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How Mark Lost 3 kg in 3 Days with Intermittent Fasting

How Mark Lost 3 kg in 3 Days with Intermittent Fasting: A Realistic and Detailed Guide

Are you ready to hear the inspiring story of Mark, who successfully shed 3 kilograms in just three days through intermittent fasting? Intermittent fasting is a well-known and effective approach for rapid weight loss, and Mark’s journey is a testament to its efficiency. In this comprehensive guide, we’ll explore Mark’s realistic and efficient strategy for losing 3 kg in 3 days with intermittent fasting. I’m Emily Turner, your guide at Weight Loss Success, and I’m here to provide you with a professional and detailed plan inspired by Mark’s success.

Set a Clear Goal: Your 3-Day Challenge

Mark’s journey began with a clear and ambitious goal. Intermittent fasting creates a calorie deficit by restricting the hours in which you consume food. During these three days, Mark followed a specific fasting schedule.

Intermittent Fasting Plan:

  • Day 1: Mark started with a 16:8 fasting schedule, fasting for 16 hours and eating within an 8-hour window.
  • Day 2: He continued with the 16:8 schedule, focusing on hydration during fasting hours.
  • Day 3: Mark extended the fasting period to 18 hours, followed by a 6-hour eating window.

Stay Hydrated During Fasting Hours

Staying hydrated was a crucial part of Mark’s plan. Water, herbal teas, and black coffee were allowed during fasting hours. Staying hydrated helps control hunger and supports overall health.

Dietary Guidance:

  • Mark drank at least 8 glasses of water, herbal tea, or black coffee during fasting hours.

Prioritize Nutrient-Dense Foods

Mark understood the importance of nutrient-dense foods during his eating window to support weight loss and overall health.

Dietary Guidance:

  • Day 1–3: Mark focused on whole foods, including lean proteins, vegetables, fruits, and whole grains.
  • He avoided sugary and processed foods.

Incorporate a Short, High-Intensity Workout Routine

In addition to intermittent fasting, Mark followed a short, high-intensity workout routine to enhance his weight-loss efforts.

Exercise Plan:

  • Day 1–3: Mark engaged in a 20-minute high-intensity interval training (HIIT) session each day. This included a combination of cardio and strength exercises.

Consistency is Key

Consistency was the cornerstone of Mark’s successful weight-loss plan. Staying committed to the intermittent fasting schedule and workout routine for all three days was essential for reaching his goal.

Personal Recommendation:

  • Mark kept a journal to track his progress and celebrate his achievements.
  • He didn’t break his fasting schedule during the 3 days.

Monitor Your Progress and Beyond

Keeping a record of the fasting schedule, meals, workouts, and weight was a powerful way for Mark to stay on track. After these three days, he considered transitioning into a more balanced and sustainable weight loss plan.

Intermittent Fasting Plan:

  • Mark continued intermittent fasting, adapting his schedule to a 16:8 or 18:6 routine for the best results.

Dietary Guidance:

  • He maintained a healthy, balanced diet with occasional treats to keep his journey enjoyable.

Exercise Plan:

  • Mark incorporated a variety of workouts, including HIIT, into his routine for a well-rounded fitness approach.

Personal Recommendations:

  • Consult with a healthcare professional before embarking on any rapid weight-loss program.
  • Celebrate your achievements, no matter how small they may be.

Calorie Deficit Example:

Let’s understand how intermittent fasting, combined with exercise, created a calorie deficit for Mark. To lose 3 kg of body weight, he needed to create a calorie deficit of approximately 23,100 calories (since 1 kg of body weight is roughly equivalent to 7,700 calories).

  • Intermittent fasting significantly reduced Mark’s calorie intake during the fasting window.
  • His high-intensity workouts burned additional calories, contributing to the overall calorie deficit.

By following this personalized intermittent fasting plan and incorporating exercise, Mark successfully lost approximately 3 kg in 3 days.


In conclusion, Mark’s success story highlights the effectiveness of intermittent fasting when combined with a nutrient-dense diet and a short, high-intensity workout routine. Staying hydrated, consuming whole foods during the eating window, and maintaining consistency are key elements to your success.

As you embark on this quick journey inspired by Mark, keep in mind that intermittent fasting is a powerful tool for rapid weight loss but should serve as a starting point for a more balanced and sustainable approach to health.

Your friend and guide at Weight Loss Success, Emily Turner, believes in your potential and is here to support you on your incredible journey.

Warmest vibes,

Emily Turner Your Friend and Guide to Weight Loss Success

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