Progressive Intermittent Fasting Plan for Weight Loss and Well-Being
This fasting protocol is designed for those whose primary goal is weight loss. The gradual extension of fasting windows helps the body transition into deeper fat-burning states while maintaining steady energy levels. MCT oil plays a key role here, providing clean energy from medium-chain triglycerides, which are easily converted into ketones. This helps preserve muscle mass while supporting metabolic function. You can find MCT coconut oil (which stays liquid at room temperature) in most supermarkets.
For those who want to gain muscle while incorporating fasting, stay tuned—your blog is coming soon!
I’ve found that it’s best to choose one primary goal at a time. If the focus is weight loss, prioritize that first while keeping movement gentle and sustainable. After reaching your weight goal, shift attention toward muscle building.
During the weight loss phase, strength training should be bodyweight-focused—push-ups, squats, lunges, and resistance-based exercises that maintain muscle without overtaxing the body. Once the fat loss phase is complete, strength training can become more structured with heavier resistance.
This protocol ensures a balanced, sustainable approach to fasting that supports metabolism, hormonal balance, and long-term success.
This plan gradually extends the fasting window each week while focusing on hydration, mindfulness, movement, and balanced nutrition.
The goal is to optimize fat metabolism, regulate hormones, and support overall health while maintaining sustainable habits.
Daily Routine
Start the Day with Gratitude and Reflection
Upon waking, take a moment to reflect before reaching for your phone. Stay in that calm, alpha brainwave state, where the mind is open and receptive. Instead of emptying the mind, focus on truth, gratitude, and strength. The Psalms are a great source of meditation—my personal favourite is Psalm 103:1-5
Remind yourself
• I am fearfully and wonderfully made.
• Like a tall building, I am built to withstand pressure.
• My foundation is deeper than what people may see.
This sets the tone for the day, grounding you in resilience and purpose.
Hydration First
Rehydrating after an overnight fast is non-negotiable.
• 650 mL water first thing in the morning.
• 350 mL every hour until 6 PM.
• Add a pinch of Celtic salt if needed for electrolytes.
Water supports digestion, energy levels, and cellular function, making fasting easier and more effective.
Natural Hunger Suppression
The transition into longer fasting windows can be eased with MCT oil and Calocurb.
• MCT oil in black coffee or water – helps sustain energy, enhances ketone production, and reduces cravings.
• Calocurb – a plant-based hunger suppressant that can help extend fasting periods. See my weight loss class for more information.
Both can support the fasting process without breaking it.
Gentle Movement for Metabolism and Circulation
Walking is an underrated tool for weight loss and metabolic health.
• A daily walk (30-45 minutes) encourages fat burning, insulin sensitivity, and mental clarity.
• Morning sunlight and grounding amplify these benefits:
• Step outside early, before UV rays get strong.
• No sunglasses or contacts—look toward the sun (not directly at it).
• Let sunlight land on the skin—arms, legs—without sunscreen for 20-30 minutes.
• Stand barefoot on grass, sand, or soil to reduce inflammation and balance the nervous system.
Sunlight exposure in the morning resets circadian rhythms, enhances natural melatonin production, and improves sleep quality.
Sleep and Hormonal Balance
Poor sleep can disrupt fasting benefits and weight loss. If struggling with sleep:
• Are you perimenopausal or menopausal?
• Are your sex hormones balanced?
• Progesterone is naturally calming and can improve deep sleep.
• Sleeping pills disrupt sleep architecture, forcing the brain into deep REM and leaving you groggy.
• Melatonin can help with jet lag and shift work, but for natural production, get morning sunlight, reduce blue light at night, and prioritize deep rest.
Good sleep supports metabolism, cognitive function, and hormone regulation.
Week-by-Week Fasting Progression
The eating window always ends at 6 PM, gradually pushing the first meal later each week.
Weeks 1
Fasting Window 16/8
Eating Window 10 AM – 6 PM
Meal Timing Meal 1 (10 AM), Meal 2 (5:30 PM)
Week 2
Fasting Window 17/7
Eating Window 11 AM – 6 PM
Meal Timing Meal 1 (11 AM), Meal 2 (5:30 PM)
Week 3
Fasting Window 18/6
Eating Window 12 PM – 6 PM
Meal Timing Meal 1 (12 PM), Meal 2 (5:30 PM)
Week 4
Fasting Window 19/5
Eating Window 1 PM – 6 PM
Meal Timing Meal 1 (1 PM), Meal 2 (5:30 PM)
Week 5
Fasting Window 20/4
Eating Window 2 PM – 6 PM
Meal Timing meal 1 (2 PM), Optional snack (5:30 PM)
Week 6
Fasting Window 21/3
Eating window 3 PM – 6 PM
Meal Timing Meal 1 (3 PM)
Week 7
Fasting Window 22/2
Eating Window 4 PM – 6 PM
Meal Timing Meal 1 (4 PM)
Week 8
Fasting Window 23/1
Eating Window 5 PM – 6 PM
Meal Timing Meal 1 (5 PM, OMAD)
Week 9
Fasting Window 24/0
Eating Window Full 24-hour fast
Meal Timing Eat the next day
Eating Guidelines: Following Michael Pollan’s fantastic mantra
“Eat food, mostly plants, not too much.”
• Prioritize whole, real foods
• Choose high-fiber, low-starch vegetables
• Get adequate protein and healthy fats
Meal Components (These are plant based). You may modify accordingly
Protein (Essential for Muscle and Satiety)
• Tempeh, tofu, lentils, chickpeas
• Hemp seeds, pumpkin seeds
Low-Carb, Fiber-Rich Vegetables
For the entire 9 weeks, avoid starchy options like potatoes, rice, and corn.
Consume more of
• Leafy greens (kale, spinach, arugula)
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
• Zucchini, asparagus, bell peppers, cucumbers
Healthy Fats for Hormone Balance and Satiety
• MCT oil – enhances ketone production and keeps hunger in check
• Olive oil – supports cardiovascular and metabolic health
• Avocados, nuts (walnuts, almonds, macadamia, pecans), seeds (chia, flax, hemp)
Final Thoughts
This plan makes fasting easier, more sustainable, and more effective by focusing on hydration, movement, sunlight, quality nutrition, and sleep. As the body adapts, fasting becomes effortless, and fat burning becomes more efficient.
I will come up with a weekly meal plan to go with each fasting phase?
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