How I Lost 10 kg in Two Weeks Using the Controlled Fasting Method

Tired of diets that promise golden mountains but only lead to disappointment and regained pounds? So am I. That’s why I decided to take a radical step — a two-week course of complete therapeutic fasting. But not blindly; I turned this process into a conscious experiment using a health monitoring system. Moreover, I didn’t set goals like losing 10 kg in 2 weeks or even more.

The main secret was not just refusing food. The true essence lies in daily meticulous monitoring of key body parameters: weight, measurements, pulse, and sleep quality. This shifted the focus from the torturous feeling of hunger to objective data, turning the struggle for weight loss into an exciting scientific study of oneself.

I documented each day as if on a laboratory stand. The final numbers speak for themselves: minus 9.9 kg and minus 7 cm in waist size in 14 days. However, what is much more valuable than these numbers is the dramatic changes in well-being, energy levels, and clarity of thought. But I will warn you right away: my journey was associated with conscious risk, and I will start my story with the most important warning.

The complete plan compiled by the neural network of my actions is here: https://docs.google.com/spreadsheets/d/1sjibauk6pcOFz7G5_75BiIGGRo7U5zh-c6rna5ZugZw/edit?usp=sharing 

💡 ИНСАЙТ ОТ АВТОРА

Evgeny Kirillov

Автор блога

Anyone who wants a similar individual plan for their own experiment will first need to fill out a brief by clicking the button, and after processing the data by the neural network, I will send the link to your email.

In the comments to this article, please let me know that you have filled out the brief, as I do not check my email often, and all data from the brief is compiled into a separate file on the hosting server.

Preparation and Essence of the Method “Monitoring Instead of Diet”

Regular diets often fail due to a “blind” approach. We see only one variable — weight on the scales — ignoring all other signals from the body. This leads to a paradox: the stricter we control calories, the less we control our health as a whole. Breakdowns, swelling, fatigue, and slowed metabolism — all are consequences of the lack of full feedback.

The essence of the approach I adopted (often associated with the principles of therapeutic fasting by Nikolaev) lies in shifting the focus from subjective sensations to objective indicators. The goal is not just to see weight loss but to track how the body reacts to the process. A sharp decrease in pulse may indicate adaptation, while a spike indicates stress. Changes in waist size show the reduction of swelling and visceral fat. Sleep quality directly reflects the depth of the nervous system’s restructuring.

Such monitoring allows you to distinguish, for example, weakness from dehydration, and emotional hunger from physiological energy needs. You stop being a suffering dieter and become a researcher of your own body.

My starting data (Before fasting):

• Weight: 99 kg (at a height of 183 cm)
• Waist: 104 cm
• Pulse after walking: 99 beats/min (notably higher than normal, a clear sign of strain on the body)
• Sleep quality: 6.5 hours (not continuous and deep)

Most important warning and my conscious risk: It is crucial to make a critical caveat here. The classic method of therapeutic fasting requires mandatory constant medical supervision, including regular blood pressure measurements and tests. I consciously took the risk of forgoing official medical support.

My decision was based on several personal factors:

1. Absence of bad habits: I have not smoked or consumed alcohol for over 20 years, which I believed reduced the strain on my liver and cardiovascular system during the cleansing period.
2. Absence of diagnosed diseases: I have never had cardiovascular diseases, heart problems, or diabetes. The only issue was that I was diagnosed with pyelonephritis until I was 18.
3. Theoretical basis: I used the materials and video lectures of Viktor Efimov as my main guide within the framework of the Concept of Public Safety (CPS), where fasting is viewed as a method of radical cleansing and rebooting all body systems.

⚠️ ПРЕДОСТЕРЕЖЕНИЕ

Evgeny Kirillov

Автор блога

Please perceive this not as a recommendation, but as a statement of my personal, consciously risky choice. I understood that I was not monitoring my blood pressure, and that was the weakest point of my experiment. This is not a one-time action for quick weight loss, but an element of a systematic approach to health that requires serious theoretical and physical preparation. Do not repeat my path without careful assessment of your risks and, ideally, consultation with a doctor.

Key Stage — One Month of Preparation. How I Trained My Body to Go Without Food

I am deeply convinced that the success of the two-week marathon was 70% predetermined by the previous month. To abruptly enter complete fasting from a typical diet of “3 meals a day + snacks” is a brutal stress and a direct path to failure. My task was to gradually wean the body from the constant supply of glucose and switch it to using fat reserves (ketosis).

My preparation system (duration — 4 weeks):

• What I did: Usually, meals were during lunchtime from 12:00-14:00. In the evening, if I had a second meal, I tried not to eat before bed, at least 3-4 hours prior. I went to bed at different times: between 21:00-23:00, and woke up between 3:00-6:00 AM, sometimes even earlier.
• Diet during the window: I consciously excluded fast carbohydrates (sugar, flour, white rice), semi-finished products, and heavy fried foods.
• Goal #1 (physiological): To narrow the stomach, lower insulin levels in the blood, and teach cells to use fat more efficiently as fuel.
• Goal #2 (psychological): To break the emotional connection of “time/boredom → food”. To recognize the difference between appetite and true hunger. To get used to the feeling of slight emptiness in the stomach and understand that this is normal, not a catastrophe.

Results by the end of the preparation month:

• I effortlessly endured 20-hour breaks between meals.
• The craving for sweets and constant snacking disappeared.
• I had more energy during fasting periods.
• The most important result: My body and mind were mentally ready to take the next step — to eliminate those 1-2 meals and switch to complete fasting. Without this month of entry, the experiment would have been doomed to failure or would have become unreasonably torturous.

Chronology of the Experiment. Week 1: Five Days of Total Reboot

An important clarification that changes the entire perspective: the period of complete dry/water fasting (only water) lasted for me not 7, but 5 days. This was a conscious decision based on the signals from my body and the logic of a gentle exit. Thus, my “active cleansing phase” was shorter but more intense.

Days 1-3: Quick Start and Fuel Switch.

• Numbers: Weight rapidly dropped from 99 kg to 94.25 kg. This is classic “glycogen burning”: the body was burning easily accessible carbohydrate reserves, and with each gram lost, 3-4 grams of bound water were lost as well. This explains such a sharp jump.
• Pulse — the main indicator of relief: The most indicative marker for me. Resting pulse began to confidently decrease: from 99 to 89 beats/min. (measurements after walking) For me, this was direct proof: as soon as digestion (a huge energy-consuming system) stopped, the load on the heart and vessels began to decrease immediately. The heaviness in the body associated with constant digestion disappeared.
• Well-being: The first day was spent on mobilizing adrenaline. The second and third days were the days of greatest physical weakness. The body was searching for glucose and did not immediately “believe” that it would have to switch to fats. At the same time, the brain was working with incredible clarity. All drowsiness disappeared; thoughts became clear and sharp. This state of contrast — a weak body and a clear mind — was a key experience of the first days.

Days 4-5: Entering Ketosis and Peak of Internal Cleansing.

• Numbers: Weight continued to decrease (94.25 → 90.8 kg), but the pace slowed. Now it was burning fat reserves. Waist size decreased from 104 cm to 99 cm — visible proof of the reduction of swelling and internal visceral fat, the most dangerous for health.
• Crises and their signs: By the 5th day, I felt signs of what is called an acidotic crisis — the peak of metabolic restructuring. The body was actively breaking down fats, and many breakdown products were entering the blood. My tongue was coated with a white film, I felt slight nausea, and energy was minimal. This was a planned “storm,” a sign that the process was going according to plan.
• Decision to exit: It was on the 5th day, listening to my body and remembering the principle “better to underfast than to disrupt the exit,” that I decided to start a gentle exit. The acidotic crisis is not a point of heroism but a signal for a careful conclusion of the active phase.

The Art of a Gentle Exit: Nine Days of Awakening the Body

Here lies the most important lesson of the entire experiment. The period of restorative nutrition (9 days) turned out to be almost twice as long as the period of complete food refusal (5 days). This is a fundamental law of safety and result consolidation. The exit is not a reward but a continuation of the healing process.

Days 5-6 (Beginning of exit, days of “liquid light”).

• Day 5 (first day of exit): Immediately after deciding to end the fast, I drank 150-200 ml of freshly squeezed carrot-celery juice, diluted with water in a 1:1 ratio. The effect was astonishing. Within 20-30 minutes, a wave of warmth spread through my body, weakness began to recede, and consciousness became even clearer. This was not food — it was “liquid sunlight” for the cells, requiring almost no digestion. Weight continued to drop (90.6 kg).
• Day 6: The diet remained liquid: diluted vegetable juices and, for the first time, liquid vegetable puree (made from boiled pumpkin and zucchini, passed through a sieve). The main task was not to chew and allow the stomach to get used to minimal volume and the simplest substances. Weight reached the bottom — 89.35 kg. The body, receiving minimal calories, was still expending more, completing the cleansing.

Days 7-11 (Gradual complication: from puree to whole vegetables).

• Dynamics: Weight fluctuated within a narrow corridor 88.7 — 89.45 kg, which is absolutely normal. This is the body beginning to fill the gastrointestinal tract, returning water for digestion, and forming new, already minimal, glycogen reserves. Waist finally stabilized at 97 cm.
• Evolution of nutrition: I operated on the principle of “one new product a day.” After liquid purees came thick vegetable purees, then green smoothies with greens, followed by grated carrot salad with greens (without oil), and only by the 10-11th day — a spoonful of sauerkraut (natural enzymes) and a soft-boiled egg yolk.
• The main phenomenon — sleep: During these days, I experienced the quality of sleep from childhood: 9-10 hours of deep, restorative rest. The body, unburdened by complex digestion, threw all resources into repair and renewal at the cellular level. I woke up completely refreshed.

Days 12-14 (Stabilization and return to the “new normal”).

• Result fixation: Weight stabilized at 89.1 kg. Resting pulse, which was my main medical marker, settled in the healthy range of 81-91 beats/min, which is 10-15% lower than the starting alarming 99 beats.
• Exit result: By the 14th day, I returned to a simple, clean diet of vegetables, greens, a small amount of protein, and healthy fats. Key conclusion: The exit is not just a return to food. It is a plastic surgery on your eating habits. If fasting “erased” old programs, then a careful exit allowed me to “install” new ones — with a conscious choice of simple, living, and nutritious food. The final numbers (weight, waist, pulse) were merely a consequence of this deep internal reboot.

Final Results and Subjective Feelings

When the experiment is over, it’s time to step back from the diary entries and look at the picture as a whole. It is impressive. But dry statistics are just a framework. Life breathes into it the qualitative changes that cannot be measured with a ruler but can be felt in every cell.

Objective data. Visualization of transformation:

Subjective changes: what remained “off the record” in the table.

• Pros that outweighed everything:
  • Weightlessness: A feeling of lightness in the body that I hadn’t even experienced in my youth. The usual heaviness in the stomach and facial swelling in the mornings disappeared.
  • Crystal clarity of mind: The “fog” in my head dissipated. Thinking became quick, and concentration — laser-like. This state of mental lightness is hard to overestimate.
  • Freedom from dependency: The most important. The obsessive idea of food, emotional hunger, and the habit of “snacking” disappeared. Food ceased to be a cult and the center of the day, returning to its utilitarian function — nourishment.
  • Normalization of pressure (subjectively): Although I did not measure my blood pressure, accompanying symptoms disappeared: heaviness in the back of the head, pulsing in the temples when tired. My well-being was consistently stable.
• Cons and difficulties that should be acknowledged:
  • The first 72 hours — a battle with habit: The hardest psychological barrier. My hand instinctively reached for the refrigerator, irritation arose. This was a struggle not with hunger but with conditioned reflexes.
  • Periods of physical weakness (days 2-3 and peak on the 5th day): The objective reality of metabolic restructuring. Energy was only enough for basic actions.
  • Emotional “swings”: In the middle of the first week, I could experience inexplicable melancholy or bursts of irritability. These were the “aftershocks” of mental cleansing, the release of old emotional patterns.

Not an instruction, but a set of rules for those walking their own path

My experience is not a guide to action but material for reflection. Based on it, I formulated a set of rules that I believe are universal for anyone contemplating deep work on their body.

1. Monitoring — your navigation and safety system. Daily measurements of weight, waist, and, most importantly, pulse — this is not vanity but a map of your condition. A sharp spike in pulse (as I had on the 5th day), prolonged tachycardia, abnormal weakness — are not reasons for heroism, but clear signals for a gentle cessation of fasting or a consultation with a doctor. Without this, you are walking blindfolded.
2. Exiting — this is 70% of success, while fasting is only 30%. Plan it more carefully than the fasting itself. My exit (9 days) was longer than the fasting (5 days). This is not a coincidence but a rule. A sharp return to regular food is a shock for the body, guaranteeing swelling, gastrointestinal problems, and an immediate return of 70% of weight due to water and glycogen.
3. Sleep — the main indicator of the process’s correctness. If the body is under stress, sleep worsens. My deep, prolonged immersion in sleep during the exit phase was a key sign of recovery. Insomnia or interrupted sleep during fasting — a red flag.
4. Do not chase the number on the scales. Chase health. My goal was not rebooting and cleansing. The main goal was to reduce visceral fat and weight. Losing 10 kg was a pleasant side effect. If your only goal is quick weight loss, you are likely to fail or harm yourself. Therefore, it is worth balancing yourself with other factors, not fixating on just one. The focus should be on qualitative indicators: lightness, clarity of mind, reduced pulse, improved sleep.
5. My biggest gap — your mandatory point #1. I consciously took the risk of not monitoring my blood pressure and not consulting a doctor, relying on my medical history (absence of bad habits for 20+ years and heart diseases) and the methodology of CPS. For any normal person, this is unacceptable. Consultation with a therapist, ECG, basic tests before and blood pressure monitoring during the process — are mandatory conditions. My path is one of conscious risk, not the norm. What I can do with my training and experience from various experiments on my body cannot be done by an ordinary person without extensive training.

Conclusion

ℹ️ ИНТЕРЕСНЫЙ ФАКТ

Evgeny Kirillov

Автор блога

The final message: Losing 10 kg in two weeks is technically possible. But this path is not the magic of a “magic pill,” but a rigorous, controlled engineering project for rebooting one’s own body. It is discipline turned into methodology, where the main tool becomes not willpower but understanding based on daily monitoring.

Final: This was one of the most challenging and valuable experiments of my life. I lost not only 10 kilograms and 7 centimeters in waist size but also the burden of inertia habits, food dependencies, and distrust of my own body. Do I recommend this to others? No. I do not recommend my specific route. But I strongly recommend the approach: awareness, deep study of the issue, systematic control, and respectful dialogue with one’s own organism. Only in this way can such an experience transform from an extreme adventure into a meaningful practice of self-development.

Man Evgeny – blog author

I lived and studied abroad in New Zealand, taking English language courses. I lived and worked in South Korea in the fields and at sea. In total, I’ve visited four different countries, different from those where Russian is spoken. I’ve interacted with people from at least 20 different cultures, religions, and faiths. I share my experiences on my blog. I try not to judge or make any judgments, but I do draw conclusions.

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