only do you lose weight, but you also think more clearly and your face clears up!
Laura || Walking in Memphis in High Heels says
I’ve seen so many people have a wonderful experience with IF! I’ve never tried it yet, but I’ll definitely keep this blog post in mind! I also feel like when I work out first thing in the morning, I have more energy and can eat a few hours later than I would if I woke up and didn’t work out.
stephanie says
love the workout gear!!!!
Renee says
One of the women I follow religiously does IF, and really loves it. I am not sure if I could really do it, only because I get horrible migraines when I don’t stick to my 3 small 3 big meals a day. I’m sure I could do it if I planned the right way, but your blog post is really wonderful to read!
Marie says
I’m not sure I can make it because with my work schedule, I get hungry very easily! You are an inspiration!
Jessica says
You look amazing! I fast once a year for yom kippur and it is so hard. No food or drink for 25 hours! I don’t know how you did it!
xo Jessica
http://www.whatsfordinneresq.com
Kenzi || Life of a Sister says
You did an amazing job! You look amazing in both pictures! I am not sure if I could ever do it, but I guess when you put your mind to it you can do anything!
Tara Fuller says
i try to do this to beat my belly bloat. you look amazing!
Deborah says
I’ve been thinking about trying out intermittent fasting as I already don’t eat breakfast. Thanks for sharing your experience!
Morgan says
I’ve heard of a lot of people doing this but haven’t looked into it for myself .. you look amazing lady!!!
-Morgan
How 2 Wear It [] http://how2wearit.com
ashley hargrove says
Girl, you look amazing! I have been considering trying this but haven’t pulled the trigger yet. You just might be my motivation!!
Hilda says
Keto has been the best food lifestyle change for me. I no longer have a Gallbladder and have been stuck in a rut trying to lose weight for 20 years. I lost 15 lbs (water weight) the first 3 months then slowly dropped more. I.F. really helped seal the deal for me. I have made so many delicious S.A.D. similar recipes with a Keto twist. Plus your sugar cravings diminish. 🙂
Cara Newhart says
The concept of this totally makes sense but I dont think I could do it. I love my late night snacks too much.
You look amazing though! And thanks for sharing all about it.
xo,
Cara
https://neverskipbrunch.com
Laura Leigh says
I have been doing this as well and absolutely love it! Although I’m doing 14:10 but aiming to get to 16:8 – I have definitely noticed a difference though and really love the results and the way I feel!
xo Laura Leigh
Louella Reese
Laura | Have Need Want says
You look incredible!! I’m definitely going to have to give this a try. My issue is definitely the night snacking as I stay up late to work on my blog. I’m curious to see how this would work for me.
xo, Laura
maggie says
I’ve been fascinated by intermittent fasting– I am going to try it!!
Lauryn Hock says
Wow! Congrats on dropping 6 pounds! I have wanted to try intermittent fasting before but didn’t know where to start. This gives me a good jumping off point.
Jessica says
I’ve actually tried this, and it’s sooo amazing. I actually felt good and energized throughout the day. You look fabulousy sexy dear!
Jessica | notjessfashion.com
kathryn says
I’ve never heard of intermittent fasting before but apparently I need to give it a try! My scale won’t budge right now and I’m so frustrated! Thanks for the lovely post!
Subhashini says
I have heard a lot about intermittent fasting and even considered it for a while until I changed my mind otherwise because I feel hungry too often. Your post makes me consider it again.
kileen says
i’ve found that it takes about 3 weeks to break a habit. i had days where I wanted to eat out of habit (wasn’t really hungry) but taking a break, going for a walk, or just doing something else for a moment until the craving passed helped!
kileen
Lisa D. says
It seems I have been doing the fasting schedule for years. haha. I start each day with a healthy breakfast at 8:00am. We always make it a rule not to eat after 8:00pm. It helps to be on a schedule. Its good for the body and sleep.
I’m loving your blog and your cute as a button. I in love with those ombre yoga pants. I’m heading to that sight now. Keep up the good work.
Lisa
Lisa D. says
It seems I have been doing the fasting schedule for years. haha. I start each day with a healthy breakfast at 8:00am. We always make it a rule not to eat after 8:00pm. It helps to be on a schedule. Its good for the body and sleep.
I’m loving your blog and your cute as a button. I in love with those ombre yoga pants. I’m heading to that sight now. Keep up the good work.
Lisa
Jean | DelightfulRepast.com says
Kileen, always interested in improving my health, I studied intermittent fasting for several weeks before I started doing it. I don’t believe in temporary diets and don’t bother to make dietary changes that are not sustainable over the long haul. I decided 16:8 intermittent fasting was something with many health benefits that I could do for a lifetime and have now been doing it for several months. It’s so easy fasting from 6pm to 10am and eating 3 meals between 10am and 6pm. As I said, I adopted the plan for health reasons, but “accidentally” lost weight without restricting calories or changing what I eat in any way. You can read about my experience here: https://www.delightfulrepast.com/2018/04/intermittent-fasting-168-its-not-just.html
kileen says
omg that’s so amazing Jean!! thank you so much for your comment and this is very encouraging for me as I am wanting to make this a permanent lifestyle change as well!
xo,
kileen
Angelina says
Thank you for sharing your weight loss journey through intermittent fasting and for linking up with Thursday Favorite Things!
Brigitte says
Hi, Kaleen! This post is my favorite article on your site so far. you have explained intermittent fasting so nice and simple, right on the point! And I completely agree that exercising during the diet is mandatory! I love running, I chose some cute gym clothes https://www.ryderwear.com.au/ and my favorite music and I am off! 🙂 First time I was on intermittent fasting regime, with my running I have lost 8 pounds.
Victoria says
Loved reading about your experience with intermittent fasting! I’ve noticed such a difference from it myself especially following the 16/8 schedule!
King says
Wow! Very inspiring! I wish I could also do what you did. I’m really struggling with my weight lately. Thanks for sharing your experience!
Sharani Marie says
Thanks for sharing, Kileen. This is really inspiring and you look great! I’ve been doing intermittent fasting for weight loss since the beginning of April and my routine is quite similar to yours. I follow the 16/8 method and hit the gym 2-3x a week. I’ve lost a total of 8 kgs so far (thanks to https://theblakediet.com/ btw! they are AWESOME) and I love it!
Emma says
Here it is very important to focus not on speed, but on health. It is necessary to put the body in order gradually, changing your lifestyle, diet and placing special emphasis on an active life. To make your weight loss process more efficient, you can always use DNP 2 4 Dinitrophenol
Online Pumps for Men says
You can totally tell the changes from the 4 week IF diet! I also do the 16:8 and it also helps me with improved focus and increased energy levels in the morning before my first meal!
Valerie says
You look absolutely amazing! Intermittent Fasting truly helps. It’s helped me to deal with late night snacking since it’s my challenge too.
Arman underpin says
It’s incredible to see the before and after photos and hear about the positive changes you’ve noticed, both physically and mentally.