The exact protocol that helped me lose 20kg in 8 months. 36-hour fasting, then eat low carb, keto, or carnivore for the rest of the week.
20-minute audio exploration
A comprehensive exploration of how insulin resistance affects your body and why intermittent fasting and keto can help reverse it.
Duration: 20 minutes
My exact 36-hour fasting approach
Friday 8:00 PM - Last meal (can be dinner)
Saturday - Complete fast day (coffee + electrolytes allowed)
Sunday 8:00 AM - Break fast with first keto/carnivore meal
Sunday onwards - Eat low carb, keto, or carnivore throughout the week
Started at 96kg, lost 20kg in 8 months. The cravings disappeared after week 3. No misery, just sustainable, practical strategies built from real experience.
This isn't theory. It's exact protocol I followed to transform my relationship with food and achieve sustainable weight loss.
This guide covers the complete protocol I used to lose 20kg in 8 months. You'll learn about 36-hour fasting, the keto diet, carnivore eating, and practical low-carb strategies that work together for sustainable weight loss and metabolic health.
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods to eat but rather when to eat them.
The Skip & Fuel protocol: Fri 8pm-Sun 8am
Cellular process of removing damaged components
How effectively cells respond to insulin
Ability to switch between fuel sources
Hunger hormone that decreases during fasting
Metabolic state where body burns fat for fuel
Low carb eating is about reducing carbohydrates in your diet and replacing them with protein and healthy fats. It's a flexible approach that can be adapted to different lifestyles and preferences.
50-150g net carbs daily - Great for beginners
Under 50g net carbs daily
Zero carbs - Animal products only
Total carbohydrates minus fiber content
How different foods affect blood sugar and insulin
How quickly foods raise blood sugar levels
Feeling of fullness and satisfaction after eating
Unprocessed foods in their natural state
Processed carbohydrates like sugar, white flour
The ketogenic diet is a high-fat, very low-carbohydrate diet that forces the body to burn fats instead of carbohydrates for energy.
Metabolic state where body produces ketones from fat
Alternative fuel source produced by the liver
Medium-chain triglycerides that quickly convert to ketones
Total carbohydrates minus fiber
Temporary symptoms when transitioning to ketosis
Stored glucose in liver and muscles
The carnivore diet is an elimination diet that consists entirely of animal products—meat, fish, eggs, and some dairy. It's the ultimate low-carb approach, eliminating all plant foods to reduce inflammation and simplify nutrition.
I cycle between keto and carnivore during my eating window (Sunday onwards). Carnivore helps reduce inflammation and keep bloating at zero, while keto adds variety with vegetables and healthy fats. This flexibility keeps the approach sustainable long-term.
Elimination of all carbohydrate sources
Animal foods contain highly bioavailable nutrients
Removes potential irritants to identify sensitivities
Eating all parts of the animal for complete nutrition
Anti-nutrients that some people prefer to avoid
These are the exact strategies I used to make 36-hour fasting sustainable. No misery, just smart practicality.
Sodium, potassium, and magnesium are non-negotiable. When you fast, you lose electrolytes faster than you realize. The headaches I got in week 1-2 vanished once I started supplementing properly.
I use electrolyte powder with water throughout Saturday. It makes all the difference.
Yes, you can have coffee with milk/cream during your fast. I keep it under 500 calories and it doesn't break ketosis. It keeps me sane and makes the 36 hours actually doable.
2-3 cups on Saturday with milk or cream. That's it. Simple and sustainable.
During the fast, I keep it simple. Coffee with milk/cream, tea, bone broth, sparkling water, and electrolytes. Important: watch out for sugar and artificial sweeteners in electrolytes—avoid those.
During the 36-hour fast: Coffee with milk/cream (under 500 calories), tea, bone broth, sparkling water, and electrolytes (no sugar/artificial sweeteners).
Restaurant food is loaded with hidden carbs and inflammatory oils. Cooking at home means you control every ingredient. My Sunday and Monday meals are all home-cooked, keto-friendly, and actually taste good.
Batch cook on Sunday. Grill some steaks, prep keto sides. Eat well all week.
After 3 weeks, the cravings ghosted me. I have more energy, mental clarity, and a relationship with food that actually works. These hacks aren't shortcuts—they're the difference between quitting and succeeding.
Solution: Electrolytes. This is almost always electrolyte deficiency. Supplement properly and symptoms vanish.
Solution: Saturday is your fasting day—plan social events for Sunday or Monday. Most people respect dietary choices when explained.
Solution: These peak at 16-18 hours then drop dramatically. Push through—coffee with milk/cream helps manage this transition.
Solution: Cycle between keto and carnivore. Variety in your eating window keeps things interesting and sustainable.
This isn't theory. I started at 96kg and lost 20kg using this exact protocol. After 3 weeks, cravings disappeared. Energy improved. Mental clarity became the norm. The combination of 36-hour fasting with keto/carnivore cycling creates powerful metabolic effects that transform your relationship with food.
Here's exactly how I transitioned into 36-hour fasting + keto/carnivore protocol. This approach worked for me, and it can work for you too.
Expectations: Week 1 is hardest. Headaches (electrolytes!), hunger pangs (they peak at 16-18 hours then drop), fatigue. Push through—it gets dramatically easier after week 3.
Results: By end of month 2, cravings should disappear. Energy stabilizes. You'll notice weight loss and improved mental clarity.
My Results: Lost 20kg over 8 months following this exact protocol. Sustained weight loss, improved energy, transformed relationship with food.
The Skip & Fuel protocol combines 36-hour fasting with low-carb eating for a sustainable approach to weight loss and metabolic health. Fast from Friday 8PM to Sunday 8AM, then break your fast with a keto or carnivore meal and continue eating low carb, keto, or carnivore for the rest of the week.
This isn't theory—it's the exact protocol that helped me lose 20kg in 8 months. With proper electrolyte supplementation, coffee with milk/cream during the fast, and home-cooked nutrient-dense meals, the cravings disappear after week 3. The result is improved energy, mental clarity, and a transformed relationship with food that you can maintain long-term.
As with any dietary change, consult with healthcare professionals especially if you have underlying health conditions. Start with the foundation phase, listen to your body, and give yourself 3 weeks to adapt.
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