My Weight Loss Journey started on 5th Jan 21 (aim 20-25kg weight loss) already lost 5.4kg in 16 days

Hi All,

A quick update on my progress :blush:

My weight loss journey started on 5th Jan 2021.

Start Weight: 95kg
Goal Weight: 70kg
Daily Intake: 1,900k cals

Breakfast: Huel Black Edition
Lunch: Huel Black Edition
Dinner: Home Cooked Meal

Current Weight: 82.45kg
Total Weight Loss Since 5th Jan: 12.55kg

I started with 1,000 calorie deficit but after 6 weeks into my journey, I switched to a 500 calorie deficit which is more healthy and sustainable. I run 3 miles, twice a week.

For the last 6 weeks, I have started 16/8 Intermittent Fasting as calories in and calories out doesn’t work after a while and you start gaining all the weight back which nobody tells you. Calorie deficit also slows your metabolism down permanently if you stay in it for too long .

I would suggest you watch Dr. Jason Fung on YouTube as he is the world expert on Intermittent Fasting.

Simple calorie deficit only works in a short term and the weight you lose through it is not sustainable. You put all that weight back which is also scientifically proven. In one of the videos, Dr. Fung mentions a UK wide study which showed 99.6% people in a large trial gained all the weight back as they lost that weight using calorie deficit alone (without Intermittent Fasting).

Intermittent Fasting is not just for weight loss. It is a life style and we should be doing some sort of Intermittent Fasting. Once I have achieved my ideal weight, I would still be doing 14/10 Intermittent Fasting (14 hours window of water fasting and 10 hours of eating window).

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Hi All,

A quick update on my progress :blush:

My weight loss journey started on 5th Jan 2021 .

Start Weight : 95kg
Goal Weight: 75kg (used to be 70 but 75 is more realistic for me)
Daily Intake: 1,900k calories
Start BMI: 30

Breakfast : Huel Black Edition
Lunch : Home Cooked Meal
Dinner : HUEL RTD

I’m also doing Intermittent Fasting (17:7) with 17 hours of Water Fasting and 7 hours of Eating Window.

Current Weight : 79kg
Total Weight Loss Since 5th Jan: 16kg
Current BMI: 24.9


I’m so stoked for you! My own progress has been nowhere near as much, but I’m super glad to see how great you’re doing. Gives me hope!

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Thanks for your message rae. I’m sure you will start seeing the results soon. :+1:

I never thought I will be able to lose 17 kgs in 4 months but as I said, Intermittent Fasting is the key. If I had only done calorie deficit, I don’t think I would have lost this much weight. Also calorie deficit alone slows your metabolism down and is not a sustainable way of losing weight which is the reason most people put all the weight back they have lost with calorie deficit.

I’m currently taking HUEL in Breakfast and Lunch and eating normal home cooked meal in the dinner but my eating window is between 6-7 hours.



Love this thread! its really inspired me! did you have a flatulence problem at all?

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Thanks dipdotdub. I had a little bit of flatulence problem when I went full on Huel but even then it settled down after few weeks. I only did full Huel for 6-8 weeks. I then took 2 Huels a day and for the last few months, I am only taking Huel Black Edition in breakfast as I do intermittent fasting. I have lost 21kg so far :blush:

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Really interesting series of posts here - thanks. Having first dabbled with Huel 4-5 years ago, I’ve returned this past week and 100% Huel (Black Edition) targeting a similar initial target of 1,500-1,600 calories a day through three shakes. I’m also doing intermittent fasting from the off as that is something I had success with before returning to Huel.

My starting stats were also very similar 100kg targeting 75-80kg with a starting BMI of 31 and Body Fat % of 25.5%. I’m 44 and 5ft 11 in height.

I hope I can follow a similar path to you here and thanks for the inspiration. I’ve even reborn my granulated coffee and banana combo to my vanilla huel (banana is around 100kcal so adjust/account accordingly) for my first huel of the day.

Can I ask what prompted you to start fasting - I.e. what did you read/learn specifically that led you to determine that the calorie deficit route eventually fades away in terms of efficacy?


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Hi Daxter22. Thanks for your reply. I am really glad to hear about your weight loss journey. You are right, our stats are very identical and wish you the very best in your journey and ​I can’t wait to hear all about your success.

Apologies for the long reply but I can’t resist giving my 100% when replying to someone. :blush:

As you know I started with full HUEL (3 shakes of black edition). I did this for 6-8 weeks and managed to lose around 8kg (some of that must be water weight). I always knew that I won’t be able to stay on HUEL only diet for too long as it can get boring after a while and you start to miss normal food. So I replaced one of my meals with home cooked food.

Even at the start of my journey, I had doubts about the sustainability of the traditional calorie deficit approach and knew it was not a long term solution. What most people don’t tell you is that the failure rate of this diet is over 99% (Dr. Jason Fung who is a world expert in IF gives references to these studies in his talks). I had already seen so many examples in friends and family who managed to initially lose weight by calorie deficit, replaced their whole wardrobes but they couldn’t maintain this in the long term and put all the weight back. Some people got even bigger than they were before they started calorie deficit.

I was scared to see these stories + I knew the reason calorie deficit fails is because it slows your metabolism down which is irreversible and actually becomes a curse. I know people who lost weight with calorie deficit but now even if they stay in a deficit, they still put on weight which is very counterproductive.

I had heard about Intermittent Fasting but didn’t know exactly how to adopt it. Then I came across Dr. Jason Fung and some other experts on YouTube who explained how this works.

I started my weight loss journey on 5th Jan 2021 and I started Intermittent Fasting on 25th Feb. I am really happy that I made this decision and I didn’t stay on calorie deficit for too long. Since 25th Feb, my weight loss journey has been more fun than before. I could eat more without having to worry about counting calories and I slowly started eating 2 normal meals. For the last few months, I have only been taking HUEL for breakfast and I like to stick to this routine in the long run.

I have a desk job and I haven’t been able to do much exercise but the results with IF have still been magical. I think I reached my goal weight of 75kg around June 2021. I know exercise has endless benefits but when it comes to weight loss, IF has played 95% of the role in my case.

What I really love about Intermittent Fasting is that it is so effortless and becomes a lifestyle. Also you don’t have to sacrifice your favourite foods. I eat fast food on the weekends (KFC, Pizza etc) and sometimes during the week and have still managed to lose and maintain the weight with IF.

I started with 16/8 of Intermittent Fasting and when I was at the peak of my weight loss journey, the max I did was 18 hours of fasting and 6 hours of eating window. Intermittent Fasting is so powerful that I kept on losing weight after I reached 75kg and I had to increase my calories and eating window to adjust it.

For the last 2-3 months, I have roughly been taking 2,300 calories and have managed to stay between 74-75 kgs. I do 16/8 Mon to Friday and my fasting window is slightly smaller on weekends (around 12-13 hours).

The only reason I have seen Intermittent Fasting not working in people is not staying consistent. Like anything else in the world, consistency is the key. As you know, it takes months to train your body and brain for it and to start seeing the results.

I can’t remember where I read it on the internet, but one of the Intermittent Fasting experts said if you are looking to do IF for a few months, then don’t even bother. What he meant is that it is not a short term solution but a lifestyle and has to stay with you for the rest of your life.

HUEL is a very nutritious food and is the reason which got me into weight loss. But as you know, it’s not a weight loss product and people have actually gained weight by taking too much HUEL. To be honest if I knew about Intermittent Fasting, I would have either not even started with HUEL or would have stayed at 1 HUEL a day as it’s not HUEL which helps you to lose weight but actually the Intermittent Fasting. But I don’t mind HUEL for breakfast and quite enjoy the taste of Vanilla flavour. I have tried both approaches (calorie deficit and IF) and I have found 16/8 or 18/6 fasting a lot easier and sustainable compared to taking 3 HUELS and living on 1,600 calories a day. IF is much more fun and enjoyable and makes losing weight and then maintaining it very effortless.

I hope I didn’t bore you too much with my life story. :slightly_smiling_face:


Thanks for the reply @Linkers. I could not agree more. I had previously lost around 2 stone on a different diet (very calorie constrained) only to put it all back on - albeit gradually over 2 years. I plan to follow a very similar path to you. As mentioned, I’m already IF from the get-go (typically 17:7), three HUEL Black drinks per day (1,200 cal) and then a few bits in between (liking the Huel bars) to get to around 1,500 to 1,600 calories per day. I’m doing this and only this at least till the end of September (so 5-6 weeks in total) and then review where I’m at, drop the evening Huel for a meal and gradually adjust from there. I’m also doing 10,000 steps a day and closing all my rings on my Apple Watch (raising the goals each week) - Just finished a perfect month (i.e. every day in August done). I’m also starting some general home workouts next week (resistance band training). I Will likely need to top up the calories a little to account for this.

I completed Week 1 yesterday (Monday) so, in keeping with your excellent updates here is mine. My Scales can jump around a bit but should paint a picture over time.

Start Weight (August 23rd) : 100.6kg
Target Goal Weight: 75-85kg
Daily Intake: 1,500-1,600 calories
Start BMI: 30.9
Start Body Fat % 26.3
Intermittent Fasting (17:7) first meal usually after 12 pm

Week 1 Results
Current Weight : 97.8kg (-2.8kg)
Current BMI: 30.1 (-0.8)
Current Body Fat % 25.3 (-1%)

Week 1 may be a bit too fast a drop, but I suspect it’s my body getting a serious wake-up call and adjusting. Like you mentioned, water waste may be a factor as I’m peeing non-stop!


Hi @Daxter22. Apologies for delay in getting back. I also followed a similar approach for few weeks (17 to 18 hours of fasting with full HUEL). But like you, I also slowly replaced one HUEL with a normal meal and then another HUEL with a meal. I’m very confident that you will see great results with this routine. Hope it all continues in the direction you desire and I wish you continued success!!

Keep us up to date!