Daily Intermittent Fasting Schedule – Weight loss for a Cause

Everybody has a reason to get in shape and shed some unwanted weight, whether it be to fit back into those sexy jeans or to just have more energy. I have said it before everyone has their “why”.

Fitness is a simple choice – you’re either in or your out – It’s you vs. yourself, and their is no blaming anyone when you look at it that way. My good friend Matt reached out to me the other day.

Matt wanted some help with a routine, a diet and plan to get some unwanted weight off…and as fast as possible. When I hear this type of excitement to lose weight… my mind immediately goes to fasting and the benefits of quick results while changing a lifestyle all for the better.

He has been following The Fasting Place a bit and I was super excited to hear that, because then we can cut through the BS of explaining the importance of fasting (a little biased? eh, sure). The entire reason I started writing about fasting and dieting is for this exact moment. To help people achieve an end goal through fitness and fasting.

A Little about Matt

  • He is an enlisted Combat Military Police (MP)
  • MP Team Leader
  • 6 years in the Army National Guard
  • 2014 deployment to Afghanistan attached to Special Ops
  • Previously worked for the Tennessee Counter-Drug Task force as a member of the National Guard
  • Loving father and has a beautiful family (maybe the most important)
Fasting for a Cause
Army, running, PT, intermittent fasting

Matt has grown up with the military. His father is a Colonel in the Army and has since followed the tradition of serving our nation. I want to say a quick thanks to Matt and his family for the great service they have provided with the countless years of service, truly a blessing to know you and your family. Thanks, Matt.

Ask and you Shall Receive

If you want something or need a hand you have to ask. Nobody is a mind reader – or at least no one I know. The worst thing that will happen is you get told “no”, then you move on – or you ask again, resilience. It is a brilliant thing.

So Matt reached out and stressed his goals and vision he wanted. After a binary discussion, we came up with a solution. Below is a sample questionnaire of what we used to get the black and white answers.Fasting Schedule

How much weight are you wanting (going to) lose?

How much time do you have to achieve your goal?

Are you willing to go on a calorie restricted diet?

Are you willing to intermittently fast?

What is your “Why”?

These are extremely simple questions, the answers to these five questions dictate everything to come. I didn’t need to ask him about dedication or will, simply because I know the man. But if I didn’t know him, these questions would be vastly more important than the above five.

After some discussion of the goals he in search of, we decided on a calorie restricted intermittent fasting schedule. We are going to go over some key components to the fasting regimen and diet we have come up with for Matt and his quest to drop some weight.

Grateful to Help – That is The Fasting Place “Why”

As I write on The Fasting Place we are beginning to see a trend with some readers, they are wanting to dive in with a workout and diet plan! This is exciting and I love the influx of requests to learn more and put it all into action.

Gratitude, intermittent fasting, fasting for a cause
Gratitude horizon

I started this website to help people. To get people excited about a new way of living. To get the fasting message across and get people to understand the unique benefits to a good diet and exercise. Truly I am grateful to help anyone that has the desire to get better.

Matt has 6 months or fewer to lose his unwanted weight. He is the first “experiment” here at The Fasting Place and I know he will be a good one, because he won’t give up. We set him up with a phase 1 plan that involves a daily intermittent fasting schedule.

Daily Schedule

When deciding on what route to take for a diet plan involving intermittent fasting, their really isn’t much information available that is in actual “plan” form. This was fun and exciting to put together. We started by taking the calorie intake and simply reducing it to set amount for the specific results desired.

Fast hacks, journaling

This really is something simple to do, write down all of your calories you take in on a daily basis for at least three days. I say three days because if you just do one day, this maybe inaccurate because you will be thinking about it and may falsely represent your actual intake.

Then you will simply take that down a notch and mix it with a catered diet plan.

Diet Plan(s)

When deciding on what diet works best for you, their is a lot to consider.

  • Body Type
  • Age
  • Gender
  • Time you have
  • Budget
  • Work schedule
  • Physique you want or if you just want to shed some poundage

This list could go on for days. Considering the diet of your choice you really need to visit every hour of every day you have. Once you have done that dissect what will work best for you and your situation.

For example:

If you work 12 hour shifts 5 days a week and have to get your kiddos from daycare and then take your daughter to dance before t-ball starts for the other kiddo, then you have some decisions to make.

This can all be managed, if you don’t plan for a crazy schedule excuses will be very easy to come by. And slowly your diet and intermittent fasting will all go to s-h-i-t. This seems common sense but it truly gets overlooked way to easy. It gives you a reason to give up when all you have to do is get a little tough. Having a clear “why” and vision makes this much easier. Holding yourself accountable is rule number one. If you don’t, no one is going to.

Track it – and Report

We gave Matt a pretty basis routine to start with. Basic is the easiest way to start. And it doesn’t necessarily mean it will be easy. His diet plan is catered specifically for him and his situation. And we wish him the best and know he will do great.

We are going to follow his 6 month trek and see where it goes. After a month we will re asses and figure out if this is working for him. And then we will change it up a little and go from their. This is an exciting

That’s Why We’re Here

This is the reason the Fasting Place was created. To get people to understand they can achieve anything, and it is easier when you are in shape. If you start down a dieting and fasting road without and research or background then you are more than likely going to fail, or it will leave a bad taste in your mouth.

Fasting today

How would you feel if you set up a ladder to climb the mountain and do all the work to get to the top, only to realize you were climbing the wrong damn mountain the entire time.

We are here to help, if you would like any insights or help with a diet plan or fasting regimen, please email me below. We can give you a free 1-month plan catered to you.

Please leave some comments or questions below if you have ’em!

Thanks for reading and have a pleasantly uncomfortable day



Nic Chiri





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  1. Glen

    Excellent view of intermittent fasting. Planning and developing a schedule with meal plans is important because of the limited time available to eat while doing IF. I have done keto for a 30-day period. One of the benefits I noticed was waking up in the morning and not feeling hungry. I would have to make it a point to eat breakfast to make sure I was getting the necessary nutrition. 

    • Nic


      Thanks for the read,

      Yes you are right on when you talk about not being hungry on the keto diet. It is funny to think about but yes, you really do forget to eat sometimes when on the keto diet. That is a great indicator of knowing you are doing it right, and when you get into to ketosis. 



  2. free4life

    Thank you Nic, for a great post. Thank Matt for us for his and his family’s service to the country. My wife and I both do intermittent fasting almost every day. I usually, during the week, fast for around 18 to 20 hours and have an eating window of 4 to 6 hours. Autophagy is a thing that we have learned in the past year or so, the body’s ability to cart of old useless cells and to repair those that can be saved. 

    We aren’t, and haven’t journaled or tracked anything. We are merely keeping our carbs between 20 and 50 grams a day and staying as active as we can. This is really the easiest thing that we have done in regards to diet change and weight loss.  

    We couple the keto diet with the fasting and have lost around 60 lbs total, that is both of us collectively. It feels good to feel good, let me tell ya. Of course you already know that. Thanks for such a great article and keep up the great work, my friend. 

    • Nic

      Love it!

      Thanks for the update and it is awesome to see someone changing their life through simple forms like fasting and dieting, kudos to you and your wife. Autophagy is a wonderful thing isn’t it? Crazy how our body has these simple hacks it treated right. 

      60 lbs collectively is a great thing, I wish you and your wife the best in your future goals! 



  3. Laura

    Interesting article. In an ideal world everyone could achieve everything they want. We would put our minds to it and have all the character needed to get to our goals. There would be no excuses. In reality, this is where 99% of us all fail and we need proper preparation and someone who keeps us in line all the time, until we get to the point that we don’t have to think about it anymore and it has become a lifestyle.

    • Nic


      Spot on,

      You said it, the human mind is a special thing. Seeing and believing is a possibility through the right channels. Very few people ever get to experience the 1 percent lifestyle because it is so extremely easy to give up. 

      If you are wanting to achieve a specific goal, a person is going to have to do specific things. Often times taking them way out of their comfort zone. Thanks again for the great summary!


  4. julienne murekatete

    Thank you for sharing with us this great post on Daily Intermittent Fasting Schedule.Losing weight is a long process which asks different methods to arrive at a good result.

    Fasting is one of the best way to lose weight but it requires much attention while fasting because when it is done in wrong way,the person who needs to lose weight can become sick .

    • Nic

      Thanks for the read,

      Research and knowing what you have to do to have a successful fasting experience is a must.



  5. Kris M.

    Hi Nic,

    Thank you for the information on intermittent fasting.  How great that you are helping Matt to get back to his ideal weight and of course wish many successes to him and you both.  I was just curious if you’ve read any studies about the benefits of intermittent fasting.  Have they found long term benefits with fasting and if so what are they?  Is there research that supports fasting as an effective method to lose weight?

    • Nic


      Thanks for the kind words. Yes there is plenty of research out there to go along with fasting intermittently and long term. I have wrote some other article on this site about just that, you should check them out. Here are a few of the benefits.

      -Weight loss (obviously)

      -Mental clarity

      -Cell regeneration (autophagy)

      -Raise of energy levels

      There are many more benefits and plenty of studies. I hope this helps, feel free to email me if you would like some more details!



  6. Cathy

    I am actually asking on behalf of a friend who’s struggling with weight control. He has tried a few programs but they never really worked out for him because the ordeal was just too challenging. Fasting schedule sounds pretty stressful – correct me if I am wrong. How would one know if this is a suitable/safe program for loosing weight? Thank you for your insight.

    • Nic


      Great question, I have a simple answer.

      Unless he is diabetic, then anyone is good to go on fasting and intermittent fasting. And even if he is diabetic, I would suggest just consulting with a physician first. He would still be a great candidate for a fasting program with diet. 

      If you or him would like to know more, have him shoot me an email.




  7. Oloyede3

    This article has really been helpful and encouraging i have always wanted to lose weight and I know fasting will give me the best results but I don’t like the thought of going on diet or starving myself thereby using another means to lose weight such as taking drugs but in the end it does not works rather it affects my body. But with what I have read here today believe i can go for fasting, I have been motivated more than ever thanks to your post.

    • Nic

      Thanks for stopping by,

      Yes easy is always going to be the route most will take, in any situation in life. 

      Fasting is not starving, just to be clear. Starving is going weeks, months without a means of food and possibly death, people die from starvation. No one has every died from fasting.

      The human mind will not let it happen. On the flip side a strong mental capacity will take you beyond your limits. With fasting this could be life changing. The benefits of fasting outweigh all of the cons. Thanks for the kind comments and I encourage you to check out some other articles on The Fasting Place. 




  8. Bex

    I was interested to come upon your post as just recently I read that fasting for three days can reset your metabolic system. Is that accurate?  I think it is great that you are providing a helpful resource and list for people to lose weight – it seems that there is an epidemic of obesity in today’s culture and I think it is superior good vibes that you are encouraging a healthier body weight for those who are willing to invest the time to do so.  I love the comment about mind reading and how if you don’t ask, the answer will always be no.  I wish you luck on your endeavours and will forward your site to a few friends who are seeking to diminish their weight.  Thank you for such an insightful and helpful post!

    • Nic

      Thanks for the great interaction!

      As far as your metabolic system getting rebooted check out this article we published a while back https://thefastingplace.com/how-does-autophagy-work-does-it-really-matter/

      The article discusses autophagy and the benefits it has for kicking your old cells in the butt!

      Obesity is absolutely and epidemic and it just seems like it isn’t going away. Easy is easy, and it is easy to eat, it is easy to say “everybody” is fat, or “I don’t have time”. Easy is usually not the route to go. It seems you are on the same page when it comes to this issue. 

      And yes, if you don’t ask then the answer will absolutely be “NO”. 

      Thanks for stopping by!


  9. Sylvia

    I love the read and all the points you are making when it comes to fasting and commitment, well, the short version of what you saying.

    I have been there and done it, meaning, I had to find the right regime for me and my busy lifestyle.

    I am also very stubborn when it comes to achieve my goals and in the past didn’t always make the right decision.

    What I have learned is that “hard core” fasting is never a good idea when you are having a 16 hour workday and a family to taking care of. One day, years ago, I did collapse because of a too low calorie intake in accordance to what I am doing throughout the day and what my body actually needed for the energy.

    Out of fear, back then, I stopped for a long time until I found a personal trainer who did, in a way, the same approach as you are. I had to answer some tough question, for me, and what I really want. Just losing weight no matter what the costs are or, do I want something lasting and actually enhancing my health?

    I am happy now and I thank you for your article because it did confirmed that I am on the right track. 🙂

    • Nic


      Thanks for engaging and the story about your fasting experience. I am really sorry to hear about you passing out, I am sure that was a bit terrifying. I agree that you may should of maybe just tried intermittent fasting, and even at that maybe just calorie restriction. 16 hours a day is a long time to work, no matter what kind of labor it is.

      On the side of being scared away from fasting, I totally understand that after what had happened to you. Having the facts and the information before starting something like fasting is a must. A trainer is also a great idea because you know they will be well versed. 

      Thanks again, and I wish you the best in the future!



  10. Shy

    It is good to know what your goals are so you can make a plan to achieve them.  If you plan out what foods you can eat on a daily basis you will be able to stick to a meal plan on a consistant basis.  If you really have a good reason to lose the weight and stick to a routine diet and exercise program then you will be able to succeed.Remember your “why” as that is what is important. 

    • Nic

      Couldn’t agree with you more.

      Knowing a reason why will get you through the hard times of dieting and fasting. Meal prep is a great item to bring up for this post as it also will only help out the situation. 

      Making meals in advance will create more time to worry about other items within your diet and fasting schedule. Thanks again for stopping by!



  11. Adwalker

    I enjoyed this journey with Matt. You really drilled down the specifics of what’s gonna make your program work. This definitely helped to bring perspective what is needed to get started. You really have to have a plan to be successful. What is the biggest challenge of creating a habit of success?

    • Nic

      Thanks for the kind words.

      This program can work for everyone and it really depends on how to make it work for you specifically. Having said that I do think that the habit of success has to do with 2 very important things.

      1. Getting out of your comfort zone
      2. Getting the right mindset

      Once you have these 2 the sky is the limit.

      Thanks for stopping by!


  12. Abagatan

    This Daily Intermittent Fasting Schedule – Weight loss for a Cause is really helpful for those people who are working in their homes, offices and anywhere without much physical movement. Less physical movement will store extra calories in our bodies. 

    I buy the idea that fasting is an alternative if we cannot shed extra calories through physical movement in work and in exercises. 

    • Nic

      Thanks for stopping by,

      You make some valid points for people with jobs that you aren’t as ‘mobile’ at, however I do think and believe that jobs or careers with more physical movements can actually benefit more from fasting. You will only speed up the processes involved. 

      Such as autophagy, and Keri’s is if you are on the keto diet. Hope this clarity’s some things in your comment. Have a good day.



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