The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting by Jason FungI started intermittent fasting last year after seeing Jason Fungs Aetiology of Obesity web series (available on YouTube). It made a lot of sense to me so I followed it up by reading his book The Obesity Code: Unlocking the Secrets of Weight Loss which mostly just recapitulates whats in the videos (but has all the usual advantages of books over videos). Since beginning IF, Ive lost 50 pounds, easily, but Ive noticed some people have a harder time with it than I do.
This is their book, really. Or yours, rather, if you find the notion of fasting intimidating. It pretty much matches my experience exactly: Eating is largely a psychological issue, not a physical one. There are obviously some caveats to that, such as people who are (literally) in a state of genuine starvation and undernourishment, pregnant women, children, and so on. But for most of us, most of the time, we dont need to eat, were just used to eating.
The record for fasting is 382 days!
The real tips, for those having trouble, are to realize things like:
Even a little bit of fasting is better than none—our skinnier parents and grandparents used to do well eating 3 squares a day with a 12 hour fast between dinner and breakfast, versus eating six times a day and never going more than a couple hours, while awake, without food;
Fasting just a little bit more is really easy. Just skipping breakfast (when bodies tend to be less hungry anyway) makes it easy to fast for 16-18 hours;
The more you fast, the better the results. Theres no limit to the amount of fasting you can do: If you want more, you fast more (unlike, say, a diet pill or exercise or just about anything else which has a hard limit on how much you can increase);
Fasting does NOT make you tired, it does not impair your thinking, it does not weaken you, and this is pretty obvious when you think about it. If missing a meal (or two or three!) left you in a dull, weak state, the human race would have died out after the first brontosaurus (I know, but Im on a roll!) escaped the hunting party.
Day 2 is the hardest but you can make the first two days easier with a low-carb diet.
The longer you fast, perhaps surprisingly, the easier it is.
The more frequently you fast, the easier it is. I dont even notice a 24-36 hour fast any more. Im just out of the habit of eating. (And most of the eating I do now is social...well, with a few habits left.)
Critically, the benefits here are not limited to weight loss. Fasting reduces (or eliminates!) many of the symptoms associated with obesity and diabetes (type 2, especially, type 1 is trickier, obviously), but also is promising with some kinds of cancer, with Alzheimers and a lot of other diseases.
On a related note, I discovered recently that the Charlie Foundation for Ketogenic Therapies, whose promotion of the diet for pediatric epilepsy saved my oldest daughters life, has apparently discovered the diet also has applicability for certain kinds of cancer and Alzheimers.
I think, maybe, the human body wasnt really designed to use carbohydrates as its primary fuel source. CHO seems to be a good way to pack on fat for the lean winter times, much the way hibernating mammals do. But we probably never evolved to have a lot of carbs, every day, all year round.
Where I diverge from the text:
I havent done that much low-carb while fasting. When I have its been successful, but it hasnt seemed necessary, at least not yet.
I still drink diet Coke. Theres some concern that artificial sweeteners trigger much of the same body responses that eating does, so it may make fasting harder. Id definitely cut it out if I were having trouble fasting. And I may cut it out anyway, but I dont find the actual evidence compelling.
The big one for me, not covered here, is sleep: I have found that I cannot fast if I am not sleeping. My oldest likes to wake me up at night sometimes (often consecutive nights) and when sleep-deprived, I either eat or go mad. So Ive opted, mostly, to eat on those days, since going mad gets me in trouble with the Authorities.
Anyway, its worth a shot, in my opinion, even if you dont need or want to lose weight. (Unless youre ridiculously low body fat, like 4%.) There are many time-honored benefits to fasting, not the least of which might be a reduced anxiety about needing to eat. Also, this is probably the cheapest, easiest diet youve ever had: It costs nothing and takes no time to prepare.
Check it out.
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By: Dave Asprey. They all practiced fasting. James Fung and author Jimmy Moore reveal the numerous benefits of fasting. A process that can help people lose weight, improve brain function, promote longevity, speed up the metabolism, strengthen the immune system, and contribute to self-enlightenment. Podcast: Play in new window Download.
Jimmy Moore shed pounds, shrunk his waist by 20 inches, and dropped his shirt size from 5XL to XL in a year by following the Atkins diet.
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I will use ketosis to manage my body composition, which invariably leads to fasting for weight loss. Jason Fung 77 and Jimmy Moore 18 , 23 , 28 explain how we can use fasting to improve our health and lose weight. Fasting for weight loss can be done in a healthy and safe way. Fung uses fasting in his clinic to address obesity and type II diabetes. Jimmy Moore has been experimenting with fasting and shares his experiences in the first and only complete guide on fasting.