Doctor drops 15.4 pounds in 12 days with coffee cut‑back and intermittent fasting

Having always fancied parachuting, Christian Schulze was obliged to lose weight to realize his dream. His excess weight had been a barrier, thus compelling him to overhaul his lifestyle.

Speaking with the German media outlet, "Die Welt", Schulze revealed that the initial phase of his transformation included curbing his coffee consumption. Previously, he enjoyed several cups of cappuccino daily but transitioned to no more than two cups of black coffee daily. Although not calorie-rich, coffee tends to cause significant insulin fluctuations. He now drinks approximately 0.8-1 gallon of water a day instead.

Besides his caffeine intake, Schulze also significantly decreased his carbohydrate intake. While the pasta was taken off the table entirely, he mostly eats meals with rice or potatoes and a generous helping of vegetables. Despite their benefits, fruits were also reduced due to their high fructose content. He now favors fresh vegetables such as bell peppers and carrots over fruits.

The medical professional opted for the 16:8 fasting regime, which entails eating all meals within eight hours and abstaining from eating for the remaining 16 hours.

Apart from dietary changes, his health routine included regular exercise. Every other day, he hit the gym for cardio or strength training and weightlifting sessions.

The outcome? He shed 15.4 pounds in just 12 days, with a total weight loss of 22 pounds within a year and ultimately losing 44 pounds over two years. "The optimal workout time is 2.5 hours a week. Both physical activity and intermittent fasting should fit our lifestyle. Some might prefer to skip breakfast, others dinner. I currently do 16:8 intermittent fasting two or three times a week on my non-workout days," Schulze elaborates.

Many who resort to intermittent fasting grumble about limited visible results. This is likely due to the numerous mistakes people often make while on this diet.

A critical mistake that can severely hamper results is eating indiscriminately during the feeding window—both in quantity and nutritional value. Our intermittent fasting diet should not include fast foods, sweets, or carbonated drinks.

Moreover, the macronutrient breakdown of each meal is vital - a meal predominantly based on carbohydrates will cause a sharp increase and subsequent plummeting of blood sugar levels due to insulin secretion. As a result, a constant feeling of hunger may arise.

Furthermore, the day's first meal should not consist of simple sugars, which cause pulse insulin secretion. Instead, such meals are best reserved for later in the feeding window. Another standard error that can undermine diet results is snacking during fasting. Doing so also eliminates the benefits of zero drinks or sugar-free chewing gum.

It's important to note that intermittent fasting using the 16:8 method is unsuitable for everyone. Indeed, it is not recommended for pregnant women, individuals with eating disorders, hormonal issues, or those struggling with diabetes.

Paula Gosa from the National Nutrition Education Center emphasizes that the mechanisms yielding any positive effects from intermittent fasting remain largely undefined. However, she stresses that a balanced, nutrient-rich diet is crucial to reaping any health benefits from it.

Merely sticking to feeding windows does not guarantee health benefits. Also, no concrete evidence suggests whether intermittent fasting should be a temporary measure, a periodic routine, or a lifetime commitment. Furthermore, the long-term effects of such a diet regime are mainly unknown.