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In my case, I did not follow the 20:4 or the 16:8 because in my experience being rigid does not work well. I started out at 82kg and now at 73kg. All I did are as follows: No rice for the first month, one cup a day after Vegetables only (Salad or the vegetable components of nilaga and sinigang) for the first month Little Soda (first 3 months, no soda, then occasional outside my house and work) Reduced meat serving even up to today (In short, don't eat na sobrang busog) I started out with maintenance maintenance meds but in the course of the year these were reduced gradually. One year ko nabawas yung 10kg pero di ako pressured gawin