Have you ever felt exhausted after what seems like a "normal" meal, with an irresistible craving for sweets? I've been there. My weight was slowly creeping up, and my lab results sent an unignorable warning: my HbA1c had reached 7. I decided to change my habits gradually and without deprivation. I started with intermittent fasting and combined it with a low-carb diet. A few months later, I had lost 16 kilograms, and my HbA1c dropped to 4—and suffering wasn't part of the plan.
Note: I'm only sharing my personal experience here. What worked for me might need a slight adjustment to fit your needs. It's always a good idea to consult a specialist if you have a specific health condition.
What is Intermittent Fasting?
Intermittent fasting is about regulating your meal times, not complete abstinence from food. The most popular and easy-to-follow pattern is 16/8: sixteen hours of fasting (including sleep) and an eight-hour window for your meals.
A Practical Application for Our Daily Lives in Saudi Arabia
Last meal: 9 PM.
First meal the next day: 1 PM.
During the fast: Water, black coffee, or unsweetened tea (zero-calorie sweeteners are an option for those who prefer them).
Sticking to these times helps reset your appetite and reduces the drastic energy swings after eating.
Why Did I Combine Intermittent Fasting with a Low-Carb Diet?
Reducing refined carbs—like white bread, white rice, and pasta—made my body rely more on stored fat for energy. Combining the two approaches gave me three clear benefits:
Longer-lasting satiety: My meals were rich in protein, healthy fats, and vegetables.
Faster progress in measurements: The reduction in my waist and arm circumference was noticeable.
Calmer cravings for sweets: Sudden hunger pangs noticeably subsided.
What Did I Eat During the Eating Window? (Simple Daily Examples)
At first, I imagined that "healthy eating is complicated," but then I discovered its simplicity when I set a practical framework for my meals:
Sample "Daily Routine"
Breakfast (1 PM): Two eggs with sautéed vegetables + a cup of green tea.
Snack: Full-fat Greek yogurt or a handful of unsalted nuts.
Lunch: Grilled chicken with a green salad and a tablespoon of olive oil + cucumber or tomatoes.
Dinner (optional and light): Homemade vegetable soup or a piece of fish with steamed vegetables.
Local Alternatives to Our Beloved Dishes
A "lighter" Kabsa: Use grated cauliflower rice instead of white rice, with the same kabsa spices.
Zucchini Pasta: Thin zucchini slices quickly sautéed with a simple homemade tomato sauce.
Sandwiches without bread: Large lettuce leaves wrapped around your filling (tuna/chicken/egg).
These alternatives maintained a home-cooked flavor and kept the results coming without a feeling of deprivation.
How Did the Combination Affect My Health and Measurements?
A gradual weight loss of up to –16 kg.
My HbA1c dropped from 7 to 4, which gave me immense peace of mind.
Better energy after lunch and a decrease in my usual post-meal sluggishness.
Significant improvements in sleep, mood, and daily mobility.
The beauty was that the improvements were cumulative; week after week, the habits became easier, and the results became clearer.
The Challenges I Faced... and How I Overcame Them
Sweet cravings: I turned to quick homemade treats like a date with natural peanut butter or a square of dark chocolate.
Social events and eating out: I would choose protein and salad and reduce bread and rice as much as possible.
The first week: This is usually the hardest. Drinking plenty of water, getting good sleep, and a cup of black coffee helped me get through the initial adjustments.
Practical Steps to Start Safely and Without Confusion
Start with a gentle pattern: Do a 12-hour fast/12-hour eating window for a week, then gradually increase to 14/10, then 16/8.
Reduce white carbs: Choose vegetables, proteins, and healthy fats (olive oil, avocado, nuts).
Meal prep: Write a simple list for the week and make sure to have basic ingredients ready in the fridge.
Drink water: Keep a bottle with you; thirst is often mistaken for hunger.
Monitor your labs: To clearly track changes, especially if you have a family history of diabetes.
A gentle reminder: I did some light exercise and used simple supplements, but I’ll discuss those in a separate article so this post doesn't get too long.
Conclusion and My Advice to You
My journey with intermittent fasting and low-carb eating changed my relationship with food and energy. The goal wasn't to deprive myself but to understand my body and give it what it needs. If you're looking for a practical and encouraging start, try the steps above gradually and calmly—the results will astound you when the habits become a part of your daily routine.
My Motivational Tip: Start this week with one small step: set a comfortable fasting window, and try just one healthy food alternative for your meals. Today's step makes a difference this month and an even bigger one this year.
Tags: Intermittent Fasting, Low Carb, Weight Loss, HbA1c, Healthy Lifestyle, Healthy Recipes
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