Shivani’s Amazing Weight Transformation with Intermittent Fasting

From intermittent fasting to yo-yo dieting, she tried it all.

This is Shivani’s story of weight transformation. A 22-year-old girl, very cute, bubbly, and energetic, but obese. 

A few years ago, Shivani visited my clinic seeking tips for rapid weight loss. She had heard about all the different ways to lose weight but she wanted to do it naturally. She was worried about the stretch marks and loose skin that often come with rapid weight loss. She sounded confused and scared, looking at me for some direction. 

Also Read: 10 Easy Tips for a Younger Look and Feel

Different reasons why people want to lose weight 

The thought of weight loss is often triggered either by some person or event. When I asked her why she wanted a fast solution for weight loss, she looked at me and said, ‘Sir, I am getting engaged in eight months. He is a software engineer working in the USA and he wants me to look fit.

‘Sir, I am 85 kg and my fiancé wants me to get down to 60 kg before the wedding. He is very fit and wants his partner to be fit too. Both families are very worried about this demand. I don’t know what to do.’

I understood her anxiety.  The nervousness of marriage, the anxiety of going to a faraway land, and then the herculean task of losing 25 kgs, has come all at once. It was too much for her.

I eased her worries and assured her that she could lose weight in 8 months without side effects if she followed a good diet and healthy lifestyle. I suggested setting a target of 10 months and proposed a plan centered around intermittent fasting and exercise.

Transformation with Intermittent Fasting: What is intermittent fasting?

Intermittent fasting is an age-old dietary approach that involves cycling between periods of eating and fasting. Today, intermittent fasting is considered a diet style but in ancient India, this was a lifestyle. People would eat their last meal at about 6 or 7 p.m. and they would break their fast at about 9 a.m. after performing meditation, yoga, puja, and other daily rituals. 

Intermittent fasting is based on the idea that rather than focusing on what to eat, you focus on when to eat. There are different methods of intermittent fasting, but the most common one involves fasting for a certain number of hours each day and limiting the eating window to a specific timeframe.

Here are the three most popular approaches to intermittent fasting:

Alternate-day fasting

In alternate-day fasting, you eat a healthy diet one day and then give your digestive system complete rest the next day. You can drink water throughout the day to keep yourself hydrated. Alternate-day fasting is excellent for detoxification and weight loss. But it is not suitable for all. 

5-2 fasting

In this, you eat a normal diet five days a week and fast for two days. You can choose any two days of the week. This is a very common lifestyle that Indians have been following for a long time. They spend the day in prayers of God and eat very little on those two days. This too is not suitable for all.

Daily time-restricted fasting

This is the most common type of intermittent fasting that doctors often recommend. In this, you eat your normal food but only within an eight-hour window each day. For example, you have your dinner by 7 p.m. and your breakfast or brunch at 11 a.m.

Research on Transformation with Intermittent Fasting

I suggested daily time-restricted fasting to Shivani.

I took the time to explain the research studies on intermittent fasting.

According to research, intermittent fasting has several benefits for both physical and mental health. It is a very effective diet for weight loss. Intermittent fasting reduces your calorie intake and boosts your metabolism. It can also improve insulin sensitivity, promote cellular repair processes, and support brain health.

Some research also suggests that intermittent fasting may improve conditions associated with inflammation. People suffering from arthritis, asthma, and multiple sclerosis have found positive results of intermittent fasting.

Intermittent fasting is flexible and adaptable. It allows you to choose a fasting schedule that works best for your lifestyle.

Shivani’s journey of weight transformation

Shivani went through the research, studies, and testimonials of thousands of patients benefitting from intermittent fasting. She decided to quit her job and committed herself to the prescribed regimen for eight months.

She focused on the goal and followed the regimen religiously. She finished her last meal of the day before 7 p.m. and took her breakfast at about 11 a.m. Her diet consisted of healthy fruits, vegetables, nuts, and seeds. She eliminated sugar, honey, dates, and dairy and consumed 4 liters of water daily.

Along with this, she spent one hour at the gym regularly without a miss. She also hired a personal trainer who helped her with strength training and muscle-building exercises. In addition to this, she ensured 8 hours of uninterrupted sleep and practiced stress-relieving exercises. 

With her unwavering determination and dedication, she achieved remarkable success, losing 25 kilograms within the given timeframe. Her transformation left everyone astonished.

Two months later, Shivani got married. She moved to the USA and embraced motherhood. For years, I didn’t hear from her. Then a few months back, after about 6 years she came back to India.

She visited me and introduced me to her healthy and happy child. Her life looked perfect but I could see the spark missing in her eyes. The spark I saw when she visited me 6 years ago with her fiancée. The happiness and confidence that came with a fit body.

 The cycles of weight loss and weight gain

Shivani said that she had a confession to make.

‘Sir, I gained 30 kgs in the past six years. 

After I moved to the US, initially it felt great, but gradually boredom and mild depression set in. 

I was staying away from the family with no friends, no job, and a busy husband.

My husband started his own company and that caused immense stress in our lives. He would leave for the office early in the morning and come back very late at night. I stopped cooking as he was never there. My breakfast, lunch, and dinner shifted to Mcdonald’s. On some days I would order online foods; I would go to the nearby mall and have a hearty meal. 

I became addicted to Coca-Cola and Netflix. My maid took care of our son while I drowned myself in this unhealthy lifestyle. My husband tried motivating me, he even enrolled me in the gym but nothing worked. 

Over the years, my waist size kept increasing and none of my clothes fit me. 

Unfortunately, this lifestyle led to a weight gain of 20 kilograms over three years. One day, while climbing the stairs, I got severe knee pain. When I went to a general practitioner, he prescribed painkillers and advised me to lose weight.

With this, my journey of weight loss began again. 

I started looking online for various easy tips to lose weight. I attempted many weight loss diets. However, it only resulted in a frustrating cycle of yo-yo dieting, constantly losing and regaining weight.’

Experiments with Yo-Yo Diet

Yo-yo dieting, also known as weight cycling, refers to the pattern of repeatedly losing weight through strict dieting and then regaining it after the diet is discontinued. It is very common in individuals who engage in short-term, restrictive eating practices for rapid weight loss.

While yo-yo dieting may initially result in weight loss, it often leads to weight regain and the cycle keeps repeating. This constant pattern of weight loss followed by weight gain can have negative effects on both physical and mental health.

Physically, yo-yo dieting can disrupt metabolism, making it harder to maintain a healthy weight in the long run. It can also lead to nutritional deficiencies, muscle loss, and fluctuations in blood sugar levels. Mentally, yo-yo dieting can contribute to feelings of frustration, guilt, and decreased self-esteem. Individuals perceive themselves as failures for not achieving sustained weight loss.

Moreover, yo-yo dieting is not a sustainable approach to long-term weight management. It does not address the underlying factors contributing to weight gain, such as unhealthy eating habits, sedentary lifestyles, or emotional triggers. Instead, it promotes a cycle of temporary fixes and deprivation, which can be detrimental to overall well-being.

To achieve sustainable weight loss, you must focus on adopting healthy lifestyle habits rather than quick-fix diets. Remember, the key to maintaining a healthy weight lies in making gradual, sustainable changes to your lifestyle, rather than resorting to extreme and temporary measures that can lead to a cycle of yo-yo dieting.

From yo-yo dieting to sustainable living – Shivani’s journey to weight loss

Recognizing Shivani’s struggles, I once again suggested intermittent fasting as a solution. This time the target was losing 2 kilograms per month. I advised her to engage in two hours of daily walking and follow a diet consisting of 75% protein and 25% carbohydrates. 

Shivani returned to America and committed herself to this plan.

After a year had passed, Shivani came back to visit, and I was thrilled to see her progress. She had successfully lost 20 kilograms and had become extremely conscious of her food choices. Not only was she proud of her achievement, but she was also happy with her newfound lifestyle. Her relationship with her husband improved and she started working as well.

Your Takeaway

Shivani’s journey serves as a reminder that sustainable weight loss requires long-term lifestyle changes rather than temporary fixes. By adopting healthy habits, such as intermittent fasting and maintaining a balanced diet, it is possible to achieve significant results and experience genuine happiness and satisfaction.

(Note: The name of the individuals in this article has been changed to Shivani to ensure their privacy.)