I lost 40 kg and kept it off for 4 years — here’s what finally worked (N=1)

baforeafterAfter nearly 20 years of ups and downs, I finally lost 40 kilograms (~88 lbs) — and the most surprising part is, the weight never came back. It’s been 4 years now.Nothing ever lasted for me until I found a rhythm through intermittent fasting and food timing. I’m sharing my experience here (N=1) in case it’s useful to anyone on a similar path.Here’s what made a real difference for me:🔹 Fasting routine:– 18:6 most days– 24-hour fast once a week (usually Monday)– First meal ~11:00 AM, last meal ~5:30 PM– No snacks, no sweeteners, no “keto treats”🔹 What I eat:– High-protein meals (~1.2g protein per kg of body weight)– Fatty fish, eggs, fermented veggies, garlic, bitter greens (like arugula, chicory)– Homemade L. Reuteri yogurt– Cooked with ghee or butter– Electrolytes daily (magnesium, potassium, sodium)– Apple cider vinegar before meals (1 tsp in water)🔹 What I avoid:– Sugar, grains, seed oils– Liquid calories– Eating after dark– Grazing or “just a bite” eatingWhat changed for me:– Cravings disappeared– Constant hunger gone– Brain fog lifted– Stable mood and energy (no caffeine needed)– Visible signs of fatty liver improved– Most importantly — I felt like I was finally in control of my appetite and metabolismEventually, I wrote everything down to better understand what worked and why — more like a personal project.That became a small book I titled An Easy Way to Regain Health and Lose Weight.I’m not promoting anything here, just mentioning it in case someone’s curious about the full breakdown.Happy to share more if helpful — or answer anything if you’re stuck like I was for so many years.Thanks for reading, and respect to everyone here doing the real work. via /r/intermittentfasting https://ift.tt/3Cbj8eX https://ift.tt/sjEvxlb