Intermittent fasting (IF) has been one of the biggest trends in health and wellness for years, but what happens when you actually stick with it for a full year? That’s the experiment I decided to embark on—equal parts curiosity and desperation after years of fluctuating weight and energy levels. Spoiler alert: It wasn’t magic, but it sure wasn’t a waste of time either.
First, let’s break down what intermittent fasting is. It’s not a diet in the traditional sense; it’s more about when you eat rather than what you eat. Common methods include the 16:8 method (fasting for 16 hours, eating within an 8-hour window) and the 5:2 method (eating normally for five days, severely cutting calories for two non-consecutive days). I chose the 16:8 approach because it sounded like the least miserable option. Basically, I skipped breakfast, had my first meal around 1 PM, and wrapped up dinner by 8 PM. Easy, right?
I was sold on claims of better energy, weight loss, and improved focus. Plus, research suggests that intermittent fasting might boost metabolism, improve insulin sensitivity, and even support cellular repair through a process called autophagy. In theory, this was the holy grail of “eat less, live more.”
Let me be real: the first two months were rough. I love breakfast. Skipping it felt like I was betraying my morning self. My stomach growled loud enough to announce my presence in meetings. I drank so muchwater to suppress hunger that my hands shook.
But by month three, something magical happened: my body adapted. The hunger pangs subsided, and I found myself with surprisingly stable energy throughout the day. My mornings, once sluggish and bread-dependent, became productive. I even started looking forward to the fast-breaking meals, which felt more satisfying than my usual rushed breakfasts.
By the forth month, I noticed tangible changes. I lost about 5 kgs without changing what I ate but this was also due to the fact that I started exercising. My skin looked clearer, which I’ve since learned might be linked to lower insulin levels and reduced inflammation. And the brain fog that used to hit me in the afternoon? Gone. Well, mostly.
Research backs this up. Studies show that intermittent fasting can promote fat loss while preserving muscle mass, especially if you’re pairing it with strength training (which I was). It’s also been linked to improved brain function and lower risks of chronic diseases like Type 2 diabetes and heart disease. It felt like my body was thanking me for giving it a break from constant digestion.
But let’s not romanticize this too much. Intermittent fasting has its challenges. Social events became a logistical nightmare. How do you explain to your friends that you can’t eat dinner at 9 PM because your eating window is already closed? Spoiler: you can’t.
Also, while my energy levels were more stable overall, there were days when fasting felt like a huge task. Hormonal shifts—particularly during stressful weeks—made fasting harder, and I found myself tempted to binge once my eating window opened. Discipline is key, but even the best of us have our moments.
After 12 months, here’s my honest verdict: intermittent fasting isn’t a miracle cure, but it’s a solid tool. I lost about 20 kgs in total because of intermittent fasting and strength trainingl, I felt more in control of my eating habits, and genuinely enjoyed the simplicity of not obsessing over what to eat for breakfast every morning. Plus, there’s something oddly satisfying about knowing your body is quietly doing some internal housekeeping during those fasting hours.
That said, it’s not for everyone. If you’re someone who thrives on small, frequent meals, or if you’re prone to disordered eating patterns, intermittent fasting might not be the best fit. And while research on IF is promising, it’s still not definitive enough to call it a one-size-fits-all solution.
Would I recommend intermittent fasting? Absolutely, but with caveats. Start slow, pick a method that suits your lifestyle, and listen to your body. Don’t expect overnight miracles, but do expect gradual, meaningful changes if you’re consistent. It’s a marathon, not a sprint—but hey, at least it’s one you can run on an empty stomach.