Intermittent Fasting

Intermittent fasting has become an immensely popular dieting strategy. Although it may seem like another diet fad, there are several reasons why skipping meals can be so helpful for many of us.

For more info on IF check out our article:


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We also make things easy with this 30 day diet plan:


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  1. ForgiveAndLove09 on February 11, 2019 at 11:31 am

    Great info and well presented. I get lots of questions about my keto and IF lifestyle. I want to gather videos like this to have ready for them. Thank you!

  2. Rdub XlawDawg on February 13, 2019 at 10:39 pm

    I was stuck on the same weight for a week. I was very frustrated then decided I was going to IF 16:8, bamn weight is pouring off lost 18 pounds in the last 22 days very happy.

    • A on January 3, 2020 at 12:29 am

      Olu Olamousi I can tell you are a Yoruba Nigerian by your name 😏

    • Grace Reutter on January 8, 2020 at 6:37 am

      Because you’re starving yourself…

    • DAUGHTER OF THE MOST HIGH! on September 21, 2020 at 3:25 am


    • Scott Larson on July 24, 2021 at 9:57 pm

      My understanding is that fasting for 48-72 hours leads the body to consume muscle rather than fat stores. So for someone like me trying to lose weight and retain/build muscle it’s counterproductive to fast longer than 24-48 hours. Am I correct? Please answer, thank you

    • laralily1999 Lara Maljevac on August 21, 2022 at 10:57 pm

      What did you have during your fasting window?

  3. Tommy Huynh t_wrex_mtb on February 26, 2019 at 2:54 am

    I have been on every single diet you can think of and they all worked for a short period of time but eventually I would gain all the weight back. Intermittent Fasting was the only thing that worked for me long term. I have been doing Intermittent Fasting for 20 months and been eating only One Meal A Day for the past 18 months. I lost 30 pounds in 3 months and I have kept it off ever since. I started in July 2016 weighing 176 pounds I now weigh 145 pounds. My waist went from size 34″ to 28″. It has changed my life and I feel obligated to share my story with as many people as possible. If you are overweight and cutting calories never work than I strongly suggest Intermittent Fasting.

    • Sepzilla HD on June 14, 2019 at 6:51 am

      @Tommy Huynh t_wrex_mtb I’m not sure if i can do this, since i workout often and have physically demanding job..

    • Wisdom Child on June 18, 2019 at 3:40 am

      Thank you very much for the informations

    • Vishakha Khatri on June 22, 2019 at 4:00 pm

      great I will too try after your story😍

    • Noelle C on August 3, 2019 at 2:29 pm

      Karen & Kristy its better to track your calories esp your carbs. Intermittent Fasting burns fats but if you eat unhealthy and huge amount of calories in your eating window, you’re basically just putting back the burned calories from the fasting window. So if your goal is to lose weight, you have to be mindful of you macros. Check yours here —-> to know how much of each nutrient you really should be consuming. Losing weight is really just Math, apparently. Hope this helps 🙂

    • Deep Black on August 27, 2019 at 12:18 pm

      Isn’t it socially hard though

  4. DocG07 on February 28, 2019 at 6:43 pm

    Last January, I was 335 lbs. Started hearing about intermittent fasting through youtube videos of movie stars who train to play super hero roles, so I started to do 20:4 intermittent fasting, along with 5 x per week working out. I’m now down to 253 lbs. I haven’t been that weight since 10th grade, and keep in mind i’m 36 yrs old.

    • Conejo Gordo on December 5, 2019 at 2:00 am

      Great work, 👍

    • On A Mission on December 21, 2019 at 9:17 pm

      That’s amazing 🙏🏾

    • Pepe on January 17, 2020 at 12:40 am

      Hannah Cat He is not anti-woman. He is pro-truth. It seems as if he is a MGTOW man, which stands for Men Go Their Own Way. If you don’t know why men would want to cut romantic relationships with women out of their life, you are one of those women.

      My girlfriends supports MGTOW. She just wishes it didn’t have to come to it. Be a good woman. Don’t be a bad person.

    • karli p on June 9, 2020 at 9:38 pm

      @Hayden Cat Lmao I know right! He thinks he’s Gods gift now

    • Just Clay on August 26, 2021 at 3:12 am

      So how you doing?😊
      Are you now bodybuilding? 😃

  5. Kid Stax - SoundCloud on March 5, 2019 at 11:13 pm

    I just found this diet plan so I’m doing a 12:12 plan until I get more comfortable with it. Eventually I’ll add 16:8 on week days and 12:12 on weekends, and even farther on I’ll do 16:8 everyday.

  6. Cassandra Price-Edwards on March 22, 2019 at 5:11 pm

    Hey Kayla!!! I have been following you for some time now. I finally started doing keto as of Dec 2018 and i am down 18 lbs as of March 22 😊. I know i would have loss more if i had been super strick with myself. I had a quick question for you can you do Click protein coffee on keto? Have a great day and keep doing you much love❤

    • RuledMe on March 22, 2019 at 5:41 pm

      Hi Cassandra, I’m not familiar with this brand but the flavors I looked up had about 11 carbs for a serving. If you’re trying to stay within 20 carbs a day, that might make it hard if you spend half of your carbs on a shake. There are some great keto friendly protein shakes on the market that have less carbs per serving.

  7. Sobano Silva on March 23, 2019 at 5:58 am

    Thanks You covered most of my questions. In the late 70’s I used a low card – low fat – high protein and salads only (tuna and cottage cheese) diet and was able to strip off 1 lb per day when I wanted. But I also jogged 3 miles a day and lifted weights 3 time a week. This keto diet has been far easier to maintain. I have even done on a 18-6 schedule with success. On some days I have needed to eat nuts to get over the hump but generally coffee and heavy cream helps me stick to 18-6. Loosing weight is essential to me with type II diabetes at 72 yrs old. I believe it will lower my A1C tremendously. keep up the great videos.

    • RuledMe on March 23, 2019 at 4:29 pm

      Thank you! It sounds like keto is more sustainable for you and that’s great. 🙂

  8. Debby OMAD on March 26, 2019 at 4:17 am

    Intermittent Fasting is the first “diet” I have ever done that I can actually sustain! I have lost 24 lbs in just over 2 months! I will do this for life!

    • Gillian Michele on March 28, 2019 at 4:12 pm

      That’s great, Debby. That gives me hope. I’ve just started my journey and want to look and feel dramatically different by the end of 2019.

    • Debby OMAD on March 28, 2019 at 4:35 pm

      @Gillian Michele Join my channel Debby OMAD and let’s do this together!!

  9. Mieka Fasting Weight Loss on March 28, 2019 at 9:17 am

    Good video. 2 hours of exercise is my target this week while fasting. I love all forms of fasting.

  10. James Woods on April 15, 2019 at 7:38 pm

    It definitely is not a fad diet. I do keto IF and lost 90 lbs, lowered my BP, no longer pre diabetic, and I am enjoying life.

    • Jeff Howard on February 1, 2020 at 10:57 am

      James Woods you the man sir!

    • Ruston Aguada on February 13, 2020 at 4:35 pm

      @whybecuzimme I dont know what MCT oil is but you can certainly drink water. It will not affect your fast

    • Ruston Aguada on February 13, 2020 at 4:36 pm

      @whybecuzimme You can drink water without affecting your fast

    • MKME on February 20, 2020 at 5:44 pm

      When u were pre diabetic, were u on medication? How did ur doctor monitor the diet and the meds?

    • Mitsu - San on September 22, 2021 at 10:42 am

      Have you lost Belly fat

  11. Brandon Ramirez on April 16, 2019 at 12:40 am

    I did intermittent fasting for 1 1/2 months with 20/4 hours. I lost 20 pounds while i also tried to do hit and run 4x a week

  12. Bradly Pierce on May 31, 2019 at 12:42 am

    Been fasting while on keto for 4 days now. Haven’t started exercising yet, went from 292 to 278. I can’t believe how much I’ve lost in so little time!!

    • Felicia Holcomb on January 22, 2020 at 3:23 am

      What foods are considered “keto?”

    • Hokage Ari on February 4, 2020 at 6:16 am

      That’s crazy wowww

    • kausher jamadar on February 11, 2020 at 12:04 pm

      Can you drink water within those fasting hours??

    • Dhale B. Evans on March 8, 2020 at 6:00 pm

      @kausher jamadar yes definitely. cold water will really help as well as it can boost your metabolism. if you feel hungry during fasting, bone broth can be helpful since it does not break your fast. you can also drink tea or coffee but no sugar

    • Husna Khan on September 2, 2021 at 6:13 am

      @Bradly Pierce and wht u eat in lunch breakfast and dinner

  13. Kevin Capistrano on July 5, 2019 at 8:10 pm

    I love IF! I do 20/4 everyday. My blood pressure went NORMAL real quick!, No more breakouts, and I have a clear mind during work hours. I can tell that my body is in a fasted state when I start to feel cold (its normal guys). That means that your digestive system is at rest and your body is relying on Fat storage. Keep in mind that I still have cheat days every now and then, I EAT ANYTHING!!! I LOVE IF!!!

    • RuledMe on July 7, 2019 at 6:10 pm

      That’s great that this helped your normalize your blood pressure!

    • rimrem on January 30, 2020 at 9:32 pm

      i’m new to this but at what time did u eat and stop eating?

    • RuledMe on January 31, 2020 at 5:59 pm

      @rimrem It doesn’t matter what time you start eating, it matters how long your eating window is. Different times work for different people. I’ll say that most people doing 20/4 fasting usually break their fast around 2-3pm and finish eating at 6-7pm. I would generally recommend to stop eating at least 4 hours before you go to bed (so 2-6 might be a good time, if you’re looking for suggestions). Some people prefer to eat earlier, so there are also a lot of people that do 10am – 2pm as their eating window. It doesn’t matter what time your eating window is at really, as long as it stays consistent and there’s at least 12 hours in between your eating windows (generally the fasting state happens after 12 hours of no food).

  14. Christine Trimpe on August 7, 2019 at 11:24 pm

    Intermittent Fasting has been my secret weapon to my 100+ lb weight loss. A very powerful tool along with my keto diet!

    • Christine Trimpe on May 19, 2020 at 11:14 am

      Ray Joseph Asuncion hi there! I follow a strict keto diet. I eat only whole foods. Meat, healthy fats, and some very low carb vegetable. Go to RuledMe’s website for ideas of keto friendly foods.

    • Christine Trimpe on May 19, 2020 at 11:16 am

      Vlad Leiva hi there! My daily fasting is 18:6. Meaning 18 hours of fasting. I eat 2 meals a day. One around noon and dinner before 6pm. No food between 6pm and noon the following day. Thanks for asking!

    • karli p on June 9, 2020 at 9:39 pm

      Awesome can we drink sparkling water sugar free?

    • Christine Trimpe on June 9, 2020 at 9:44 pm

      @karli p Hi Karli – they say technically when any flavor hits your stomach you can get an insulin response. Is it flavor free?

    • karli p on June 9, 2020 at 9:47 pm

      @Christine Trimpe Oh ok. Thanks for the fast reply. I meant like with sugar substitutes but I’ll do flavor free. I’m down 17 pounds day 23! Congrats to u

  15. aj on August 10, 2019 at 12:28 pm

    I tracked my steps at work (an rv manufacturing plant) and I walk 10 miles a day 5 days a week while working. I do 24 hour fasting everyday. When I get off work I do Jiu jitsu for 3 hours. After that I eat and go to sleep on a big food baby. I wake up full of energy and ready to work. I am serious. This has been the best choice for me. I’ve done years of ketosis and 16:8 fasting but now i eat about 2 pounds of fruit, usually some oatmeal and Greek yogurt, whatever vegetables and protein. I seriously recommend 24 hour fasting. Seriously. I am a 5’10” 27 year old male. 3 years ago I was 215lbs. I’m now 173lbs (currently manipulating my weight for a bjj competition)

  16. S on August 22, 2019 at 10:25 pm

    For someone like me who has suffered with acid reflux, I suggest that you eat earlier and cut your food intake after 4. This has shown great results and made me feel like my body is healed. Diet is so important. Cut the artificial sugar, sodas, and fried foods and you’ll be great. Bread is fine if you don’t over eat it! Walk 30 minutes a day and strength train. (I am not a health physician or licensed in nutrition, this just works for me.)

  17. Abigail on September 7, 2019 at 6:44 pm

    This is my third time doing keto.. in the past week 7 days in, I have lost 10.2lbs.. I know the initial weight loss is water weight, but it’s still great to see on the scales. My meals have consisted of fish, meat, eggs, cheese, avocado, leafy greens, coffee with cream, mayonnaise, bacon, asparagus, broccoli, cauliflower, olives, olive oil, coconut oil and water. It’s been a very satisfying eating plan, keeps me full and satisfied and makes the intermittent fasting easy because I’m simply not hungry in between, and since I love all the foods I am eating it’s very easy to stick to. I remember both times before on keto, after a couple weeks I had tons of energy, my brain felt clear and sharp and noticeable mental clarity, and I just felt great and happy, plus the weight loss was awesome and was rapid both times too. Eating carbs made me sluggish and overweight and foggy-headed. I keep my carbs to around 15g net carbs per day, sometimes lower depending on what I’m eating. And if you want some great keto recipes, I recently came across an awesome channel and very funny guy. His channel is called Headbanger’s Kitchen. He’s great!

    • RuledMe on September 8, 2019 at 2:15 pm

      Sounds like you’re doing really well. Headbanger’s Kitchen is awesome – he was one of our first subs! 😀

  18. KenDBerryMD on January 6, 2020 at 11:55 pm

    Fasting is an incredibly powerful health hack that can literally save your life!

    • I just want A cupcake man on May 14, 2021 at 5:01 am

      Ur right and its easy to start. Its called being broke.

    • Beautiful Soul on May 17, 2021 at 2:50 am

      @I just want A cupcake man 😂😂😂

    • _ on May 17, 2021 at 2:34 pm

      @I just want A cupcake man your name 😂

    • Scott Larson on July 24, 2021 at 9:56 pm

      My understanding is that fasting for 48-72 hours leads the body to consume muscle rather than fat stores. So for someone like me trying to lose weight and retain/build muscle it’s counterproductive to fast longer than 24-48 hours. Am I correct? Please answer, thank you

    • Heinzbuck Sandcastle on February 22, 2022 at 1:18 am

      Trying to get my whole family to buy into it!

  19. 1slogar on January 12, 2020 at 3:49 am

    In 3 weeks have lost 17# on Keto but I didn’t see this video in the beginning. I’ve incorporated IF for the last 2 weeks, going 18/6 to 20/4 on a daily basis. I credit the fasting for not plateauing and for losing 5# last week, at one point 1# per day 4 consecutive days. It works!

  20. Joe Loveys on June 18, 2020 at 2:32 am

    Had the weird feeling like I was on drugs earlier, a pleasant high. Been on this keto with IF routine for one month, seems like I’m just starting to get used to it, suffered a lot with insomnia, constipation and stress for most of the first month.

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