Many researchers conclude that caloric restriction could also bring tons of health benefit for human body including weight loss and better metabolism. One of the popular method to reduce calorie intake is by doing intermittent fasting.

Background

I am on my 30s and weight around 72kg with only 1.63m tall (5’3, pretty short!). Based on BMI calculator, my current body mass index is arround 27.5 which is categorized as overweight (Fortunately not considered as obesity yet!).

Despite the BMI indicator only considered my body as overweight(not obese), somehow i got bloated belly. Hence, i tried to do intermittent fasting for the first time two days ago.

First Day of Intermittent Fasting

I decided to use 16/8 intermittent fasting approach. Basically 16 hours of fasting with exception of drinking water, tea or coffe without any sugar and only eat three times during the eight hour window. On my case, i work from 9 am until 5 pm (just typical 9 to 5 job with high probability of doing overtime work), hence i opted to took meal from 12 pm until 8 pm.

I ate three meals at following time

• 12 pm: Chicken + Rice + prawn cracker
• 3 pm: Cereal+milk
• 8 pm: Grilled chicken skewer with instant noodle

TLDR; — It was really hard.. i kept carving for food as i can’t held my hunger especially during the night time (post 10 pm) as i used to had dinner arround that time.

below is the chronocial order of what i felt during the IF (intermittent fasting) while doing 9 to 5 work. Started at 1 pm and ended at same time next day

hunger: maximum star meaning my appetite is skyrockted energy: maximum star meaning i have more energy

• 1 pm: take first meal, energy: ***** hunger: *
• 2 pm: energy: ***** hunger: *
• 3 pm: loaded 2nd meal, energy: ***** hunger: *
• 4 pm: Workout, energy: ***** hunger: *
• 5 pm: post workout, energy: ** hunger: **
• 6 pm: energy: ** hunger: **
• 7 pm: post workout, energy: *** hunger: **
• 8 pm: 3rd meal, energy: ***** hunger: *
• 9 pm: energy: ** hunger: *
• 10 pm: energy: ** hunger: *
• 11 pm: energy: ** hunger: **
• 12 am(next day): energy: ** hunger: ***** (tip of hunger.. i dont know what happened.. )
• 1am to 8 am: i force myself to sleep
• 9am: energy: *** hunger: * (somehow the hunger was gone?! )
• 10am: energy: *** hunger: *
• 11am: energy: *** hunger: *
• 12pm: energy: *** hunger: *

I didnt weight my food nor calculate my calory but i feel that the reason i feel super hungry at midnight was because of these meal set are lack of protein.

Researcher from university of washington said that protein could potentially surppressed appetite

That why, i was craving for food during that night (post 8 hour eating time).

Revised Intermittent Fasting Strategy

According to uncle gpt, my diet are having too much carbs (cereal, white rice, prawn cracker) and those are categorized as fast carbs resulting in hunger especially during midnight (also factorized with my habbit of having dinner at that time).

i will try to add more protein to each of the meal. below is my dietery plan for next intermittent fasting.

• 12 pm: Chicken + Rice + prawn cracker + 1 Fried Eggs + 1 Tempeh (fermented soybean cake) + Coffee
• 3 pm: Half bowl of Cereal + Milk + 2 Eggs + Whey Protein(1 Scoop) + 1 Fruit(Banana/Apple)
• 8 pm: Chicken + 1 Fried Eggs + Rice + Melon Fruit

At 12 pm, i suppose to have good amount of carbs and protein from tempe, eggs and chicked and furtherly boosted my energy & mood with caffeine from coffee. Then, at 3 pm, i will get supplementary protein to stay full until dinner. Finally at 8 pm, despite the meal is pretty light (compared to first meal at 12 pm) will add additional carbs and protein

note: as a backup, protein bar + nuts will be prepared in case hunger attack during the meal window time.

Protein rotation

To prevent getting bored with chicken as the protein, it could be substituted with following protein souces:

1. Beef
2. Shrimp
3. Tofu
4. Fish

i dont think i can stick with chicken-only meal, i will rotate the protein based on my mood and appetite for that day.

Backup Protein Food rotation

i will ensure these snack are ready on my pocket/bag during meal window time incase i need supplementary protein for suppress my appetite.

1. protein bar
2. yoghurt
3. almond nuts
4. oat milk