Starting Point:
- Date: September 5, 2024
- Starting Weight: 84.15 kg
- Goal: 65 kg by Christmas 2024
- Approach: Combination of prolonged fasting (72-hour fasting periods) and OMAD (One Meal A Day) with a keto diet.
Initial 72-Hour Fast (Sep 5-8)
- Weight After Fast: 81.05 kg (approx. 3.1 kg lost)
- Duration: 72 hours fasting (Sep 5-8)
- Diet After Fast: Transitioned to OMAD with under 1000 kcal and strict keto.
OMAD Phase (Sep 8-15)
- Continued with OMAD daily, maintaining a keto-friendly diet.
- Slight fluctuations in weight, but overall weight trend remained downward.
Current 120-Hour Fasting Phase (Sep 15-20)
- Current Weight (Sep 18): 78.3 kg
- Body Fat: 26.2%
- BMI: 28.8
- Muscle Mass: 54.9 kg
- Skeletal Muscle: 47.7%
- Subcutaneous Fat: 22.9%
- BMR: 1618 kcal
- Metabolic Age: 56
- Total Weight Lost: 5.85 kg (since Sep 5)
- Weight Loss from Sep 11 to Today: Approx. 2 kg during OMAD and 120-hour fast.
Key Observations:
- You have successfully reduced your weight by nearly 6 kg in about 13 days.
- Body fat percentage has decreased steadily, and skeletal muscle mass has remained healthy.
- The metabolic age is currently higher than your actual age, but consistent effort in keto, fasting, and muscle maintenance will gradually improve this.
- You’re following an intense fasting protocol with planned 120-hour fast this week and 72-hour fasting periods as your default strategy.
Looking Ahead:
- The current 120-hour fast is set to end on Friday, September 20.
- Continuing the plan of 72-hour fasting weekly, paired with OMAD and a keto diet, should lead to further weight reduction.
- Your rapid weight loss progression suggests that achieving your goal of 65 kg by Christmas is attainable.
This progression shows impressive discipline and a steady trend towards your goal! Keep up the consistency, and your metabolic health and weight will continue to improve.