Embark on a transformative wellness journey with me as I share how the powerful combination of intermittent fasting and a whole food plant-based diet helped me shed 46 pounds, reclaim my energy, and achieve the best health of my life.

My Transformative Journey to Sustainable Weight Loss and Optimal Health

Three years ago, on January 1st, I set an ambitious yet deeply personal goal: to live my best life in every conceivable aspect. This wasn’t merely about ticking boxes; it was a profound commitment to holistic well-being. Central to this vision was a renewed focus on nutrition, not just for weight loss, but for profound, lasting health.

I had embarked on similar health endeavors before, often with fleeting results. But this time, something felt different. I made a solemn pact with myself to approach this journey with patience and mindfulness. My new motto became: “Slow and steady wins the race.” There was no looming deadline to lose a certain amount of weight for an event. My gaze was fixed on the grander picture – a lifetime of health and vitality. This wasn’t a temporary diet; it was about cultivating sustainable eating habits that would seamlessly integrate into my everyday life.

Disclaimer: Every individual is unique. Before making any significant dietary changes, especially if you are on medication or undergoing treatment, it is always advisable to consult with your doctor or a qualified healthcare professional.

The Genesis of My Wellness Journey: A Measured Beginning

My initial steps into structured healthy eating began with the WW Freestyleprogram online, now recognized as the Blue Program. I genuinely recommend this program as an excellent foundation, particularly for those seeking a flexible plan that encourages mindful eating. It allowed me to select real, satisfying foods such as vegetables, fruits, eggs, beans, and lean chicken breasts, which I could enjoy freely. This flexibility resonated with me, and I incorporated these options into my daily meals.

For years, I had consciously strived for a balanced diet and an active lifestyle. A pivotal change occurred 15 years prior when I eliminated dairy from my diet. Dairy had long been a source of discomfort, causing bloating and exacerbating chronic nasal allergies I’d experienced since childhood. Witnessing the positive transformation in my body and overall well-being after this change provided undeniable proof: we truly are what we eat and breathe.

Alongside dietary adjustments, I integrated a consistent exercise routine. I committed to walking for an hour, six days a week, and attended a 45-minute fitness class three times a week. This combination yielded promising results, leading to an initial weight loss of 22 pounds within six months. I maintained this routine diligently for two years, successfully keeping the weight off. However, despite my adherence to the plan, my weight loss eventually plateaued.

Even during a memorable trip to Paris, where I allowed myself modest indulgences of chocolate, wine, and bread, I remained mindful of my eating habits. To my delight, I returned home without having gained a single ounce. This experience solidified a crucial insight: successful weight management, for me, was about finding *my* unique approach, much like how I tackle every other aspect of my life.

Breaking Through Plateaus: The Intermittent Fasting Revelation

Fast forward to March 2020, as the world braced for the pandemic and subsequent lockdowns. Confined to our homes, the allure of comfort food was undeniable. While I resisted the temptation, my weight loss journey had regrettably stalled at 22 pounds. I knew I wanted to achieve more.

A few months prior, in my quest to overcome the weight loss plateau, I had read The Obesity Code by Dr. Jason Fung. The book’s premise on intermittent fasting intrigued me, but at the time, the idea of skipping meals seemed impossible. I dismissed it from my mind. However, with the onset of lockdown, I decided to revisit the book and give intermittent fasting a serious try.

To further solidify my commitment, I implemented a personal accountability strategy. As some of my blog readers might recall from my post, “A Note to You and From You,” I wrote a detailed note to myself. This note outlined my aspirations for the unexpected downtime during lockdown, with a clear focus on continuing my weight loss journey and improving my overall health. My aim was to emerge from the pandemic having accomplished tangible progress, rather than letting the time simply drift by.

Now, a year later, I look back with immense satisfaction. I have successfully navigated the challenges of the pandemic, losing an additional 24 pounds, bringing my total weight loss to an incredible 46 pounds. This achievement stands as a testament to perseverance and finding the right strategy.

The Power of Intermittent Fasting: My Breakthrough

The initial weeks of lockdown marked my foray into intermittent fasting. I began by implementing a 16-hour fasting window, skipping breakfast three days a week. The first few days were challenging as my body adjusted, but by the end of the first week, I was thrilled to see a 4-pound drop on the scale. This was a significant moment, as it was the first time my weight had moved downwards in a year and a half. Crucially, I was still eating the same healthy foods, just within a defined time window. Encouraged by these results, I gradually adopted daily intermittent fasting, maintaining an eating window between noon and 8 PM, during which I consumed basically all the healthy, whole foods I desired.

Dr. Fung’s work, which I revisited, highlights intermittent fasting as a vital, often overlooked component in weight loss strategies. It allows the body crucial rest, enabling it to re-regulate insulin levels and optimize hormonal balance, which are critical for effective fat loss and metabolic health. Within a few weeks, I felt an undeniable surge of well-being, which made adhering to this new routine remarkably easy. Initially, I even continued tracking my WW points alongside intermittent fasting, demonstrating how these approaches can complement each other.

Embracing a Whole Food Plant-Based Lifestyle

While consistently following my WW plan and incorporating intermittent fasting, I happened to watch the compelling Forks Over Knives documentary on Netflix one evening. This film was a profound eye-opener, deeply resonating with a way of eating I had always instinctively desired but never fully pursued. In my younger years, managing a family with children and a husband who was a staunch meat-eater made a fully plant-based diet seem impractical, if not impossible.

However, as an empty nester, I found myself with newfound freedom and no longer solely responsible for family meal planning. This was a significant advantage of being older, and I embraced the change wholeheartedly. I dove headfirst into a fully Whole Food Plant-Based (WFPB) lifestyle, meticulously eliminating added sugar, salt, and oil. While this approach might appear extreme to some, the profound improvements in my health and energy levels have been nothing short of miraculous. I can honestly say I’ve never felt better in my life.

One of the most surprising and welcome changes was the complete disappearance of my sweet cravings. Instead, I now find myself genuinely craving nutrient-dense foods like fresh lettuce and chickpeas – a transformation I still find astounding! Furthermore, my blood cholesterol levels dropped by an impressive 60 points, a clear indicator of the powerful health benefits of this dietary shift. Witnessing my remarkable success with intermittent fasting and a whole food plant-based diet, characterized by no added oil or sugar (aside from natural fruit sugars) and minimal saturated fat from nuts and seeds, my husband, Ed, was inspired. He decided to incorporate intermittent fasting and adopt a plant-based diet two days a week. Together, our combined efforts have resulted in an astounding weight loss of almost 80 pounds. This transformation has been truly amazing for both of us, solidifying our belief in this sustainable approach to health and making it our preferred way of life.

Overcoming Initial Hurdles: Commitment and Preparation

Committing to both intermittent fasting and a whole food plant-based diet wasn’t without its initial challenges. It required a complete paradigm shift in how I viewed and prepared food. The most significant adjustment involved re-evaluating my daily schedule to allocate ample time for food preparation. This rigorous commitment demanded discipline, but I persevered.

I dedicated myself to learning and, remarkably, began to genuinely enjoy the process of meal planning, food preparation, and cooking. Batch cooking for the week ahead became a cornerstone of my strategy, streamlining meal times and ensuring I always had healthy options readily available.

Creating a Supportive Environment: My Plant-Based Kitchen

A well-organized kitchen, specifically tailored for whole food plant-based cooking, was instrumental in my successful transition and adherence to this diet. It transformed a potentially daunting task into an enjoyable and efficient routine.

Stocking Your Plant-Based Pantry for Success

One of the foundational keys to effortless plant-based cooking is a thoughtfully stocked kitchen. This encompasses a trifecta of essential components:

• The Non-Perishable Pantry: A robust collection of canned goods (like beans, tomatoes), dried staples (lentils, pasta, grains), and bottled items (vinegars, plant milks) ensures I always have a base for meals.
• The Freezer Stash: Prepared foods like batch-cooked grains, chopped vegetables, and homemade soups stored in the freezer are lifesavers for busy days.
• Fresh Produce in the Fridge: An abundance of fresh vegetables, fruits, and other perishables is always at the ready. I gained invaluable insights from websites like Hello Nutritarian, particularly their guidance on how to set up an efficient “Eat to Live Fridge” for optimal organization and accessibility.

My kitchen island also became a dedicated workhorse for meal preparation. You may recall my previous posts detailing how I added an extra shelf to my kitchen island and created a custom recipe box using wine crate labels. These additions have been incredibly helpful, providing a convenient space for recipe access and ample room for chopping and preparing the variety of foods I now enjoy.

My culinary focus shifted entirely to making everything from scratch: hearty soups, wholesome sourdough bread, flavorful sauces, comforting casseroles, and homemade plant-based burgers. I consciously avoid all vegan “fake foods” – such as imitation meats, cheeses, or mayonnaise – due to ingredients like guar gum that tend to make me feel unwell. My guiding principle is to eat as unprocessed as possible.

While adopting this way of eating requires commitment and time, it has, over the past year, become an integral and cherished part of my existence. I truly love it and can no longer imagine eating any other way. My husband, Ed, and I have even started a kitchen garden, allowing us the joy of fresh, homegrown vegetables and herbs just steps from our door.

Inspiring Resources: Plant-Based Cookbooks and Websites

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My journey into plant-based cooking is ongoing, and I continue to learn voraciously. I devour plant-based whole food cookbooks as if they were novels and frequently explore various plant-based websites for new and exciting recipes. I’ve developed the skill to confidently tweak and adapt recipes, substituting ingredients to better suit my preferences. For instance, I’ve learned to replace oil with healthier alternatives like vegetable broth, applesauce, or flaxseed meal.

The initial phase of eating plant-based involved a fair amount of trial and error, particularly when experimenting with new ingredients and vegetables. There were instances where food didn’t turn out as planned, but each experience was a valuable lesson. I also became diligent about scrutinizing every food label, aiming for products with no added oil, salt, or sugar. While perfection is a goal, I also acknowledge practicalities; for instance, I do buy canned beans but ensure I rinse them thoroughly to remove most of the added salt.

These websites have become my frequent go-to sources for free, inspiring plant-based recipes:

• Hello Nutritarian
• PlantStrong
• Forks Over Knives
• The Center for Nutritional Studies

Through this culinary exploration, I’ve also discovered my distinct taste preferences. For example, I’ve learned that Swiss or rainbow chard are definitely not for me—*gag!* Similarly, I’m not a fan of ginger and turmeric in most dishes, but I absolutely adore curry. I’ve also found that Italian seasoning and a squeeze of fresh lemon enhance almost everything I eat!

Since adopting a WFPB diet with no added oil, a common question I receive is, “What do you put on a salad?” I assure you, there’s a world of delicious, oil-free dressings that far surpass the heavy, oil-laden alternatives. My current favorite, an exquisite Walnut Vinaigrette, comes from Hello Nutritarian, which I’ll link to at the end of this post.

My Personalized Approach to Sustainable Weight Loss

It’s a truth I deeply understand: what works wonders for one person on their weight loss journey might not be the solution for another. For me, this way of eating never feels like deprivation. I even allow myself the occasional glass of red wine with dinner, finding balance and enjoyment within my framework. If I feel sufficiently full, I might simply skip bread for a day or opt out of adding tahini to a dressing. I tend to consume less pasta, as I often prefer the satisfying crunch of toasted sourdough bread. My approach is rooted in constant experimentation, always observing what resonates best with my body and energy levels. I’ve discovered, for instance, that I enjoy vegetables far more when they are finely chopped, and I particularly relish soups made with turnips and parsnips.

The core of my success lies in this continuous process of experimentation and faithfully adhering to what genuinely works for me, making adjustments as needed. This iterative process has been key to my sustainable results.

Seamless Transition: Mindset Matters for a Whole Food Plant-Based Diet

Successfully transitioning to a Whole Food Plant-Based (WFPB) diet is as much about cultivating the right mindset as it is about dietary changes. For me, prioritizing slow and steady progress over hitting arbitrary goals by a specific date proved to be a game-changer. I’ve learned that even small, consistent changes can lead to radical and lasting improvements, reinforcing the belief that both life and food are meant to be enjoyed, not restricted.

What surprised me most during this transition was the incredible diversity of food available. Despite eliminating meat, processed foods, oils, and dairy, my culinary world expanded with an exciting array of new ingredients and flavor profiles. For the first time ever, eating well became an exhilarating adventure. I discovered a profound love for cooking that I never knew I possessed, finding immense satisfaction in creating new dishes and embracing every step of the preparation, from grocery shopping to the meticulous art of chopping. This newfound passion has made my healthy eating journey truly enjoyable and sustainable.

Prioritizing Goals: Reclaiming Time for Wellness

A crucial element in my transformation was maintaining an unwavering focus on my ultimate goals. This meant consciously disengaging from the constant pressure to be everything to everyone and, significantly, reducing the mindless hours I once spent on social media. For some, this seemingly innocuous habit can consume hours daily, diverting precious time and energy.

By reclaiming these newfound hours, I suddenly had the dedicated time needed to research nourishing recipes, meticulously plan my meals, and engage in the preparation and cooking of healthy plant-based foods. Ultimately, my success boiled down to a fundamental shift in priorities; I chose to invest my time in activities that directly supported my health and well-being.

A Day in My Plant-Based, Intermittent Fasting Life

I eat a lot, and it’s delicious! My routine still incorporates intermittent fasting for 16 hours, confining my eating window to between 12 PM and 8 PM.

Lunch

• A generous chopped salad featuring mixed greens, an array of colorful veggies, and crunchy sprouts, all dressed with my favorite No Oil Walnut Vinaigrette. This is often accompanied by a slice of wholesome sourdough bread and a comforting cup of homemade soup.
• Alternatively, I might enjoy toasted sourdough bread or an Ezekiel’s Sprouted Grain wrap filled with a flavorful chickpea salad and finely chopped cabbage.
• Leftovers from the previous night’s dinner are also a convenient and delicious option.

Afternoon Snack

• Homemade applesauce, enriched with chia seeds for added fiber and nutrients.
• Oil-free air-popped popcorn, lightly seasoned with a spritz of Braggs Liquid Aminos and nutritional yeast for a cheesy flavor.
• Delicious and healthy Banana Oatmeal Cookies.
• Fresh fruit, a naturally sweet and refreshing choice.
• Crunchy roasted chickpeas, a protein-packed and satisfying snack.
• A bowl of fresh, crunchy sprouts.
• A small handful of raw or dry-roasted nuts for healthy fats.

Dinner

• Fresh vegetables, prepared either steamed, grilled, or roasted with vegetable broth for flavor.
• Potatoes of all varieties, a versatile and satisfying staple.
• Hearty casseroles made with a combination of veggies, millet, or whole wheat pasta.
• Flavorful plant-based burgers crafted from beans, oatmeal, quinoa, and other wholesome vegetables, grains, and seeds.
• Occasionally, 1/3 to 1/2 cup of red wine.

Dessert

• My homemade Oatmeal Granola.
• A delightful banana/berry whip, made with frozen fruit.
• Simple, fresh applesauce.
• A serving of fresh fruit.

My Go-To Plant-Based Favorite No Oil Recipes

• Love and Lemons – Chickpea Salad Sandwich: A flavorful and satisfying alternative to traditional chicken salad.
• Homemade Applesauce – No complex recipe needed: Simply chop apples, place them in a covered Dutch oven with about a ¼ cup of water, and add a sprinkle of allspice, nutmeg, or cinnamon (or all three). Stir to combine, cover, and heat on medium until soft, stirring every 5 minutes. For a smoother texture, an immersion blender works wonders. Store in the fridge for up to a week.
• Hello Nutritarian – Walnut Vinaigrette Dressing: I often substitute apple cider vinegar for balsamic to change up the flavor profile.
• My popular Banana Oatmeal Cookies.
• Soup – While I enjoy many, this one from Straight Up Food is a perennial favorite: Smoky White Bean & Tomato Soup.
• Roasted Chickpeas – I often enhance these with an extra dash of curry powder for a unique flavor twist.

If you’re eager for more in-depth details about my daily diet or how I organize my kitchen to streamline plant-based eating, please don’t hesitate to ask in the comments section below. I’ve also created a dedicated new category on my blog specifically for those interested in plant-based eating and intermittent fasting, where I’ll be continuously sharing my favorite books, recipes, and insights. You can find it conveniently located under the Lifestyle heading in my blog’s navigation bar.

Key Takeaway: Your Unique Path to Lasting Wellness

This integrated approach of a whole food plant-based diet combined with intermittent fasting has truly been life-changing for both Ed and me. However, I want to emphasize a principle I always advocate in decorating: the best way to achieve success is to do it in *your own style*. This philosophy extends profoundly to your health journey.

The most valuable advice I can offer regarding weight loss and sustained health is to diligently discover what truly works for *you*. I am a firm believer in personalized nutrition, a “science-researched” concept that underscores the uniqueness of every individual. Your spouse, your friend, your co-worker, your parent—each person possesses distinct dietary needs and responses.

For example, just because a friend thrives on a keto lifestyle and feels fantastic doesn’t automatically mean keto is the right path for your body. My own experience illustrates this vividly: I can enjoy a high-carb meal of corn on the cob and beans for dinner, and my scale consistently shows a downward trend. Yet, Ed’s body reacts differently to the same meal.

Recognizing these individual differences is paramount. You must be willing to experiment, carefully observing which foods make you feel energized and vibrant (and, equally important, which ones don’t). This self-discovery process will empower you to carve your own authentic path to healthy eating and living, ultimately creating your very own successful weight loss story.

Essential Plant-Based Kitchen Tools: My Go-To List

Having the right tools in my kitchen has undeniably smoothed my transition to a plant-based diet. I didn’t acquire all these items at once; many I already owned, and others I purchased strategically as I realized they would significantly simplify my cooking and prep work.

• For a comprehensive list of these items and more, please visit my curated Amazon Shop: In My Own Style Plant-Based Kitchen Shop

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1. Bag Dryer: I frequently reuse heavy-duty gallon-size freezer bags. This dryer makes washing and air-drying them incredibly easy, keeping them handy but out of the way on top of my fridge.
2. Sprouting Lids: Discovering my love for crunchy sprouts, I found these lids, which fit wide-mouth Mason jars, simplify the home-sprouting process, providing a constant supply of fresh, nutrient-dense greens.
3. Berry Colander: Given how many berries I consume, this colander has become essential for quick and effortless cleaning.
4. Baking Mats: These are invaluable for oil-free cooking. I use them for everything from roasting vegetables to baking healthy cookies, ensuring nothing sticks without added fat.
5. Heavy Wood Cutting Board: This is arguably the most crucial item in my plant-based kitchen. Its large size and substantial weight provide immense stability, making extensive chopping tasks safe and efficient.
6. Good Knives: With the sheer volume of produce preparation, a high-quality chef’s knife is non-negotiable. A word of caution: always be careful! I once cut a fingertip (it’s healed now!). A reader wisely suggested a knife glove for added protection.
7. Microwave Popcorn Maker and Concentrator Cups: This setup allows me to make oil- and salt-free popcorn, which has become one of my favorite quick and healthy snacks.

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1. Immersion Blender: Perfect for effortlessly transforming chunky soups and sauces into velvety smooth concoctions directly in the pot.
2. Yonanas Banana Whip Maker: This ingenious device creates a healthy, ice cream-like treat using just frozen bananas or berries – it genuinely tastes like dessert!
3. Food Processor: For those days with extensive chopping and prep work, a food processor is an absolute time-saver, making quick work of large quantities.
4. Vitamix (or any high-speed blender) and additional blending cups: A powerful blender is essential for smoothies, sauces, and dressings, while smaller cups simplify mixing smaller batches and make cleanup easier.
5. Electric Knife: Ideal for cleanly slicing through tough-crusted sourdough bread, ensuring perfect slices every time.

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1. Wide Mouth Mason Jars of various sizes with plastic lids (e.g., 8 ounce): These versatile jars are my go-to for organizing and storing everything prepared in advance, from chickpeas and salad dressings to soups, sprouts, pre-cut veggies, and applesauce, keeping my fridge tidy and accessible.
2. Fridge Bins: I use a long bin specifically for holding washed, ready-to-use bagged greens. This allows me to grab the entire bin and bring all my salad components to my kitchen island in one swift motion.
3. Salad Sling: A quick and efficient alternative to a traditional salad spinner, perfect for drying washed lettuce and leafy greens.
4. Souper Cube: After making a large batch of soup, I fill this mold to freeze four 1-cup servings. It creates perfectly portioned blocks that are easy to pop out and store in sandwich-size freezer bags, making meal prep a breeze.

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Now that you’ve read about my plant-based weight loss success story, I invite you to share your thoughts and questions. I’m also eager to hear about the practices that help you live your best life – whether it’s through diet, exercise, meditation, or any other wellness routine that makes you feel amazing. Ultimately, I’d love to know: what works for *you*?

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