Delay,Don’tDeny

LivinganIntermittentFastingLifestyle

GinStephens

Copyright©2017GinStephensAllrightsreserved.

TableofContentsTitlePageCopyrightPageDEDICATIONForewordDisclaimerIntroduction|Aboutme,andwhattoexpectfromthisbookChapter1|AllofthedietsworkandnoneofthemworkChapter2|Theobesityepidemic—Whyarewesofat?Chapter3|TheproblemwithcaloriesChapter4|Insulin:ThekeytounlockingyourfatstoresChapter5|Whatisintermittentfasting,andwhyshouldwedoit?Chapter6|FindingyouridealintermittentfastingplanChapter7|An“eatingwindow”approachtointermittentfastingChapter8|An“up/downday”intermittentfastingapproachChapter9|Onemealaday:MysweetspotChapter10|Keepingthefast:WhatcanIhavewhenI’mfasting?Chapter11|Intermittentfastingisalifestyle,notareligionChapter12|Saturdayisnotaspecialoccasion(Ithappenseveryweek...)Chapter13|Wedon’tcheat—wePLANChapter14|Toweigh,ornottoweigh?ThatisthequestionChapter15|WhatshouldIEAT?Delay,Don’tDeny!Chapter16|Let’stalkaboutmaintenanceChapter17|SharingintermittentfastingwithothersChapter18|FindingasupportgroupChapter19|Troubleshooting:WhatifIamnotseeingresults?Chapter20|AwordaboutexerciseAppendixA:MyweightlossstoryAppendixB:30journalpromptsAppendixC:AnnotatedBibliographyAppendixD:Testimonials:FastingWORKS!AbouttheAuthor

DEDICATION––––––––

Thisbookisdedicatedtomyhusband,ChadStephens.Thankyouforlovingmethroughthickandthin:literally.Youhavebeenincrediblypatientwithallofmycrazydietschemesovertheyears,andIamgrateful.

Thisphotowastakenin1991,rightbeforeourweddingday.Wewereclearlybabies:Iwas21,andhewas20.

Andjustlikemostwomen,IlookatthisphotoandnoticehowchubbyIwas.Idon’tnoticehowsweetitis:Iimmediatelycriticizemyappearance.

Iamalsoverycriticaloftheoutfit,butatthetime,IamsureIlikedit.

ForewordAreyouthere,Hippocrates?It’sme,Ken.

RememberthatoathItookonthedayIearnedmyM.D.?Well,20yearslateritseemsImaynothavebeenquiteasfaithfulasIoncepromised.YourememberhowIvowed:

to“donoharm”andto“preventdiseasewheneverIcan,forpreventionispreferabletocure”?

I’vealwayshadthebestintentions.Ididn’tpurposelymisleadmypatientswhenIlecturedthemabouttheireating-Ijustdidn’tknowbetter!Itwasonceasecretthatwephysiciansarenottrainedinnutrition;weareexpertsinpathologyandpharmacology.YetIamaskedmanytimeseachdayhowto“fixobesity”.

ButI’mdoingbetter.I’mslowlymakingupfortheyearsoflecturingmypatientsthattheyshouldeat3“well-balanced”mealseachday,withafewlow-fatsnacksthrowninbetween(youknow,tokeepthemetabolismrevvedup).Then,IwasgettingcloserwhenIadvocatedalowercarb,higherfatdietforhelpingdiabetes-butnoteveryoneisadiabetic.Measuringearlymorninginsulinlevelsonmy“difficult”patientsgotmecloserstill,butasfaraswhat(orWHEN?)toeat,Iseemedtobegettingmixedresultsatbest.

Despiteendlessadviceondifferentdiets,itseemslikeeventuallydoctorssimplyendupprescribingmedicationsforcholesterolandhighbloodpressure.Soareweanybetteroffwiththisprofessionaladvice?Ourcountryisplaguedwithrecordhighlevelsofobesity,type2diabetes,hypertension,arthritis,inflammatorydiseases,irritablebowel,fibromyalgia,mood-disorders,andattention-deficit-disorders:itfeelslikethisisa“newnormal”.

Everydaythere’sanothernewpharmaceuticalcommercial.Thiscan’tberight.Whatisgoingonhere?

Thisbooktellsitlikeitis:theproblemformillionsofpeoplecanbeblamedonasocietythathasbeentransformed-wearelivinginanobesogenicenvironment.Yourchanceofstayingfit&healthywithoutaclearstrategyisnearzero.Whydoyouthinkeverycasinohasanall-you-can-eat-buffet?Thinkaboutit.Yourbodyisamachine,controlledbyaseriesofhormonesthatcontrol

yourappetiteandyourself-control.Doyouneedtoeat6timesadaytothrive?Doyouneeddietsoftdrinkstobehappy?Really?Who’sincontrolhere?Who’sbeenprogrammingthesefeelings/emotions?

Feedingyourbody(yourmachine)isagameofbigbusiness.Treatingthediseasesassociatedwithyourobesebody(yourbrokenmachine)isalsobigbusiness.Informationon“nutrition”hastobedisseminated(read,paid)bysomeone,right?TakeeverystudyyoureadonFacebookwithamajorgrainofsalt;cometothinkofit,afterreadingthisbookyou’llknowyoucanstopworryingaboutsalttoo!Keepanopenmindwiththis-thereissomeverypowerfulknowledgeinhere!Butitgoesagainstthegrain,againstthenorm,againstwhatiscommonlybelieved...rememberthat.

GinStephenshasknockedoneoutoftheparkwithDelay,Don’tDeny.Asyoureadthis(severaltimes)you’llfindyourselfgettinglostin“aconversation”you’rehavingwithGin.She’sfun,andeasytotalkto,butshedishesoutsometoughloveaswell!There’snoquickgimmickinhere,butapromiseofbetterhealthawaitsthosewhofollowthrough.

Mysinglehopeisthatyoutakeyourtimeandtrulyappreciatethescienceshecovershere.Intermittentfastingistherealdeal;ithasdozensofwell-funded,well-executedscientificstudies.Theprotocolsshedescribesaresafe,effective,andscientificallyvalid.JustaskanyofthethousandsoffollowersonherFacebooksupportgroup.(Hint:searchthebooktitleonFacebook-doitnow!)

Bestofall,sheisdescribingawayoutofthegameforever.It’sgettingold,andyou’renotgettinganyyounger!Thistrulyisawaytochangeyourlifestylesoyourbody’shealthimproveseachday,monthaftermonth:lessbodyfat,improvedmetabolism,reduceddependenceonmedications,improvedbloodpressure,normalizationofbloodsugar...nottomentionimprovedmentalclarity,self-discipline,andself-confidence.HaveImentionedthatfastinghasanti-agingbenefitsandprobablyimprovesyourlifeexpectancy?Notbad,huh?

Theworld’sadifferentplacethanwhenthefirstHippocraticoathwaswritten~400BCE.Heck,theinformationinthisbookwasn’twidelyknown10yearsago!Ittrulyisanexcitingtimeforusscientistswhoseekbetterhealththroughnutrition.Youwillsoonbecomeyourownexperimentofone,andyouhaveanentirelegionoflike-mindedpioneerssupportingyou.Congratulateyourselfonbecomingpartofarealmovement.

SoI’lltryalittlehardertoadheretomypromisesoverthenext20years.Nomorecannedresponseswhenmynextpatientcomestomedesperateforanswersonhowtoloseweight.I’lljusthavethemenjoya“conversationwithGin”,and

thensupportthemontheirlifetimejourneyofexperimentingandresearchingthevariousintermittentfastingoptionsthatworkforthem.

––––––––

KennethPower,MD,CFPCDec.2016

DisclaimerThisbookisnotasubstituteformedicaladvice.Allinformationandtoolspresentedwithinthistextareintendedformotivationalpurposes.Anyhealth,dietorexerciseadvicesharedhereisnotintendedasmedicaldiagnosisortreatment.Ifyouthinkyouhaveanytypeofmedicalconditionyoumustseekprofessionaladviceevenifyoubelieveitmaybeduetodiet,foodorexercise.Youshouldalwaysconsultaqualifiedpractitionerbeforeusinganydietary,exerciseorhealthadvicefromthistext.

Introduction

Aboutme,andwhattoexpectfromthisbookOkay,youcaughtme.Iamnotamedicaldoctor,andIamnotanutritionist.Youmaybeaskingyourselfwhyyoushouldlistentoaregularpersonlikemewhenitcomestodietaryadvice.Ofcourse,youshouldnottakemedicaladvicefromrandompeoplethatyoudon’tknow,andthatincludesme.Alwayscheckwithyourfavoritetrustedmedicalprofessionalswhenmakingdecisionsthatcouldaffectyourhealth.Ifyouhaveamedicalcondition,youabsolutelyhavetotalktoyourphysicianbeforechangingyourlifestyle.Nothinginthisbookshouldbeconsideredbyyoutobemedicaladvicefromme;goreadthedisclaimerifyouhaven’treaditalready.

NowthatI’vegottenthatoutoftheway,IwanttotellyoualittlebitaboutwhoIam.Iama47-year-oldmotherof2teenagesons.Ihavebeenmarriedtomypatienthusbandforover25years,and,asImentionedonthededicationpage,hehasliterallylovedmethroughthickandthin(someyearswerethickerthanothers...)Likemanyofyou,Ihavestruggledwithmyweightforyears—decadeseven—andIhavetriedsomanydifferentwaystoloseweight.Ifyouwanttoreadmywholeconvolutedstory,turnrighttoAppendixAformydietingandweightlossstory.Ihavelaiditoutthereforyou,andyoumayhaveadiethistoryjustascrazyasmine.

No,Iamnotamedicaldoctor.Ido,however,haveadoctorateinGiftedandTalentedEducation,andIwasatonetimeamemberofMensa.(IamactuallyaMensadropout.Oops.)Idon’ttellyouthistobragabouthowsmartIam,buttoletyouknowthatIamabletoatleastgetapapersuccessfullypastadissertationcommitteeandpassanintelligencetest.Hopefully,thatwillgivemesomecredibility.Ifthatdoesn’t,maybethefactthatIhavelost80+poundsandkeptitofffor2yearsnow(asofearly2017)shoulddoit.

Bothofthesephotosshowmewithmysons.ThephotoontheleftisfromAprilof2014.Iweighedabout210pounds.Thisphotogotmyattention,asIcouldn’t

believethatwasme.Canyousay“denial?”ThesecondphotoisfromDecemberof2016,afterIlost80+pounds.I’mgoingtostarttellingpeopleIamtheirsister,becauseIdon’tknowhowthosegrownmencanpossiblybemy

babies.

Ifitmakesyoufeelbetter,youcancallmeDr.Stephens;myelementarygiftedstudentscallmethatallday,andIwilldefinitelyanswertoit.Or,youcanjustcallmeGin,andIwillbeyourGin-spirationthroughoutthisbook.Thinkofmeasatrustedfriend,andimaginethatwearehavingacasualconversationabouthowyoucanapproachthebusinessofweightlossandeventualweightmaintenance.

Thegoalofthisbookistosharesomeofthelatestthinkingabouttheweightlossstrategyknownasintermittentfasting.Iwilltellyoumystory,andpointyoutowardssomefantasticbooksthatWEREwrittenbyresearchersandmedicaldoctors.Youdonothavetotakeitfromme—afterreadingmystory,youcangostraighttothebookswrittenbyactualmedicalprofessionalsandreadwhattheyhavetosay.You’llfindanAnnotatedBibliographyofresourcesinAppendixC.

Iwanttowarnyourightupfront:thewritingstyleofthisbookisgoingtobecasual.Iamgoingtorefertosources,butnotinaformalway.ManyofthebooksIwillpointyoutointheAnnotatedBibliographyDOhavecomprehensivereferencelists,andifyoulovetoreadscientificpapers,youwillfindcompletelistsofsuggestedscientificsourcesinthosereferencesections.Throughoutthisbook,Iwillbeparaphrasingandsummarizinginformationbasedonmyunderstandingoftheissues,buttogainadeeperunderstanding,IhighlysuggestthatyoudigdeeperusingtheresourcesIrecommend.Iwillmentionsomescientificthinking,butIamnotgoingtobeoverlyscience-y(andImightevenmakeupsomewords,asIjustdidtherewithscience-y.)Readytogetstarted?Keepreading!

Chapter1

AllofthedietsworkandnoneofthemworkDiets.Eventhewordsoundsrestrictive.Howmanytimeshaveyoureadanewdietbook,andwhenyoustartedyouwerefullofenthusiasmfortheplan?WOW!Everythingmakessomuchsense.Thescienceseemstobethere.YoucanliterallyeatWHATEVERYOUWANTandthepoundswillfallrightoff.

Thenyoureadalittlemoreofthebook.Hmmmm.It’snotreally“whateveryouwant.”Youhavetolimitcarbs.Ormeat.Orfat.Orsugar.OrthingsthatstartwiththeletterS.(That’sarealbook,people.)Butitisokay!BecausetherearesomanywonderfulthingsthatyouCANeatthatyouarenotevengoingtoMISScarbs/meat/fat/sugar/S-words!Trustme!Lifeisdeliciousandsatisfyingandyouwon’tmissitatall!(Thatisthebiggestlieever,bytheway.AfterthefirstweekortwoyouWILLmisscarbs/meat/fat/sugar/S-wordssomuchthatyoudiveheadfirstintoavatoftheforbiddenfoodsandthere’stheendofthatdiet.Again.Oops.)

Eventhoughmydegreeisnotinnutritionormedicine,overtheyearsIhavereadeverythingaboutweightlossthatIcouldgetmyhandson.EachtimeIreadanewweightlossbook,Iwouldtrytheplanoutandseeifitworkedforme.(UnlessIknewwithinthefirstfewpagesthatitwasgoingtobetoohardbecauseofmyinherentlaziness,inwhichcaseIwouldjuststopreadingandchalkthatbookpurchaseupasanothermistake.Amazonlovesme.)Ihavereadmanyexcellentbooks(andalsosomethatareworthless)andIprobablyhavereadmoreaboutnutritionthanmanyphysicians.Doyouknowwhatisfunny,though?SomuchofwhatIhavereadWASwrittenbydoctors,andeachofthebooksdirectlycontradictsatleastoneoftheotherbooks.YouknowIamright.Itisincrediblyfrustratingtoseehowmuchcontradictoryinformationisoutthere.

Manyofthedietbookspromotedplansthatwereoverlycomplicated,andIjustcouldn’tkeepupwiththerigorousdemandsandrules.Haveyoutriedtheonewhereyoupackupyourfoodindozensoftinycontainerssoyoucansnackonthemalldaylongjusttokeepyourmetabolismstoked?Me,too!Whohas

timetoprepallofthatfood?Icertainlydonot.Howaboutthedietbookswhereyoudon’teatanycarbs,ever?OfcourseIamagaintalkingaboutfoodthatyouhavetospendtheweekendcookingandpackingup,becausethefoodyoucanfindintherealworlddoesn’tmeetyourstringentcarbcountcriteria.I’vedonethat,anditworemeout.Whatabouttheplanwhereyoucanonlyeat“clean”foodsandfollowcertainrulesaboutwhatisallowed?“I’msorry,wasthatcarrotorganicallyfarmedbyTibetanMonks?Ifnot,thenIwillnotbeeatingit,Thankyouverymuch.”TheproblemwithallofthesespecialfoodplansisthatIdon’thavetime(orthewillpower)tokeepupanykindofrigorousschedulewhereIhavetoworkhardtoalwayshaveacertainkindoffoodwithme,ortohavecertainfoodsthatareeternallyofflimits.Likeyou,somedaysIhavetoworkuntil6pmandthenImaywanttoeatdinnerthatIcanpickuponthewayhome.ThereisnodrivethroughthatdispensesfancymealsthatmeetallofthedietaryrestrictionsthatgowitheachwackydietItried,soeventuallyeachplanwasdestinedtofailureforme.

Whataboutthemagicalsupplementsthatyoucanbuythatwillmagicallyallowyoutomagicallylosethefatfromyourtroubleareas,magically?Beenthere,boughtthose.IusedtowatchDr.OzeverydayandIwouldbegluedtotheLATESTWEIGHTLOSSMIRACLE!segmenteverytime,knowingthatYES!Thisismyproblem!IamdeficientinthisherbthatisgrownintheAmazonianRainForest,andonceIstarttakingthismiraclecureIwillbeTHIN!Thefatwillmeltoffofmybody!Iwouldordereachmiraclesupplementandthenstarttheregimenthatwouldallowmetoeffortlesslydropthefat.Usually,youhadtotake3capsulesofthisAMAZINGherb20minutesbeforeeachmeal,andthenEATWHATEVERYOUWANTandwatchthepoundsmeltoff.Again,compliancewasaproblemforme.Iwouldforgettotakethecapsules,orIwouldn’thavethemwithme,andeventuallyIwouldjuststoptakingthemandaddthemtothedraweroffailedmiraclesupplements.ThanktheLordIfinallycametomysensesandstoppedDVR’ingDr.Oz.ThesedaysIdon’tevenlookdirectlyatmagazinecoversifheisonthem.Dr.Oz,youcostmeafortune.

Thisiswhyalldietswork,andnodietswork.Wecanfollowacrazyrestrictiveregimenforawhile,andwemayevenlosesomeweight,buteventuallyyouaregoingtowanttoeatpizzaorcakeorThanksgivingdinner.These“diet”plansarejustnotsustainablelong-term.Thegoodnewsisthatwithintermittentfasting,youdon’thavetofollowacrazydiet.Youcaneatthefoodsyouwanttoeat,andyoucanlosetheguilt.

Afteryearsofstruggling,andlearningthatIamnotgoingtofollowatraditionaldietorkeepupadifficultscheduleofsupplementation,IFINALLY

feelaconfidentsenseofpeacethatIhavefoundthekeytopermanentweightloss.Overa10-monthperiodIlost75pounds(whichhasturnedinto80+...yes,Icontinuetolosefatslowlywhileinmaintenance),usingtechniquesthatfitinnicelywithmyoveralleatingpreferences.Thebestnewsisthatmyneweatingstyledoesn’trequiremetomakeelaborateplansaboutwhatIwillbeeating,andthereisactuallyawealthofcuttingedgeresearchthatshowsthatmyneweatingstyleishealthierthantraditionaldiets.IamthrilledtoreportthatIhavebeenmaintainingthisweightlossforabout2yearsnow(and,infact,Ihavegottenevenleaneroverthepastyearwithouteventrying).Thisisalmostunheardofintoday’sworldwherestatisticsshowthatthevastmajorityofpeoplewholoseweightgainitallback.(Ihaveseenestimatesthatonlyabout5%ofpeopleareabletokeepofftheweightlongterm.Thatsureisdepressing,isn’tit?)

So—ifyouaresickoftryingtofindtheperfectdietforyou,andinsteadwanttofindalifestylethatyoucantailortosuityoureatingpreferences,youareintherightplace.Intermittentfastingisnotonlyfree,butitalsoallowsyoutoeatwhateveryouwant.Thesolutionisliterallyinthetitleofthisbook:youwilllearntoDELAYeating,ratherthantoDENYyourself.

Chapter2

Theobesityepidemic—Whyarewesofat?It’sverysimpleintheory.Atanygivenmoment,youcaneitherbeburningfuelfromthelastmealyouate,oryoucanbeburningstoredfatfromyourbody.Whenyoureachapointofbalance—wheretheamountoffoodyoueatinadayperfectlymatchestheamountoffuelyourbodyneedstoburninaday—youhaveweightmaintenance.Ifyouareeatingmorethanyourbodycanburn,youhavefatgain.Ifyouburnmorethanyoustore,youhavefatloss.Clearly,thatisthegoalforanyonewhoisattemptingtoloseweight.Youwanttoburnmorefatthanyourbodycanstore.

HOWtoactuallydothatisthebigquestionthathauntedmeforyears.Youcanprobablyrelate.Ifitwaseasytofigureout,wewouldallbeslim.(Looksaround.Nope,wearenotallslimyet.)Infact,datashowsthatAmericansaregettingbiggerandbiggerovertime.

WHYcan’twefigurethisout,ifitisassimpleasjusteatinglessfood?Therearemanyanswerstothisquestion,dependinguponwhoyouask.If

youaskalmostanyoneyoumeet,theanswerwouldbethatweeattoomuchanddon’tmoveenough.That’stheconventional“eatless,movemore”strategy.Itsoundssosimple,doesn’tit?Allwehavetodoiseatless,andmovemore,andwewillbethinandhealthy.Wehaveallheardthisadviceandtriedtofollowit,anditisnotquitesosimpleinpractice.Whyisthat?

Wellthen,itmustbebecausewelackself-control.WeallWANTtoeatlessandmovemore,whichwehaveheardistheonlywaytoloseweight.So—ifweareunsuccessful,itmustbebecausewearespinelessandgluttonsandweakhumanbeings.Goodnews!Youarenotaspinelessglutton.Idon’tevenknowyou,andIknowthattobetrue.Thereisalotgoingoninyourbodythatisoutofyourcontrol.Ifyoutrytoeatlessoveralongperiodoftime,thencertainhungerhormonesareactivatedthatmakeyouwanttoeatandeatandeat.It’sbecauseyourbodyLOVESyou,anddoesn’twantyoutostarvetodeath!Yourbodydoesn’tknowthatyouarepurposefullyrestrictingyourfoodintake,anditthinksyoumustbeinsomesortofterriblefamine.Thehungerhormonescause

youtoseekoutwhateverfoodyoucanfind,andthat’swhenyouendupstandingattherefrigeratordooreatinganythingyoucanshoveintoyourmouth.Beenthere,donethat.That’sthemomentwhenyoufeellikeaweakfailurewithnoself-control.WhenyourealizeWHYyoufeelthatway—becauseitisyourbodytryingtokeepyoualive—youcancutyourselfsomeslack.

Otherswouldsaythatwearefatbecauseportionsarebigger.Well,I’mprettysurethatwedoexpectbiggerportionsthesedays,whetherweareeatingathomeoratarestaurant.AllIhavetodoisthinkaboutmygrandmother’sgenerationandhowtheyate.Whenshedied,Iinheritedherfinechina.Youshouldseehowsmalltheservingbowlsandservingplattersare!Theservingbowlsarenotmuchbiggerthanthecerealbowlsyoucanbuynowatmoststores.Andthesethastinylittlecoffeecupsandsaucers!Therewerenogiantcoffeemugsorhugetraveltumblersbackthenforustofillwithcreamycoffeegoodnessanddrinkonthego.No,theywouldsitanddrinktheirtinylittlecupsofcoffeeandthenbedonewithit.Thesetalsocomeswithacreamandsugarservice,andthecreampitcherholdslesscreamthanIwoulduseforonecupofcoffee.So,thereisanelementoftruthintheideaofbiggerportions.Maybeifwehadneverstartedeatinghugemeals,wewouldn’tseesuchanobesityepidemic.Ihaveafeeling,though,thatbigportionsareheretostay.

Ihavealsoheardpeopleblamethefactthatweeatoutmore.Justlookatthenumberofrestaurantsallaroundus,particularlyfastfoodrestaurants.Notonlyaretheremoreandmorerestaurantoptionstochoosefrom,butwearebusy.Manyfamilieshaveeitheronesingleworkingparentortwoparentswhoarebothworking.Whenyouareworkingalldaylong,itcanbehardtofindtheenergytocomehomeandputabalancedmealonthetable.ItisSOmucheasiertopickupsomethingonthewayhome,orrelyonpackagedfoodsfromthesupermarket.Unfortunately,manythingswecanpickuporprepareinahurryaredevoidofnutrientsandnotthehighestquality.

Oneotherthoughtisthatourfoodsupplyisdifferentnow.Insomeareas,thesoilhasbeendepletedofnutrientsduetoyearsoffarming,andwearegeneticallymodifyingmanyofourcrops.Weaddcornsyruptoalmosteverything,andthereareartificialflavors,colors,sweetenersandpreservativesinmanystore-boughtfoods.Grocerystorefoodiscertainlydifferentthanwhatourgreatgrandparentsate.Onepopulardietbooktellsusthatevenwheatavailabletodayisdifferentthanitusedtobe.Sowhydoesallofthismatter?I’vereadthetheorythatourbodiesdon’trecognizetheseartificiallygrownanddevelopeditemsas“food.”(Doritos,thoughdelicious,arenotpickedfromaDoritobush.)Becauseofthat,ourbodiesarealwaysinsearchofnutrients,whichmakesushungrier.Weeatandeat,yetneverfeelsatisfied.

So:ourportionsarebigger,weeatoutmore,wereachforconveniencefoods,andourfoodsupplyhaschanged.Ourhungerhormonesareonoverdrivebecausewehavetried(unsuccessfully)torestrictwhatweareeatingandweareeatingprocessedjunk.Idothinkthatallofthesefactorsworktogethertomakeitharderforustoloseweight;however,Ithinkthereisanevenbiggerculprit,andthisisthepieceofthepuzzleIwasalwaysmissingwhenItriedtochangeWHATIwaseating.Theproblemismealfrequency:weareconstantlyinafedstate,andnevergetachancetoaccessourstoredfat.BychangingWHENIwaseating,IwasabletoloseweightwhileworryinglessaboutWHATIwaseating.

Whyareweconstantlyinafedstate?Thinkaboutitforaminute.Whatisthelatestdietaryadvice?Ifyousaid,“eatfrequentandsmallmealsthroughoutthedaytofuelyourmetabolism,”thenyouarerightontarget.Thisveryadviceiswhywearehavingsomuchtroublelosingweight.Aretherepeoplewhocaneatfrequentsmallmealsduringthedayandloseweight?Ofcoursethereare!Iamnotoneofthem,however,andifyouhavestruggledwithyourweight,youprobablyaren’toneofthem,either.

Inthisbook,youwilllearnhowtoFINALLYenterafatburningstateeverydayofyourlife,sothatyoucanaccessthefatyouhavestoredonyourbody.Thebestnewsofall?Youcandoiteatingthefoodsyoulove.Again,rememberthenameofthebook:Delay,Don’tDeny!

Chapter3

TheproblemwithcaloriesAsImentionedinthebeginningofthebook,IamgoingtosummarizewhatIhavelearnedabouthowthebodyworks.RememberthatIamnotamedicaldoctororanutritionist,andkeepthatinmindasyouread.AlsorememberthatnothingIamdiscussingshouldbeconsideredtobespecificmedicaladvicefrommetoyou.Therearefantasticbookswrittenbyactualmedicaldoctorsandexpertsinthefield(seetheAnnotatedBibliography,locatedinAppendixC,formyrecommendations)thatyoucan(andshould)refertoinordertolearnmoreaboutthesetopics.Iamgoingtohitthehighlightssothatyouhaveabasicunderstandingofwhatisgoingoninourbodies.Perhapsmyanalogiesorexplanationswillbeover-simplifiedinplaces;remember,Iamanelementaryteacher,soIspendmywholedaysimplifyingcomplexthingssothatyoungkidswillunderstandthem.

Now,forsomescience.Conventionaldietadvicetellsyouthatyouhavetorestrictcaloriestolose

weight.Everyoneknowsthis.AsImentionedinthelastchapter,itissimple:youmustburnmoreenergythanyoutakeinifyouwanttoloseweight.

Scientistshavefiguredoutawaytomeasuretheamountofenergyinvariousfoodsinalab,andtheycalltheenergy“calories.”Backintheday,ourgreat-grandparentsdidn’tknowwhatcalorieswere.Somehow,theywereabletoeatappropriateamountsoffood,anditwasraretoseeanobesepersonbackthen.Howdidtheydoitwithoutcountingcalories,whentheydidn’tevenknowwhatcalorieswere?

Bynow,though,we’veallheardofcalories,andmostofushavetriedtocountthematonetimeoranother.Scientistshaveshownthatthecaloriecalculationsofvariousfoodsareconsistentovertime....inalab.Unfortunately(orfortunately),yourbodyisnotalab.Thinkaboutit:doyoureallybelievethatyoucouldeat1200caloriesofjellybeansandhavethesameoutcomeasifyoueat1200caloriesofrawvegetables?Spoileralert:youcan’t.Atleast,notlongterm.

Thetheorythatourbodiesworklikeacaloriecalculatorcanbecalled“caloriesin/caloriesout,”andIamgoingtorefertoitusingthecommonabbreviation:CI/CO.Myveryfavoriteweightlossexpert,Dr.JasonFung,hasnameditthe“CalorieRestrictionasPrimary”theory,whichhereferstoastheCRaPtheory.ThismakesmegiggleeverytimeIreadit.Ihaveincludedhisfantasticbook,TheObesityCode,intheAnnotatedBibliography(locatedinAppendixC).HealsohasablogattheIntensiveDietaryManagementwebsite,andIhighlyrecommendit.Ihavelearnedalotfromhisbookandblog.AnotherfantasticbookthatdebunkstheCI/COtheoryisGoodCalories,BadCalories,byGaryTaub.

So,whyisCI/COCRaPwhenthetheorysoundssogoodandissowidelycirculatedastheonlywaytoloseweighteffectively?It’sbecauseitdoesn’tworkforuslongterm.Youmayhavetriedacaloriecountingdietbefore.Youstartedcountingyourcaloriesdiligently,youstucktoyourplan,and,YES!Youwererewardedwithweightloss.Weekafterweek,yourweightwentdown,untilyoureachedyourgoalweight.Onceyougottoyourgoalweight,youwereabletoeffortlesslymaintainyouridealweightbycontinuingtocountcalories,andTheEnd,youlivedhappilyeverafterinyourgoalwardrobe.

Isthathowitworkedforyou?No?Me,neither.Whyisthat?Let’stakealessonfromthehittelevisionshowTheBiggest

Loser.Inthisrealityshow,thecontestantslosetrulyamazingamountsofweighteachweekbyfollowingthemagicformulaofCI/CO.Theyreducetheir“caloriesin”dramatically,andamp-uptheir“caloriesout”throughsomuchphysicalexertionthattheyoftenbecomephysicallyillrightontelevision.Now,that’sentertainment!Forthefinalepisodeoftheyear,thecontestantsreturntorevealtheirfinaltransformations.Thesearetrulyinspiringstoriesofpeoplewhohaveworkedharderthantheyhaveeverworkedintheirlivestoconquertheobesitydemonsthattheyhavestruggledwithforsolong.Theylookfantastic,andtheaudienceisinspired.

Letmesharetheirdirtylittlesecretwithyou:theirlong-termresultsareabysmal.Horrific.Shocking.Thecontestantshaveverylittlelong-termsuccess,andnoticethattheyhaveneverhadareunionshowwhereeveryoneisslimandfit.Ihavealinktosharewithyou:

https://www.ncbi.nlm.nih.gov/pubmed/27136388Thatlinkwilltakeyoutotheabstractofastudyconductedin2016called

“PersistentMetabolicAdaptation6YearsAfter‘TheBiggestLoser’Competition.”Thetitleofthestudytellsitall.Thecontestantsfeaturedintheshowsufferedfromsomethingcalled“persistentmetabolicadaptation”aftertheiramazingtransformations.Thismeansthattheirmetabolismshadslowed

downmorethanwouldbeexpected.Thisstudyshowedthattheperiodofprolongedcalorierestriction—theirCI/COmarathon—hadanadverseeffectthatcosttheparticipants500caloriesperday.Theyhadtoeat500FEWERCALORIESfortheirnewweightsthancalculationsbasedonbodysizealonewouldpredict,justtomaintaintheirnewweights.

Hereisanexampleofwhatthatwouldlooklikeintherealworld.Ifweperformstandardmetaboliccalculationsonahypothetical5’5”40yearoldwomanwhoweighs125poundsandis“moderatelyactive”,thecalculatortellsusthatsheissupposedtoburnabout2036caloriesperday,basedonsizeandactivitylevel.WhattheBiggestLoserstudyfoundisthatinsteadofburningtheexpectednumberofcalories,theparticipants’averagemetabolicratewasdecreasedbyapproximately500calories.Inourhypotheticalexample,thatwouldbeametabolicrateof1536caloriestomaintainherweight(insteadoftheexpected2036).Beforetheshow,thesecontestantshadnormalmetabolicrates,ascalculatedfortheirsizes.Astheylostweight,theirbodiesslowedtheirmetabolismstocompensate.Butaftertheshow,theirmetabolismsneverrecovered.Theyneveragainburnedthe“expected”numberofcaloriesfortheirsize.

Dr.FungdoesaphenomenaljobexplainingwhythishappensinhisblogatIntensiveDietaryManagement.Iencourageyoutogothereandreadit.Tosimplifyitforyouhere,allyouneedtoreallyknowisthatthebodydidjustwhatitwasdesignedtodo.Metabolicratesloweddowntoprotectthecontestants.Whenthebodyperceivesprolongedcalorierestriction,itwillslowdownyourmetabolismasaprotectivemeasure.Researchshowsthisclearly,asillustratedintheBiggestLoserstudy.

So—arewedoomedforfailure?Iknowthatwasthetoneofallofthenewsreportsthatcameoutafterthisstudywasreleased.And,ifcountingcalorieswastheonlytoolwehadforweightloss,thenIwouldagree—whybother,ifwearedoomedtoalifeofconstantdeprivation?Fortunately,asIsaid,thebodyisnotacaloriecalculator.Instead,thebodyworksbasedonhormonalsignalsandresponsesthathappenbehindthescenes.Insteadofworryingabouthowmanycaloriesyouareeating,whatyoureallyneedtoworryaboutishowmuchinsulinyourbodyisreleasingduringtheday.Inthenextchapter,you’lllearnaboutwhythatissoimportant.

Chapter4

Insulin:ThekeytounlockingyourfatstoresWhatisinsulinandwhyisitimportant?Youmayonlyknowofinsulinassomethingprescribedtodiabetics,andyoumaygivelittlethoughttohowitworksinanormalbody.

Tooversimplifyforthesakeofbasicunderstanding,everytimeyoueatordrinkcertainthings,yourbodyreleasesinsulininresponse(unlessyouareatype1diabetic).Insulin’sjobistohelpyourbodyregulateyourbloodglucose.Whenyoueat,yourbloodsugarisavailabletobeeitherburnedasenergyorstoredinthebodyasglycogen—thinkofitasquickenergyforlaterthatiseasilyaccessible.Anythatisnotburnedasenergyorstoredasglycogenisturnedintofat.Insulinistheconductorofthebloodsugartrain.Weneedinsulinforthisprocesstooccur!

Thisiswhytype1diabeticsrelyoninsulininjectionsthattheymustcarefullyadjusttomatcheverythingtheyconsume.Withoutinsulin,theyareunabletoproperlyutilizetheirbloodglucose,whichleadstodramaticweightloss.In150AD,theGreekphysicianArateusdescribedtheconditionas"themeltingdownoffleshandlimbsintourine."Theearlytestsfordiabetesinvolvedtastingtheurine,andtheunluckyphysicianwasrewardedbyatasteofsweetlyflavoredurine.(Iknowmoderndoctorsarehappythatwehavenewdiagnostictechniques.)Withoutinsulin,nomatterhowmuchdiabeticseat,theycontinuetoloseweighttoanunhealthydegree.TheregoestheCI/COtheory!It’snotalackof“calories”thatarecausingthemtoloseweight;it’salackofinsulin!

Insulinalsoholdsthekeytothefatthatisalreadyinyourfatcells.Whenyouhavealotofinsulincirculatingthroughoutyourbody,yourbodyisnotgoingtobeabletoeasilyaccessyourstoredfat.It’safatSTORINGhormone,afterall.Ifyourememberthispieceofthepuzzle,youareonyourwaytosolvingyourfatburningproblem.

Lotsofcirculatinginsulin=efficientfatstorageandverylittlefatburning.

Oneotherproblemwithhighinsulinlevelsisthatourbodiesadjustovertimetoelevatedlevelsofinsulin,whichleadstomoreinsulinbeingreleased,whichleadstoevenhigherlevelsofcirculatinginsulin.Thisisknownasinsulinresistance.Whenyoudevelopinsulinresistance,yourbodyhastoreleasemoreandmoreinsulinjusttodothejob,because,intheory,yourbodyhas“stoppedlistening”tothenormalamountofinsulin.It’slikeaclassofkidswithateacherwhoyellsatthemallofthetime.Eventually,thekidsstoplistening,andtheytuneouttheyelling.SotheteacheryellsMORE!It’saviciouscycle.Thekidshavedeveloped“yellingresistance,”sotheteacherhastoyellmorefrequentlytotrytogettheirattention.

Remember—themoreinsulinyouhavecirculating,theeasieritisforyoutostorefatandtheharderitisforyoutoaccessstoredfat.Yourbodybecomesveryefficientatstuffingallofyourfatcellsfullofenergyandisn’taccessinganyofyourstoredfatforenergy.Thisleadstoexcessivehunger,becausethefoodsyoueatgetstoredawayasfatsoreadily(thanks,insulin!)Sonowyouareeatingmore,storingitawayefficientlyasfat,andyouareconstantlyravenous.

Thereisalotofcomplexitytotheprocess,andratherthantrytoexplainallofit(andriskmakinghugeerrors),IamgoingtoreferyoutotheexcellentexplanationswritteninthevariousbookslistedinAppendixC.Dr.FungexplainsitbeautifullyinTheObesityCode.Therearealsootherhormonesthathaverolesintheprocess,suchasleptinandghrelin.I’llmentionthoseappetitecontrolhormonesinabitmoredepthlater.Ifyoulovescience,andwanttounderstandmoreaboutwhatishappeningwithallofthesehormones,pleasetakesometimetoresearchandlearnmore.It’sfascinatingstuff!(And,itmakesyouwonderwhyANYONEcanbelieveinstraightupCI/COanymore...)

Imayhavejustoversimplifiedthecomplexprocessesatplay,butwhatyouneedtotakeawayfromthischapteristhis:byfocusingoncalories,manyofushavemissedoneofthemaindriversoftheobesitycrisis,andthatisinsulin.Inordertoloseweightsuccessfully,youneedtofigureouthowtoloweryourinsulinlevelssothatyourbodycanaccessyourstoredfateffectively.Ratherthancountingcaloriesandtankingourmetabolisms,aswesawwiththeBiggestLosers,weneedtoaccessourstoredfatandkeepourmetabolismsworkingathighspeedsothatwecanmaintainourweightlosspermanently.

Sohowdowedothat?Intermittentfasting!

Chapter5

Whatisintermittentfasting,andwhyshouldwedoit?

Thereareonly2statesyourbodycanbeinatonetime:fedorfasted.Infact,youareinoneofthosestatesrightnow!EvenifyouareatypicalAmericanwhoeatsbreakfast,lunch,anddinner(withsnacksinbetween,becausewehavebeentoldthatthemoremealsweeat,thefasterourmetabolismswillrun),youwakeupeachmorninginafastedstate.Thefirstmealofthedayiscalledbreakfast,becauseit’sthenthatyoubreakthenightlyfast.So—congratulations!YouarealreadyfastingEVERYSINGLEDAYOFYOURLIFE.Fastingdoesn’tsoundquitesooddwhenyouthinkofitthatway,doesit?You’realreadyafaster,andyoudidn’tknowit!

So,nowthatwehavedeterminedthatyouALREADYfasteverysingleday,it’sjustamatterofextendingthefast(unlessyouwakeupatnighttoeateveryfewhours,inwhichcaseyouareeatinglikeanewborn...whospecificallyeatsthatwaytogainbodysize...thinkaboutit.)I’mprettysureyoudon’twakeupatnighttoeat,sowehaveconfirmedthatyourbodyalreadyknowshowtofast.

ButWHYshouldwefast?Ahh,thatisthebestpart.Fastinggivesusametabolicadvantagethatotherweightlossprogramsaremissing.

Rememberfromthe“calories”chapter—whenourbodiesperceivethatweareinacaloricdeficit,ourmetabolismsslowtoprotectus.WesawthatintheBiggestLoserstudy.Thekeytomakinganyweightlossplanworkforusisinkeepingourbodiesfromperceivingthatweareinacaloricdeficit.Thatiswherethemagicoffastingcomesin.

Whenyourbodybecomesadaptedtofasting(andyoudon’tspikeinsulinduringthefast;moreabouthowtodothatintheKeepingthefastchapter),youbecomeafatburningmachineduringthefast.Yourbodyfinallytapsintoyourfatstores,andtheenergyyouhavestoredonyourbodycanpoweryouthroughouttheday.Thatiswhatitisstoredtherefor,afterall!

Hereishowthemagichappens:becauseyouhavePLENTYofstoredenergyrightthereonyourbody,ANDyoucanfinallyaccessitefficiently,your

bodydoesnotgetthesignalthatyouareinanenergydeficit.ThisisBIGNEWS,people!Yourmetabolismdoesnotslow,astheBiggestLosers’metabolismsslowed.

Hereisalinktoastudythatillustratesthisphenomenon:https://www.ncbi.nlm.nih.gov/pubmed/10837292

Thisstudyiscalled“RestingEnergyExpenditureinShort-TermStarvationisIncreasedasaResultofanIncreaseinSerumNorepinephrine.”That’samouthful,butit’sprettyexcitingwhenyouunderstandwhat“restingenergyexpenditure”means.Sowhatis“restingenergyexpenditure”?It’showmuchenergyyourbodyburnswhileatrest.Don’tlettheword“starvation”scareyou,though.Whenyouarefasting,youaren’tindangerofstarvation.Withanintermittentfastingschedule,youareonlyfasting“intermittently.”It’sinthenameofit,afterall.

Intheconclusionofthatstudy,theauthorsstate,“Restingenergyexpenditureincreasesinearlystarvation,accompaniedbyanincreaseinplasmanorepinephrine.Thisincreaseinnorepinephrineseemstobeduetoadeclineinserumglucoseandmaybetheinitialsignalformetabolicchangesinearlystarvation.”Becauseofthefasting,restingenergyexpenditurewentup,ratherthandown.

Besidesincreasingrestingenergyexpenditure,intermittentfastinghasotherhealthbenefits,whicharebeingexploredbythemedicalresearchcommunity.Hereisalinktoasummaryofsomeoftheresearch:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/Thetitleofthisarticleiscalled“Fasting:MolecularMechanismsand

ClinicalApplications.“Ihighlyrecommendthatyoureadthisarticleforyourself.Itwasreleasedin2014,andsummarizessomeofthebenefitsofvariousfastingprotocols.It’sexcitingstuff.Fromthearticle:“Asdetailedintheremainderofthisarticle,findingsfromwell-controlledinvestigationsinexperimentalanimals,andemergingfindingsfromhumanstudies,indicatethatdifferentformsoffastingmayprovideeffectivestrategiestoreduceweight,delayaging,andoptimizehealth.”Theauthorsgoontoprovidespecificbenefitsfromvariousresearchstudies:theresearchtheysummarizehasshownthatfastingincreasescognitivefunction,isanti-aging,mayprotectagainstcancerandvariousneurologicaldiseases,andreducesinflammation.

Yes,thisisanexcitingtimeforresearchrelatedtointermittentfasting!Infact,the2016NobelPrizeinMedicinewasawardedtoYoshinoriOhsumiforhisresearchrelatedtoaprocesscalled“autophagy.”Hereisalinktoasummaryofhisresearch:https://www.nobelprize.org/nobel_prizes/medicine/laureates/2016/press.html

Whatisautophagy?Itisaprocessthatoccursnaturallywithinyourownbody.It’showyourbodybreaksdownexcesscellular“junk.”Asanoversimplification,thinkofitasyourbody’sownrecyclingsystem,andit’showyourcellstakeoutthegarbage.Whydoweneedautophagytohappen?Over-accumulationofcellular“garbage”isresponsibleforvariousdiseasesorconditionsrelatedtoaging.Ifyoudon’tgiveyourbodyachancetocleanoutthegarbage,itgunksupthewholesystem.Thinkabouthowthiswouldlookinyourownhousehold.Ifyoustoppedtakingoutthegarbage,thingswouldgetoutofcontrolveryquickly.Ourbodiesrelyontheprocessofautophagytomaintainourhealthystate.Fromthelinkedwebsite,above:“DisruptedautophagyhasbeenlinkedtoParkinson'sdisease,type2diabetesandotherdisordersthatappearintheelderly.Mutationsinautophagygenescancausegeneticdisease.Disturbancesintheautophagicmachineryhavealsobeenlinkedtocancer.”Whoa!Asyoucansee,takingoutthe“cellulargarbage”isprettyimportant!

Whatstimulatesautophagy?IfyouguessedFASTING,thenyouarecorrect!

Autophagyhasoneotherexcitingbenefitforthoseofuswhoarelosingweightthroughintermittentfasting.Remember—duringautophagy,yourbodyistakingoutthecellulargarbage.Asweloseweightthroughfasting,ourbodies“eatup”theexcessproteinshangingaroundinvariousplaces,andthatcanincludeexcessskin.Whenpeoplelosefatfollowingatraditionallowcaloriedietplan(wheretheydon’tgetthebenefitsofautophagy),theycanbeleftwithsaggyskin.Youmayhaveseenphotosofpeoplewhohaveexperiencedextremeweightloss,andtheyareoftenleftwithsomuchexcessskinthattheyneedtohavesurgerytocorrecttheproblem.Dr.Fung(authorofTheObesityCodeandtheIntensiveDietaryManagementblog)hasworkedwithmanypatientsinhismedicalpractice,andheusesintermittentfastingtohelpthemlosetremendousamountsofweight.Hereportsthathispatients,whoexperienceautophagy(thankstofasting),don’thavetheproblemofexcessskin,evenafterlosinginexcessof100pounds.Howexcitingisthat?

So—inthischapter,wehavelearnedthatwealreadyfasteveryday,shorttermfastinghasbeenshowntorevupourmetabolisms,andresearchonfastingshowsmanyamazinghealthbenefits.Insteadofworryingthatfastingisextremeordangerous,weseethatit’sincrediblybeneficialandonthecutting-edgeofmedicalresearch.

NowthatyouknowWHYyoushouldfast,it’stimetolearnHOW!

––––––––

NOTE:Sincefastinghassomanyhealthbenefits,youmaybewonderingifthereisanyonewhoshouldnotadoptafastinglifestyle.

It’simportanttoknowthatfastingisNOTappropriateforchildrenorpregnantwomen.

Fastingisalsonotappropriateforanyonewhohasbeendiagnosedwithaneatingdisorder.Oneimportantdistinctionbetweenfastingandaneating

disorder:fastingwillnotCAUSEyoutodevelopaneatingdisorder,whichisapsychologicalcondition;but,ifyousufferfromaneatingdisorder,fastingcan

exacerbateit.Inaddition,ifyouhaveanyhealthconditions,

youshouldconsultamedicalprofessionalbeforebeginningafastingregimen.Andagain—youshouldnottakemedicaladvicefromme.Youshouldalways

consultyourdoctorifyouareindoubt.

Chapter6

FindingyouridealintermittentfastingplanTherearemanydifferentintermittentfastingplansoutthere.IhaveincludedsummariesofthebooksIhavefoundtobemosthelpfulintheAnnotatedBibliographysectionofthisbook,andyoucanfliptothatsectiontoreadabouteachoneofthem.Onceyoudecidewhichintermittentfastingplanyouwanttotry,Ihighlyrecommendthatyouresearchtheplanforyourselfbyreadingtheoriginalplanaswrittenbyitsauthor.Ihavegreatrespectfortheseauthors,andeachbookonthelisthasshapedmythinkingaboutintermittentfastingandwhyitiseffective.

Personally,Ihavetriedeverytypeofintermittentfastingplanavailable.Infact,Istarteddabblinginintermittentfastinginabout2009.Inevervieweditasalifestyle,however,soIwouldtryaplanbriefly,andthenfalloffofthewagon.IfyoureadmystoryinAppendixA,Ihaveoutlineditallthereforyou—thewholemessystory.InstinctuallyIknewthatintermittentfastingwouldbetheanswerformeassoonasIheardaboutit,butIneverwouldcommitorfollowthrough,untilIhitrockbottomin2014.OnceIrealizedthatInolongerwantedtoridetheweight-gainrollercoaster,Iwasreadytocommit.Ifinallyunderstoodthatintermittentfastingwasalifestyleandnotanotherdietplan,andIexperimenteduntilIfoundwhatworksforme.ThebestpartisthatIhaveawholetoolboxfullofintermittentfastingstrategiesthatIcanpulloutwhenIneedthem,tosuitmycurrentsituation.IcanpickandchoosewhichstrategiestoimplementbasedonhowIwanttolivemylife.

Inanutshell,therearetwomaintypesofintermittentfastingstrategies:plansyoudoeveryday(an“eatingwindow”approach),orplansyouimplementacertainnumberoftimesperweek(an“up/downday”approach).

Whichapproachtointermittentfastingisthebest?It’stheonethatmakesyoufeelincontrolandtheonethatyoucanfollowlong-termasalifestyle.That’simportanttounderstandfromthebeginning—intermittentfastingisalifestyle.Itisn’tsomethingthatyoustarttodayandthenendwhenyougetto

somearbitrary“goalweight.”SomethingyoustartandthenstopisaDIET.Intermittentfastingisn’tadiet—asIsaid,it’salifestyle.

BeforeIgetintothespecificsofaneatingwindowapproachvs.anup/downdayapproach,Iwanttotalkabouthormonesagain.Fromtheinsulinchapter,youmayrecallthatinsulinisthekeytofatstoragevs.fatburning.Ifyoukeepinsulinaslowaspossibleinyourbody,youareabletoburnfat.Ifinsulinishigh,yourbodywantstostorefat.Insulinisthekeyhormonetounderstandifyouwanttoloseweightandkeepitofflong-term.

Insulinisn’t,however,theonlyhormonethataffectsyourresults.Thereareotherhormonalregulatorsofappetite,asdescribedinthispaper,whichiscalled,surprisingly,“HormonalRegulatorsofAppetite”:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2777281/Thispaperexplains,inaveryscience-yway,howghrelinandleptinwork

togethertogiveyousignalsrelatedtoyourfoodintakeandhowmuchfatyouhavestoredonourbodies.Tooverlysimplifyaverycomplexprocess,ghrelintellsusthatweneedtoeat,andleptintellsusthatwehavehadenough.Ifyourbodyissensitivetobothghrelinandleptin,andeverythingisworkingasitshould,youwillremainatyouridealweighteffortlessly,andyourappetitewilltellyouwhentoeatandwhentostop.Wearebornwiththesehormonesworkingperfectlyinconcertwithoneanother.Ababydoesn’tknowhowmanycalorieshehashad,buthegetshungersignalstolethimknowthatitistimetoeat.Ifyouhaveevertriedtofeedatoddlerwhoisn’thungry,youhaveseenthatitcanbeimpossible.Iftheyaren’thungry,theyaren’tgoingtoeat,whichishowweshouldallliveourlives.Childrencometouswithappetitehormonesthatareworkingperfectly,andthenweforcethemtoeatatmealtimesonanarbitraryschedule,andthenwefeedthemhighlyprocessedfoods,bothofwhichworktogethertocauseourkidstocompletelylosesightoftheirsatietysignals.Thanks,mom.

Whenwefollowrestrictivediets,countcalories,eataccordingtoanarbitrarymealschedule,etc.,wedisconnectfromoursatietyhormones.Weeatbecauseitistimetoeat.Weeatbecausefoodisavailable.Themorewedoit,theworseshapewearein.

Bottomline,ifyouhavehadtroublestickingtoadiet,itisn’tyourfault—it’syourhormones.Theoverwhelmingdrivetoeatiscomingfromghrelin,tellingyoutoeatmore.Youarenolongerabletogetthesignalsfromleptin,tellingyouthatyouhavehadenough.Understandthatuncontrollableorconstanthungerisasignthatyouhavemadesomedietarychoicesthataren’tworkingforyou.Ontheotherhand,satietyisagoodsign,tellingyouthatyourbodyishappywithwhatyouaredoing.

So,whyIamImentioningthishere,inthechapteronfindingyourperfectintermittentplan?Stickwithme.IfyoufliptothebackandreadmydescriptionofDr.Herring’ssecondbook,AppetiteCorrection,intheAnnotatedBibliography,you’llseemyexplanationofthestatehecalls“AppetiteCorrection”,orAC.(Youreallyshouldbuyhisbookandreadwhathehastosay;it’sworthit!)Whathecalls“appetitecorrection”isactuallyastateofregulatedhormones.Yousuddenlyhaveleptinandghrelinworkingastheyshould,andpartofthisisbecauseyoucanaccessyourfatstoresappropriatelyduetolowlevelsofcirculatinginsulin.Youeataccordingtoappetiteandneverhavetocountanothercalorieagain,becauseyouhavegottenyourhormonesbackintothestatethatnatureintended.Hallelujah,andpassthecollectionplate.(Youmaynotgetthatjokeifyouaren’tasoutherner...)

Rememberthiswhenyouareexperimentingtofindyouridealintermittentfastingplan:youneedtolookfortheonethatgivesyouthishormonalcorrectionDr.Herringdescribesasappetitecorrection.Itwon’thappenovernight,asittakestimetoundoyearsofdamage.Onceyougetthere,though,you’llknow,becauseyou’llhavealevelofpeacearoundfoodthatyouhaveneverhadinrecentmemory.Youcanpassupcake,becauseyouarefull.WhenIsticktomypreferredintermittentfastinglifestyle,Iliveinastateofbalance,whereghrelinandleptinworktogethertocontrolmyappetite,justasnatureintended.

Inthenext2chapters,I’llsummarizeboththeeatingwindowapproachandtheup/downdayapproachtohelpyoudecidewhichmightbethebestfitforyourlifestyle.

Then,inthenextchapter,Idescribemyownpreferredapproachtointermittentfasting,calledtheOneMealaDay(OMAD)lifestyle.Evenifthenameofitsoundsoverlyrestrictive,andyouarehesitanttocommittosuchan“extreme”plan,Isuggestthatyoureadthatchapterwithanopenmind.IhavefoundmyownbestresultsandthemostdietaryfreedomwiththeOMADlifestyle.It’stheplanthatgetsmyhormonesintobalancethebest.Ifyouhadtoldmethat5yearsago,Iwouldhaverefusedtobelieveit,butitistrue.

Chapter7

An“eatingwindow”approachtointermittentfasting

Inaneatingwindowintermittentfastingplan,yousetaspecificperiodoftimeforyourdailyeating“window”,andallcaloricfood/beveragesmustbeconsumedwithinthatperiodoftime.Assoonasthefirstbiteoffood/sipofcaloricbeverageentersyourmouth,yourwindowis“open”,andwhenyoutakeyourlastbite/sip,itis“closed.”Ihaveseeneatingwindowsasshortasonehourandwindowsaslongas10-12hours.Iwouldneverpersonallyconsiderorevenrecommenda10-12houreatingwindow;that’sjustnotenoughfastingformostpeopletogettheresultstheyarehopingfor.Aneatingwindowsomewherebetween1-8hoursismoretypical,andshouldgivemostpeoplebetterresults.

MyfirstforayintoaneatingwindowwastheFast5plan,writtenbyDr.BertHerring.InDr.Herring’splan,youhaveadaily5-houreatingwindow.Ithinkthata5-hourwindowisagreatstartingpointformanypeople,butyouwillneedtoexperimentwithavarietyofwindowlengthstofindwhatworksforyou.

Whilepersonallyexperimentingwithwindow-length,Ialsotriedan8-houreatingwindow,whichisonepromotedbyotherintermittentfasters.Forme,8hoursisjusttoolong,andIdon’tloseanyweightfollowingan8-houreatingwindow.Thatdoesn’tmeanthatan8-hourwindowwon’tbeperfectforYOU;itjustdoesn’tworkatallforME.AsIsaid,youshouldexperimenttofindwhichwindowlengthworksbestforyou.Ourbodiesareallverydifferent,andwhatworksformemightnotbethebestplanforyou.

IntheFast5plan,whichIsuggestasagreatstartingpoint,Dr.Herringpersonallyusesthe5p.m.-10p.m.periodoftimeforhiswindow.Hedoessaythatyoucanchoosewhatever5-hourwindowworksbestforyou,butIthinkhisrecommendationfor5-10p.m.isgenius.Letmeexplain.WhenIfirststarted,Iwantedtomaximizethenumberofeatingopportunitiesavailabletome,soIuseda12:30-5:30eatingwindow.Thatallowedmetoeatafulllunchandafulldinnereveryday.Soundsgreat,doesn’tit?Well,ifyouarelikeme,youcanfit

alotoffoodintoafulllunchandafulldinner.WeightlosswasVERYslow,becauseIwaseatingaLOToffoodeveryday.

WhenIre-readDr.Herring’sbook,Irealizedthatseveraltimesthroughoutit,hementionedeating“onemeal”eachdayinyour5-hourwindow,andsuddenlyeverythingclickedintoplaceforme.Insteadoftryingtomaximizeeatingopportunities,Ineededtofindawindowthatwouldallowmetofeelsatisfied,butwithout2fullmealseveryday.WhenIshiftedmywindowtoonethatopenedat5p.m.,Ihadmuchbetterresults.Thetimingofmy5-houreatingwindowmadeatremendousdifferenceinmyoverallsuccess.

Idon’talwayswaituntil5p.m.everysingledaytoopenmywindow,butIdoaimforonerealmealeachdaywithinawindowthatisnomorethan5hours.ThisiswhatIusuallydo,butI’mnotpsychoaboutit.IwantthistobealifestylethatIadjusttosuitme,ratherthansomethingthatcontrolsmylifeinarigidmanner.It’sfinetoopenmywindowwithasnack,andeatameallater;or,Imightchoosetoopenmywindowwithamealandtheneatasnacklater.Somedays,Ieatonemealonlyandthat’sit.Ilistentomybody,andondaysthatIamhungrier,Ieatmore.OndayswhenIamnotashungry,Ieatless.Idon’tcalculatecalories,andIdon’trestrictanyfoods—thoughIdopayattentiontohowcertainfoodsmakemefeel.

NowthatIpaymoreattentiontosatietysignals(thanks,appetiteandsatietyhormones),mythoughtsarenolongerabouthowmuchfoodIcancramintoa5-hourwindow,whichhasmadeitworkmuchbetterforme.Idon’tevenreallytrackmywindowanymore—butwhenIdo,Ifindthata2-3hourwindowisenoughformostdays.Ifyouhadtoldme5yearsagothatIwouldbehappilyeatingonerealmealperday,andlimitingallintaketoa2-3hourwindowmostdays,Iwouldhaverunscreamingfromtheidea.Itsoundscrazilyrestrictive!Inactuality,IhaveneverhadthepeacearoundfoodthatIhavenow.IgenuinelyeatwhateverIwanteveryday,untilIamfullandsatisfied.Itfeelstoogoodtobetrue,butitIStrue.

Oneofthebenefitsofanintermittentfastingplanwithadailyeatingwindowisthatitiseasytofallintoarhythm.Yourbodylearnstoexpectfoodatacertaintimeeachday,andonceyouadjusttothatschedule,itbecomeseasy.Infact,Ifindittobeeasierthaneatingalldaylong.Youdon’thavetomakeanyfooddecisionsuntilyourwindowopens.Noconstantthoughtsof“shouldIeatthisnow?”becausewhenthewindowisclosed,it’sclosed.Iusedtohavemanythoughtsabouteatingduringatypicalday,andnowIdon’t.Itissomuchmorepeaceful.Ifyouhaveneverfastedbefore,thatmightsoundunbelievable,butonceyougetusedtoit,itissuchagreatwaytolive.

NoticethatImentionedinthepreviousparagraphhoweasyitis“onceyouadjust”.I’mgoingtobehonestwithyouhere—theadjustmentperiodcanbethehardestpartofimplementinganintermittentfastingregimen,anditiswhymanypeoplefail.Whenyoufirststart,yourbodyisusedtobeinginafed-stateduringtheday.Thismeansthatyourbodyisusedtorunningoffofyourcirculatingbloodglucoseandstoredglycogenforenergy.Assoonasyourunoutofreadyenergy,yourbodysendsasignalforyoutoeat,andyoufuelbackupwithasnack,ameal,orthatafternoonlatte.Whenyoubeginfasting,however,youdon’tgiveintothosesignalstoeat,andyourbodycangetMADatyou.Thesignalstoeatkeepcoming.Youmightfeelshaky,tired,orgetaheadache.Youmayevenfeelalittlesicktoyourstomach.Thesefeelingscanbeunpleasant,andifyoueat,you’llfeelbetterimmediately.It’sthenumberonereasonmostpeoplegivemeforbeingunwillingtotryintermittentfasting:they“can’t”,becausetheygetheadachesand“lowbloodsugar”.Thisadjustmentperiodisabarrierformany—butIwanttoencourageyoutocommittoaweekortwobeforeyoudecidethatyou“can’t”fast.

Here’sthethingyouneedtoremember:yourgoalistostartburningyourownfatforfuel.TheONLYWAYtotapintothatstoredfatistoSTOPrunningonglucose/glycogen.Youcaneitherbeafat-burnerorasugar-burner.Theend.Makingthetransitionfromasugar-burnertoafat-burneristhehardpart,butonceyoudoit,youwillbeAMAZEDathowgoodyoufeel.Ipromise.

Taketoday.I’mwritingthisat4:45p.m.I’mstartingtogetsomemildhungersignals,becausemybodyanticipatesthatIwillbreakmyfastwithinthenexthourortwo.(No,Idon’tstartshovingfoodintomymouthassoonas5:00hits...anymore...thoughtherehavebeendayslikethat.)TodayIwroteforseveralhours,thenwenttovisitsomefriends.Ijumpedonthetrampolinewiththeirchildren.Whilethere,IrefusedtoeatsomejellybeansthatIwasoffered(apparentlytheymightbedeliciousortheymightbe“booger”flavored...youcan’ttellfromlookingatthem...it’ssomesortoffunsurpriseineverybite...thankgoodnessthatfastingsavedmefromthatfate.)Iranafewerrandsandthencamebackhometomorewriting.Ihaven’tfelttiredorlethargicforonemomentallday.Contrastthatwithyesterday—whichjusthappenedtobeChristmasDay.Becauseintermittentfastingisflexible,IopenedmywindowatnoonwithaChristmasbrunch.Iwasreadyforanapby2p.m.,andIneededacupofcoffeemid-afternoontokeepmegoing.ThenIhadtohaveasnackbeforedinner.Thendinner.Oof.Ithoroughlyenjoyedmytimewithfamily,butIdidn’tenjoythewayIfeltaftereatingallofthatfood.

ThelessonthatIwanttoshareisthis:Ifeelbettertoday,fasting,thanIdidyesterday,whenIbeganeatingatnoon.Ididn’thaveMOREenergyfrommy

frequentmeals,andactuallyIhadprofoundlyLESSenergy.Thisisbecauseittakesasurprisingamountofenergytodigestfood,andInoticethatwheneverIopenmywindowearlyintheday,Igetadistinctafternoonslump.WhenI’mfasting,Idon’tgetthatslump.Ever.(Infact,onereasonIgaveupalternatedayfasting,whichIdiscussinthenextchapter,isthatwhenIdoafullfastover24hoursinlength,Ican’tsleepatnight—Ihavesomuchenergythatitkeepsmeawake.)

Whenyoufirststartfasting,youwillbestuckinthatin-betweentransitionperiodthatIalreadymentioned.YourbodywillyellatyoutoEAT,becauseit’susedtorunningonglucose/glycogen.Youaregoingtobegrumpy.Tired.HANGRY.Trustme—thepromised-landisaroundthecorner,onceyoumakethattransitiontofatburning.Onceyougetpastthetransition,you’llwonderhowyouevermanagedtoeatalldaylong.

Thereareseveralwaystomakethetransitioneasier.Oneideaistograduallyshortenyoureatingwindowuntilyoufindalengththatworksforyou.Startwithskippingbreakfast.Graduallypushbackyourlunchtimeeveryday,untilyouarebreakingyourfastinthelateafternoon.Thisisasensibleapproachthatmanypeopleusewhenbeginninganintermittentfastinglifestyle.

AnotherwaytomakethetransitioneasierinvolvesatemporarychangeinWHATyouareeatingduringtheday.(NoticethatIsaiditistemporary—Idon’trestrictanythinginmydiet,andIamnotgoingtoaskyoutodoit,either.)Yearsago,inthe90s,IreadadietbookcalledTheCarbohydrateAddict’sDiet.Inthisplan,youeatalowcarbbreakfast,alowcarblunch,andthenfordinneryouhavea“rewardmeal”ofwhateveryouwant.Youmusteatthatrewardmealinatimeperiodthatisonehourorshorter.(Inhindsight,Irealizethattheauthorsdevelopedatypeofintermittentfastingplan,wellbeforethephrase“intermittentfasting”hadbeencoined.)

So,whyisatemporaryshifttoalowcarbeatingplanfor2ofyourmealshelpful?Ifyouthinkbacktothechapteroninsulinandweightloss,yourememberthatwhenyouhavealotofinsulincirculatinginyoursystem,youwon’tburnfat.Fastinglowersinsulin,butlowcarbdietsalsolowerinsulin(notasmuchasfasting,butenoughtohelpyougetstarted).Ifyoumakesurethatyourlowcarbbreakfastandlunchare“lowcarb/highfat”,alsoknownasLCHForKetogenic-style(“Keto”)eating,ithelpsyourbodygetintoafatburningstate.(Tip:searchtheinternetforsomesuggestionsofwhattoeatforyourLCHF/Ketogenicmeals.Icouldnoteatthatwayforever,butremember—Iamnotaskingyouto,either.)

Youcanusethisstrategytosmoothyourtransitiontoanintermittentfastingeatingwindow.BeginbyhavingaLCHFbreakfastandaLCHFlunch,plusa

dinnerofwhateveryouwant,thatyoufinishwithinaone-hourperiodtolimitthelengthoftimethatyouarereleasinginsulin(itALWAYScomesbacktoinsulin).Soonyoushouldbeabletoskipbreakfast,andtheneventuallyyou’llbeabletopainlesslyskiplunch.Voila!Youareanintermittentfaster!You’llalsofindthatit’seasiertoskipbreakfastandlunchthanitistopreparetwoLCHFmeals.Intermittentfasting...thedietforpeopletoolazytocookabunchofmealsduringtheday!

IwasneverabletoloseweightfollowingtheCarbohydrateAddict’sDiet,buttemporarilyeatingLCHFduringthedaycanreallyhelpyourbodythroughtheadjustmentperiod.Don’texpectfastweightloss,butinsteadthinkofitasastepping-stonetoreachingyourintermittentfastingwindow,asyoubecomeafat-burnerratherthanasugar-burner.(Funnysidenote:theauthorofTheCarbohydrateAddict’sDiet,Dr.RachealHeller,actuallylostagreatdealofweightandkeptitofflong-term,butshewasn’tfollowingtheplaninthedietbookshereleased.Whenyoureadherstory,youseethatwhatshedidwasskipbreakfastandluncheveryday,andthensheatedinneronly.Itworkedlikeacharmforher.Rememberthough,thisbookwasreleasedduringthe90s.“Fasting”wasnotsomethingthatpeoplewereconsideringforweightloss.EventhoughDr.Hellerlostherweightbyeatingonemealperday,shedevelopedaplanthathadyoueatingthemoretypicalpatternofbreakfast,lunch,anddinner.Iassumeitwasbecauseshefeltthatitwouldbeaneasiersell.)

Whatiftheideaofadailyeatingwindowsoundstoorestrictiveforyou?Goodnews—youmaypreferan“up/downday”fastingstrategy.Thenextchapterwillexplainhowthoseplanswork.

Chapter8

An“up/downday”intermittentfastingapproach

Inanup/downdayintermittentfastingapproach,everydayiseitheraregulareating(“up”)day,orafasting(“down”)day.Therearemanypatternsoffasting/eatingdaystochoosefrom,andyoucanvaryapproachestoseewhatworksforyou.

Inmostoftheseup/downdayapproaches,youaren’trequiredtodofullfastsonyourdowndays.Instead,youareallowedupto500caloriesonthosedays.Theseplans(aswrittenbytheoriginalauthors)aren’ttruefasts.Youstillreapmanyofthebenefitsoffasting,andtheup/downpatternofeatingworkswelltopreventthemetabolicadaptationyoufindinatypicallowcaloriediet(remembertheBiggestLoserstudy,whichyoureadaboutinthechapteraboutcalories.)Eventhoughyouareallowedtohave500calories,thinkbacktothelessonswehavelearnedinthechapteroninsulin.Youdon’twanttohavefrequentinsulinreleaseonyourfastingdays,sostructureyourintakeformaximumfatburningpotential.Seethechapteronwhatyoucanhavewhilefastingforspecifictipstoavoidinsulinreleaseduringthefastingperiod.

Whiletheseplans“allow”youtohaveupto500caloriesonthedowndays,Iprefertoreapasmanybenefitsfromthefastingperiodaspossible.Forthatreason,whenIhaveadownday,Idoanactualfastwith0calories(otherthanthenegligiblecaloriecontentfromblackcoffee).Ihavefoundthat,forme,itiseasiertoabstainfromfoodcompletelyfor36hoursthanitistolimitmyselfto500calories.Youarefreetoexperimenttoseewhatworksbestforyou—thewaythatis“best”istheonethatyouwillsticktowiththeleastamountofdiscomfortonfastingdays.

ThewayIworkadowndayisthis:Iwakeup,andsticktoblackcoffee/water/sparklingwaterallday,untilbedtime.Igotobedwithouthavingeatenanythingallday.ThenextdaywhenIwakeup,it’sanupdayandIamfreetobreakthefastwheneverIwant.IfIbreakthefastwithbreakfast,Ihave

fastedforapproximately36hours.IfIwaituntillunchtobreakthefast,Ihavefastedforabout42hours.

Thereareseveralspecificplansthatyoucanchoosefromifconsideringanup/downdayapproachtointermittentfasting.Themostextremeversionofup/downdayfastingiscalled“AlternateDayFasting”,orADF.ADFisexactlyhowitsounds:onedayyoufast,andthenextdayyoueataccordingtowhateverscheduleyouwant.Itcontinuesindefinitelyinthealternatedaypattern.ADFisheavilyresearchedbyDr.KristaVarady,andsheexplainsherfindingsinthebookTheEveryOtherDayDiet.TheAlternate-DayDiet,byDr.Johnson,isanotherbookthatrecommendsanalternatedayapproach.BothDr.VaradyandDr.Johnsonrecommendthatyoucountcaloriesonyourfastingdays.Dr.Johnsonalsosuggestscaloriecountingonyourregulareatingdays.Dr.Varadyclaimsthataccordingtoherresearch,peoplerarelyoverdoitontheupdays,andweightlossoccursataconsistentpacewithoutcaloriecounting.Youcandecidewhichapproachappealstoyoumost.Personally,Idon’twanttocountcalories,EVER.MaybethatisoneadditionalreasonthatIchoosetodoafullfastonmyversionofthedowndays:it’seasytocountto0.

Attheotherendoftheup/downdayspectrumisaplangenerallyreferredtoas5:2.Thenumbers5and2standforthenumberofdaysoftheweekthatyoudoit.Thefirstnumberishowmanyregulareatingdaysyouhaveperweek(5),andthesecondnumberishowmanyfastingdaysyouhaveperweek(2).In5:2,youcanchooseany2daystohaveasyourfastingdays,andyoueat“normally”fortheother5daysoftheweek.Remember—justlikewithADF,youareallowedtohaveupto500caloriesonthefastingdays,thoughIalwaysstickto0calories.

5:2isagreatplanformanyreasons,andoneofthemainattractionsisthefactthatyouareonlyrestrictingthefoodsyoueatfor2daysperweek,andtherestofthetimeyoueatnormally.Forme,oneofthemaindrawbacksto5:2isalsothefactthatyouareonlyrestrictingthefoodsyoueatfor2daysperweek,andtherestofthetimeyoueatnormally.5daysofeatingnormallyperweekisjusttoomuchfoodforme.Idon’tloseweighton5:2,butitisagreatmaintenanceplanforme.Imaintainedmyweightthroughoutthesummerof2015byfollowing5:2fromApril–August.Forspecificsonhowtouse5:2,youcanreadmoreabouttheplaninThe5:2Diet,byKateHarrisonorTheFastDiet,byMichaelMosleyandMimiSpencer.

IfADFsoundsliketoomuchfasting,and5:2doesn’tsoundlikeenough,Isuggestyoutryaplancalled4:3.Aswith5:2,thefirstnumberstandsforthenumberofdayswhereyoueatnormally(4),andthesecondnumberstandsforthenumberoffastingdayseachweek(3).Iloseweight(thoughslowly)when

following4:3,soitworksbetterformeasaweightlossplanthan5:2,whichstrictlyworksformeasamaintenanceplan.

WhenyouuseADF,4:3,or5:2,youneedtoconsiderhowyouwanttoscheduleyourweek.OneproblemIalwayshadwithtrueADFwastiming.Thereare7daysperweek,andsothatmeansthatoneweekyoufastonMonday,Wednesday,Friday,andSunday,andthenextweekyoufastonTuesday,Thursday,andSaturday.Idon’twanttodoafullfastonaFridayoraSaturday—ever—andIprefertohavemoreofapredictableroutinetomyfasting.Therefore,forweightloss,ratherthantrueADF,Iwouldusea4:3routinethatlookedlikethis:IwouldfastonSunday,Tuesday,andThursday,leavingmewithFridayandSaturdayasupdaysforweekendsocialevents.IfIhadaneventscheduledforSunday,Tuesday,orThursday,Iwouldeitherfastthroughitorrearrangemyfastingscheduletosuit.(Fastingthroughaneventisalwaysanoption.Nobodyreallynoticeswhetheryoueatornot—plus,IhavefoundthatIamlesswillingtoeatsomethingjustbecauseitisthere,andthefoodhastobeworthit.)WhenIused5:2formaintenance,IwouldfastonMondayandThursdayeachweek.IwasalwaysreadyforagoodfastonMondayaftertheweekend,andthenThursdayIfastedinpreparationfortheupcomingweekend.Thisroutineworkedverywellforme.Aswith4:3,IcouldalwaysrearrangemyfastingdaysifIhadaspecialevent.

Up/downdayintermittentfastingplanssuchasADF,5:2,and4:3areverypopular,becausemanypeoplereallyliketheideaofhavingsomedayswhereyoudon’thavetothinkabout“dieting”,andyoucaneatlikeeveryoneelse.Thatwasoneoftheattractionsforme,aswell.Ifoundthatovertime,however,Ihadsomeproblemswithboth5:2and4:3.Istartedtodreadthefastingdays,andonereasonforthatisthatIdon’tsleepwellafterfastingallday.Ialsodidn’tenjoytheupdaysnearlyasmuchasIthoughtIwould.IspentalldaythinkingaboutwhatIshouldeatnext,ordecidingifitwastimetoeat,orcalculatinghowmuchtimeuntilIcouldeat.IhadSOMANYTHOUGHTSABOUTFOODthatitworemeout.Plus,Ifellvictimtotheafternoonslumpontheeatingdays.I’mnotsayingIwillneveruseADF,5:2,or4:3again,butfornow,Iprefertheonemealaday(OMAD)approach,whichIwilldescribeinthenextchapter.

Chapter9

Onemealaday:MysweetspotAsIalreadymentionedinthechapteronusinganeatingwindowapproachtointermittentfasting,IstartedmyintermittentfastingjourneybyusingDr.BertHerring’splancalledFast5.WhenIfirststarted,Iarrangedmy5-hourdailyeatingwindowsoIcouldmaximizethenumberofeatingopportunitiesintheday.Iwasfastingfor19hourseachday,butIwaseating2fullmealsduringmywindow.Ofcourse,weightlosswass-l-o-w.

Weightlosswassoslow,infact,thatIexperimentedwithsomeextremecalorierestrictionwithinmy5-hourwindow.Youcanreadaboutthatinmyfullweightlossstory,whichisinAppendixA.Theextremecalorierestrictiondidspeedupmyrateofloss,butIwasmiserable.ThiswasalsobeforeIreadanyofDr.Fung’sworkonthedangersofprolongedcalorierestriction,andbeforetheBiggestLoserstudywasreleased.Thankfully,Ididn’thavethedisciplinetoeithercountorrestrictcaloriesforlong,soIdidn’tdoanylong-termmetabolicdamagethatIhavebeenabletodetect.Idonotrecommendthatyoufollowmyexample:NOextremecalorierestrictionforyou!

Atthatpoint,Ire-readtheFast5book,andsuddenlysomethingjumpedoutatme.Dr.Herringsaid,morethanonce,thatduringyour5-hourwindow,“you’reonlyeatingonemealaday.”ThatisadirectquotefromhisFAQchapter,infact.NowonderweightlosswassoslowwhenIcrammedinthose2meals!InlateJanuaryof2015,Istartedofficiallyeatingonemealadaywithnoconsciouscalorierestriction,andeffortlesslyreachedmygoalweightof135poundsbymid-March.(Ihavegoneontoloseafewmorepoundssincethen.Howmany?Idon’tknow.Inolongerweighmyself.Seethechapteronweighingtofindoutwhy!)

Afterreachingmygoalweight,Istillwasn’tconvincedthatIwantedtofasteveryday.Eatingonemealadayworked,butdidIreallywanttoeatlikethatfortherestofmylife?Atthatpoint,Iswitchedoverto5:2formaintenance.Iused5:2fromMay-Augusttomaintainmyweight.Ididfullfastsofatleast36

hoursfor2daysperweek,andIatenormallyfortheother5days.Itworkedlikeacharm.

Asyouknow,Iamateacher,soIwasonsummerbreakfromtheendofMay-earlyAugust.WhenschoolstartedbackinAugust,Icontinuedusing5:2;however,Isuddenlyhadaproblem.Ihadtopackalunchonmyupdays!IrealizedthatIdidn’tWANTtopackalunch.Ever.Ialsodidn’tfeellikeeatingbreakfastbeforeschool.Itbecamecrystalclear:IamTOOLAZYfor5:2.(Notreally,but—okay—thatispartofit.Idon’twanttohavetothinkaboutbreakfastorlunchwhenI’mworking.Youcancallmelazyifyouwant.Idon’tmind.)

Atthatpoint,IthoughtbacktomyepiphanyfromMarchabouteatingonemealaday,anddecidedthatwasgoingtobemyplangoingforward.Istarteda“onemealaday”FacebookgrouponAugust24,2015,withjustmeandmyhusbandasmembers.(Hedoesn’tdointermittentfasting—butIlearnedthatyoucan’tstartagroupwithjustyourself,soIneededhimintheretokeepmecompany.)Eventually,Irecruitedsomeofmyotherintermittentfastingfriends,andwebegantoformacommunityofpeoplewhorealizedthatthereisagreatdealoffreedomtobefoundinaonemealaday(OMAD)lifestyle.AsofDecember,2016,wereached3,500membersinourgroup,andthenumberisstillclimbing.ManyofthetestimonialsinAppendixDarefrommembersoftheOMADFacebookgroup.It’sthefriendliestFacebookgroupIhaveeverbeenin,andthemembersareextremelysupportiveofoneanother.IguessthatisbecausewehavefoundalifestylethatjustWORKS!Noneedtobegrumpyorhangrywhenyouhavesuchagreatweightloss/maintenanceplan!

Besidesbeingaconvenientplanforsomeonewhodoesn’twanttopackalunch,likeme,someresearchindicatesthateatingonemealadayhasametabolicadvantagewhencomparedtoeatingallmealsspreadoutthroughouttheday.

https://www.ncbi.nlm.nih.gov/pubmed/17413096Thestudyfromthatlinkiscalled“AControlledTrialofReducedMeal

FrequencyWithoutCaloricRestrictioninHealthy,Normal-weight,Middle-agedAdults.”Theresearchersfoundthatsubjectseatingonlyonemealadaylostsignificantlymorefatthanthoseeatingthesameexactnumberofcaloriesinamore-typical3mealsperdaypattern.(Sorry,CI/CO,youloseAGAIN!)Ifyouthinkbacktothetwochaptersoncaloriesandinsulin,thisisjustwhatwewouldexpecttoseehappen.Whenyouarefastingduringtheday,andkeepinginsulinlow,youunlockyourfatstores.Thebodylearnstoburnfatpreferentiallyforenergy,andyoubecomeafatburningmachine!Yourbodyrevsupyourmetabolisminresponsetothefast.Incontrast,whenyoutrytoeatfrequently

throughouttheday,yourbodydoesn’tdipintoyourfatstoresasreadilyduetothefrequentreleaseofinsulin.Ifyouareinanytypeofenergydeficit,yourbodymayburnmuscleinsteadoffat(becauseyourfatstoresarelockedaway—thanks,insulin!)

Whenfastingallday,youburnfatpreferentially.Amazing!Then,youareabletoeatadeliciousmealofwhateveryouwantfordinner.Evenifyoueat1,500-2,000caloriesinyouronemeal,you’lllikelybeinacaloricdeficit.No,Iamnotsuggestingthatyoucountcalories,becauseIstillbelievethatthepracticeofcaloriecountingisflawedandtedious.IeatuntilIamsatisfied,andIstopwhenIamfull.Itistrulyliberating.IonlymentionitbecauseitseemsincrediblethatyoucaneatthatmuchfoodinamealandnotGAINweight.

Here’sthething,though.IamprettysurethatIdonoteatasmanycaloriesinmyonemealasIwouldhaveeatenifIspreadoutmymealsoverthecourseoftheday.IamcertainthatIeatlesswhenIfollowaonemealadaylifestyle.IhavelearnedtolistentomysatietysignalsandIstopwhenIhavehadenough.Idon’tneedtocountcaloriesorevenworryaboutfoodintake.Somedays,Iamhungrier,soIeatmore.Somedays,Igetfullreallyfast,soIeatless.Idon’tworryabouteatingtoomuchORnoteatingenough,becausewhenthebody’shormonesareworkingproperly,wenaturallyadjustintaketomeetourbody’sneeds.Thinkaboutit—animalsinthewilddon’tcountcalories,andtheyarenotobese.It’sonlywhenweputanimalsonafeedingschedulethattheydevelopweightproblems.(Thinkaboutalloftheoverweightpets,andcomparethemtoanimalsinthewild,whoeffortlesslymaintaintheiridealweight.)

Onecaveat—don’texpectyoursatietysignalstobeperfectlyintuneatfirst.Ittakesawhileforyourbodytolearntolistentoyourhormonesagain.Youmayevenfindthatyoutendtobinge-eatforthefirstweekortwo.Dr.HerringaddressesthisinhisFast5book,andcallsit“compensatoryovereating.”SomepeopleevenGAINweightatfirst,duetoinitialovereating.Yikes!NothingmakesaplanseemmoreterriblethanstickingtoitfaithfullyandactuallyGAININGweight.Here’sthething,though.Onceyouspendafewweeksfollowinganintermittentfastinglifestyle,yourhormonesgetbackintobalanceandyouonceagainbecomeintunewithyoursatietysignals.Youdon’tneedtocountcalories,justliketheleananimalsinthewilddon’thavetocountcalories.

Ihaven’tbeenspecificabouthowlongyourwindowshouldbeforyoutobeofficiallylivingtheOMADlifestyle.Ididthatpurposefully.Iamnotgoingtotellyouwhatyourwindowlengthhastobe.Sothere.

Ifyoueatonemealaday,andfastaccordingtotherecommendationsinthisbookforalargeportionofyourday,youarelivingtheOMADlifestyle.Ifyousnackalldayuntildinnerandonlyeatdinner,youareNOTlivingtheOMAD

lifestyle.Ifyoudrinkdietsodaalldayuntildinner,andtheneatdinneronly,youarealsoNOTfollowingtheOMADlifestyle.Youareonacalorie-restricteddiet,becauseyouareconstantlyspikingyourinsulin.Seethechapteronwhatyoushouldconsumeduringthefastforaspecificlistofwhatisorisnotallowed.Ifyouaren’tfollowingthoserecommendations,youarenotfastingeffectively,andIdon’twanttohearaboutitwhenyouexperienceaplateauorweightregain.

ThekeytotheOMADlifestyleisthatyouarefollowingtheguidelinesforfastingmostoftheday,andyouareeatingonlyonerealmealmostdays.Thatdoesn’tmeanthatyouhavetolimityourselftooneplateoffoodoreatwithinaone-hourwindow.ThelastthingIwanttodoisshovelinfoodsoIcanmeetsomearbitrarydeadline.Onceagain,thatisdietmentality,andnotapleasantlifestyle.Inolongertimemyeatingwindowmostdays,anditisanincrediblyfreeingwaytolive.

Let’sseehowthiscouldlook.WhatifIdrinkblackcoffeeandwateruntil4p.m.,andthenIeatasnackat4.Ieatdinnerat7p.m.,andthenIeatdessertat8p.m.,atwhichtimeIclosemyeatingwindow,becauseIamsatisfied.DidIfollowaonemealadaylifestyle?Ihopeyousaidyes,becausethatisaperfectexampleoftheflexibilityyouhavewhenfollowingOMAD.Itwasonerealmeal,plusasnack,plusdessert,allwithina4hourtimeperiod.

OnanotherdayImighteatdinnerat6p.m.,andby6:30Iamfullandsatisfied.IsthatOMAD?Why,yes,itis!AmIpracticingcalorierestriction?NO,becauseIamfullandsatisfied.MyhormonestoldmeIhadenoughthatday.

Forme,theOMADintermittentfastinglifestyleisincrediblyflexible.Ihavelearnedtolistentomybody,andondayswhereIamhungrier,Iwillhavealongereatingwindow.OndayswhenIamlesshungry,Ieatasmallermeal.Itfeelslikealifestyleratherthanadiet,becauseIamnotcontrolledbyabunchofrules.IfIhaveaspecialoccasionthatincludesbrunch,Iwilleatmorethanonemealthatday,andit’sokay—becauseinalifestyle,everydaydoesn’thavetobeperfect(becausethisisn’tareligion.)

Areyoureadyforatrickquestion?Whataboutthis:ifIeatbrunchat11:00a.m.,andthendinnerat6:00p.m.,didIfollowOMAD?TheanswerisNO.Remember,though—itisokaytodeviateforaspecialoccasioneverynowandthen.Ididn’tcheat—Ihadaplannedindulgence.Idon’tdothatoften,soitisfine.IamstilllivingtheOMADlifestyle.Itisn’tajailsentence,it’salifestyle.

IfyouarefollowingtheOMADlifestyletoloseweight,youprobablydon’twanttobequiteasflexiblewithyourwindowlengthorplannedindulgencesasIaminmaintenance.WhenIwasinweightlossmode,Ididgenerallysticktoan

eatingwindowofaboutanhourmanydays.Ialsodidn’tincludedessertasoften.Intermittentfastinghasmanyadvantagesoverregulardiets,butitisn’tmagic.Itispossibletohavesuchaluxuriouswindowthatyouwillstoplosingweight,orevengainweight.Thisiswhereyouhavetobehonestwithyourself.Youcan’thavesevensnacks,dessert,andonehugemealandexpectgreatresults.Sorry.

ThegoodnewsisthatwhenIfollowtheOMADlifestyleconsistently,fastingproperlyduringtheday,andeatingonlyonerealmealeachevening,mysatietysignalsareprettystrong,andIdon’tovereatoften.LastnightIdidn’teatdessert,becauseIdidn’twantit!Iwasliterallytoofulltoeatcake!

AsIalreadymentioned,Dr.Herring(ofFast5)wroteasecondbookthatIhighlyrecommend,anditiscalledAppetiteCorrection.AppetiteCorrectionistheHolyGrailofintermittentfasting,anditisthestateyoureachwhenyoursatietysignalsareintunewithanappropriateamountoffoodforyourbody.TheOMADlifestylegivesmefantasticAC,whichiswhyitissoeasyformetofollow.IhighlyencourageyoutoexperimentwithvariouswindowlengthsorfastingapproachesuntilyoufindAC.

Chapter10

Keepingthefast:WhatcanIhavewhenI’mfasting?

Thismaybethemostimportantchapterinthewholebook,becauseyouabsolutelycanfastincorrectlyandsabotageyourresults.Ifyoudon’tkeepthefastproperly,youwillnotseethetypeoflong-termresultsthatyouarelookingfor(evenifyougetgreatshort-termresults).Yourgoalmaybetoloseweight,butfastweightlossisn’ttheonlymeasureofsuccesswhenyouareintermittentfasting.Ifyouronlygoalistoloseweightfast,Icangiveyouseveralrecommendationsforthat.Ofcourse,you’llbesorryinthelongrun.RereadtheBiggestLoserstudysectionandthinkaboutwhetheryouwanttoliveyourlifeinaconstantstateofdeprivation.Isuredon’t.No,ourgoalisn’tfastweightloss.Balancingourhormones(insulin,ghrelin,andleptin)sotheyworkthewaytheyaresupposedto—thatisourgoal.Onceyoudothat,weightlosswillfollow,andeventuallyitwillfeeleffortless.Takecareofyourbody,anditwilltakecareofyou.

Firstofall,rememberthis—asIexplainedinapreviouschapter,there’ssomuchmoretoweightlossthancaloriesin/caloriesout(CI/CO),andmostintermittentfastingplansdonotrequirecaloriecountinginanyway,shape,orformduringyoureatingwindoworonanupday.Evenso,youwanttosticktozerocaloriesduringthefastforbestresults(becauseifyouareeatingoringestingcaloriesinanyform,youclearlyaren’tfasting).Evenmoreimportantly,youwanttokeepyourinsulinfromspiking.That’stheonlywayyouaregoingtoaccessyourstoredfatforfuel—andfaceit—thatiswhywearefastingtobeginwith.Burn,baby,burn!

Sowhatcausesinsulintospike?Well,foodsdo,butwealreadyknowthatweshouldn’tbeeatingifwearefasting.Thereallysneakythingthatyouneedtounderstandisthatevenzero-caloriebeveragesand“diet”productscancauseyourinsulintospike.YoucouldbeingestingzerocaloriesduringyourfastingperiodandSTILLbespikingyourinsulinconstantly.Ifthathappens,youarenotgoingtobeabletoaccessyourstoredfatverywell.Yourbodywon’tburn

fatduringthefast,andyouwillmissoutonthemetabolism-boostingeffectsofatruefast.Becauseyourbodydoesn’thaveaccesstoyourstoredfatforenergy,yourbodyisgoingtoperceivethatyouareinanenergydeficit.Whatdoesyourbodydowhenyouareinaprolongedenergydeficit?ItSLOWSyourmetabolism,aswesawintheBiggestLoserstudy.

Justtorecapforemphasis:byspikinginsulinduringtheday,youwillnotaccessyourstoredfateffectivelyandyouriskslowingyourmetabolism.Whenyouunderstandthat,yourealizethatthelastthingyouwouldeverwanttodoisspikeinsulinbyingestingthewrongthingduringthefast.

SowhatDOEScauseinsulintospike,otherthanfoodorcalories?It’ssweetness.Whenwetastesomethingsweet,ourbodies“know”thatcaloriesareenteringthebodyandinsulinisreleasedtodealwiththeexpectedriseinbloodsugar.Theonlyproblemisthatinthemodernera,wehavefiguredouthowtomakethingsthattastesweetanddon’tactuallyhaveanycalories.Wehavecreatedartificialsweetenersandartificialflavorsinthelabthathaveallofthesweetnessbutnoneofthecalories.Wethinkwearemakingagoodchoice,becausewe“know”thatit’scaloriesthatmakeusgainweight.Anythingwithzerocaloriesseemsperfectforthedieter.Excepttheoppositeistrue.Youaresabotagingyoursuccessandyoudon’tevenknowit.

Ifyousearchforinformationaboutvarioussweetenersandinsulinrelease,you'llfindallsortsofcontradictoryinformation.Manywebsites(andstudies)seemtosuggestthatcertainsweetenersaresafe,andotherwebsitesorstudiessaytheopposite.Itcanbereallyhardtoknowwhoisright.

Hereisalinkthatmighthelp.Ittakesyoutotheabstractofastudyaboutsweettastesandinsulinrelease.Insulinreleaseisreferredtohereas"CPIR",for"cephalicphaseinsulinrelease."

https://www.ncbi.nlm.nih.gov/m/pubmed/17510492/Thisiswhattheyfound:"Fromtheseresults,weconcludethatsweetness

informationconductedbythistastenerveprovidesessentialinformationforelicitingCPIR."Payattentiontothat.Theyfoundthatsweetnesscaused“CPIR”,whichisinsulinrelease.Evenbeforebloodglucosewentup,insulinhadalreadybeenreleased—fromjustthesweettaste!

Here'ssomethingelsefromthestudythatisquiteinteresting.Whentheycutthenervefromthetastereceptors,noinsulinwasreleasedinresponsetothesweetflavors.ThisisHUGEtohelpusunderstandtheinsulinresponseofsweettastes.Whenthesweetflavorswerenolongerdetectablebythebrain,insulinwasnotreleased.Thisclearlyillustratesthattheperceptionofthesweettastebythebrainisessential.Ineverydaylanguage:ifyoutastesweetness,youreleaseinsulin.

Here’sanotherstudyrelatedtoinsulinreleaseandsweettastes:

Here’sanotherstudyrelatedtoinsulinreleaseandsweettastes:https://www.ncbi.nlm.nih.gov/m/pubmed/18556090/

Inthissecondstudy,theparticipantsdidn’teveningestthesweetenedliquidfully—theymerelyswisheditaroundintheirmouthsandspititout.Fromtheabstract:“Asignificantincreaseofplasmainsulinconcentrationwasapparentafterstimulationwithsucroseandsaccharin.Inconclusion,thecurrentdatasuggestthatthesweetenerssucroseandsaccharinactivateaCPIRevenwhenappliedtotheoralcavityonly.”

Thesubjectsinthatexperimentswishedaroundsweetliquidsandthenspitthemout.Eventhoughtheydidn’tingestanything,theirinsulinwasraisedinresponsestothesweettaste.(Note:somepeoplegetnervousatthispointandstarttoworryaboutbrushingtheirteethorusingmouthwash.Thinkaboutitthisway.Yes,youmayhaveasweettasteinyourmouthBRIEFLYfrombrushingyourteethorusingmouthwash,butthedurationisn’tgoingtobeforlong.Everyonewhoknowsyouhasaskedmetotellyou—pleasedon’tstopbrushingyourteethorusingmouthwash.Aslongasyoudon’tuseiteveryhouronthehour,youshouldbefine.Yourfamilyandfriendsthankyou.)

So—what'sthetakeawayfromthesetwostudiesonsweettastesandinsulinrelease?Whenyoureadsomewhereontheinternetthataspartamedoesn'tcauseinsulinrelease,orsteviadoesn'tcauseinsulinrelease,or___________doesnotcauseinsulinrelease,etc.,rememberthesestudies.Asweettaste=insulinrelease,evenintheabsenceofcalories.

Ifyouaredrinkingartificiallysweetenedand/orsweet/fruityflavoredbeveragesduringyourfast,nowyoushouldunderstandthatyouaregoingtoconstantlyspikeyourinsulinlevels.Withraisedinsulinlevels,youwon’taccessyourstoredfatasreadily,andyourbodymayburnmusclemassratherthanfat.Remember—alotofcirculatinginsulinpreventsfatburning.Whenyouaren’tburningfatforfuel,youwillendupwithaslowedmetabolismratherthanafastermetabolism,ANDyoumayendupwithlessmusclemass.ItmaysoundlikeIamrepeatingmyselfwiththismessage,and...GOOD!Iam.IkeeprepeatingmyselfbecauseIwantyoutounderstandthisveryimportantpieceofthepuzzle.Inorderforyoutofindlastingsuccess,youhavetoloweryourinsulinlevelssoyoucanburnfatduringthefast.

IhadaREALLYhardtimewiththis,personally,becauseIdidNOTwanttodrinkmycoffeeblack.Iusedvanillaflavoredstevia,anditmademehappytohavethatsweetflavorinmycoffee.IdrankaLOTofcoffeewithsteviaduringmyfastingtime,infact.Ithoughtitwasn’taffectingme,becauseIwaslosingweight.Ialsodranksweetfruityteaswithnameslike“bakedapple”.Eventually,Istruggledwithalittlebitofweightregain,andtoldmyselfthatit

wasnormaltoregainalittleweight.Ihadtoworktogetabout8poundsoffthatIhadpreviouslylost.That’snormal,right?Maintenanceishard.That’swhatwehavebeentold,afterall.

Then,IreadDr.Fung’sbook,TheObesityCode,andfinallyunderstoodwhatIwasriskingbyspikingmyinsulinduringthefast.Ipitchedafit(that’swhatwedohereintheSouth),Iwhined,andImoaned....andIgaveupstevia.Istarteddrinkingmycoffeeblack.And....Ididn’tdie.Inaweekortwo,Iwasfullyusedtothetasteofblackcoffee.

ThebetternewsisthatIwasabletolosethe8poundsofweightregain,andIhaveslowlycontinuedtolosefathereandtherewithzeroeffort,eversince.Eliminatingthestevia(andthefruityandsweettastingteas)madeahugedifferenceinmyresults,andIamconfidentthatIwon’thavetroublewithregaininthefuture.(Infact,mywaistgotsmallerthisyearfromNovember14th–December14th,whichmeansIlostsomefatoverThanksgiving.Howmanypeopleloseweightovertheholidays?)Moreimportantly,ditchingthesteviahasmadeanenormousdifferenceinmylevelofappetitecorrection.Itismucheasierformetofastduringthedaynow,andIammoreintunewithmysatietysignalsthaneverbefore.Loweringinsulinlevelsduringmyfastbyeliminatingsteviahasmadeahugedifferenceforme.Stevia,youaredeadtome.

Sonowwefullyunderstandthatwedon’twanttospikeinsulinduringthefast.YoumayfindyourselfwonderingwhatyouCANhave.Pleaserefertothefollowingliststoseewhatyoushouldandshouldn’tingestduringthefast.

Allowedduringthefastinanyquantity:

WaterBlackcoffee(unflavored)Teas(unflavoredgreentea,blacktea,etc.,wheretheonlyingredientissomevarietyof“tea”withnoaddedflavors)Herbalteas(Selectonesthatarenotfruityorsweet.Especiallyavoidthefruityandsweetonesthatlist“naturalflavor”intheingredientlist)SparklingwaterlikeLaCroix,Perrier,andSanPellegrino(selecttheunflavoredvarieties,asthefruitflavorscanspikeinsulin)

Probablyokaytohavesmallamountsduringthefast,butuseSPARINGLY:Note:Iavoideverythingonthislistpersonally,asIprefertofollowa“bettersafethansorry”

philosophy.“Whenindoubt,leaveitout”isagreatruleofthumb,anditiswhatIdo.Somepeoplehavehadperfectlyfineresultsincludingtheseduringthefast,andDr.Fung,myfavoritefastingguru,allowsthesethings:

BoneBroth(Note:thisshouldbehomemade.Searchonlineforarecipe.

ThisisNOTthesamethingasbouillonsorcannedbroths,whichshouldbeavoided.Youalsodon’twanttodrinkthisalldaylong.Haveonecupandmoveon.)1or2teaspoonsofheavycream(Notehowlittlethisamountis!Evenso,youshouldnotdrinkcupaftercupwithheavycreamoverthecourseofyourday,asitwilladdupovertimeandwillkeepyoufromburningyourownfat.HaveONEcup,with1or2teaspoonsMAX,perday.Personally,Ifindthatheavycream,eveninsmallamounts,makesmehungry.Mybestadviceistolearntolikeyourcoffeeblack.IfIcandoit,YOUcandoit.)Alittlecoconutoil(Thisisatweakthatalotofpeopleintheintermittentfastingcommunityenjoy,butjustlikewithcream,itmakesmehungrier.IalsohavethephilosophythatIwouldratherbeburningthefatfrommybodythanthefatfrommycoffeecup,soIavoidanythinglikethisduringthefast.)

ProbablyNOTokaytohaveduringthefast:tobesafe,avoidthesethings:

Fruityandsweetflavoredteas(evenifthelabelsays“0calories”andnosweetenersarelisted.)Flavoredcoffees(aswiththeteas—thesecantasteverysweet.Doyouwanttoriskspikingyourinsulinforsome“cinnamonroll”flavoredcoffee?NO,YOUDONOT.)FruitflavoredsparklingwatersGum,evensugarlessBreathmints,evensugarless

For-the-Love-of-Godandwithoutquestion,doNOThaveduringthefast!

Productscontainingartificialsweeteners,suchasaspartame(NutraSweet),saccharine,andsucralose(Splenda)Dietsodas“Diet”ANYTHINGStevia(eventhoughitmaybemarketedas“natural”)Sugaralcohols(xylitol,erythritol,mostthingsendingwith–ol,etc.)AnysweetenersthatIforgottomention(eveniftheydevelopanew“miracle”sweetener.JustNO.Sweet=NO.Nomatterwhattheytellyouaboutit.No.)BouillonCannedorstore-boughtbroths

Foodofanytype,evenifitis“0calorie.”(Ifyouhavetochewit,youshouldn’thaveitduringthefast...otherthanice.Chewiceatyourownrisk,though...yourdentisttoldmetotellyouthat.)Coffeecreamersofanykind(thisincludessubstitutemilkssuchasalmondmilk,whichforsomereason,peopleseemtothinkshouldbeallowed,butaren’t.)

I’msurethereareotherthingsyoushouldn’thavethatIhaven’tthoughtof.Hereisagreatruleofthumb:Ifyoueveraren’tsureaboutsomething,askyourselfthis:doesittastesweetorhavecalories?Iftheanswerisyes,don’ttrytosqueezeitintoyourfastorrationalizeit.Iftheansweris“Iamnotsure,”thentreatitasayesandavoidit.

Remember:Ialreadysaidthatyoudon’thavetoworryaboutoccasionaltoothbrushingoruseofmouthwash.Yes,thoseproductsmaycontainsomesortofsweetener.Yes,thoseproductsmayhaveasweettaste.Butyouareonlyusingthemforamoment,sobrush,swish,andbedonewithit.

PeoplehaveaREALLYHARDTIMEgivinguptheirfavoritethingsfromthelistsabove.AsImentioned,IreallyfoughtmyselfonthesteviauntilItookahardlookatwhatIwasdoingtomyself.

Weallknowthatinanytypicaldiet,thereareusually“freefoods.”Pickles.DietJello.Plainpopcorn.Alloftheseare“lowcalorie”.Thereisevenatrainofthoughtinthefastingcommunitythatifyouarehavingfewerthan50calories,youdon’t“breakthefast.”Basedonmyresearch,Irejectthatphilosophy.Tome,“freefoods”smackof“dietthinking”,andmyrecommendationistostoptryingtoworkinaddeditemsduringthefast.TheonlythingsyoushouldhaveduringthefastaretheitemsIspecifiedinthelistonapreviouspage.Thereareno“freefoods”duringthefast.

Fromexperience,letmesharethisveryimportantpieceofadvice.Ihavebeeninalotofdietandweightlossgroupsovertheyears,mostofwhichwereonFacebook.It’sagreatwaytoconnectwithpeoplewhohavecommoninterests,andthesegroupscanbeafantasticsupportsystem.DoyouknowwhatthemostcommonthingIhearfrompeopleinthesegroupsaboutdietsodas/stevia/creamers/flavoredcoffees?“It’sokay—theydon’taffectMYweightloss.”

Peopleareindenialabouttheirbelovedsweet,creamy,andflavoredproducts.Justbecausetheyhavelostsomeweight,theyassumethateverythingisworkingjustfine.Andthen,thesesamepeopleneverseemtobeabletolosethelastfewpoundstogettogoal,ortheygettogoalbrieflyandthenhavereboundweightgain.(Infact,reboundweightgainisthebiggestproblemthatI

seefromthesepeople.)Theheavydietsoda/flavoredcoffee/sweetenerusersNEVERhaveresultsasgoodasthepeoplewhoavoidtheartificialsweetenersduringthefast.Theyalsostrugglemorewithhungerandcompliance,becausetheirsatietysignalsdon’tgetintobalanceaseasily.ThesepeoplearestuckintheCI/COmindset,whereitisonlyaboutthecalories.Whenyouunderstandhowinsulinworkstolockawayyourfatstores,youcompletelyunderstandwhyit’scounterproductivetoincludeproductsthatwillspikeyourinsulinduringthefast.

Rememberthis:ifyoutrytogetawaywithhavingtheforbiddenitems,youareonlycheatingyourself.Youmaythinkyouarelosingweightjustfine,butyouaren’treallyaccessingyourfataseffectivelyasyoucouldbe,becauseoftheconstantreleaseofinsulin.Insteadofreapingthebeneficialhormonaleffectsofthefast,youareactuallycausinghormonaldamage—youjustcan’tseeit.

Chapter11

Intermittentfastingisalifestyle,notareligion

Intermittentfastingisalifestyleratherthanjustanotherdiet,andyouhavetofollowitconsistentlyinordertogetresults.Itisn’tsomethingyoudountilyoulosetheexcessweight;rather,it’ssomethingthatyouwillwanttocontinuepermanently.Notonlydoesintermittentfastingallowyoutomaintainyourlosseffortlessly,butitalsoprovidessomanyotherhealthbenefits,thatIcoveredinthechapteraboutwhyyoushouldconsiderfasting.Asanexample,myinflammationhasgonedownsomuchthatIdon’tevenneeddailyallergymedicationanymore—eveninpeakpollenseason(andifyouhaveeverbeentoAugusta,GAduringtheMastersGolfTournament,whenpollenisatitspeak,you’llknowthatitisnotunusualtoseedriftsofyellowpollenblowinginthestreets.)

WhenIdabbledinintermittentfastingfrom2009-2014,InevercouldconvincemyselfthatitwassomethingIwantedto—orcould—doforever.Iwascaughtupinthementalitythatyou“dieted”onlyuntilyoureachedyourweightlossgoal,andthenyoumagicallymaintainedtheloss,foreverandever,amen.WhenIfinallyrealizedthattherewasnoactualfinishline,andweightmaintenancewouldtakesomelevelofchangefortherestofmylife,IacceptedthatintermittentfastingwastheONLYwayIcouldseemyselflivingmylifeforever.

Onceyouchooseanintermittentfastingplantobegin,you’llhavetofigureouthowtomakeitworkforyou.Thereisnothingwrongintryingdifferentapproaches.ReadovertheexamplesIprovidedinthebook,andalsoconsiderreadingtheoriginalbooksthatIhavelistedintheAnnotatedBibliography.EachofthosebooksgoesintotheplansinmuchmoredetailthanIhavehere.

SowhydoIsaythatintermittentfastingisalifestyleand“notareligion?”It’sbecauseIwantyoutoforgiveyourselfwhenlifegetsinyourway.Youwilltakeadayofftoliveyourlife,andthat’sokay.You’llhaveavacation,oraholiday,andyou’llwanttoturnyoureatingwindowintoarevolvingdoor.Trust

me—Idothat,too.YoudoNOThavetobeperfecteverysingledayforintermittentfastingtowork.

Reallyunderstandthatlastsentence:youdoNOThavetobeperfect,nomatterwhichintermittentfastingplanyouchoose.Ifyoutakeadayoff,youdon’tneedtorepentofyoursins,orfeellikeyouhavefailed.

Thekeyisthis:youarelivingalifestyle.LIVING.Lifeismessyandimperfect,despiteyourbestintentions.Sometimeswefeast,andsometimeswefast.Feastingdoesn’tmeanyouareweak—itmeansyouarehuman.

LetmegiveyousomeexamplesofhowIhavelivedthislifestylethisyear.IwentonTWOcruisesthissummer.Onewasfor5dayswithmyhusbandtocelebrateour25thanniversary.Then,lessthanaweeklater,Iwentona4-daycruisewithmybestfriendsfromcollege.Whatarecruisesknownfor?IfyousaidFOOD,youwouldberight.Andguesswhat—Ididn’tfastwhileIwasonthecruiseships.Ididskipbreakfastmostdays,andIdidn’tstarteatinguntillunchtimemostdays,butIdefinitelyateatleast2fullmealseachday,plusthereweretripstothebuffetforanafternoon(orlatenight)snack.Ihadaregularfood-babybythetimeIgotoffoftheship—particularlythesecondcruise.Ididn’twanttoeatabigmealforalongtimeafterthat.

Inolongerweighmyself,soIhavenoideawhatmyweightdidafterallofthatfeasting.IdoknowthatmyclothesweretightwhenIgotoffofthesecondship,butwithinaweekIfeltbacktonormal.Igotrightbacktomyfastingroutinelikethetripsneverevenhappened,andmybodysorteditselfout.Therewasnoguilt,andIdidn’thavetodoanysortofpenanceonceIgotbackhome.

Ialsofullyembracedfeastingovertheholidaysthisyear,whilestillmaintainingmyfastinglifestyle.WegetaweekoffforThanksgiving,andtherewasaLOToffeastinggoingonatmyhouse.Myoldersonwashomefromcollege,andhisgirlfriendalsostayedwithusfortheweek.Iwasconstantlypreparingsomesortofmealforsomeone—wafflesforbreakfast,deliciouslunches,fulldinners.Ididn’teatbreakfastonanyofthedays,butthereweredefinitelydayswhereIatelunchanddinner.AndThanksgivingwasonebigfood-fest.Still,Ibalancedthedaysoffeastingwithdaysthatincludedshorterwindows.IfeltreallyfullwhenIwentbacktoworkontheMondayafterThanksgiving,butwithinafewdaysIfeltlikemyselfagain.WhenImeasuredmywaistonDecember14th,IfoundthatIhadlostaninchinmywaistfromthetimeIhadmeasuredonemonthprior,onNovember14th.Iwasabletobalanceoutthefeastingwithfasting.

Ofcourse,don’tforgetaboutChristmas!Ifyouarelikeme,theholidayrevolvesaroundfoodandparties.Partiesareeasy—mostofthetime,theyarein

mywindow.Sincemymottois“delay,don’tdeny,”IcaneatwhateverIwantoncemywindowisopen,withzeroguilt.Themoredifficulttimesarewhenfoodisconstantlyavailable—suchasthecontinualinfluxoftreats.Asateacher,studentsstartbringingmesweettreatsinearlyDecember.IhavelearnedhowtosavethemuntilIgethome,andifIwantsomething,I’lleatitinmywindow.

Somedays,though,youdowanttorelaxandfullyembracethefestivities.IdecidedtodothatonthelastdayofschoolbeforeChristmasbreak.It’sahalf-dayforstudents,andwealwayshavealuncheonfortheteachersandstaff.Idebatedpassingontheluncheon,butinsteaddecidedtofullyembracethedayasthefoodfestitcouldbe.Tobehonest—Ireallymissonethingwhilefasting,andthatisbreakfastfromChick-fil-a.Ifyouaren’tfamiliarwiththatparticularfastfoodrestaurant,Iamsorryforyou.It’sastaplehereinthesouth.Youcan’tgettheirbreakfastanytimeotherthanbreakfasthours,Monday-Saturday(becausetheydon’topenonSunday.)IdecidedthatIWOULDeatachickenbiscuitmealthatday.AndIwouldeatthesweettreats.AndIwouldeatthelunch.AndthenIwouldeatdinnerthatnight.Sigh.Ifeltgrossby9a.m.,andIwasalreadytiredofeating.You’llbegladtoknowthatIpersevered,andbytheendoftheday,Ihadcompletelygottenfeastingoutofmysystem.Callita“metabolicboost”day,andthenmoveon.

Sometimes,weneeddayslikethatonetoremindusofwhywechoosetofast.Iwascompletelyreadytohopbackintomyintermittentfastingroutinethenextday.Itwasarelief,actually.Feast,andthenfast.IfeelsomuchbetterfollowinganintermittentfastinglifestylethanIdowhenIeatalldaylong.Shockinglybetter.Somuchbetter,infact,thatIknowIwillneverreverttomyoldeatinghabits.

ThatonedayofoverdoingitactuallyhelpedmestaysomewhatontrackonChristmasEveandChristmasDay.OnChristmasEveIstucktoa6-hourwindow,andonChristmasDayIgavemyselfan8-hourwindow.Ijustdidn’tfeellikeoverdoingitagain.Iatewhateverlookedgood,butIclosedmywindowbeforeIfeltstuffedormiserable.Forthenextcoupleofdays,Inaturallydidn’twanttoeatmuch.Infact,bothdaysIgotbusyanddidn’topenmywindowuntilafter6p.m.MysatietyhormonestoldmethatIdidn’tneedtoeatmuch,anditwasnicetolisten.

TwodaysafterChristmas,Idecidedtotryonmyhonestypants.YouknowwhatImean—therearesomeitemsofclothingthathaveabsolutelyzerostretch,andtheseitemswillneverlietoyouaboutyourweight.Ihave2pairsofthesehonestypants,andtheyslippedrighton,buttoningeasilywithnomuffin-top.IthinktheyactuallyfeltbetterthantheydidwhenItriedthemonearlyinthefall.

ThereasonItoldyouaboutallofmydebaucheryonthecruises,overThanksgiving,andatChristmaswastoillustratethatIamnotaperfectintermittentfaster.Intermittentfastingismylifestyle,yes.Ifollowitalmosteveryday.BUT—ItaketimetolivemylifewhenIdecidethatitisworthit.Therearespecialoccasionslikevacationsandthecelebrationsoflifewhereyouwilldecidetofeast,andnotfast.Aslongasyoumakeintermittentfastingyourlifestyle,it’sokay.Afterall,fastingisalifestyle,notareligion.

Chapter12

Saturdayisnotaspecialoccasion(Ithappenseveryweek...)

Inthelastchapter,Idiscussedhowitisnotonlyfinetodeviatefromyourintermittentfastingplanonoccasion,itispartoflife.Wearen’tinareligiouscult,afterall.

HOWEVER.....Youneedtocarefullydefinewhatisactuallyaspecialoccasioninyourlife.Afamilyvacation:thatisclearlyaspecialoccasion.Amajorholiday:

definitelyaspecialoccasion.AweeklySundaylunchatyourfamilymember’shouse:sorry,that’sNOTaspecialoccasion,becauseithappenseveryweek(althoughyoucouldtotallymakeitworkwithinyoureatingwindoworwithyourupdayschedule,andstillbeonplan.)

Whensomethinghappensfrequentlyinyourlife,suchasaweeklybusinessmeetingthatinvolvesfood,thatisapartofyourlifestyle.Foranythingthatisapartofyourregularlifestyle,keepitinmindwhenplanningyourfastingregimen,andmostdefinitelyplanyourfastingschedulearoundtheseregularlyoccurringevents.It’stheinfrequentoccurrencesthatarespecialoccasions.

Inordertobesuccessful,youneedtodesignyourintermittentfastingschedulesothatitaccommodatesthewayyouwanttoliveyourregularlife.Truespecialoccasionsshouldberare,andyoudon’twanttoimpulsivelydecidetoabandonyourintermittentfastingplanateverywhim.That’saslipperyslope,andbeforeyouknowit,yourfastingissointermittentthatyouarenolongeronanyplanatall.AskmehowIknow.....(theyears2009-2014frommyownlifecometomind.)

Chapter13

Wedon’tcheat—wePLANIwantyoutoremoveonewordfromyourvocabulary,andthatwordis“cheat.”Youaren’tmarriedtointermittentfasting,soyoucan’tcheatonit.

Thatmaysoundlikeajoke,butI’mserious.Wordsarepowerful.Wewouldallagreethattheideaofcheatinghasanegativeconnotationineverycontext.Youcheatonadiet;youdon’tcheatonalifestyle.

Sometimespeopleaskiftheycanhavea“cheatday,”andofcourse,theanswerisNO,becausewedon’tusetheword“cheat.”IfyourememberthestoryItoldacoupleofchaptersagoaboutthedaybeforeChristmasbreak,yourecallthatwasaprettyepicdayoffeasting.But—understandthatitwasfullyplanned.Imadeachoicetoindulgemyself,andIdidit.Therewaszeroguilt.

Thisistheimportantdistinction:cheatingisalwaysabadthing.Whenyoucheatonsomethingorsomeoneyoufeelguiltyaboutit.Inourintermittentfastinglifestyle,wenevercheat,sowedon’thavetofeelguiltaboutwhatweeat.Ever.YOUAREINCONTROL.Period.Ownit.

Whenyoumakeaplantoindulge,youshouldfullysavoreverybiteoffood.Foronespecialandunusualday,youmaychoosetoeatinahedonisticstylethatisatypical.YouEMBRACEthatplannedindulgence.Youalsonoticethatyouprobablydon’tfeelverywellbytheendoftheday.Youpayattentiontothesignalsyourbodysendsyou.Whileyoudon’tfeelguilt,youprobablyDOfeeluncomfortable,andithelpsyourealizethatdayslikethisareunusualinyourlifeforareason.

IhavementionedmyFacebookgroupseveraltimes,andit’ssointerestingtoseethepostsmembersshareafteraholiday.Weareuniversallyreadytogetbackintoourfastingroutinesafteradayortwoofplannedfeasting.Becauseweopenlydiscussourindulgences,withzeroguiltattached,weunderstandthatitisfinetoincludethesefeastingdaysasapartofanintermittentfastinglifestyle.Weintellectuallyknowthatthesedaysshouldbefewandfarbetween,andwealsoacknowledgethatwefeelbetterwhenwefollowourfastingroutine.

Wedon’tevercheat,butwedohaveoccasionalplannedindulgences.Bigdifference.

Chapter14

Toweigh,ornottoweigh?Thatisthequestion

Manypeopleaskhowmuchweighttheycanexpecttolosewhenfollowinganintermittentfastinglifestyle.Ican’tpossiblyanswerthatquestion,becauseitdependsonsomanydifferentfactors.

Firstofall,youneedtounderstandthatintermittentfastingisnotafastweightlossplan.Youmaybeoneoftheluckyfewwholose10poundsinoneweek(veryrare,butithappens),oryoumightgainweightinthefirstweekortwoandthinkthisplandoesn'twork.Realistically,onceyourbodyadjuststointermittentfasting,apoundperweekisasteadyrateofloss.Keepyourexpectationsrealistic,anddon'texpecttoloseallofyourexcessweightatafastpace.Yourbodymayneedtohealsomeunderlyinghormonalissuesfirst,beforeit'sreadytoreleasepounds.Giveyourselftime,andbepatient.Manypeoplefindthattheyloseinchesbeforetheylosepounds.

Sowhataboutweighing?Thescale—loveitorhateit,it’safixtureformostdieters.Wehaveallbeenondietswherewestandbeforethescale,crossingourfingers,hopingtoseeacertainnumber.Weexhale,andstepon......

Whathappensnextdependsonthenumber.Ifitislower,wefeelvictorious!Wearemasteringthiswholebusinessofweightloss!

What,though,ifthenumberis......HIGHER????!?!Horrors!Whatafailure.Ahighernumberonthescalecanruinyourwholeday.

WhatifItoldyouthatweightlossisrarelylinear,andthatthescaleisaterribleday-to-daymeasureofwhetheryouarelosingfatornot?Somanythingsaffectwhatthatscaletellsyou.Maybeyouareretainingwaterfromthepizzayouatelastnight.Perhapsyouareexperiencinghormonalmonthlyweightgain(thatoneisstrictlyfortheladies...)Realistically,youcan’texpecttoseeyourweightgodown,down,down,dayafterday.Ifyoudoexpectthat,youwillnotonlybedisappointed,youwillthinkyouareafailure.

Ihavereadatheorythatexplainswhatmayhappeninyourbodywhenyoulosefat,butthescalerefusestobudge.Google“OfWhooshesandSquishyFat”

toreadthefascinatingexplanationindepth.It’saclassicblogpostthatIhaveseenpeoplerefertoforyearsasanexplanationofwhatmaybehappeningwhenwearelosingfatbutnotregisteringalossonthescale.Tobrieflysummarizethetheory,yourfatcellsmayholdontowaterasapartofthefatlossprocess.You’regraduallylosingfat,butyourbodyreplacesthefatwithwater,whichmeansyoudon’tloseanyweightonthescale.Thiscancontinuefordaysanddaysatatime,ifnotaweekormore.Then,suddenly,WHOOSH!Youseeminglyloseseveralpoundsovernight.Thishappensbecauseyourbodyreleasedthewaterithadbeenstoringinyourfatcellsallatonce,resultinginthatsuddendroponthescale.Thisisatheory,andasfarasIknowithasn’tbeenscientificallyproven;however,Ihavebeeninenoughweightlossgroupsinmydaytoknowthatthe“whoosh”effectisreal,andmanypeopleexperienceit.

So,nowthatweunderstandthatthescalecanbeaterriblemeasureofwhatishappeninginyourbodyday-to-day,youprobablywanttoknow:shouldweweighdaily?Weekly?Monthly?Never?Theansweristhis:itdependsonYOU,andhowthescalemakesyoufeel.Ifonebadweightreadingwillmakeyoufeeldefeated,causingyoutorejectintermittentfastingentirely,thenyoushouldbeonteamno-weigh.If,however,youcantakeanobjectivelookatthedailymeasurementandgoonaboutyourdaywithnoself-judgment,thenyouaresomeonewhocanhandleweighing.

Whileactivelylosing,Iweigheddaily.Then,onceperweek(everyFriday),Icalculatedtheaverageofthepast7days(forthemath-phobicamongus,it’sasimplecalculation:addthe7weightsanddivideby7.Ifyouonlyhave6weights,youaddthemanddivideby6.Youhavemypermissiontouseacalculator.)

Eachweek,Ionlycomparedtheweeklyaverages.ThereweresomeweekswheremyFriday-to-FridayweightwasUP,butmyweeklyaveragewasALWAYSdown.Let’stakealookathowthatlookedforme:

Thatisaphotoofmy(veryold-school)weightrecordfromthefallof2014.Thequalityisterrible,andIwasn’tplanningonsharingitwiththeworld,butIwanttodigintosomeofthedatafromthephotowithyou.IfyougodownthelistofFridayweights,youseeitgoeslikethis:185.1,184.0,183.0,182.5,182.8...WAIT!MyFridayweightwentUPthatweek.Hadtheplanstoppedworking???WasIgainingweight?

IfIwasonlyweighingweekly,IcouldhavemistakenlythoughtIwas,indeed,gainingweight.Theweeklyaveragingsavedmysanity.WhenIcomparedtheweeklyaveragefromthatweek(inthehighlightedcolumn),Isawthattheaveragehadbeen183.3theweekbefore,butthisweek’saveragewas182.9.Myweeklyaveragewasdownbyalmosthalfapound.That’snotmuch,butitisdownwardmovement.

Twoweekslater,ithappenedagain.OneFridayIwas179.3,andthenthefollowingFridayIweighedinat180.3.DidIgainapoundthatweek???

Thankyou,weeklyaveraging,fortellingmethetruestory.WhenIlookattheweeklyaveragesforthosetwoweeks,Iseethatthefirstweeklyaveragewas181.6,andthesecondwas178.6.Ididn’tGAINapoundthatweek!Onthecontrary:myweeklyaveragewentDOWNby3pounds.ItwasaGREATweek,notafailure.

Thisisnotafastprocess,andweightlossisrarelylinear.Trusttheprocess,andifyouweigh,weighdailyandonlycompareweeklyaverages.ThesedaysIdon'tweighatallanditfeelsmuchbettertome.Isticktomyintermittentfasting

don'tweighatallanditfeelsmuchbettertome.Isticktomyintermittentfastinglifestyle,andItrusttheprocess.Myclothestellthestory,andastheyslowlygetlooser,IknowIamlosingfat.Tightpantsthataregettingloosertellthestorymuchbetterthanthescale.NEVERletthescaleconvinceyouthisisn'tworkingifyourclothesaretellinganotherstory.

Chapter15

WhatshouldIEAT?Delay,Don’tDeny!Thetitleofthisbookis“Delay,Don’tDeny,”andthisisnotthechapterwhereIrevealthatyouhavetoactuallyeatinsomespecialwayinorderforintermittentfastingtowork.IlegitimatelydonotdenymyselfofanythingthatIwanttoeat.Ido,however,delaywhenIeat.IdelaysoIdon’thavetodeny!It’ssoveryfreeing.

Beforesettlinghappilyintoanintermittentfastinglifestyle,Itriedeverysingledietplanthatpromisedthatyoucouldeat“asmuchasyouwant”aslongasyouavoidedcertainthings.Thoseplansneverresultedinanylonglastingweightlossforme.Itrieditall:lowfat,highfat,lowcarb,highcarb,glutenfree,vegetarian,all-natural,organic,etc.TherewasnomagicalplanwhereIcouldeatasmuchasIwantedtoeat(withintheirguidelines)andloseweight.

No,Iamnotgoingtotellyouwhatyoucanandcan’teat.Iassumethatifyouarereadingthisbook,youareanadult,andyouunderstandthatsomefoodsaremorenutritiousthanothers.Youknowthatyourbodyneedsnutrientsinordertofunction.Somefoodshavemorenutrientsthanothers,andyouwanttomakesurethatyourdietincludesavarietyofthesenutrientsforoptimalhealth.Vegetables,nutrients.Jellybeans,nonutrients.

No,Idon’trestrictanyfoodsspecificallywithinmyeatingwidow,butIdomakechoicesbasedonhowfoodsmakemefeel.IfIopenmywindowwithasugarylattefromeveryone’sfavoritecoffeechain,Igetshakywithinamatterofminutesfromthesuddenhitofsugarintomysystem.Thatdoesn’tmeanthatIcan’thavealatteeveragain;itjustmeansthatIdon’tchoosetoopenmywindowwithonebecauseIknowhowitwillmakemefeel.HighlyprocessedfoodsallmakemefeelthatwaywhenIopenmywindowwiththem.Icanhaveacookie,butIshouldn’tstartwithacookie.Ishoulddelaythecookie,infact.

DoIstilleathighlyprocessedfoods?Yes.IhadDoritosonChristmasday,becausetheywerearoundandIlovethem.Iknowthattheyarenotanutritiouschoice;infact,theyareamongthemostnon-nutritivesubstancesontheplanet.That’sokay,astheydon’tmakeupthemajorityofmyregulardiet.AsIalready

mentioned,Idelay,soIdon’thavetodeny.ThereareveryfewthingsthatIabsolutelywon’teatonprinciplebasedonthembeing“badfoods.”(ArtificialsweetenersandfakefatsaretwoofthethingsIwon’ttouchforanyreason,ever.Iuserealsugar,andrealfats,suchasbutterandheavycream.Infact,IuseaLOTofbutterandheavycream.Onetimemyteenagesonaskedifallofthatbutterwasjustforme.Yes,son,itis.Getyourownbutter.Margarine?NEVAAAAH!!!!!)

Iwanttosharethiswithyou:sincefollowinganintermittentfastinglifestyle,Ihavebecomeafoodsnob.It’strue.IcarealotmoreaboutwhatIputintomybodynow,andIdon’teatsomethingjustbecauseitisthere.Iammoreawareofhowfoodsmakemefeel,andIamactuallyenjoyinghighqualityfoodsmorethanjunkfoods.

Manyintermittentfastersdiscoverthissamethingaboutthemselves.Werealizethatfoodbecomessomethingtobesavored,andwedon’twantto“waste”ourmealsongarbage.DoIeatpizza?Yes.Ilovepizza.Ieatitfrequently.ButnowthatIamanintermittentfaster,Iammorelikelytoholdoutforhighqualitypizzaratherthansettleforafrozengrocerystorepizza.(Infact,Iwouldneversettleforafrozengrocerystorepizzanow.NotbecauseIthinktheyare“bad”forme,butbecauseIwouldrathereathighqualitypizza.Ittastesbetterandmakesmehappier.Iamworthhighqualitypizza,darnit!)Iwon’teatCool-Whip,butIwilleatrealwhippedcream.Iwon’teatfatfreecheese,butIwilleatfullfatcheese.Idon’tdrinkdietsodas,butI’llhavearealCokeifIwantone.IALWAYSchoosethehighestqualityfoodsthataredelicious.Everytime.Or,Iwait,andeatlaterifthefoodchoicesarenottomyliking.Idelay,ratherthandeny.Iamabsolutelywillingtonoteatatall,ratherthansettleforsomethingthatisn’tgoingtobedeliciousandsatisfying.

Woulditbebetterformetoavoidallprocessedfoodsandonlyeatfoodsthatarepresentedthewaynatureintended?Sureitwould.Ihavenodoubt.Therearesomeverycompellingargumentsagainstprocessedfoods,particularlyhighlyrefinedgrainsandsugars.However,Ihavetriedtolivethatway,andIfeeloverlyrestrictedbythelimitations.Alifewithoutwhiteflourorsugar?Nocookies,orcake,EVERagain?NoDORITOS?No,thankyou.I’dratherhaveashortereatingwindowandeatwhatmakesmehappy.Delay,Don’tDeny.

So,isitwrongtowatchwhatyoueatwhenyouareanintermittentfaster?Absolutelynot.YoucanbeanintermittentfasterandeataccordingtoANYpreferredeatingstyle!Intermittentfastingpluslowcarb?Check!Intermittentfastingplusvegan?Sure!Intermittentfastingplusallorganic?Greatchoice!IntermittentfastingplusthestandardAmericandiet?Goforit!ThetoolofintermittentfastingworkswithANYeatingstyle.(Aslongasyoufollowthe

guidelinesforwhattoingestduringthefast,obviously.Ifyouarespikingyourinsulinduringthefast,allbetsareoff.)

Ifyoudowanttocleanupyourdietandavoidoverlyprocessedfoods,you’llassuredlybehealthierthanIam,andoneofthebestbooksIreadaboutavoidingprocessedfoodsisTheScienceofSkinny.Theauthoralsorecommendsthatyoueatfrequentlythroughouttheday,whichIdonotsuggest,obviously—butherfoodrecommendationsarefantastic.Ifyouareinterestedinmovingtowardfewerprocessedfoods,startbyreadingherbook.I’mnotgoingtoeatthatway,becausethereistoomuch“denying”forme,butifyouareinterested,checkitout.

Onemoresubjectthatneedstobeaddressed:alcohol.Canalcoholbepartofanintermittentfastinglifestyle?Yes,butBECAREFUL.

Firstofall,becautiousaboutopeningyourwindowwithalcohol.Afteraperiodoffasting,thealcoholwillgostraighttoyourbloodstreamandyouwillfeeltheeffectsveryquickly.Forbestresults,havefoodwithyourdrinks.

Evenso,becareful.(IhavesaidthatTWICE,soyouknowImeanit.)Iwenttoapartyaboutamonthago,andIdidn’treallyhavealottodrink,butIalsowasbusysocializingandIdidn’thavemuchtoeat,either.Thealcoholwentstraighttomysystem,anditwasn’tpretty.Alwayshaveplentyoffoodifyouaredrinking,andunderstandthatyoucan’tdrinkasmuchasyouusedtobeabletodrink.Whenintermittentfasting,youarenowacheapdrunk,andit’simportanttorecognizethat,toavoidyourspousehavingtoplacethetrashcanbesidethebed.Notthatthathappenedtome.Thisisacompletelyhypotheticalstory.And,Iwillneverdrinkbourbonagain.Oops.

Aswithfood,intermittentfastinghasalsomademeasnobwhenitcomestowhatI’lldrink.Ihaveoneperfectglassofproseccowithdinnermostnights.One,nottwo.IcouldhavetwoifIwantedtwo—butIdon’twanttwo.Oneseemstobeenoughforme.Ilistentomybody,andIdon’toverdoit.(Asasidenote,IreadanarticlethatsaidthatoneglassofchampagneorproseccoadaywillpreventAlzheimer’s,andevenifit’safakestory,Ichoosetoembraceitinprinciple.)

Oneothernoteaboutalcohol.Ifyouaretryingtoloseweight,alcoholmaynotbeyourfriend.I’vereadthatourbodiesburnoffthealcoholfirst,andsothatmayaffectyourweightloss.Inaddition,yourinhibitionislowerwhendrinking,andyoumayeatmoreandoveralongerperiodoftimethanyouwouldhavewithoutthealcohol.WhenIwasinweightlossmode,IavoidedalcoholcompletelyforashortperiodoftimeuntilImetcertainweightlossgoals.IdrankWATERoneNewYear’sEve,infact—andyouknowhowmuchIlovechampagne!

Chapter16

Let’stalkaboutmaintenanceIhavebeeninmanydietgroupsovertheyearsandpeopleseemtostrugglewithweightregain.Weallknowthestatistics.Somethinglikefewerthan5%ofdietersareabletomaintainaweightloss.

Ihavegoodnews!Ibelievewehavefoundthesecrettoaneffortlessmaintenance.It'sthis:keepdoingwhatyouaredoing.Boom.Done.

Aslongaswemaintainourfastingregimenwithconsistency,andkeepfromspikinginsulinduringthefast,ourbodiesshouldhappilymaintainouridealweight.TheHerrings(Bert,whocreatedtheFast5plan,andhiswife)foundthroughsurveyinglongtimefastersthatmaintenancewasnotanissuewiththosewhosticktotheirrecommended5-hourdailyeatingwindowlongterm.KristaVaradyfoundthesamethinginherEveryOtherDayDietresearch.Thosewhomaintainafastingscheduleareabletoeasilymaintaintheirweightlossoveralongperiodoftime.(AndintheEveryOtherDayDiet,themaintenancefastingscheduleisnoteveryotherday,thankgoodness.Youstillfast,butnotasfrequently.)

EversinceIgaveupsteviainmycoffee,Ihavehadzerotroublewithweightregain.(Priortogivingupstevia,Ididstrugglewithabout8poundsofregain,buteversinceIcutitoutduringthefast,myclotheshavejustcontinuedtogetloosermonthaftermonth.)

WhenIlookbackatthevariousdietgroupsIhavebeeninovertheyears,andIthinkofthepeoplewhokeephavingtogobacktoheavilyrestrictingtore-losetheweighttheykeepregaining,Ithinkthereare2commonproblems.Oneistheuseofflavored/sweet"zerocalorie"productsduringthefastingperiod.Theyallclaimit"works"forthem,butIwouldarguethatifitworks,whydoyouhavetokeeplosingthesame10-20poundsoverandoveragain?

Theothercommonproblemisthatpeopleseegoalasafinishline,andwhentheygetthere,theycan“gobacktoanormallife.”Ihavenewsforyou—thereisnofinishline.Fastingisalifestyle—andthere'sareasonforthat.Asalifestyle,ifwecontinuetofollowitmostdays,wewillsucceedatkeepingour

bodiesbalancedhormonallyandweightmaintenanceisabreeze.Ifwegobacktoeatingfrequentlymostdays,wewillbeinthesamehormonalmessthatcausedustogainweightinthefirstplace.Thelifestylethatcausedyouproblemsinthepastwillcauseyouproblemsagainifyoureturntoit.

So—thegoodnewsisthatyoucanmaintainyourweightlossifyoukeepupsomesortoffastingregimen.Youcanexperimenttofigureoutwhatworksforyouasamaintenancelifestyle.Forme,Ineedtokeeptoaprettyconsistentroutinewithnotverymanyplannedindulgences.Fortunately,thatiseasy.Thebadnewsisthatyouwillneverbe“done”andyouwon’tbereturningtoyourprioreatingschedule.Itdidn’tworkforyouthen,anditwon’tsuddenlystartworkingforyounow.

AsImentionedinapreviouschapter,youCANbeflexiblewhenyouneedto,forspecialoccasions.YoualreadyknowthatIwenton2cruiseslastsummer,andIdidn’tfollowmynormalfastingschedule.Ididtrytodelaymyfirstmealofthedayaslongaspossible,butonceIopenedmywindoweachday,itwasOPEN!Ifullyenjoyedmyselfonbothcruises.WhenIreturnedhome,mypantsweretight—butitonlytookaboutaweekbackonmyregularfastingscheduleformybodytogobacktonormal.

AslongasIkeeptothefastasrecommended(withoutspikinginsulinduringtheday),andIcontinueanintermittentfastinglifestyle,maintenanceisactuallyeasy.Ihopethatyoufindthesametobetrueforyou!

Chapter17

SharingintermittentfastingwithothersToshare,ornottoshare?Themoreintermittentfastingisunderstoodasalegitimateapproachtohealthandweightloss,themoreopenpeoplewillbetohearingaboutit.Thatbeingsaid,therearedecadesofbaddietaryadvicethatmustbeunlearnedfirst.Noteveryoneisreadytohearaboutintermittentfasting.

Here’safunexperiment.Gouptosomeoneandtellthemthatyounevereatuntildinnerandthenyouonlyeatonemealperday,ortellthemthatthreetimesperweekyoufastcompletely.TheywillprobablytellyouthatyouarelikelyinstarvationmodeRIGHTNOW,thatyouMUSTeatsixsmallmealseverydaytoprotectyourmetabolism,andthentheywillworrythatyoumighthaveaneatingdisorder.Ihavegottenthatlecturemanytimes.Mostofthepeoplewhohavelecturedmeareeitherheaviernowthantheywerewhentheyfirstcriticizedfasting,ortheyarenowintermittentfastersthemselves.(Nothingwillwinpeopleovertoyour“crazy”wayofthinkinglikesuccess.Suddenly,you’renotsocrazy,andtheywanttolearnmore.)

Here’sthefunnypart.NOONEeverlecturedmewhenIweighed210pounds.NoonetoldmethatIwasharmingmyselfbyeatingsomuchfood.It’sonlywhenIbeganskippingmealsthatIstartedtogetpushbackfrompeople.

It’sokaytokeepfastingtoyourselfifyoudon’twanttotalkaboutitwithothers.Whenpeopleareaskingyouhowyouarelosingweight,tellthemthatyouarewatchingwhatyoueat.That’strue.Ifpeopleaskwhyyouaren’teatingatanyparticularmoment,tellthemthatyouplantoeatlater.That’salsotrue.Itisreallynoneoftheirbusinesswhatyoueatordon’teat.Ihavealsofoundthatmostpeoplewon’tevennoticethatyouaren’teating.IwenttoapartyoncewherenooneknewIwasfasting.Idrankwateronly,andnotonepersonaskedmewhyIwasn’teating.Theywerealltoodrunktocare(Iammostlykidding....)ThepointisthatnoonenoticedIwasdrinkingicewaterandthatIdidn’teat.

Therearesomeoccasionswhereit’shardertohidewhatyouaredoing.Ifeveryoneatyourworkplaceeatslunchtogether,andyousuddenlystopeatinglunch,theyaregoingtonotice.Peoplewilldefinitelycommentonwhatyouaredoing,andtheremaybeagreatdealofpressurefromotherstoeat.I,too,facedthatpressure.Irememberoneparticularlunchintheteacher’sworkroom.Isattheredrinkingmywater,andtwodifferentpeopletag-teamedmeabouthowIshouldbeeating.Theywererelentless.IfIhadanydoubtsaboutfasting,itwouldhavebeenhardtodealwiththepressurefromthem.Fortunatelyforme,Iamveryconfidentandwell-readaboutfasting,soIstoodmyground.Evenso,itwasimmenselyirritating.(Oneoftheteacherssentmeanapologyemaillater,soitwasobviousthatIwasannoyed.)

Thereareseveralwaysthatyoucandealwiththistypeofissue.Youcanavoidsituationswhereothersareeatingtokeepthefocusoffofyou.(Insteadofsittingwithotherswhoareeating,workthroughlunch.)Youcanconvinceafriendtofastwithyou,soyouhavesupportfromabuddy.(Safetyinnumbers!)Youcaneventellthemthatyour“doctor”hasyouonatime-restrictedeatingplan.(Hey,Idohaveadoctorate—I’m“Dr.Stephens”,afterall!)Or,youcanconfidentlytellpeoplewhatyouaredoingandwhy,andignorethecriticisms.Thatcanbeveryhard,anditconstantlyamazesmehowotherpeoplethinkthatwhatyouareeatingissomehowanyoftheirbusiness.

Asyouprobablyknow,Ifollowthelastsuggestion,andItalkopenlyaboutfasting.Attheageof47,InolongerfeellikeIneedtogetapprovalfromothersaboutmylifestylechoices,andIhaveabigmouth,soI’lltalkaboutfastingwithanyone,atanytime.Ineverfeelpressuredtoeatjustbecauseothersareeating.

Someintermittentfastersdo,however,faceimmensepressurefromotherstoeat,andnoteveryonecanshakeitofflikeIcan.It’susuallypeoplewhoareclosesttoyouwhoarethefood-pushers,likefamilymembersorco-workers.Evenwhenpeopleknowthatyouarefasting,theymighttrytobringyousnacksduringyourfastingtime.Theygenuinelydon’tunderstandhow“onelittlebite”willabsolutelyhurtyou.Thesefood-pushersarehardtohandle.Rememberthis:youNEVERhavetoeatsomethingtopleasesomeoneelse.YOUarecontrolofyourownbody.Unlessyoudohaveaneatingdisorder,suchasanorexia,oryouareatanunhealthilylowBMI,youshouldnevereattopleasesomeoneelse.Itisyourbody,andyouhavetoliveinit.

Ifthepersonwhoispressuringyouissomeoneyoulove,likeaspouseoraparent,youprobablydowanttohelpthemunderstandwhatyouaredoing,andexplainwhyit’salegitimateapproachtowellness.OnceIgotaveryworriedtextfrommystepmotherwhowasconcernedaboutmy“starving-fasting”,andshewasconvincedthatIhadaneatingdisorder.(No,Ihadaneatingdisorder

whenItookdietpillsthroughouttheearly2000s.IhadaneatingdisorderwhenIategarbageconstantly.NOW,Ihaveeatingsanity.Forthefirsttimeinmylife,myeatingisNOTdisordered.)

IsentheracopyofTheObesityCodetoread,sothatshewouldunderstandthesciencebehindfasting.Iamnotsurethatsheeverreadit,butmydaddid.Atanyrate,Ithinkitreassuredher.

Myrecommendationisthatyoubuyanynaysayersacopyofthebookyouarecurrentlyreading,Delay,Don’tDeny,andhandittothemsothattheyunderstandwhatyouaredoing,andwhy.(Heck,Irecommendthatyoubuystacksofmybook,andgiveacopytoeveryoneyouknow.WhatbetterpresentforeveryoneonyourChristmaslist?)

Somepeople,particularlymothersofgirls,alsoworryaboutwhatsignaltheyaresendingtotheiryounggirlsbyfasting.Iunderstandwherethesemomsarecomingfrom.(Fortunately,Ihavesons,becauseGodknewthatIwouldscrewupanydaughters.)Iagreethatmothersparticularlyneedtobecarefulaboutwhatmessageswesendtoourchildrenaboutfood.Thatcouldbeawhole-otherbook,infact.HowNottoScrewUpYourChildren.MaybeIwillwritethatonenext.

Onaseriousnote,youdowanttotreadcautiouslywhereyouryoungchildrenareconcerned.Youdon’twanttoencouragechildrenorteenagerstofast,ortobecomeweight-obsessed.Ifyoufeelthatyoumustdiscussitwithyourchildren,myadvicewouldbetoclearlycommunicatethatthebody’snutritionalneedschangeonceyouareanadultandyouarefinishedgrowing.Focusonthefactthatyoufastforhealthandde-emphasizetheweightlosscomponent.Alwaysexplainthatgrowingbodiesneedtobefueledmorefrequentlythanadultbodies.Thenchangethesubject.Letthemseeyoueatwithgustowhenyoudoeat,andtheywillrealizethatfoodisn’tsomethingtobefeared.Themorematter-of-factyouareaboutit,thebetter.

Chapter18

FindingasupportgroupIfyouarefastingalone,itcanbeverydifficult,asImentionedinthelastchapter.Youmaynotbeconfidentthatwhatyouaredoingishealthy,andtherearemanytemptationstoeateverysingleday.Peopleclosetoyoumaynotunderstandwhatyouaredoing,andyoucanbetemptedtoquitoutoffrustration.Ihonestlythinkthatwasmyproblemfrom2009-2014.NooneIknewinreallifehadeverheardofintermittentfasting,andtherewaszerosupportaroundme.Iwouldstartandstop,startandstop,startandstop.Meanwhile,Igotfatterandfatter.

WhenIgotseriousabouttakingcontrolofmyhealthin2014,IturnedtoFacebookgroupsforsupport.Igenuinelybelievethatthesegroupshavemadeahugedifferencetomylong-termsuccess.Ihavelearnedsoverymuchfromothersinthesecommunities.

TherearemanyintermittentfastinggroupsonFacebook,andsomearebetterthanothers.Ihaveleftallofthegroupsexceptfortwo,andthosearetheoneswhereIamthegroupadministrator.Ihadtoleavetheothers,becauseineveryothergrouppeoplegiveterribleadvice,suchas“DietCokeisGREATduringthefastanditworksforme!”Sigh.

Tocombatallofthemisinformation,IfelttheneedtostartmyowngroupswhereIcanputforthaconsistentmessageaboutfastingbest-practices.ThemoreIunderstoodabouthowthebodyworks,theharderitwasformetositbackandwatchpeoplegivebadadvicetoothers.MaybeIcan’tsavetheworld,butIcancontrolthemessageinmyownlittlepartofit.Inmygroups,wewanttomakesurethatwearegivingadvicebasedonresearch,sopeoplehavethegreatestchanceofsuccess.

NotallFacebookgroupsarefriendly,bytheway.Ihaveactuallybeenthrownoutofintermittentfastinggroupsbecauseofmybigmouth.Oops.OneofthemostinfamousFacebookgroupsintheintermittentfastingcommunitypreachesthattheonlyreasonintermittentfastingworksisbecauseyouarerestrictingcalories.Don’tevensaytheword“insulin”tothem.Theywon’t

allowanyonetomentiontheideathatfastinghascertainmetabolicandhormonaladvantagesbeyondjustthecalorierestrictioncomponent,andifyoudomentionsomethingofthesort,firsttheywillridiculeyou,andthentheywillbanyoufromthegroup.Ilasted30minutesinthatgroupbeforeIwasbanned.I’mnotsurehowanyonecanreadtheresearchandnotrealizethatthereissomuchmoregoingoninthebodythanjustCI/CO,buttheyarefreetopracticeintermittentfastingwithcaloriecountingiftheywantto.I’mprettysuremostofthemwon’tbebuyingmybook,andthat’sokaywithme.

IfyouareinterestedinfollowingintermittentfastingusingtheprinciplesIhaveoutlinedinthisbook,IwouldliketoinviteyoutojoinoneofmyFacebookgroupsforsupport.Bothareclosedgroups,meaningthatyourmembershipmustbeapprovedbyanadministratorbeforeyoucanjoin.IamVERYparticularaboutwhojoinsthegroups,andifyouhaveasuspiciouslookingFacebookprofile,Iwillnotapproveyourmembership.Suspiciousprofilesincludeoneswithveryintenseprivacysettings(becauseIcan’ttellifyouarearealperson),andalsoprofileswhereyoulistmulti-levelmarketingordietcompaniesasyouremployer.(No,youcan’tjoinmyFacebookgroupandtrytosellusyouramazingbodywrapsorproteinshakes.Iamontoyourtricks,people.Wealsodon’twantyoutojoinourgroupsandspamuswithlinkstoyourblogonnutrition.)

Ifyouareinterestedinjoining,andIdenyyourrequest(oops),sendmeamessageonFacebookmessengerexplainingwhyyouwanttojoinandrequestmembershipagain.Ifyoumentionthatyouhavereadmybook,youaredefinitelygoingtobeapprovedformembership,becauseIknowthatyouarewellinformedabouthowtofastproperly.

Myfirstgroupiscalled“OneMealADayIFLifestyle,”andithasbeenactivesinceAugustof2015.Injustunderayearandahalf,wehavegrowntoover3,500members.Itisafantasticcommunityofintermittentfasters.Asyoucantellfromthegroupname,itistargetedspecificallytopeoplewhofollowaonemealadayintermittentfastingapproach.Hereisalinktoit:

https://www.facebook.com/groups/OneMeal/Ifyouareinterestedinagrouptargetedmorespecificallytotheconcepts

outlinedinthisbook,andonethatisopentodifferenttypesofintermittentfastingbesides(andincluding)onemealaday,youshouldjoinmysecondgroup:“Delay,Don’tDeny:IntermittentFastingSupport.”Thisgroupisforanyonewhowantstofollowanintermittentfastinglifestyleofanytype,whetheritisonemealaday,or4:3,orsomethingelseentirely.Hereisalinktoit:

https://www.facebook.com/groups/DelayDontDeny/

AsImentioned,findingyourownsupportsystemcanbethedifferencebetweensuccessandfailure.Intermittentfastingcanbequitedifficultifyoufeellikeyouarealone.Ifyoudecidetojoinourintermittentfastingcommunity,Ihopeto“see”youaround!

Chapter19

Troubleshooting:WhatifIamnotseeingresults?

Whatifyouaren'tlosingweightORinches,andyes—youarefollowingyourselectedfastingregimenjustasyoushould,withnothingthatspikesinsulinduringthefastingtime?

It'ssohardtofeellikeyouaredoingeverythingright,andgettingnoresults.Ifyouaren’thavingsuccess,somethingishappeninginyourbodytopreventweightloss.

First,thinkaboutthis:howlonghaveyoubeenoverweight?Ifyouhavebeenstrugglingwiththislongterm,youmaybeseverelyinsulinresistant.ThatcanleadtohighcirculatinginsulinALLDAYLONG,evenwhenfastingproperly.Ifthisistrueforyou,thenthereareacoupleofoptions.Myfirstsuggestionwouldbetogiveyourselfmoretimeforthebenefitsoffastingtokickin.Itcantakeawhiletorepairyearsofdamage.Youmayfeellikeyouaren’tgettingresults,butactuallysomefantastichealingcouldbegoingoninyourbody.

Anotherquestiontoconsider:haveyoubeenrestrictingcalorieslongterm,priortostartingyourfastingregimen?Ifso,youmayhaveslowedyourmetabolismthroughthelong-termcalorierestriction.Remember—yourbodywantstoprotectyoufromstarvation,soaslowedmetabolismistheexpectedresultofalowcaloriediet.Overtime,youneedfewerandfewercaloriesjusttomaintainyourweight.Ifyouthinkthiscouldbetrueforyou,giveyourselfsometimeforthemetabolicboostingbenefitsoffastingtokickin.Makesurethatyouarenotcontinuingtorestrictduringyoureatingwindow.Eventuallyyourbodyshouldgetthemessagethatyouaren’tinafamine,andthefastingperiodshouldboostyourmetabolismsoyouareabletoloseweight.

Ifyouhavegivenitawhileandyoustillaren’tseeinganyprogress,itmaybetimetoconsiderwhatyouareeating.Iknow—Isaidthatwithintermittentfastingyoucouldeatwhateveryouwant,andthatworksformostpeople;however,wearealldifferent.Justbecause95%ofpeoplecaneatwhatevertheywantandloseweightwithintermittentfasting,youcouldbepartofthe5%that

needstoadaptwhatyoueat.Also,Ijustmadeupthat95%/5%statistic.Oops.AsfarasIknow,noonehascompliedthatdatayet.Now,thatwouldbeaninterestingstudy.

Ifyouhavetried—andImean,reallytried—tofollowintermittentfasting,andyouaresurethatyouarefastingproperly,ANDyouaren’tlosinganyweightORinches,myfirstsuggestionwouldbetoeliminateheavilyprocessedfoodsforawhileandseeifthatmakesadifference.AsImentionedinthechapteronwhattoeat—TheScienceofSkinnydoesagreatjobexplaininghowtoavoidprocessedfoods,andwhyyoumightwanttoconsiderdoingso.Hopefully,thiswillbetheonlytweakyouneed.Again,giveyourselfsometimetoseeifitworksforyou.

Ifyoustilldon’tseeresultsaftersufficienttimehaspassed,thenyoumayneedtoconsidereatingaccordingtolowcarb/highfat(LCHF)principlesforawhile.Thisisastepthatyoumayneedtotakeifyouareseverelyinsulinresistantoratype2diabetic.Dr.FungtalksabouttheLCHFlifestylefrequentlyonhisblogatIntensiveDietaryManagement,andinhisbookTheObesityCode.HepairsintermittentfastingwithLCHFeatingandhasgottenphenomenalresultswithhispatients.Again,Iamnotadoctor,soyoushouldn’ttakemedicaladvicefromme;however,Dr.FungISadoctor,soIrecommendsearchingouthisworkandseeingwhathehastosayaboutit.Ibelievethatheeventakesonlong-distancepatients.

ByswitchingtoLCHF,overtimeitmayhelpyoubringdownyourhighinsulinlevelsandtapintofatreserves(ifthatis,indeed,whatiskeepingyoufromlosingweight.)BasedonwhatIhaveread,Iwouldpredictthatafterawhile,youwillbeginreleasingtheweightbypairingLCHFwithintermittentfasting.Andeventuallyyoumaybeabletoaddbackcarbsslowly,onceyouhavereversedtheunderlyinginsulinresistance.

Idon'tsuggestthislightlybecauseyouknowIlovecarbs,andIcan'timaginenoteatingthem.Mymottois“delay,don’tdeny,”andIneverwanttotellanyonethatyouneedtodenyyourselfanythingyouwanttoeat.Somepeopledoseemtoneedthisextrastep,though,andIwouldnotbedoingyouafavorifIdidn’tmentionit.

Oneotheroptionforhealingunderlyinginsulinresistanceislongerfasts.Dr.FungandJimmyMoorediscusslongerfastsintheircollaborativework,TheCompleteGuidetoFasting.ThatbookhasaheavyLCHFslant,buttheyalsodiscussimplementationoflongerfastsandwhyyoumightwanttoconsiderthem.Ifyouareinterested,Isuggestthatyoureadtheirbookformoreinformation.Longerfastsshouldbeattemptedunderthesupervisionofahealthprofessionalwhoisexperiencedwithfastingprotocols.

Thereareotherfactorsthatcanaffectweightloss,suchasmedicationsandstress.Ifyouaretakinganymedicationsthatareknownforcausingweightgain,youareprobablygoingtohaveahardertimelosingweight.Ofcourse,donotstopanymedicationswithoutyourdoctor’sapproval.Ifyouareunderagreatdealofstress,yourbodycanresistweightlossthroughtheactionsofexcesscortisol.Aswelearnedinthechapteraboutinsulin,hormonesareveryimportantinourbodies,andtheycontrolmanyfunctionsbehindthescenes.Trytofindwaystomanagethestressinyourlife,andmakesureyouaregettingenoughsleep.Easiersaidthandone,AmIRight?

Mostimportantly,ifyoufeellikeyouaren’tgettingresults,makesurethatyoureallyAREN’Tgettingresults.Ihaveseenpeoplewhoclaimtheyarenotgettingresults,andinactuality,theyhaven’tgiventhemselvesenoughtime,ortheyhaveunrealisticexpectations.AsImentioned,intermittentfastingisn’tafastweightlossplan.Justbecauseweightlossisn’tfast,thatdoesn’tmeanthatitisn’thappeningatexactlytherightpaceforyourbody.Rememberthepowerofweighingdailyandthentakingaweeklyaverageforcomparisonpurposes,orthrowawaythescalecompletely.Evenifyoudon’tseefastresults,intermittentfastinghassomanyotherpositiveeffectsbeyondweightloss.

Chapter20

Awordaboutexercise––––––––

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Move.Theend.There’syourword.Ikid,Ikid.Weallknowthatexerciseisgoodforourbodies.Studiesshowthatexercise

helpsourmood,aswell.Butdoyouknowthatexerciseisnotreallythateffectiveforweightloss?

NowyouprobablythinkIhavelostmymind.Youhaveheardallofyourlifethatyouneedtoexercisetoloseweight.Themoreyoumoveyourbody,theslimmeryouwillbe,right?

Ihavecertainlyhearditmywholelife:ifyouwanttoloseweight,movemore.WhenIwasyoung,theexercisecrazewasreallytakingoff.OliviaNewtonJohnwantedtoget“Physical”(Inhindsight,Iamprettysurethat’snotwhatshereallymeant...eventhoughshewaswearingworkoutclothesinthevideos.)EveryonelovedJazzercise.Peoplestartedtojog.Aerobicsclasses

tookoffaroundthecountry.Wewere“SweatingtotheOldies.”Fastforwardto2016:thesedays,thereisafitnesscenteronalmosteverycorner.Heck,youcanworkout24HOURSADAYifyouwantto!

Hasthismadeusthinnerandhealthierasanation?Absolutelynot,asIamsureyouknow.

Timetopullinanotherstudy:http://www.cell.com/current-biology/abstract/S0960-9822(15)01577-8

Thisstudyiscalled“ConstrainedTotalEnergyExpenditureandMetabolicAdaptationtoPhysicalActivityinAdultHumans.”DoyourecognizeanywordsfromtheBiggestLoserstudyImentionedinthechapteroncalories?Hopefullyyourealizethat“metabolicadaptation”ispresentinthetitleofthisstudy,aswell.

Inthis2016study,researchersexpectedthatasphysicalactivitywentup,energyexpenditurewouldgoup,aswell.It’swhatwehaveallbeentold:movemore,burnmore.Ourportablefitnesstrackingwristbandstelluspreciselyhowmuchweareburningatalltimes,right?Well,thehypothesisdidseemtoholdtrueformoderateactivitylevelswhencomparedtolowlevelsofactivity.However,whatwasnotexpectedisthatthereappearstobeapointwherethebodyadaptsandnofurtherbenefitsinenergyexpenditurearerealized.

Whatthismeansis:peoplewhomovemoderatelydoburnmoreenergythanpeoplewhoaresedentary;however,whenyoutrytorampupyourphysicalactivitybeyond“moderate”activitylevels,yourbodyadaptsandenergyexpendituredoesnotincreaseasexpected.

So—shouldyouexercise?Ofcourseyoushould!Moderateactivityisimportantforhealth,anditwillprovidesomebenefitswithenergyexpenditure.Findanenjoyablewaytomoveyourbody.Havefun!

ButyoudoNOTneedtodohoursandhoursofweeklycardiovascularexercisethatyoudon’tenjoy.Remember—anythingmorethan“moderate”exerciseisnotgoingtomakeyourenergyexpenditureincrease,asyourbodywilladapt.

Excessiveexercisealwaysmademehungrier,anyway.Ourgrandparentscalledit“workingupagoodappetite”forareason.

Exerciseforhealthinawayyouenjoymovingyourbody—butdon’tthinkthatitisgoingtomakeyoulosealotofweight.

Asweage,resistancetraining/weighttraining/musclebuildingactivitiesarealsousefulforoverallhealth.Thesetypesofexerciseareverygoodforus,andIhighlyencourageyoutoincorporatesomesortofmusclebuildingactivitiesintoyourroutine.Butwilltheyhelpusloseweight?

Youmayhaveheardthatincreasedmusclemassincreasesmetabolism,andaccordingtomybriefresearchonthetopic(IaskedUncleGoogle),anincreaseof2-5poundsofmusclemassDOESrevupmetabolism...byabout50caloriesofenergyexpenditureperday.Getoneofthose100caloriepacksofcookiesandthrowawayhalfofthem.Congratulations!Youhavereallyearnedthathalf-packofgrosscookies!(Onsecondthought,throwallofthemawayandeatsomethingthattastesbetter,likecheesecake.That’swhatI’ddo.)

Aswithcardio,resistancetrainingisverygoodforyourbody,butitisn’tgoingtocausedramaticweightlossformostofus.

ItrytomovemybodyinwaysthatIenjoy.Iwilltakeawalkafterdinneraroundtheneighborhoodwithmyhusband.Ihaveaweightedhula-hoop,andIwilluseitforafewminutesbeforebed(IamAMAZINGatthehula-hoop,bytheway):

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Ialsoownamachinecalledavibrationplate.It’ssupposedtobegreatforworkingourmusclesefficiently.Itdoesn’ttakemuchtimetouse,andIreallyenjoyit.

So,aboutexercise:YES.Youtotallyneedtomoveyourbody...butdon’texpectweightlossmiraclesrelatedtoexercise.Exerciseforhealth,notforweightloss.

AppendixA:MyweightlossstoryIhavealwaysbeeninterestedindiets,evenwhenIwastheskinniestandsmallestkidinmyclass.Growingup,Iwasscrawny,andIrememberbeingallknobbykneesandbonyelbows.Evenso,Iwatchedmymother,adanceteacher,asshedietedovertheyears.Shehadacaloriecountingbook,andeverythingyoucouldthinkofwaswritteninthere(Iremember“abalone”wasonthefirstpage,andsomeonehadunderlineditinpencil.I’venevereatenabalone—whatevenISit?—butIrememberseeingitinthatlittlebook...)

Becauseofwatchingmymothercountcalories,whenIpackedontheFreshman15,Idecidedthatthebestwaytolosealittleweightwascaloriecounting.Icutbackforafewweeks,and,BAM!Backtonormal.Thosewerethedays,right?Itseemedsosimplebackinmylateteens.MyweightwasfairlyconstantandIdidn’thavetothinkaboutitmuch,butwheneverIwantedtodropafewpounds,caloriecountingworkedforme.Allthroughoutcollege,caloriecountingwasthemethodofchoicetomaintainmydesiredweight.

ThereisonefunnystorythatIhavetoshare.Duringthatperiod,IremembermycollegeroommateandItriedasuper-fundietcalledthe“shotofrice”diet.Ithinkshemadeitup—Ihopeso,anyway—theplanwas,wheneverwegothungry,wewouldmicrowaveashotofriceinasmallbowlofwater,andthenwealsodrankalotofbeer.Hey,itwascollege.SheandIremaingreatfriendstothisday,andIwasabletointroduceHERtointermittentfasting.Itisalotmoredeliciouseatingthiswaythanfollowingtheshotofricediet(thoughthereisalotlessbeernow).

AfterIgraduatedfromcollegeandbeganteaching,Ifoundthattheschoolcafeterialuncheswerecausingmetopackonthepounds.Itwastheearly90s,andIweighedmaybe135-140poundsona5’5”frame.Probably5ofthepoundsweremybangs,andhairspraywasmybestfriend(anyladiesmyageknowofwhatIspeak—ifnot,Google1990shair,andonceyoustoplaughing,youcanpickupreadingfromhere.)Thiswastheperiodoftimewherefatwastheenemy,andsuddenlytherewasnomoreneedforcaloriecounting.

ThefirstdietbookIreadwastheT-FactorDiet,anditsoundedawesome.Idecidedtogiveitatry.Ihonestlycan’trememberwhatthe“T”standsfor,butIrememberthemessageofthebook:fatmakesyoufat.Thatmadesomuch

sense.Fatmakesyoufat!Ofcourseitdoes!Ifyoueatfat,itwillinstantlybedepositedonyourbody.Eatasmuchfoodasyouwantaslongasyouavoidfat,andyouwillbeTHIN!Atthetime,fat-freewasalltherage,andyoucouldbuyfat-freeeverything.Snackwells!JellyBeans!Potatoes!Corn!Alllowfat!IwoulddrivethroughMcDonald’sonmywaytoworkandordertwo-fatfreeapplemuffins.ItwasokaytodrinkaCokewithit,becauseCokeisalsofat-free.IremembertellingmyGrandmotheraboutwhatIwasdoingandhowscience-yitwas,andshesaid,intypicalGrandmotherwisdom,“Ifcornmakesyouthin,whydotheygiveittopigstofattenthemup?”

Ofcourse,Iignoredherandwentonwithmyfatgramcounting.Youknowwhat?Iactuallylostalittlebitofweight,aslongasIkeptupwiththecountingandneverateanythingthatwasdelicious.Eventually,though,Igrewsickoffat-freechocolatecoveredfat-freemarshmallowcookiesandfat-freedrypotatoes,andrealizedthatILOVEFAT.Butter,ILoveYou.No,fat-freewasnotformelongterm.

Nextup,caloriecounting,partdeux.Irememberedmyearlysuccesswithcaloriecounting,anditseemedlikethebestideaatthetime.Iwasusedtocountingthings,soIwouldcountcaloriesagain.Ireadthat1200caloriesperdaywastheperfectamountforweightloss,soIstartedcountingupeverythingIate.MyfamilystillmakesfunofmeforthatonetimeIbroughtafrozenentréetoafamilydinner.IrememberwhatbrandoffrozenspaghettiIbrought,andthatithad220calories.Countingcaloriesworkedformeagain,andIgotdowntoatiny118pounds.Eventually,though,Igottiredofcountingupallofthosecaloriesandmonitoringeverylittlebitethatwentintomymouth.Evenso,caloriecountingremainedmygo-tostrategyforyearswhenIwantedtodropafew(ordozensof)pounds.Ofcourseitworksforawhile,butitismiserabletosticktooveralongperiodoftime.Notonlythat,butyourbodywilleventuallyrebelandyourbodywilladapt.Yourmetabolismwillslow(whichIdiscussinthechapteraboutcaloriesandtheBiggestLoserstudy)and,SHAZAM!Weightlossstops,andthenthedreadedweightregainbegins.Caloriecountingwearsyoudownafterawhile.Ifyouhavedoneit,youknowwhatImean.

Afterhavingmytwosons18monthsapartin1998and1999,Ineededtoloseweightagain.Ifoundmyselfat163poundsafterthesecondpregnancy,whichwashorrifyingtomebecausethatwastheweightIwaswhenIwentintothehospitaltodelivermyfirstson.(Itdoesn’tsoundallthathighNOW,sinceIeventuallytopped210...)Oneofmyfriendswaslosingweight,andIaskedherhow.Dietpills!Wowza!IcouldgotothedoctorandgetaprescriptionfordietpillsthatwouldcurbmyappetiteandIwouldloseweight?Signmeupforthat!SothatisexactlywhatIdid.Iwouldabsolutelynotrecommendittoanyone,

butitsureworkedformeatthetime.IwasalwaysonedgeandIcouldn’tsleep,butIwasTHINagain!Finally!AslongasItookthemagicdietpillsIhadnoappetiteandIlostweight.ImaintainedthatregimenformoreyearsthanIwanttoadmit.Ilookedgreat,though.Iwasabletomaintainasize4-6,andfeltgreatinmyownskin—whenIdidn’tfeellikeIwasjumpingOUTofmyskin,thatis.Fortunately,IrealizedthatIwasprobablydoingdamagetomybody,andIstoppedwiththedietpills.Ofcourse,myweightreboundedlikecrazy.Iputon50poundsinayearandahalf.Oops.

Afterthat,Ifinallyreadmyfirstlowcarbdietbook.Forgetlowfat;thesciencebehindlowcarbeatingmadeperfectsense.Dr.Atkins,youareagenius!Icaneatmybelovedbutter!IcaneatitstraightfromaspoonifIwantto!THISwasfinallytheplanforme!Cheese.Hotdogs.Meat.Bacon.Eggs.STRAIGHTHEAVYCREAMinmycoffee!Gag.KnowingwhatIknownowfromreadingTheObesityCode,IknowwhyIwasn’tsuccessfulatlowcarbeating(proteinalsospikesinsulin),butIsuregaveitatry....over,andover,andoveragain.IwasneverabletolastmorethanaweekortwobeforeIwouldcave.Irememberonetimestandingatthekitchenpantryshovingthosefriedonions(thatyouputonagreenbeancasserole)straightintomymouth.Mybodywascryingoutforsomecarbs.Ineverfeltwelleatinglowcarb,andIalsonevergotthatsenseofwellbeingthatsomelow-carbeatersdescribe.IalwaysfeltlikeIwasSTARVING.

From2005-2008,Ibouncedfromlowcarbtolowcalorie,alwaystryingtokeepmyweightincontrol.Unfortunately,myweightcontinuedtospiralupandupandup.Igaveupforawhile,andstartedignoringtheproblem.AndIboughtbiggerpants.Andbiggerpants.Andstillbiggerpants.Myformersize6pantslookedlikedoll’sclothestome,andIwasbustingoutofasize16.Iwasdietingmyselfbiggerandbiggereveryyear.

MynextforayintodietingwashCG.Iheardaboutitfromafriend,whoheardaboutitfromherdentist,orsomethinglikethat.Itwasasuper-secretdietfromthe50s,basedontheworkofa“famousEuropeanweightlossdoctor,”andyouinjectedyourselfwithpregnancyhormone(hCG)dailyto“trick”yourbodyintothinkingyouwerepregnant.ThepremiseisthatourbodiesareprotectedbyhCGwhilepregnant,andevenifwearestarving,ourbodieswantustoproduceahealthybaby;therefore,ourmetabolismswon’tsloweventhoughweareeatingonly500caloriesadayfor6weeks.Oh,didIforgettomentionthatpart?Youhavetoeat500caloriesadayfor6weeksfromaveryshortlistof“allowed”foods,andyoualsoinjectyourselfwithhCGthatmayormaynotcomefromtheurineofpregnantmares.Yes,Iwasofficiallythatdesperate.Iinjectedmyselfwithwhat-might-have-been-mare-pee,andIwasabletolose

weight.Theweightjustfelloffattherateofabout½apoundperday.Well,ofcourseitdid—Iwaseating500caloriesoffoodperday.Whenmy40thbirthdayrolledaroundin2009,Iwasataniceweightforme.Ifitintoasize8,andIKNEWthathCGwasthemiracleIhadalwaysbeenlookingfor.Notsofast.ThereboundweightlossfromTHATplanwasinsane.Iwasunabletokeeptheweightoffandgotmoreandmoredesperate.

ItwasatthatpointthatIdiscoveredthekeytoweightloss—intermittentfasting—onlyIwasn’treadyforityet.Ican’trememberwhichbookIfoundfirst:itwaseitherFast5,ortheUpDay,DownDayDiet.Instinctually,Iknowthatintermittentfastingwouldbemyanswer.TheproblemwasthatIstilllivedwithadietmentality.Iwouldhalfheartedlytryfastingforaweekortwo,andthenquit.IfeltlikeI“deserved”toeatallday,justlikeeveryoneelse.Iwastedsomanyyears,withtheanswerrightinmygrasp.Youknowwhat—I’mnotsorryaboutit.IthinkINEEDEDtobecomeobesetoappreciatehowmagicalitfeelstobeslim.IfIhadneverbecomeobese,Imayhavesettledforbeingmerelyoverweightfortherestofmylife.Thankyou,obesity,forslappingmeinthefaceandmakingmeseethelight.

From2009-2014,Idabbledinvariousintermittentfastingplansinterspersedwithmoreandmoredesperatedietattempts.TheseweretheyearswhereIboughteverydietbookandtriedit,andIboughteveryweightlosssupplementeversold.Shakes,pills,cleanses....Itriedthemall.Everymulti-levelmarketingplanthatexists?Again...Itriedthemall.TheshakeswereliterallytheWORST.Irememberoneplanwhereyouweresupposedtohaveashakeforbreakfast,andashakeforlunch,andthena“sensibledinner.”Allthoseshakesdidwasmakemystomachmad,andIwasSTARVING.All.The.Time.Thoseshakescosthundredsofdollarspermonth,andIdidn’tgetthin.Whatawasteoftimeandmoney.

MyultimatewakeupcallcameinAprilof2014.Iwasonacruisewithmyfamily,andIcanrememberhowtiredIwas.WewerehikingthetrailsinBelize,andclimbingtheMayanruins,andIcouldbarelymovemybigbodyupthesteps.Then,Isawmyselfinaphoto.WhoWASthat?Ilookedlikesomeonehadinflatedmybodywithanairpump.Atthatverymoment,Ihitrockbottom,anddecidedthatIwouldNOTbethatobesewomananylonger.Nope.

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HereIaminfrontoftheMayanruinsinBelizewithmyhusband.Ididn’tfeellikeIwasintherightbody;itwashardmovingthroughthedaywhilecarrying

thatmuchexcessweight.

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Whenwegotbackfromthattrip,Iwasofficiallydonewithobesity,anditwaslikeaswitchhadbeenflipped.Iwasreadytotakemylifeback.Iturnedtomytrustyfriend:hCG.Thistime,Ifoundalocalclinicthatwasincrediblyexpensive,becauseIknewthatifIspentalotofmoney,Iwouldbecommitted.Iwasright.Everyday,IwouldinjectmyselfwithhCG,andIwouldeatmy500calories.Weighinsattheclinicwereonceaweek,andtheaccountabilityofthoseweighinskeptmefromgivingup.Theguywhoweighedusinwasyoung,andIwasNOTgoingtobethefatladywhodidn’tloseweight.NOPE.Ilost25poundsin5weeks,andstartedtofeelbetter.

AfteraroundofhCG,wewereexpectedtotakea“maintenancebreak”for6weeksbeforewecoulddoanotherround.Atthatpoint,IfullyintendedtohCG-myselfdowntogoal.Duringthemaintenancebreakwewererequiredtoeatlowcarbfoodsonly,andwecouldn’teatany“sugarsorstarches.”Wewerealsoexpectedtoweighdaily,andifourweighteverwentupmorethan2poundsfromourbaselinenumber,wehadtohavea“steakday”:wewereexpectedto

abstainfromfoodallday,andtheneataHUGEsteakfordinner.Nothingwiththesteak;justthesteak.Isn’tthatcrazy?

Ikepttothelowcarbplanforthefull6weeks,anddecidedthatlowcarbactuallymadealotofsense.Ire-readGoodCalories,BadCalories,anddecidedthatthistime,lowcarbWASgoingtobetheplanforme.IvowedthatIwouldnevergobackthathCGclinicforanotherroundofmadness;IwasDONEwiththatcrazyrestrictiveplan.Thesciencebehindlowcarbmadesomuchsense,andIthrewmyselfintotheLCHF/Ketocommunityfully.IjoinedalloftheFacebookgroups,andIboughtallofthebooks.Iwasinittowinit!Thesciencewasverycompelling:insulincausesustogainweight,andweneedtolowerourinsulintoloseweight.Doesthatsoundfamiliar?

Unfortunately,Ineverlostanyweightthatsummer.IstucktoLCHF/Ketoreligiously,butallIdidwasmaintain.IneverfeltlikeIhadeatenameal,andIwasconstantlyhungry,soIateandateandate.Ithinkmybodyreallypreferscarbsforsatiety,andeventuallymyhairstartedfallingoutinashockingway.Iknewthatitwastimetoreintroducecarbs,butIdidn’twanttoregainthe25poundsIhadlost.

Atthattime,IrememberedtheCarbohydrateAddict’sDiet(CAD)fromthe1990s.Ifoundacopyandstartedreading.IfyouthinkbacktowhatIwroteaboutitinthechapteronadjustingtoanintermittentfastinglifestyle,thepremiseoftheCADwasthatyouate2lowcarbmealsduringtheday,andthenyoucouldhavearewardmealofwhateveryouwanted,inanhourtimeframe.Istartedfollowingtheplan,andafterthatfirstmealwithcarbs,Ifeltimmediatelybetter.Iactuallystartedtoloseweightslowly,eventhoughIhadaddedcarbsbackintothenightlyrewardmeal.

Summerwasover,anditwastimetogobacktowork.Ifyouhaveevereatenlowcarb,youknowthatittakesalotofworktomakesureyouhavetherightfoodswithyou.Ihadtopackalunchandtakeittoschool,andithadtobelowcarb.Ugh.Ijustcouldn’tdoit.Toomuchwork!

IthoughtaboutRachaelHeller’sstory.IntheintroductiontotheCADbook,sheexplainedhowshediscoveredthatshewasacarbohydrateaddictaftershestartedskippingbreakfastandluncheachday,andwhensheateonemealperday,shehadsanityaroundfoodforthefirsttimeinherlife(soundfamiliar?)Shelostagreatdealofweight,andwasabletomaintainherlossoveralongperiodoftime.Ofcourse,thiswasnottheplanshepromotedinherCADbook;Ithinktheideaofnoteatingalldaywastooextreme,andshethoughtthatpeoplewouldbemoreopentoaplanthatallowedyoutoeat3mealsperday.

IconnectedheroriginalplantowhatIrememberedaboutFast5.SuddenlyFast5nolongersoundedrestrictive,asithadtomebackinthe2009-2014

years.Ihadbeenlivinganextremelyrestrictivelifestyleforover3months,andtheideaofa5-houreatingwindowseemedpositivelyluxurious.IimmediatelyswitchedovertoFast5,andmyintermittentfastinglifestylebeganinearnest.

IgottheideafordailyweighingwithweeklyaveragingfromtheCADbook,soIcarriedthehabitintomyintermittentlifestyle.Finally,IhadaconsistentwaytoillustratethatIwaslosingweighteveryweek,sincemyweeklyaverageALWAYSwentdown,evenwhenmyFriday-to-Fridayweightswereupslightly.Iwassohappytofinallybemovingintherightdirectionagain,evenifitwasveryslow.Ofcourse,thiswastheperiodwheremygoalwastomaximizeeatingopportunitiesduringthe5-hourwindow,andIwaseating2mealseveryday.Evenwiththeslowweightloss,IstuckwithFast5untilOctober,whenI“raninto”someoneintheFast5Facebookgroupwhotalkedaboutaveryfastweightlossplancalledthe5BiteDiet.(Note:IwouldNEVERrecommendthisdiettoanyone,nowthatIknowbetter.NEVER.IamonlyincludingitherebecauseIdon’twanttolietoyouabouthowIlostmyweight.IamveryluckythatIdidn’ttankmymetabolism,andI’mprettysurethattheonlyreasonIdidn’tisbecauseIlackedthewillpowertocontinuelongerthanafewweeks.IknowsomewonderfulladieswhohadmuchmorewillpowerthanIdid,andtheyfollowedthisdietforalongperiodoftime,perfectly,andtheylostincredibleamountsofweight.Doyouknowwhatelsehappened?Theyhavehadaterribletimemaintainingtheirloss.Theyhavetokeepgoingbackontherestrictivediettokeeptheirweightdown,andit’sallbecausetheywereMUCHmorededicatedthanIwas.Don’tdoit.Don’ttrythisdiet.Ibegyou.Infact,don’ttryanyofthecrazydietsIdid.Sticktointermittentfasting.Promiseme.)

Remember—Imayhavelost35poundsbythispoint,butIwasstill40poundsfrommygoalweight.Iwasstilllivingwithadietmentality,andmyonlythoughtwastogettogoal,andasfastaspossible.Iwasripeforacrashdietafterlosingatasnail’spaceforsomanymonths.Howmanyofusfallforthesecrashdietsandtheirpromiseoffastweightloss?DON’TDOIT,evenifitistempting.

The5BiteDiet(5BD)hasaveryinterestingpremise,andasfamiliarasIwaswitheverydieteverwritten,itwasanewoneforme.Itwaswrittenbyabariatricdoctorwhoworkedwithpatientswhohadweightlosssurgery.Hesuggeststhatinsteadofhavingweightlosssurgery,itmakesalotmoresensetoeatasifyouhadthesurgery,butwithoutmutilatingyourbody.Herecommendsskippingbreakfast,andtheneatingonly5bitesoffoodforlunch,and5bitesoffoodfordinner.Youdon’thavethesurgery,butyoueatasmuchfoodasifyouhad.10bitesoffoodperdayisnotverymuchfood.IstartedonOctober29thof2014at177pounds,andafter7days,Iwasalreadyat167.4.Theweightloss

wasastonishing.OnlyhCGhadpreviouslyallowedmetoloseatthisrate.After14days,Ihadgottento162.5,whichwasstill5poundsinaweek.Oneweeklater,Iwasdownto159.8.Suddenly,though,myweightseemedtoplateau.Overthenext5days,Ididn’tloseanyweightatall.Itwasmid-November,andmybodywasSCREAMINGatmetostopthiscrazydiet.Ofcourse,itwas—Iwasindangerofruiningmymetabolism.Fortunately,Ilistenedtomyhormonalsignals(remember—whenyougetanalmostuncontrollablesignalthatyouneedtoeat,itmeansyouaredoingsomethingWRONG.Youneverwantthisfeeling.It’sanSOSfromyourbody.Instead,whatyouwanttofeelispeacearoundfood,whileyouslowlyloseweight.RememberwhatItoldyouearlieraboutgettingyourhormonesinbalance.)IdecidedtogobacktointermittentfastingtomaintaintheweightIlostonthe5bitediet.It’snowonderthatmybodywasmadatme—IcalculatedthatIwasonlyeating500caloriesorsoperday,andIhaddonethatfor25daysstraight.KnowingwhatIknownow,I’mnotsurprisedthatmyweightlossstopped.I’msuremymetabolismwasslowingdown.AssoonasIstartedbackonintermittentfasting,myweightbouncedbackuptothelower160s,anditstayedthereuntilafterChristmas.

OverthatNovember/Decemberseason,Itoyedaroundwithseveraldifferentintermittentfastingregimens.ItriedEat,Stop,Eat,whichisoneoftheplanslistedintheAnnotatedBibliography.IwouldmixitupwithdaysofFast5,andalsoIincorporatedsomeupdays/downdays,inthestyleofalternatedailyfasting.Overall,Imanagedtomaintaina12poundlossfromthatroundofthe5bitedietbyfollowingvariousintermittentfastingtechniques.

OnDecember28thof2015,IrealizedIwasreadytodoanotherroundofthe5BD.Iwasagluttonforpunishment,andIapparentlywantedmoreofit.Thedoctorwhodevelopedthedietsuggestedthatyoudoitcontinuallyuntilyoulosealloftheweightyouwanttolose.Ihad30poundstogotogettomygoalweight,soIdecidedtocommit.Iweighed165pounds.

Fortunately,starvingyourselfiseasiersaidthandone.Mybodyallowedmetostickwithitfor21days,andIlost13morepounds.However,Iwasmiserable,theweightlossslowedtoacrawl,andIinstinctuallyknewthiswasn’tgoodforme.Again,Igotallofthehormonalsignalssuchasuncontrollablehunger,whichshouldhavealertedmethattherewasaproblem.KeepinmindthatthiswasbeforeIlearnedabouthowlongperiodsofcalorierestrictionslowthemetabolism,andshowsliketheBiggestLoserwerestillteachingusthatthefasteryoucouldlosetheweight,thebetter.ItwasnotthesmartestthingIeverdid.(DONOTTRYIT!!!)

Ididlearnsomethinginterestingaboutmyselfduringthose21days,though.IlearnedthatifIsavedall10bitesfordinner,itwaseasier.Icouldfastallday,

andtheneata500calorie/10bitedinner.Iwaseatingonemealaday!Itwassomucheasierthan2smallerandlesssatisfyingmeals.

Afterabandoningthe5bitedietforgood(andIdomeanFOREVER),IplannedtogobacktoFast5,soIrereadtheFast5bookforinspiration.That’swhenIrealizedthatDr.Herringmentionedseveraltimesinhisbookthathewasonlyeatingonemealperday.Suddenly,itclicked:Fast5wasinitiallyintendedtoincludeoneeveningmeal,not2shovedintoa5hourperiodoftime.Iimmediatelybeganusingaonemealaday(OMAD)approach.Iweighed152poundsonJanuary20th,2015,andIbeganOMADinearnest.BecauseIwantedtoloseweightfaster,Ilimitedmyselftoawindowofabout1hourmostdays,butIdidn’tcountcaloriesorrestrictfoods.IallowedmyselftoeatuntilIwassatisfiedeverynight.Afterallofthemadnessofthepreviousyear,andallofthecrazyrestrictions,onemealadayfeltluxurious.Ireached135onMarch17th,anddeclaredmyselfofficiallyatgoal.

Theonemealadayapproachworkedsomuchbetterthana5-hourwindowhadeverworkedformebefore.Iwasabletogettogoalattherateofabout2poundsperweek.ThatwasmuchbetterthanthepaceoflosswhenIateasmuchasIcouldina5-hourwindow.

Istillwasn’tconvincedthatOMADwasalifestyle,butIknewthatintermittentfastingWASmyticketforlongtermsuccess.Atthatpoint,Iwashappilywearingasize4(andsometimesa2!),andIunderstoodthataslongasIcontinuedwithintermittentfasting,andkeptaclosewatchonmyweight,Ihadthetoolstokeeptheweightoffforever.Myconfidencewashigh.

Imaintainedeasilyinthe130-132rangefromMarchthroughthelatefallof2015.Iexperimentedwithseveraldifferentintermittentfastingstrategiesduringthattimeperiod.5:2,withtwofull36-42hourfasts,suitedmeverywelloverthesummer,andthenwhenschoolstartedback,andIrealizedIwastoolazytopackalunchfor3ofthe5schooldays,Iwentbacktoeatingonemealadayduringtheweek.AtthatpointIgotabitcockyanddecidedthatIshouldfollowOMADduringtheweek,andhave“freeweekends.”ThiswasinOctoberof2015.IslowlygainedweightthroughoutNovemberandDecember,andinJanuaryof2016IrealizedthatIhadgottenupto138pounds.IfIcontinuedtogainweightatthatpace,IwasafraidthatIwouldberightbackwhereIstartedfrom.

InJanuaryof2016,Iwentbacktoonemealadayeveryday,buttheweightdidn’tdropoffthistime.Imanagedtomaintaininthemidtoupper130s,butIwantedtoseethelower130sagain.Istuckwithit,buttheweightdidn’tbudge.InlateFebruary,IdecidedthatIneededtotakemoredrasticmeasures,andI

starteddoing4:3,with3fullfasts(36hours)perweek.Slowly,theweightstartedgoingdown.Iinchedbackdowntothelower130s.

Hereissomethingtoknowaboutthattimeperiodinmylife:Iwasusingsteviaconstantly.Idrankcoffeeallmorningwithstevia,andthenIdrankapplecinnamonflavoredhotteawithmoresteviaallafternoon.Iwasconstantlyspikingmyinsulin,onlyIdidn’trealizewhatthatwasdoinginmybody.

InMarch,Dr.Fung’sbook,TheObesityCode,wasreleased.Ieagerlyreadit,covertocover.Hewasinsistentthatweabsolutelymuststopusingallsweetenersorsweetflavorsduringthefast,andthatincludesstevia.Ikickedandscreamed,butIdidit.Idrankmycoffeeblack.Istoppeddrinkingthesweet-flavoredhotteas.Ifollowedallfastingrecommendationstokeepinsulinlowduringthefast.

Thechangewasimmediate.Ilostmoreweight.Thefastwaseasier.Ididn’tthinksomuchaboutwhenitwastimetoeat.Couldavoidingsteviaandthatsweet-flavoredteareallyhavemadesuchadifferenceforme?Ithinkso,yes.

Rightaroundthattime,Irealizedthat4:3wasnolongereasy.Idreadedthefastingdays,andIevenbegantodreadtheupdays,becauseIdidn’tlikethewayIfeltwhenIate3mealsperday.Iwentbacktomyonemealadaylifestyle,andI’vebeendoingiteversince.

IdecidedthatIwouldlimitmyselftoonemealaday,andIwouldfocusonkeepingmyeatingwindowtoatimeperiodof5hoursorless.Theswitchfrom4:3toOMADmademefeelevenbetter.NowthatIhadgivenupstevia,Ifinallyunderstoodappetitecorrection.Ididn’tthinkaboutfoodduringtheday,andmylifestylewastrulyeffortless.IknewthatIhadfigureditout.Istoppedspikingmyinsulinduringtheday,Iateaccordingtomyhungersignalseachevening,andIfeltbetterandbetterovertime.

IstoppedweighingmyselfinAprilof2016,andhaven’tgottenonthescalesince.IknowthatIhavelostafewmorepoundssincethen,butIamnotreallytrying.Iwouldestimatethatmyweightisintheupper120satthispoint,butIreallydon’tcarewhatthescalesays.IwentdownonejeanssizefromMay-September,andmyfastinglifestylefeelstrulyeffortless.ThisiswhatIdonow.Ieatoneamazingmealeveryday,andifIneedasnackbeforeoraftermymeal,Ihaveit.FromMay-earlyOctoberItrackedmywindowlengthdailyusinganappmysonmade.Ienjoyedtrackingmywindow,andtheapphelpedmebeconsistent.Ilearnedthatmyaverageeatingwindowis21/2hoursperday,andthatseemstobemysweetspot.

Ifyouareinterestedintrackingyoureatingwindow,bytheway,Ihighlyrecommendmyson’sapp.Theotherappstrackedthelengthofthefast,andI

wantedtotrackmyeatingwindow.HereisalinktohisappintheAppleappstore:

https://itunes.apple.com/us/app/window-intermittent-fasting/id1112765909?mt=8It’scalled“WindowIntermittentFastingTracker”,byCalStephens,anditis

onlyavailableforiPhone.Thewaymydayusuallylooksisthis.I’llgethomefromworkbetween

4:30-5:00eachday.SomedaysIchoosetohaveasnack,andsomedaysIdon’t.Imayopenmywindowat4:30,orImightwaituntil5:30.Otherdays,Iwaitevenlonger.Dependingonmyfamily’sschedule,Iusuallystartcookingdinnersomewherebetween5:00-6:00.Ifmywindowhasn’talreadyopenedbeforethen,Iwillopenitwhencookingdinner.ItastethingsasIcook,andbythetimedinnerisdone,Iamreadyforagreatmeal.Wesitdownfordinner,andIusuallyenjoyaglassofproseccowithmymeal.Afterdinner,oncethekitcheniscleanedup,ImaydecidethatIwantsomethingsweet,andI’lleatalittlesomething.Icecreamisoneofmyfavoritetreats,andIenjoyitoften.AsImentionedbefore,nothingisofflimits:Idelay,andIdon’tdeny!

Onweekends,Ioftenfindmyselfwatchingtheclockabitmore.SometimesI’llopenmywindowwithasnackat3:00,ifIfeellikeIneedone.MyeatingwindowstendtobelongeronSaturdayandSunday,butIstilltrytolimitmyselftonomorethan5hours.Somedays,it’smorelike6hours,butusuallyitislessthan5.Onethingisforsure:I’mnolongerhaving“freeweekends,”likeIdidbackinthefallof2015.Irealizedthatdoesn’tworkwellforme.Ifeelbetterwhenkeepingtoafastingscheduleeveryday.

So—you’veheardmywholecrazystory.Afterallofmycrazyattemptsatdieting,forDECADES,Ifinallyhavepeaceandsanity.IamconfidentthatIhavefoundmypermanentstrategy.IamalittleleanertodaythanIwaslastmonth.Eventually,Ifiguremybodywillsettleatwhateverismy“ideal”weight,butI’mnotfocusedonthenumbersanymore.

AsIcontinuefasting,IamnoticingthatanylooseorwrinklyskinthatIhaveistighteningup.Myarmslooktoned,eventhoughIdon’tworkout.Mybellylooksbetterthanitusedto(eventhoughIknowI’llneverhaveafitnessmodelbelly.Iam47yearsold,had2babies,andIusedtoweigh210pounds.Nowayisthatbellygoingtoeverbeperfect,andthatisokay.)

ThelongerIfast,thebettermybodyshapebecomes.Thanks,autophagy!IhavemoreenergythanIhaveeverhadinmylife.IlookyoungernowthanIdid10yearsago.

ThefirstpictureisfromAprilof2014,whenIweighed210pounds.Thesecondisinthespringof2015,whenIweighedbetween130-135.ThethirdisoneyearafterIreachedgoal,inthespringof2016.Iamwearingthesamepantsinthe2ndand3rdphotos.Sincethe3rdphotowastaken,Ihavegottenalittleleanerasthemonthshavegoneby.Intermittentfasting:THANKYOU!

AppendixB:30journalpromptsFaceit—somuchoftheweightlossprocessismental,andwewouldallagreethatthereisahugeemotionalcomponentsurroundingfood.Wecelebratewithfood,werewardourselveswithfood—infact,it’simpossibletoavoiddeliciousfood.

Journalingisapowerfulprocess.Ihaven’tofficiallyjournaledinanotebook,butIhavewrittenmanyFacebookpostsinthemanyweightlossgroupsI’vebeenamemberofovertheyears.Writingoutmythoughtsandfeelingshasbeensoveryhelpfultome.Basically,Ihavemadethewholeworldmyweightlossjournal.YoumaynotwanttobeaspublicaboutyourstrugglesasIhavebeen,soaprivatejournaljustforyoumaybemoretoyourliking.

Ihavegivenyou30journalpromptshere.Buyyourselfasmallnotebook,setupadocumentonyourcomputeroryourtablet,orjuststapleafewsheetsofpapertogether,andbeginajournal.Thepurposeistoreallythinkaboutwhyyoueat,andhowfoodmakesyoufeel.Youcanusethesepromptsonebyoneinorder,youcanskiparoundandwriteabouttheonesthatspeakdirectlytoyouonnygivenday,oryoucandeviatefromthesepromptsentirelyandwritewhateverhelpsyoupersonally.

Afteryouhaveexhaustedtheseprompts,continueyourjournalingbywritingaboutanysuccesses,failures,orrevelationsyouexperience.Or,youcouldbelikeme,andjoinsomeFacebookgroupsorotherinternetsupportforums,andinteractwithothersthere.Nomatterwhatformatyoudecideon,thereissomethingpowerfulaboutwritingdownyourthoughts.

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1:Whatdoesfoodmeantome?2:“IdeservetobeslimandvibrantmorethanIdeservetoeat

recreationally.”Howdoesthatthoughtmakemefeel?3:WhatliesdoItellmyselfaboutfoodandeating?4:WhydoIeat/wanttoeatmorethanmybodyneeds?5:HowwillIhandlenaysayerswhosaythatfastingisbadforme?

6:Howimportantisthescaletome?WhatifIdon’tseequickprogress?HowwillIcopewiththat?

7:WhenIambored,andwanttoeat,whatcanIdoinstead?8:WhydoIwanttoloseweight?Really—deepdown—WHY?9:Otherthanfood,howcanIrewardmyself?10:DoIeverkeepeatingwhenIamfull?Ifso,whydoIdothat,andhow

canIstop?11:HowwillIhandlesocialsituationswhereIfeelpressuredtoeat,butI

don’twanttoeat?12:Whatfoodsmakemefeelgood,andwhatfoodsmakemefeelbad?13:HowwillmylifechangeifIcangetcontrolofmyeating/myweight?14:Whathasstoppedmefromlosingweightinthepast?15:HowdoIdefinesuccesswhenitcomestothislifestyle?16:WhatbehavioralgoalscanIsetformyself?(Note:behavioralgoals

aremorepowerfulthan“poundstolose”goals.Thisisbecauseyoucancontrolyourbehavior,butyoucan’tcontrolhowmuchweightyourbodyreleasesinagiventimeperiod.)17:Whathabitssupportmyweightloss/healthgoals?Whathabitsworkagainstme?

18:WhocansupportmeasIworkthroughthisprocess?Friends?Family?Apartner?

19:HowdoIfeelaboutthethoughtthatthislifestyleisFOREVER?Thatthisisn’taplanyoustopwhenyougetto“goal”?

20:What,besideseating,bringsmeJOY?21:HowdoIfeelduringthedaywhenIfast?Howdoesthatcompareto

dayswhenIdon’tfast?22:Howdomyclothesfeelonmybody?Aretheygettinglooserortighter?23:HowdoImakeaswitchfrom“diet”mentalityto“lifestyle”mentality?

DoIneedto?24:WhendidIfeelbestinmybody?HowoldwasI?HowdidIeatatthat

time?CanIlearnanylessonsfromthatversionofme?25:Whatdoes“Delay,don’tdeny”meantome?26:HowdoIdefineaspecialoccasion,whenitisokaytofeastratherthan

fast?27:DoIhavesomefoodsthatIconsidertobe“good”foodsandsomethatI

considertobe“bad”foods?HowcanIbreakfreeofthelabelsIhavegiventofood,sothatfooddoesn’thaveasmuchpoweroverme?

28:HowdoIwanttoteachthenextgeneration(mykids,mygrandkids)toapproachfoodandeating?WhatlessonsdoIwanttopassdown?

29:WhenIreflectuponmyownhistoryrelatedtofoodsanddiets,whatlessonshaveIlearnedaboutmyself?

30:Howdoesitfeeltofinallyhavecontrolofmyeatingbehaviors?

AppendixC:AnnotatedBibliographyAlloftheseoutstandingbooksareavailablefromonlineretailersase-booksorinrealbookformat(otherthanEat,Stop,Eat).Everysingleoneofthemwasinstrumentalinshapingmyunderstandingofhowthebodyworks.AnyerrorsIhavemadeinthesummariesaboutthecontentofthebooksaremine,andminealone.Iwouldrecommendanyofthem,andIwouldloveforyoutosupportthesepioneeringauthorsbypurchasingtheirbooks.

Thesebooksaren’tlistedalphabetically,inorderofpublication,oraccordingtoanyotheracceptedformofbibliographyformatting.Instead,Ihavearrangedthebooksinorderonascalefrom“completelychangedmylife”to“alsoagreatresource.”Ialsohaven’tgivenyoupublishernames,copyrightdates,ISBNnumbers,oranysortofformalinformation.Iamassumingyouknowhowtogotoabookseller’swebsiteandsearchbybooktitle.Thatwillgetyoutoeachoneofthesebooks.Happyreading!

TheFast-5Diet,byDr.BertHerringOfcourse,Ihavetolistthisbookfirst.Ifyouhavereadmystory,youknowthattheFast5planwasmyintroductiontointermittentfasting,andIfirstreadthisbookin2009orso.EventhoughittookmeYEARStofinallycommit,Ikeptreturningtothisplanuntilitfinallyclickedforme.Dr.Herringwritesthisbookinaveryapproachableway,andit’saneasyplantofollow.Ifyoureadit,lookforhiscasualcommentsabouteating“onemeal”everyday,andunderstandthatyouprobablyaren’tgoingtobeverysuccessfulifyourgoalistoeatasmuchasyoucanina5-hourperiod.Dr.Herringisatruepioneerintheintermittentfastingcommunity,andIameternallygratefultohimforhiswork.(Onecaveat:afterreadingTheObesityCode,Inolongeragreewithhisrecommendationsaboutdrinkingdietsodaswhilefasting.Hetakesmoreofa“tryitandseeifitworksforyou”approach,whileIamhardcore“DON’TDOIT....INSULINRELEASE!!!!”IfyoureadTheObesityCode,youwillbethesameway.)Dr.Herringalsohasawebsiteandprovideshealthcoachingforafee.IfyouneedmorepersonalizedsupportthanaFacebookgroupcouldgiveyou,checkouthishealthcoachingservices.

TheObesityCode,byDr.JasonFungThisbookchangedmylifeeventhoughitwasnotthefirstbookIreadonfasting,andIhadalreadyreachedmy

goalweightbeforeIreadit.Thiswastheonethatreallyhelpedmeunderstandhowthebodyworks—ittiedtogetherallofthelooseendsthatIpickedupalongtheway,intoonecohesivebigpicture.ItwasafterreadingthisbookthatIacceptedthefactthatIneededtogiveupmybelovedsteviaduringmyfast.BOY,wasthathard,butthescienceheoutlinesissocompelling.Anyonewhoreadsthisandthendecidestocontinueusinganysortofinsulin-stimulatingproductsduringthefast—Ijustdon’tgetit.Ihadsomany“a-ha”momentswhilereadingthisbook!Onethingtoknowaboutit:itisnotalwaysaneasyread.Itislong.Youmayneedtore-readsectionstounderstandthescience.Ifyouareimpatientandwantsomethingthatisquickandtothepoint,youmaynotenjoythisbook.I,however,havereaditmultipletimes,andeverytimeIdo,Ilearnsomethingnewaboutthebody.Dr.Fungexplainshowimportanthormones,specificallyinsulin,arethekeytotheweightlossprocess.Healsodiscussesthemanybenefitsoffasting,andhowwhatyoueatcanmakeadifference.Idothinkthathecouldhavebeenmorespecificabouthowtofast,andapparentlyheagreedwithme,becausewithinayear,hereleasedasecondbookcalledTheCompleteGuidetoFasting.Thesecondbookisfurtherdownonmylist,becauseitdidn’tteachmeanythingIdidn’talreadyknow.Thatbeingsaid,itmaybeabetterchoiceforanyonewhoislookingforlessscience-ybook.

AC:ThePowerofAppetiteCorrection,byDr.BertHerringYes,Dr.Herringisonmylisttwice.ThisbookwasreleasedwhenIwaspart-waythroughmyweightlossjourney,anditgavemeoneHUGE“a-ha”momentthathashadapermanentimpactonmymindset.I’mnotsurethatIwouldbewhereIamtodaywithouthavingmadethatmentalshift.Inthisbook,heintroducesustotheconceptof“appetitecorrection”(AC),andIthinkitisgenius.Hereallymakesitclearthatwhileintermittentfasting,weneedtokeepmodifyingwhatwearedoinguntilwereachtheholylandofAC.Thethingaboutappetitecorrection:youknowitwhenyoufeelit.Suddenly,fastingisn’tastruggle.Youstopeatingwhenyouarefull.EverythingclicksintoplacewhenyoureachAC!He’sabsolutelyright,andunderstandingthepowerofAChelpedmerealizehowIpersonallyneededtoapproachintermittentfasting.Ididn’thaveACwhenIusedsteviaduringthefast.Ididn’thaveACwhenIdid4:3.Ididn’thaveACwhenItriedtocram2mealsintoa5-hourwindow.Idon’tevenhavegreatACwhenIopenmywindowalittleearlier,at3p.m.Overtime,andwithlotsoftrialanderror,IunderstandthatIhavethebestACwhenIwaituntil5pmtoopenmywindow.WhenIdothat,Idon’thavetotimemyselfwhileIeatorconsciouslyrestrict.Thisisthegoalthateveryoneofusislookingfor:youwanttobeinaplacewhereyouarelisteningtosatietysignalsandyouarenot

fastingthroughsheerwillpoweralone.WhenyouunderstandAC,youcanexperimentuntilyougetthere.

TheScienceofSkinny,byDeeMcCaffreyIdon’tevenfollowDee’srecommendationsforwhattoeat,butIstillhavethisbookuphighonmylist,becauseit’sagreatintroductiontowhatweshouldeatandwhatweshouldn’teat(intheory).Ididfollowhersuggestionsbriefly(verybriefly)alongtheway,butitwasjusttoohardformetocommittoprocessed-freeliving.Ididrealize,however,thatIfeelREALLYGOODwhenthebulkofmydietismadeupofrealfood,asinwhatourgreat-great-grandparentsate.Thatrealizationaffectsmychoicestothisday,becauseIwouldratherfeelgoodthaneattotalcrap.I’mcertainIwouldbehealthierandleanerifIstucktoherguidelines,butIjustdon’twantto,darnit.Ifyoureadthisbook,overlookherrecommendationsabouteatingfrequentmeals;weareintermittentfasters,afterall.I’mcertainDeewouldbeveryupsetwithmeifshemetme.Sheiscompletelyanti-sugarandIeatsugareveryday;shedoesn’tlikerefinedgrainsandIeatthemeveryday;shewantsyoutoeatfrequentlyandIfasteveryday...yougetit.Idon’tfollowherrecommendations.Sigh.Thatbeingsaid,ifIstartedgainingweight,orwantedtolosemoreweightandwashavingtrouble,Iwouldnothesitatetotweakmydiettoincludemoreofherguidelines.Ibelieveshelaysoutasensibleplanforhowtoeatforhealth,butIjustlikeprocessedfoodtoomuch.Bread.Icecream.Cookies.Yes,yes,andyes.Iamhappilydelaying,ratherthandenying;thoughIdosometimesthinkaboutherrecommendationswhenIamdecidingbetweentwothings—allotherfactorsbeingequal,I’llselectthelesser-processediteminherhonor.Also,thankstothisbook,Iammorelikelytoincorporatenutritiousfoodsintomyeatingwindow.IeatalotmoreveggiesthanIusedto,forexample.

TheCarbohydrateAddict’sDiet,byDrs.RichardandRachealHellerAgain,hereisanotherplanthatIdon’tfollow,butitishighonmylistbecauseithelpedsteermetowardstheonemealadaylifestyle.It’snotevenavailableine-format,andyouwanttheoldversionfrom1991,whichyou’llprobablyhavetobuyasausedpaperback.Thepuregoldisintheintroduction,whereRachaeldescribesherweightlossstrugglesandeventualepiphany.Sheisfinallyabletoloseweightwhenshestartsskippingbreakfastandlunchandonlyeatingdinner,allthankstoarescheduleddoctor’sappointmentthatrequiredhertobeinthefastedstate.Rachealinventedintermittentfastinganddiscoveredappetitecorrection,butshedidn’tevenknowit.Shereachesthenirvanaofappetitecorrectionbyeatingonemealadayfordinner,goesontoloseallofherweight,andmaintainseffortlessly.Soundfamiliar?Ifnot,rereadmychapterontheonemealadaylifestyle.Shewaslivingitbeforeitwasathing.Theactualplan

listedinthebookisacombinationoflowcarbmealswithonedailyrewardmeal,atwhichtimeyoucaneatwhateveryouwantwithinaonehoureatingwindow.Thisbookwastrulybeforeitstime,astheprinciplesmakecompletesensewhenyouviewherrecommendationsthroughthelensofTheObesityCode.Ibelievethatintermittentfastingwithonemealperday,whichiswhatsheactuallyDID,ismorepowerfulthanthelowcarbplansherecommends;however,ifyouarehavingtroubleadjustingtoanintermittentfastinglifestyle,Iwould100%recommendthatyoustartwithherbook’splanandworkyourwayuptotheonemealplan.

TheCompleteGuidetoFasting,byDr.JasonFungandJimmyMooreIalreadymentionedthisbookinthesectionforTheObesityCode,andItoldyouthatitislistedfartherdownmylistbecauseIdidn’tlearnanythingnew.Iwassoexcitedforthisbooktobereleased,andwasabitdisappointedwhenitactuallycameout.Still,itisagoodchoiceifyoufindTheObesityCodetobetootediousforyou.Iwanttowarnyou:becauseJimmyisaco-author,thisbookhasadecidedlyLCHF/Ketoslant.Heck,evenDr.FunghasthatLCHF/Ketoslantonmanyhisblogposts.IfyouknowJimmyMoore,you’llrecognizehimfromthelowcarbcommunity,andyoualsoknowthathehaswrittenseveralbooksrelatedtofollowingaLCHF/Ketolifestyle.SinceDr.Fungpromotesinsulincontrolasthekeytomanagingweight(andhealth),itwasonlynaturalthattheLCHF/Ketocommunitywouldembracehiswork.Thisbookisanexampleofthecollaborationbetweenthetwo.Beforereadingthisbook,youneedtounderstandsomethingaboutJimmyMoore:eventhoughhefollowsLCHF/Keto,hehashadahardtimemaintaininghisweightloss,andalsoneverreachedhisfinalgoalweight.ThankstohiscollaborationwithDr.Fung,heisusingfasting—bothlongfastsandintermittentfasts—tohelphimmakemoreprogress.EventhoughIpersonallydelay,ratherthandeny,IrecognizethattherearepeoplewhoaresoinsulinresistantthattheymayneedtoincorporateLCHF/Ketostrategies,alongwithintermittentfasting,totrulyreachtheirgoals.Thisbookisagreatresourceforanyonelookingtocombinethetwoapproaches.Whichisnotgoingtobeme.Nope.#ILoveYouCarbsGoodCalories,BadCalories,byGaryTaubesILOVEDthisbookwhenitcameoutin2008.It’snonfiction,butitreadslikeathrillerincertainsections.Taubesweaveshiswaythroughyears—decades—CENTURIES,even—ofnutritiondogma,andshootsholesinmanycommonlyheldtheories.Highcholesterolisbad?ISIT?IsitREALLY?Hequestionseverythingwehavebeentold,andwhenIreadthisbook,Irealizedthatnotallbeliefsweholdastruearebasedonsolidscientificstudies.JustlikeDr.Fung,Taubesquestionsthelegitimacyofthecaloriesin/caloriesout(CI/CO)theory,andeversinceIreadthisbook,I

haven’tbelievedthatCI/COiseitherassimpleasmostpeoplethink,orasaccurate.AsDr.FungdoesinTheObesityCode,Taubesmakesacaseforinsulinbeingthedriverofobesity,ratherthancalories.Onceyouunderstandthat,youunderstandwhyfastingworkssowellforweightloss(especiallywhenyoutakegreatcaretopreventinsulinspikesduringyourfast,asIrecommend.)Ihaven’treadthisbookinyears,butonceIgetmybookpublished(andifyouarereadingit,you’llseeIdid!),andIhavesometimeonmyhandsagain,IthinkIwillgiveitagoodre-read.

WhyWeGetFatandWhattodoAboutIt,byGaryTaubesThiswashisfollowuptoGoodCalories,BadCalories.Asinthefirstbook,Taubesdiscusseshowmanyofthecommonlyheldbeliefsaboutdietandnutritionareflat-outwrong.CI/CO—completelydestroyed.Onceagain,Taubesmakesacaseforinsulinbeingthedriverofobesity,ratherthancalories.Whenthisbookcameout,IgaveLCHFonemoretry,anditSTILLdidn’tworkforme.AsImentionedinearliersectionsofthebook,Idon’tfeelwellwhenIfollowaLCHFlifestyle,andIalsolovecarbs.Ican’tsticktoLCHF,andevenwhenIdidmakemyselfsticktoitforacoupleofmonths,Ididn’tloseanyweight.Ijustcan’tloseweightwhenIeatallday,nomatterwhatIameating.No,forme,Idon’tlowermyinsulinbyeatingLCHFalldaylong,Iloweritbyusingintermittentfasting.Theunderlyingscience,however,isthesame.Ifyouunderstandtheprinciplesinthisbook,youunderstandwhyintermittentfastingworkssowell,thankstotheinsulincontrolitprovides.Iamgoingtore-readthisbook,rightafterIre-readGoodCalories/BadCalories.Bothareexcellent.Bytheway,GaryTaubeshasanewreleasecalledTheCaseAgainstSugar,andIamnotevengoingtolookdirectlyatitintheKindlestore,becauseIamnotabouttogiveupsugar.I’llgiveitupfor19-23hoursofeveryday,sinceIamfasting,butthatisIT.Sorry,Gary.No.

TheEveryOtherDayDiet,byDr.KristaVaradyThisisanexcellentbook,andIhighlyrecommendittoanyoneconsideringanalternatedayfasting(ADF)approach.Dr.VaradyhasdoneagreatdealofresearchinauniversitysettingonADF,andshehasreportedgreatresultsfromthestrategy.Shesuggeststhatyoueata400-calorielunchordinnerplusa100-caloriesnackonthedowndays,whichshecallsdietdays.Personally,IfoundthatIwasabletocomplywiththedietdaysbetterwhenmycalorieintakewas0,becauseonceIstarteating,itishardformetostop.Shealsorecommendslunchspecificallyforyour400caloriemeal,andIknowmyself—ifItriedtoeata400calorielunchandtheneatnothingelse(besidesa100caloriesnack)Iwouldbesohangrythateveryonewouldhavetoavoidmefortherestoftheday.ItisSOMUCHEASIERformetoeatnothingatallthanitistosticktoatinymeal.Youmayfindthatyoudo

verywellwitha500-calorieday,however.IfyouwanttotryADF,thisisthebookIwouldrecommendfirst.

TheAlternate-DayDiet,byDr.JamesJohnsonIreadthisbookbeforeIreadTheEveryOtherDayDiet,butIlikeVarady’sbookalittlebetterbecauseofherresearch.Still,thisisanothergreatADFplan.Hisplanisoftenreferredtoindietcirclesasthe“JUDDD”plan,whichstandsfor“Johnson’sUpDay/DownDay”plan.Iamprettysurethatheisthepersonwhocameupwiththe“upday”“downday”terms.

TheFastDiet,byMichaelMosleyandMimiSpencerIreallywantedthisplantoworkforme,becauseitissoeasy:pickany2daysperweek,andfast,andtherestofthetime,eatnormally.It’swhatwecall5:2.Inthisplan,aswiththeADFplans,fastdaysarereally500caloriedays,andyoucanspreadthemoutthroughoutthedayhoweveryouwant.Iusedmyownversionof5:2formaintenance,andratherthaneating500caloriesonthe2downdays,Ididfullfasts,andwenttobedwithouthavingeatenanything.5:2isjustnotenoughfastingformetoloseweight,thoughthousandsofpeoplehavesuccesswithit.

The5:2Diet,byKateHarrisonKateHarrisontakestheplandevelopedbyMichaelMosley,whichwasoriginallynotabook,andputsitintobookform.Confused?Letmeexplain.Dr.MosleyfirstpresentedhisworkinaBBCdocumentary(Horizon:Eat,Fast,andLiveLonger),wheretheconceptof5:2wasactuallyborn.KateHarrisontooktheideasfromthedocumentaryandputthemintothisbook.Later,Dr.MosleyandMimiSpencerwrotetheirownbook.Whicheverplancamefirst,theyareboththesame:2daysof500-calorie“fast”days,and5daysof“eatingnormally.”

Eat,Stop,Eat,byBradPilonThisbookisonlyine-bookform,anditisonlysoldthroughBradPilon’swebsiteathttp://eatstopeat.com/.Bradisaninternetmarketer,soyou’llseeallsortsofhypeonhiswebsitepromptingyoutoBUYNOW!tounlockthesecretsofintermittentfasting!Evenifyoudon’tbuyit,it’sworthatriptohiswebsitetotakealookathim,becauseheisabodybuilderandisripped.Eventhoughamuscle-boundmanisn’tmypreference(myhusbandislanky),Braddoeshaveagorgeousphysique,andthereisnoharminaquickpeek.Goahead.I’llwait....BradillustratesthroughhisownphysiquethatfastingisNOTgoingtocauseyoutolosemusclemass,likemanycriticsclaim.Brad’sactualplaninvolvesacoupleof24-hourfastseveryweek,whichyoudoasadinner-to-dinnerfast.Itworkswellforhim(abodybuilderwithLOADSofmusclemassandverylittlefat),butitisdefinitelynotenoughfastingformetoloseweight.Still,it’sagreatillustrationoftheconceptthatfastingwon’tdestroyyourmusclemass(andIdomeanaGREATillustration.)TheWarriorDiet,byOriHofmeklerThisissuchaninteresting

book,eventhoughitisprettyfardownonmylist.OriHofmeklerpresentsacaseforeatinglikeawarrior:fastduringtheday,andthenfeastatnight.Actually,hecallsthepartduringthedaythe“undereating”phase,soyouaren’treallyfastinginthewayweunderstandit.It’sALMOSTintermittentfasting,butnotquite,becauseheallowsyoutoeatsmallamountsofthingsduringtheday,suchasfruit.Heprovidessomeinterestinghistoricalcontexttotheideaoffeastingeverynight,whichiswhyIincludedthisbookonmylist.Iwouldn’trecommendfollowingitthewayhehasitwritten,becauseyouaren’treallyfasting;instead,readitforthehistoricalinsight,butfollowitusingthefastingrecommendationsIgiveinthisbookduringtheday.Ifyoudo,youarefollowingtheonemealadayplan,whichyouknowismyfavorite,andthewayIamcurrentlylivingmylife.

TheCalorieMyth,byJonathanBailorThisbookisprettyfardownonmylist,butitwasanotherthatshapedmycurrentthinkingaboutcalories.JustasDr.Fung,GaryTaubes,andDeeMcCaffreyinsist,JonathanBailorexplainsthatallcaloriesarenotequalwithinthebody.Ilikeanybookthatshootsholesinthecaloriesin/caloriesoutmyth,whichiswhyIincludedthisone.Honestly—inmyopinion,anyonewhostillbelievesthatallcaloriesaretreatedthesameinthebodyjusthasn’treadverymuchaboutnutrition.Whileweallknowthatyoucouldloseweighteatingnothingbuttwinkies,wealsounderstandthatyouaren’tgoingtogetthesameresultsifyoueat2000caloriesoftwinkieseachdayvs.2000caloriesofrawvegetables.Also,youaregoingtohaveterriblelong-termresultsonthistypeoftwinkie-plan.Ifyoustilldon’tbelieveit,eitherconductastudyofone(usingyourself),orreadthisbook.

AppendixD:Testimonials:FastingWORKS!

Inmyyearsofintermittentfasting,Ihavemetsometrulyinspiringpeoplewhohaveusedintermittentfastingtogettheirhealthback.Herearesomeoftheirstories.Intheirownwords,theywilltellyouhowintermittentfastinghaschangedtheirlives.Ihavetoadmit—thisismyfavoritepartofthewholebook.

Youdon’thavetotakeitfromme:intermittentfastingnotonlyworks,butitchangeslives.Noticethecommonthreadinthesestories:justlikeme,mostofthesepeoplehavetrieddietafterdietovertheyears,andmanyhadgivenuponeverbeingslim—untiltheydiscoveredintermittentfasting.

Enjoytheseinspiringstoriesofsuccessandhope!

ShirleyJean:

BREAKINGFREEFROMDIETS!!!

Ihavebeenayo-yodieterforabout45years.Ihavebeenonjustabouteverydietyoucanthinkofwithmylowestweightjustunder130andmyhighestat230.Ihaveliterallyspentthousandsoncommercialprograms,pills,powders,shakes,dietbooks,gymmemberships,exerciseequipment,exercisebooks&videos.IevenworkedforoneyearasaWeightLossCounselorforawell-knowncommercialweight-losscentre,believingIcouldfinallylosemyweightandlearnfrom"theexperts"howtokeepitoff!!Ironically,Iwaschosentoalsoleadthe"Lifestyle"classes.Somuchforlearningfrom"theexperts".Ididlose28#sbuteventuallybecametiredofthesameolefood,mostofitnotfilling,satisfying,nortasty.

WheneverIembarkedonmynewestendeavortodropweight,Ifoundmyselfwithacompletelyfocusedmindset,determinedthatTHIStime,Iwasgoingtoreachmycovetedgoalweightnumberandmagically,Iwouldmaintainthatnumber!!Alas,thefewtimesImetthatgoal,Iremainedthereforavery,verybrieftime.Ijustwasn'twillingtocontinuewiththosedietfoods,powders,

brieftime.Ijustwasn'twillingtocontinuewiththosedietfoods,powders,shakes,pills,andendlessmeetingsfortherestofmylife!!SinceIneverlearnedhowtomaintainmynewsize,Ialwayshadanxietyaboutkeepingmyweightoff.ThelostweightwouldcreepbackonuntilIstartedthenextdiet.Viciouscycle.About2-3yearsago,IstartedhearingaboutIFandaftertryingvariousIFprotocols,IheardaboutGin'sOneMealaDay(OMAD)Facebookgroup.IwasintriguedbecauseIhaddonethisbeforewithgreatsuccess.Backinthelate70s,Ireadabookwithacrazytitle"TheEATFYLdiet",whichstoodfor"eatallthefoodsyoulove"inonehour,onceperday.Ididthis,enjoyedit,andwasverysuccessfullosingthe15poundsIwantedtolose.Iviewedthis"diet"asatemporarymeanstolosemyexcessfat,neverasamaintenanceplan.Withouttheresearchtobackitupandnosupportgrouplikewehavetoday,Ididgainbacktheweight.AfterafewbriefattemptswithOMADoverthepastyearorso,IbecameseriousaboutOMADwithGin'sSeptember2016challengeonherFacebookgroup.Istartedoutinmytypicalway,inarushtogettomygoalweight.Iprojectedintothefuturewithalaidoutplan...ifIloseXamountofweighteachweek,thenIwillreachXweightbyXdate.Iweighedmyselffrequentlyandchartedmyweightonagraph.Ialsoweighedandmeasuredmyfood,keptafoodjournal,andcountedcalories.ThankstoGinandherno-weighingphilosophy,Ieventuallyrealizedthatthescalehasneverhelpedmetosucceed.It'salwaysbeenalove-haterelationshipandquitearollercoasterride.InearlyNovember,Idecidedtostopweighingforawhile,whichmeantIstoppedchartingmyweightonagraph.ItalsomeantIwouldstopprojectingmyweightlossintothefuture.Wow...that's3"dietbehaviors"!!Ithendecidedtoexamineother"dietbehaviors"ofmine,suchaskeepingafoodjournal,countingcalories,weighingandmeasuringmyfood.IhadanepiphanyasIrealizedthatallthisweighingandmeasuringandcountingandtrackingofmybodyandmyfoodreinforcedinmymindthatOMADwasjustanotherdietandnotapermanentlifestyle...forme.Imadethedecisiontostopanybehaviorsthatfeltlikedietbehaviorstome.InolongertrackanythingandInolongerfocusonnumbers.

MyfocusistocontinueOMADeachday,onedayatatime,knowingI'mcontinuingtogetsmaller.I'mnot100%perfectonthisjourney,butIAMmakingprogress.WhenIlastweighedmyselfinearlyNovember,Iwasdownabout42#sfrommyhighestweight,with23#softhatlostwithOMADsinceAugust31,2016.Idowanttoreleasemoreweight,butIhaveno"goalweight"number.Rightnow,mygoalisnotanumber.MygoalisFREEDOMtoenjoy

number.Rightnow,mygoalisnotanumber.MygoalisFREEDOMtoenjoyfood,withoutguilt,withoutdeprivation,withoutweighingandmeasuringandcountingandtracking.AndI'mthere!!!I'mlivingATMYGOAL!THISismypermanentlifestyle.THISismy"maintenance"!!

Robin:

Ifinallydidit!Ittook8yearsbutI'venowlost100pounds!I'mjust5poundsfroma'normal'BMI.Ican'tthankDr.JasonFungenoughforgivingmetheinfoIneededtomakeithappen.IbelieveGinwastheonewhofirstpostedhisYouTubeseriesformetosee.Thatserieschangedmylife.IsurelycouldhavedonethingsfasterhadIhadhisinfoearlier.Keto+fasting=whatworksforme.

I'vedonealittlebitofeverythingasIthinkit'sgoodtoswitchthingsup.WhenIfirststarted,eatingonemealadaydidn'tallowmetolose.SoIdidlonger,42hourfastsmaybe3xperweek.ThenIaddedLCHF/Ketoandthathelpedtoo.Ialsosometimesdomulti-dayfastswherethefirst2daysareafatfast,andthenthenext1-2daysarejustcoffeewithalittlecream.Ithinkchangingthingshelps.NowIcanstillcontinuetolosewith2ketomealsaday,butI'llcontinuetoworklongerfastsinasItrytolosemaybe10-15morepounds.

K.S.:

Ihavebeeneatingonemealaday(dinner)foralmost20years.Ihadnoideathatthiswasa"thing".Infact,Ihavebeenfairlysecretiveaboutitduetopeople'sreactionsandinordertoavoidbeingaccusedofhavinganeatingdisorder.WheneverIamconfrontedaboutpeoplefromworkorfamilyaboutmyeatinghabits,Iusuallyactcasualandchangethesubjectbecausenobodyreallyunderstandshowwellthishasworkedforme.Istartedbyaccidentin1998whenIwas20yearsoldandworkedasawaitress.Iwouldstartworkat6:00pmandhavedinneratwork.ThenIwouldworkallnight,gethomeat2or3am,gotosleep,wakeupintheafternoonandgotowork.Thisishowmyonemealadayjourneystarted.Mybodyadjustedquicklyandkeptthisupafterleavingmywaitressingjobandgoingbacktoschool.Withinayear,Ihadlostabout50lbs.Ikepttheweightoffformanyyears.In2011Igainedafewpounds,probably

kepttheweightoffformanyyears.In2011Igainedafewpounds,probablybecauseofage,butwasstillwellwithinanormalweight.Nowtwobabieslater..lostmostofthatbabyweight(althoughblewupinbothpregnancies).I'mnotasstrictasIusedtobebutstillmaintainmyonemealadaydietonmostdays.Iliterallycan'tfunctionifIeatlunchnow.I'mjustwaytootired.Anyways,that'smystory.

Amanda:

I'vealwaysbeenachubbyperson.Irememberweighing150lbsinthe5thgrade.WhenIwas18Istartedskippingbreakfastandlunchandjustatedinner.AtthetimeIwasunawareoffasting,andwasjusttiredofbeingoverweight.Idon'tknowwhatIstartedatthen,probably165lbsorso,butstandingat5'6.Igotdownto140lbs,size4jeans.Thenmyfiancécamealong.Igotalittlecomfortable,gainedsome.Thenafterwemarried,Ipackedonthepoundsandwasupto185lbs,whichatthetimeIrememberitbeingthebiggestIhadeverbeen.Igottiredofitandstarteddietingagain.I'venevermuchbeenabreakfastperson,soIjuststartedskippinglunch,whichleftdinner.AndIwalkedlikeacrazyperson!Iwouldgetupeverydayandwalk2-3milesbeforeworkat1pmintheafternooninthehotsummer,andthenatwork,Iwaswalkingnon-stopfor10hoursstraightandIpurposelywouldgoupanddownstairsmorethanneeded.Ineverusedmystepcounteratwork,buttrustme,itwasalot!Igotbackdownto140lbsagain.That'smyidealweight.Again,atthetimeIhadneverheardoffastingoranything,soIdidn'ttellanyoneandIwouldstilldrinksugarystuff,soitwasn'tatruefast,butIwasonlyeatingonceadayandit’spartofmyjourney.

Afterthatcame2kids.Afterthefirstbaby,Iweighed165lbsandkeptthatforseveralyears.Wetriedseveraltimestohaveasecondbabyandwelost2intheprocess.Iwasdepressedandgaveuphope.Foodwasmyfriend.WhenIgotpregnantagainwithmydaughter,Iwasupto190lbs.I'mhypoglycemic,andwhenIwaspregnantwithher,itwascrazyhowfastandhardanepisodewouldhitme.ItookanaponceandwokeuphavingabadepisodeandrememberscootingdownthestairsonmybuttbecauseIwastooweaktowalkandIhadtokeepstoppingandforcingmyselftostayawakebecauseIkeptgoinginandout,andthenIcrawledtothekitchenandgrabbedaboxofcerealandlaidonthe

kitchenflooreatingasfastasIcould,hopingIcouldstopitbeforepassingout.ItwastheworstepisodeI'veeverhadanditwasscaryashell.AfterthatIremembermakingsuretoeateveryhour.Asandwich,anapple,acookie,itdidn'tmatter,justsomethingtokeepmysugarfromplummeting.MyhusbandworksalotandIhadatoddlertocarefor.Icouldn'triskbeinghomebymyselfwithhimandhavinganotherbadepisode,hewasn'tevenoldenoughtounderstand911.SoafterIhadher,Iweighed203lbs.

Afterafewyearsoffocusingontakingcareofthekidsandignoringmyself,Iweighed216lbs.atmyheaviest.Itwasthesummerof2014.Wetookthekidstoathemeparkandmyhusbandtookapictureofmeonaridewiththekids.WhenIsawthepictureIwashorrified,disgustedandtiredofbeingoverweight.Istartedskippingmealsagainandstartedridingmybikeeverynight.ByChristmasthatyearIwasdownto178!IfeltgoodandIstoppedtrying.TheninAprilof2015whenIrealizedIhadgainedandwasbackup185,Iwasupset.That'swhenIgotreallyserious.Iwentbacktojusteatingdinner,butatthattimeIhadjoinedafastinggroupwhothinksit'sonlyaboutcaloriesin/caloriesout(CI/CO),andIdidn'tknowanybetteratthetimesoIwasstillhavingmycoffeewithsugarandcreamintheam,wouldeatdinnerandthengoforarun.AfterthatI'ddrinksomewine.IalsostarteddoingJillianMichael’s30dayshredworkouteverymorning.Iworkeduptorunning6mileseverynight.ByAugustIwasdownto143lbs.!!Ifeltgreat,fullofenergyandwashappywithmyselfandlifeagain.Icouldcrossmylegsagain,seemycollarbonesagain,Icouldrunmilesuponmileswithoutstopping,Icouldgooutsideandplaywithmykidswithouttiringout,Iworeasize2jeansforthefirsttimeinmylife!!

Imaintainedthatthroughspringofthisyearandithadcreptbackupto156lbs.ButonceIjoinedtheOMADFacebookgroupandhavestartedfastingthecorrectway,I'velost3lbs.Ilovefastingthecorrectway.I'mNOThungryandIeatlessduringmymealtimes,whereasbeforewhenIwashavingsugar/creamcoffeeinthemorning,Iwasmiserablealldayuntildinner.I'vebeensicknonstopforthepast2monthsandbeingonmedicinesthatrequiretobetakenwithfoodmorningandnight,I'venotbeenabletoreallyjumpin,butthefewtimesI'vebeenoffmedsI'vebeensuccessful,lostthe3lbs.andhavekeptmyselffromcreepinguphigher.IjuststartedanewmedicineFridaythat’sgottobetakenfor

14days,soI'mgoingtowatchhowmuchIeatandtrytostillfastfor16hourssothatI'mdoingsomefasting,butstilltakingmymedicinewithalittlefoodsoIdon'tgetsick.

Here'sapictureofmeatmyheaviestandinthespringwhenIwasdowntomyidealweight.Istartedat216lbssize16/18jeansandgotto143lbsandcouldcomfortablyweara4andsometimesa2dependingonthebrand.WithOMAD,Iwillgetbacktomyidealweightagain,IhavebeforeandI'lldoitagain,butthistimeIwilldoittherightwayandIllmaintainthiswayofeating,itreallyisthebest!

Hanaa:

IamHanaafromEgypt.Iam53,butIwasonly29afterhavingmyfirstchildbackin1992whenIhadtotraveltoFrancewithmyhusbandfor2years.Iwas58kg,only3kilosabovemyprepregnancyweightandquitesatisfied.InFranceeverythingchanged.ThemediatothepetiteFrenchwomenpreachedasveltephysique.IgotthefeelingIwasfat,andstartedcountingcalorieseveryday,exceedingmylimit,failing,blowingitandbingeingtostartovernextday.Andmybulimiastartedtoo,withdepression.

mybulimiastartedtoo,withdepression.

IcamebacktoEgypt60pluskg,depressed,bulimicandperpetuallydieting.TheystartedmeonantidepressantsandIbecamereallyfat.Between1994and2012Iwentfrom62to90kg.Andallthroughthoseyearstherewasn'tadayIwasn'tdieting!ItriedseveraltimestogetofftheantidepressantsbutrelapsedeverytimesoI'monthemforlifenow.Ididmanagetolosearound12kilosseveraltimesduringthoseyearswithdietician'shelponlytogainthemwithafewextrakgeachtime.Ilostmoneyondieticians,dietbooks,healthfoods,dietmedicines......etc.Idevelopedcancerofthebreastin2012andthoughtI'dloseweightwiththechemotherapybutdidn't.ButIrealizedIwaskillingmyself.

OnedayIwasbrowsingAmazonforyetanotherdietbookwhentheysuggestedIpurchaseDr.Moseley'sfastdietbook.IclickedonlybecauseIthoughtfastmeant"quick".Fastingwasthelastthingonmymind:Iwasunabletofastevenforreligiouscauses.ButIwassodesperateIorderedthebook.

Istartedon5-2fastingin2013becauseIthoughtifIcouldeatwithoutrestrictioninquantityorqualityfor5days,itwasworthrestrictingfor2non-consecutivedays.Withtimemyappetitegottamed.Ittookalmost1yeartolose10kg.ThenIbecameimpatientandwantedquickerresults.Ispent2014andagoodpartof2015doingthefivebitedietandcompletelyfailing.ButIneverregainedthose10kg,Ithinkbecausethereissomesortoffastinginvolvedinfivebite,andIwashookedonfasting.Ijustcan'ttakeanyfoodbefore4p.m.now.

InSeptember2015IstartedontheEveryOtherDayDietafterreadingthebook.ByDecemberIhadlostanother10kg.Afterthatthe36-hourfastsseemedunsustainable,andI'vebeenonDr.BertHerring’sFastFivedieteversince.Idon'tloseonitbecausetheeatingwindowistoolongIthink,andIeattoomuch.IfoundGin’swonderfulgroupandstartedseriouslyonOMAD(onemealaday)hopingtolosethelast10pluskg.I'mnotinahurry.I'mworkingonmyselfto

stoporlimitaddedsugarsduringregulardays(notallcarbs).Andtoincorporatesomesortofextendedfastonceeverymonth.

BesidestheweightlossmyHbA1chasgonefrom6to4.8andlasttimeIhadmyabdominalsonarthephysicianfoundnoevidenceofthenon-alcoholicfattyliverIusedtohave.

BrianSiemon:

––––––––

Somewhereinthe2000sIwasinCaliforniaandhadgainedweightto280#s.Ihaveneverbeensupersmall.Iweighed180inhighschoolandwasinprettygoodshape.Istartedworkingoutandeatingbetter.Iwasabletolose30lbsthenmovedbacktoSpokaneandjoinedagymandworkedhardtodietandworkout

to195from250.IdidalotofcardioatthetimesoIhadlost85lbsbuthadn'tgottentoseemyabs.Imovedawayfrommygymandstoppedworkingout,starteddatingagirlaswell,andeventuallygainedbackto271whenIgotmarried.WewentonWeightWatchersfreestylecountingpointsorwhatever.Lostabit;Ithink20.Westoppeddoingthatandwebothgainedweight.IthinkIwasstillaround270ishandwedidhcgandlostdownto220lbs.Assoonaswestoppedstavingourselveswegainedtheweightallback.Ihoveredat280.NextItriedveganfor6months.

ThenIlostmywifein2014.Ididn’tweighmyselfbuthadthecrazyideathatnowaywasIover300lbs.ThenonedayIstoodonthescaleatmyin-lawsandsawIwasat328lbs.Ididn'tweighagain,soIcouldhavebeenover330whenIstartedworkingout.ThefirstthingIdidwasgetmygymmembershipbackandstartedgoingtothegym.Icutmyeatingandstartedcountingcaloriesanddoingaboutanhourofcardioandthen1hourofweights5daysaweek.Sometimesmore.

IatelotsofveggiesandwouldendupskippingbreakfastsometimesbecauseitfeltbettertoworkoutonjustcoffeeeventhoughIaddedcaramelcreamer.Ididthatlowcaloriedietfor6monthsandwasabletogetdownunder300#s.IfeltalotbettereventhoughIwasstillheavy.

InAugustIstumbleduponintermittentfasting.IthinkafteronedayIhadjustdrankcoffee,workedout,andthendidn'teatallday.IrememberfeelingthatIshouldeatandIcouldeat,butIwasn’treallyinneedoffood.

IfoundtheWarriorDiet,whichisfruitsandnutsduringthedayandafeastatnight.Idiscoveredthewords“intermittentfasting”andlookedupatonandwatchedatonofvideos,readabunchofstudies,somewerebogusandsomewerejustaboutfasting.Ireadsomeblogsaboutfastingandsawresults.ThebiggestthingInoticedwasalotoftheblogsorstoriesendedwith"andallthiscanbeyoursfor$39.99."

SothenextdayIstoppedeatingduringthedayandhadjustonemealatnight.Ireadallabouthungerhormonesamongahundredothernewvocabularywords.Inon-stopGoogled.Idrankmyblackcoffee,drankatonofwater,andateonemeal.Ihavedeviatedon3occasions.2werevacations,2dayseach,andIlongedtogobacktoonemeal.Mybodycravesit.TheotherwasatresLechecakeIneededtotrysoIdid.EventhoughIthinkittriggeredsomehungerIwasinthelifeandknewtherealhungervs.thehormonalhunger.Ihaven’treachedmygoalyet,whichistoberipped.Butthisistheeasiestwaytoloseweight.Idon’trestrictanythingalthoughIdon’teatsomethingsIusedtosinceit’sjustnotworthittomytastebuds.

Mytotalweighttodayis76lbs.lost.MyaverageweightlossfromMarchisabout1.97lbs.aweek.ThataveragekeepsgoingupsinceIhavelostwaymoreinthelast3monthsvs.thefirst6monthsoffollowingCaloriesin/CaloriesOut(CICO).

Bev:

Thisistheshortversionofmystory.Iweighedaround300lbs.inthe1980s.Iwasdepressed,andIprayedtotheLord,andHeledmetoeatingonlyonemealperdayandwalking.Ittookme2yearstolose150lbs.Iateonemeal,withnomorethan870caloriespermeal.Istartedouteatingfrozendinners,becauseIcouldnotcook.Ihadbeenoneverydietknowntoman.Allofmylife.AtanearlyageItookdietpills–blackbeauties,andothers.ThemostIhadlostbeforetryingonemealadaywas70lbs.–andIgaineditback.Withtheonemeal,Iwassuccessful.MostlybecauseIbelieveinobediencetotheLord.Obediencepaidoffandroyally.

Throughthatjourney,likeIsaidIstartedwithfrozendinners,andIrewardedmyselfwithsomethingsweet.Thedownsidetothiswasthebondageofcountingcalories.Duringmyjourney,Ialsostoppedeatingmeat(Iambacktoeatingmeatnow).Foradecade,Iatevegetarian.Thatwasextremelydifficult.BackthenitwasdifficultwhereIlivedtoeatthatway.Youhadtobecreative.Iatea

thenitwasdifficultwhereIlivedtoeatthatway.Youhadtobecreative.Iatealotofbeans.IjoinedtheFacebookgroupbecauseIwantedthefellowshipwithothersthataredoingitalso.IamjustdoingwhatIdidbackinthelate80’searly90’s.IhadneverheardofDr.Fung.....IlikethewaythatIdoit,causeitisprovensuccessfulforme.Inolongercountcalories.MosttimesIeatat1pmandIstopwhenIamfull.Idon’teatanymoreuntilthenextday.IfIeatanylater,like5pm–Iampreoccupiedwithfoodtheentirenight.Gettingenoughcaloriesisnotanissue,causeIeatlavishly.....goodfat,goodmeat,andgoodsweets(sometimes–Iamgettingtowhereattheendofthemeal,Ihavenoroomforthesweets.Iallowmybodytodictate).

RobinLopez,fromModesto,CA:

Here'smystory.WhenIwasinhighschoolIwentonarideatSixFlagsandwaskickedoffduetomysize.Thatwasthemosthumiliatingmomentofmylife,butIstilldidnothingtofixit...3kidslaterIpackedonevenmoreweight.Andmykidswantedmetogoonarollercoasterwiththem.IrefusedbecauseIdidn’twanttore-livethatmomentagain.ItwasthatverymomentIrealizedmyweightwasn'tjustaffectingme,itwasaffectingmyentirefamily.SothefollowingweekIstartedtheketogenicdiet.2weekslaterIwasintermittentfasting,with16:8.2weeksafterthatIstartedeatingonlyonemealadaywith75%fat20%protein5%carbs.That’swhenIlearnedhowgreatofatoolfastingis...especiallywheneatingLCHF.Mystartingweightwas330pounds.I’mnow272pounds—a58poundloss.IlovemyWOE(wayofeating)anddon'teverplanonstopping—it'sawayoflifenow.

DebbiefromJamaica:

Hi,MyNameIsDebbiefromJamaica.Igrewupslim,andneverhadaweightprobleminmyteensandearlytwenties.Igotajobat19inafactory.Thepacewasfast,andIwasmovingalot.Igotapromotionandtheweightpiledon.Iwasabletoshakeitoffbynoteating.Theweightwent,thenIwouldfallintotheroutineagain,andofcoursetheweightcameonagain.Ihadsomestressfulworkrelatedissues,soIendeduponXanaxforashorttime,probablyamonth,butitmessedmeup.Igainedweight,andIfelthorrible.Itriedthelemonadedietand

lostalostofweight,butitdidnotstayoff.Imovedfrom126to160ish.Ihatedmyself.

Iwenttothegym.Ofcoursetheweightwassoslowcomingoff.Fastforwardto2007.IstartedUniversity,parttimeworkingandgoingtoschool.Theweightpiledon:snackinginthenights,inclass,reachinghomeat11pm,andeatingagain.

ItriedHCGinjectionsandlostabouttwentypoundsandthenIgotpregnantin2012.DuringthepregnancyIhardlygainedweightafterIhadthebabyIwasoutofcontrol.Igainedandgained.Iwasmoredepressed.Itriedtowatchmyeatingbutnothingworked.Iresignedmyselftobeingfulloffat.Thencamealongbaby#2.Samestoryasbaby#1.

2016rolledaround.Iwas213lbs.Iwalkedpastamirrorandwasshockedbymyappearance:hugetummy,humpinthebackofmyneck.Iwassosad,andfelthopeless.Istartedtosearch.

ItriedtheDanieldiet,anditwassohard.Ineededtobuyfoodformyselfdifferentfrommyfamily,whichbecameastrainonmymindandthebudget.IcameuponsomevideoscalledOMADRevolutiononYoutube.Iwasimpressedhowsimpleitseemed.Hewasabletoeatregularfoodandhelostalotofweight.Ihadaglimmerofhope.

IsearchedonFacebookandcameacrossawonderfulsupportgroup.Theonemealadaywayoflifeissostupidlysimple,anditworks!ThelasttimeIcheckedIlost18pounds.IstartedthisinSeptember2016asapresenttomyself.IknowIhavelostmorebutIdon'thaveaworkingscale.ThisissofreeingandIwillbeeatingthiswayforlife.IfeelgreatandIhaveatonofenergy.IwillnotbegoingbacktoeatingthewayIusedto.Iamsortingoutmyrelationshipwith

food,becauseIuseditasacrutch:nothappy,eat;angry,eat;happy,celebrateandeat.

MeliaK.fromSanDiego:

Istarted16:8,&thenmovedto18:6inOctoberbecauseIfeltIcouldsustainthat.

IfoundIwasstillbinging,soIlookedforsomethingelse.Onemealaday...thatmightbethekey?

Iamnowusingthe5:2asmytemplatefora5:2OMADtransformationprogram(Idon'tlikecallingitaDIET).Mycalorieintakeis1200:500.Mygoalistolose4poundsamonthforthenextyear,whichwillgetmetomyidealweight.

Asaparentinmy50'swith4kidsundertheageof20,Iwanttolivelongerandbethereforthem,enjoythemastheycontinuetogrow.Notbecomeabothertothembecauseofmyhealthissues.

SW:205(Oct27,2016)

CW:199

GW:155-145

TheseprogramsaregreatandthebestthingasIfoundout...theyareinterchangeable!

MAKEITWORKFORYOU,

NOTYOUFORIT!

LaurafromTN:

IamLaurafromFL,livinginTNfornow.IwasalwaystoothinuntilIgotmarriedatage20,thenIstartedtogainweight.Ididtheyo-yodietthing,alwaysgainingabout10poundsextraeachtime.Igaveuptryingtoloseforawhilebutthengotre-motivatedwhenIwenttoaconcertandalmostcouldn'tfitintheseat.IGoogled&stumbledacrossintermittentfasting.Ithendiscoveredonemealaday(OMAD)whileresearching.Iwentfrom220+,to150sinceMarch(itisnowDecember).Iloveit&willeatthiswayforever.Iwanttowearasize8(I'mina14now)butIamgettingthere...

DenisefromCA:

Itriedandtriedtomakeintermittentfastingapartofmylife.I,infact,hadbeenpracticingitunbeknownsttomeforYEARSintheformof16:8whenIbegantojustskipbreakfastinordertoconsumelesscaloriesdaily.So,whenIheardofonemealaday,Ithought,Great!Ithoughtthe20:4methodshouldworkfine.IstartedandrealizedthatgettingtomyweightlossgoalI'dneedasmallerwindowforalittlebit.20:4Ibelievewillbeagreatmaintenancetool.ButIwasneverabletomakeitpastthat19-hourmark.IwasravenousandIcouldn'tunderstandwhyeveryoneelsewasdoingitsoeasily.

AftersomeadvicefromGin,fightingitalongtheway,IfinallydecidednomoreSplendainmycoffeeandnomoreartificiallysweetenedwaters.ThatmeantcuttinganythingwithAspartameinit.Istartedreadinglabelsandavoidingthoseproducts.Ididn'tthinkitwouldmakethatbigadealbutIknewmybodywouldjustthankmefornotconsumingthosepoisonsanymore.

Itwaslikemagic.NotonlywasIabletogo20hourswithouteating,Ishortenedmyeatingwindowto1.5hours.Itfeltincredible!Itwaslikealmostovernight.IwouldsayIdecidedtoshortenmywindowprobably5daysafterstoppingthesweeteners,includingmybelovedCokeZero.So,thereyouhaveit.I'mabelieverthatthosesweetenersspikeinsulinwhichcauseshunger,nottrue

believerthatthosesweetenersspikeinsulinwhichcauseshunger,nottruehunger.I'msohappyIdecidedtogiveitago.Injustfourdaysofstoppingthesweeteners,I'mdown2lbs.IthinkIcanlivewithoutthem!

Katie:

InFebruaryof2014,inanticipationofmy10thWeddinganniversary,Ipulledoutmyweddinggown.Icouldnotevenzipit,evenwiththehelpofmy9and10yearolddaughters.Therewasatleastan8inchgapbetweenthezippers.Ipackedthegownbackawayandvowedthatbymy11thanniversary,Iwouldfitbackintoit.Iwas348pounds.

IstartedwithAtkinswhichismyoldstandby.Caloriecountingwasalwaysanepicfailureandleftmeravenousandfatter.Afterthefirst20poundsIsaid"I'mdoingthis..."Still,Iknewthatthiswouldnotlast.Ilovebeans,andlentils,softfluffybread,cake.Ialsohad5childrenandahusband.Eatingsalmonwhiletheyatebeansandricemademefeelguilty.

Istumbledmywaythroughthatfirst20pounds,andthenIreadaboutJUDDD.Johnson'sUpDay/DownDaydiet.

ThecoreproblemIhadwasthatIwasabingeeater.Igrewupinahomewheretherewasnofoodsecurity.Itwasfeastorfamine,sowhensurroundedwithgoodfood-IfeasteduntilIcouldfeastnomore.ThiswasalifelonghabitIdidn'tevenrealizeIhad.

JUDDDwasawesomeforhelpingmerealizethefirsttruthoffasting-hungerwasn'tanemergency.Icouldverywelllivehappilywhilehungry.Itwillpass.Itdoesn'tgrowandgrow.

However,moredaysthenIwouldlikeIwouldfindmyselfbingeeatingonmy"updays".Justeatingtoeat,stuffingmyfacetostuffmyface.Weightlosswasstillgood...andthatsawmethroughtothe290's.Ifeltprettyaccomplishedwitha50poundweightloss.

Atthistime,Ibegantryingonemealadayonmy"downdays".Itsometimesworked,butmybloodsugarlevelswouldleavemeshaking,anddizzyattimes.Myhormoneswerealloutofwhack.

Unexpectedly,IfoundoutIwaspregnantwithnumber6in2015.JUDDDwasprettyhardtodo,soIswitchedmoretoahungerdirectedeatingatthatpoint.ButmostdaysIjustatewhatIwantedwithoutoverdoingit.BytheendofthepregnancyandpostpartumperiodinJan2016Iweighedrightbackinthe290's.

AtthatpointIdecidedtoswitchmoretoonemealadayeatingstyle.IhadhadanemotionalbreakthroughthatIwasabingeeater.That’sthewhyofit.Howmyrelationshipwithfoodwasmessedup.NodietwouldeverbesuccessfulifIdidn'tfigurethatout.Ididalotofemotionalworkwhilepregnant.

Mybloodsugarlevelsmadeonemealadayveryhardatfirst.Iwouldshake,feelnauseous,grumpy,dizzy.Sometimeswhilepreparingmyfamily'slunchIwouldsay"OhIcan'tdothis!"andeat,feelingmoreterriblewitheachbite.

Atfirsttogetmethroughthosetoughfirstcoupleweeks,Iwouldallowmyselfhardboiledeggswhentheworstofthespellswouldhit.NothavingtosufferthroughtheshakesmadeitpossiblebecauseIwascomfortable.Thatishowitbecamealifestyleforme.

Eventually,Ididn'tneedtheeggsoneday.Thingsbegantobecorrectedinmybody.Ihavebeendoingonemealadayfastingoneither18:6scheduleor23:1since.IhavedayswhereIwakeuphungryanditfeelslikeadifferenthunger,andIeatthosedays.ThenextdayIambackon.Sure,Itakemybreaksalso.Thelongesthasbeenfor2months,andwow.Ifeltlikecrapafterthatlongofanabsence.

Still,whenIcamebacktoit-Ididn'tneedtheeggsthistime,oranything.Itwaslikeridingabicycle.Mybodyknewwhattodo.

AsoftodayIamata116poundsloss,andifIdidn'tcounttheyearItookoffforpregnancyandpostpartum-itwouldhavetakenmeprobablyaboutayearto16monthstolosethat.Wonderfulresultsforbeingabletoeatwhatyouwant,forcuringhormoneissues,forpeopleonabudgetwhocan'taffordspecificfoodsneededforadiet.

Onemealadayhassavedme.Ihavenodoubtthe70poundsextraIamcarryingwillcomeoffthisyear.

Bytheway,myweddinggownfitbymy11thweddinganniversaryjustasitdidonmyweddingday.Nowitistooloose.

Sandy,fromPortHuron,MI:

I’m63now.Iwasalwaysabiggirl.183whenIgraduatedhighschool.Dietedallmyadultlife.AboutayearandahalfagoIfoundDr.BertHerringandFast5.Andlost30lbs.AndthenIfoundthisgreatgroup...OneMealaDay(OMAD)andswitchedovertothistogetthelast10lbs.off.

Ilovethiswayofeating.Iwilldoitfortherestofmylife.I’m150nowat5"6'.(I’MHAPPYWEARINGSIZEMEDIUM,insteadof1X.

Mari:

IhavetheObesityCodebook.I’vebeenhighfat/ketofor10days.Ihaveaweightlossgoal.Imaintaineda50#loss(portioncontrol,19:5,bitecounting,lowcarboff&on)for16monthsdoingonemealaday(omad).Ididgainsomeweightovertheholidaysthistimelastyear,butlostitallveryquicklyuponreturningtoomad.SinceOct.2I’mdownanother30#doing19:5or23:1&bitecounting.Istillhave55#tolosetoreachmygoalofbmi21,whichiswhereIwaswhenIwasdatingmyhusband22yearsago.I’mwearingclothesIhaven’tfitintosince2008.I’vedone2-7daywaterfastsinJulyof2014&againattheendofthispastSeptember,andplantodosoforthenext7days,startingnoontoday.Thisisaremindertomyself&anydoubters,thatthisworks.

PamfromToronto,age42:

Ifollowthiswayofeatingforhealthissues,specificallydigestiveissues.I'vespentthelast4yearstryingtogetridofsmallintestinalbacterialovergrowth(foundin80%ofpeoplewithIBS).Isaw2regularMD's,3Gastroenterologistsand5naturopaths.Ispentthousandsofdollarsandhadnumeroustestsdone,wasgivenherbs,supplements,prescriptionsetc.EverytimeIate,Iwouldgetsymptomsofdiscomfortandlowerbellydistension.Idevelopedafearofeating.LastJune,Ihadatummybugandcouldn'teatmostoftheday,butmademyselfeatsomethingatnight,asIdidn'twanttoloseweight.Ididthisfor4daysandnoticedIhadzerodigestiveissuesduringthistime.Iresearchedandfoundthewarriordietandthentheonemealaday(OMAD)Facebookgroup.Ihaven'thadanydigestiveissuessinceOMAD.IamthrilledandmydoctorsupportsthiswoeandsaidfastingisthebestthingIcandoforlongevity.I'msohappy.

Rebecca:

Ihavetendedtobeoverweightmywholelife.Irememberwhenitstarted,IwasaroundsixorsevenyearsoldandcamehomefromschoolandfelthungrysoI

aroundsixorsevenyearsoldandcamehomefromschoolandfelthungrysoIateasnack.Imusthavebeenexceptionallyhungrythatdaybecauseitfeltsoooamazingtoeatthatsnack!AtthewiseageofsixIthenrationalizedthatsnacksmadeyoufeelbetter.Soitbegan.Myweighthasyo-yo'deversincethen.Ihavetriedalmosteverymainstreamdietoutthere.Lowcarb,evenketo.Lowcalorie.Lowfat.Severalsmallmeals.Thesedietsworktemporarily,butIcanneversticktothem.Ihavenowillpower.Abouttwomonthsagothedawnhitme....BackwhenIwasasmoker,Ineveratebreakfastandlunch.Notintentionally,Ijusttookmybreaksandlunchatworkoutsidetosmokeandneverate.Thatwasmythinnestduringmyadultlife.WhenIquitsmokingandsubsequentlystartedeatingthreemealsaday,Igainedroughly70pounds.Thatbringsmetopresentdayandthedawnthatcametomewasonemealaday.Igoogledthephraseandrealizeditissomethingthatpeopleactuallydo!IfoundtheFacebookgroupandstartedrightaway.Iamcurrentlyaroundtwomonthsinandhavelost13pounds.Tosomethatmayseemslow,butletmepointoutthatIeatwhateverIwantduringmyonetotwohourwindow.Anything...AndallofitthatIwant.That'swhatIloveaboutthiswayofeating.Ihaveeatenhalfofalargepepperonipizzaafewtimes.HalfofadinnerboxfromMcdonald's.Ieatfastfood.Restaurantfood.Anddesserteverysingleday.Iknowthateatinghealthierwouldincreasemyweightlossspeed,andIseethatIhavestartedtocravehealthyfoodsaswell.IthinkIwillslowlyworkmywaytohealthierfoods,butforrightnowthisisworkingandthefreedomtoeatwhateverIwantislettingmesticktoitlikeInevercouldwithstandard"diets".Ican'twaittoseewhatliesaheadformewiththislifestyle.

SA,fromSoweto/Meadowlands:I'vetriedeverything,anything,spentmoney,butsinceIstartedeatingone

mealadayinAugustIlook&feelgoodaboutmyself.Iusedtoweigh80kgandnowI'm69kg.Myidealweightis65kg.Bigbellyisgone,andevenmyskinisbeautiful.WhatmakesmylifemoreexcitingisthatI'mfromsize40to34.

WhenpeopleaskItellthem.Theirresponse—shame,foodissogood!AttimesIendupnoteatingbutmakeafruitsmoothie.Idrinklotsofwater.Also,beforebedtimeIdrinkwarmgingerwaterand1stthinginthemorningIdrinkplainwarmwater.You'llbeamazedwiththemorningwaterwhatitdoestoyourbody.

JJfromMaine:

Here'smystory.Ididnotembarkonfastingforweightloss,thoughlosingafewpoundswasgoingtobeasidebenefit.IstartedfastingasIsawanarticlethatsaidfastingwoulddecreaseinflammationinthebody.Ihadalreadybeendoing12-hourfastsforthelastfewyears,sothoughtIwouldescalateitanddo16-18hours.Backin2003,Iwasdiagnosedwithanuncommonformofarthritisthataffectsmyspine.ThedoctorsweretellingmeIneededtogetonaninjectabletokeepmyspinefromfusing.SothissummerinJuly,Itookaninjectabledruganditstaysintheblood/bodyfor30days.Well,IhadpainreliefbutIalsohadanuncommonreactioninthatitaffectedmyneurologicalsystemanditwaslikeIwashighfor30days.Itaffectedmyreadingandwriting.IjustdidnotcareaboutanythingandIwasreallyhappy...like15outof10.Soneedlesstosay,Iwasnotgoingtodothatagain.IprayedforGodtoshowmesomethingtodo,andthenthearticlecamealong.Ionlyintendedtofaston,say,Monday,WednesdayandFriday,butIwasonvacationanditmorphedinto18hourdaysfor3daysinarow.ItwasatthatpointthatInoticedIhadnopaininmykneesandIhadalotofenergy.SoIwentanotherday,nopaininmyshoulder.Anotherday,nopaininmyback.Weird.SoIjustkeptgoing.ThenitoccurredtomethatIfeltlikeIdidonthemedication,butnotsoescalated...justa10outof10forhappiness.Ifeltverypeacefulandmellow,andhadsomuchenergy.Inthemiddleof

October,Ithought,gee,ImighthurtmyselfifIkeepthisup(asallmyfriendsandfamilythoughtitcouldn'tbehealthy)soIwentbacktoeatingnormally.Byday3Icouldnotgetoutofbed...Soooomuchbackpain.Unreal.Couldnotfigureoutwhathappened.Nextmorningwentbacktofastingand3dayslaterthepainwasgone....keptitupuntilThanksgiving.Onlyintendedtogoofffastingfortheholiday/"freerangeeating"butitexpandedto5days.ByWednesday,Iwasinpainandcouldn'twalkaround.Backonthefasting...100%painrelief.Eventodayin15degreeweathernopain.Mindblown.StilltryingtogetaholdofmydoctorinBostontoseeifwecansomehowtestbloodinflammatorystatestoseeifthisisabletobeseenontests,butjusthavingnopainisunrealforme.Painhasbeenmyprisonformostofmylife.Thelastmonthortwohasbeenatruelifechanger.TheaddedbonusoflosingsomeweightandmyIBS(irritablesymptoms)subsidingisanotherplus.IthankGodeverydayforgivingmeananswerandprovidinghealing.Thankyousomuchforreadingmystory.

KatieC.:

IhavealwaysbeenonthechunkysideasfarbackasIcanremember.Had4kidsandwasatmyhighestweightat210.Ihavetriedeverydietpillthatyoucanname;triedthemall.Iwouldlossabitandthenrewardmyselfwithatreat.Iwasinastressfultimeinmylifeandworkinginarestaurantandjustcouldnoteatthefoodanymore,sonowwhenIlookbackIguessIwasfastingwithoutknowingit.Ilostallmyweightandwasatmylowestweighteverat135lbs.Mylifegotbetterandstressfree.Ifeltgreat.MysisterskeptaskingmewhatIwasusingtolosemyweightandItoldthemIwasnotusinganythingatthetime.TheythenwantedtoknowwhatIwaseating,ItoldthemthatIonlyeatdinner,don'tlikebreakfastanddidnothavetimeforlunchatwork.IwastoldoverandoverthatIwasveryunhealthy,thatIneededmy3+mealsadayatmyage.Andsoitbegan,eating3mealsplus,andbeforeIknewwhathappenedIwasbackat190lbs.witharthritisinmybackandhands,abloatedstomachtothepointIcouldnotbreathe.Many,manytestsandnothingshowedup.MykneesgotsobadthatwhenIwasonthefloorplayingwiththegrandkidsIcouldnotgetupwithoutholdingonforsupport.Sleepingallnightwasajoke.Iwouldsleep3hoursanight,getupinthemorningandjustwanttocry(anddidmanytimes)asIwassosotired.WenttoseemyDr.andwasputonmedsforsleep,butstillwasawaketill3am,soItossedtheminthetrash.

IwenttoseethekidsinCalgaryforThanksgivingandwasshockedattheweightmysonanddaughterinlawhadlost,andshesaidnotjusttheweight;lossthatwasgood,butshehadalsodroppedallhermedsfordiabetes.Ireturnedhomeandstartedmysearchandcameacrossonemealaday(OMAD)andstartedAug.13,2016.Iamdown30somelbs.andincheskeepfallingoff.ButbestofallisInowrememberagainwhatafullnightsleepfeelslikeandmyarthritisisgone.Icanbreathewithoutdifficulty,stomachbloatisgoneandtheulcermedsIhavebeenonInolongerneed.LookingbacknowIwasfastingwhenIlostallmyweightanddidnotnowitwasawayoflife.Iam58yearsandplanonbeingaroundformy17grandchildrenforafewmoreyears.IlovethefreedomIhavenowwithOMAD

OnlywishIcouldgobackandgetrefundedforallthemoneyIwastedongimmicks.

Jen:

Ineedtosharesomeexcitement-OMADisworkingandfeelscomfortableandbetterthananythingI'vetried.ThescaleismovingslowlybutthebiggestchangeI'veseenwiththiswayofeating(WOE)iseliminatingmybinging.Adayformeusedtolooklikethis:pre-planandre-planmyfoodforthedaytryingtostayundermycalorieallotment.ThinkaboutfoodALLDAYbecauseIwasdenyingmyselfwhatIlikedandpickingfoodstostaywithinmygoal.Becauseoflunch,mydinnerwouldbesmallerandbythetimeIgotmykidsinbedIwouldbehungryagain.BecauseIcan'tfallasleeponanemptystomachIwoulddenymyselfmorefoodandthensayforgetitandraidthecupboards.Iwouldgotobedfullbutwakeupfrustratedatmyselfandthescalenevermoved.Everysingleday.

NowIfeelslighthungerduringtheday,butit'smanageableandIeatwhateverIwantfordinner.YesterdayIhadalongdayandcamehomeandmademyselfeverythingIwanted-breadedchicken,potatowedges,cheeseballsandjalapeñopoppers.TotalleditupinmyheadanditwasstilllessthanIusedtoeatwiththenightlycupboardraids.IgotobedfullandsatisfiednowandthebitofhungerinthedayisnothingcomparedtomyinsatiableappetiteIusedtohavebeforebed.Thisisamazing.Ifinallyfeelincontrol,I'mnotcountingcalorieswhichwasrulingmylifeandI'meatingwhatIactuallywantvs.whatfitsintolunchand

rulingmylifeandI'meatingwhatIactuallywantvs.whatfitsintolunchanddinnercaloriegoals.ThisiswhatI'veneededallalong!

AnnaBallfromTN:

I'm23yearsold,and5'8".Ihavebeendoingintermittentfastingfor9months.Pictureontheleftwas3/24/16.Pictureontherightwas11/13/16.Ihavelost52pounds.

Iwentfromasize16-18toasize10-12dependingonwhomakesthepants.Iwentfromaxxltoalarge.MyweightgainstartedafterIgotpregnant.Andcontinuedafterpregnancy.Itriedcountingcaloriesandeatinghealthy.Ilostafewpoundsbutdidn'tkeepitoff.Ididthemilitarydietforthe3daysbutIdidnotloseapound.IdidtheDollyPartondiet(soupcleanse)andIdidn'tloseanyweight.Istartedintermittentfastingatmyheaviest:232lbs.Istartedonthe5bd(5bitediet)whichmademefeelhorrible,weak,andtired.Ilostsomeweightbutitwasveryhard.AsIwaslookingformoreinformationaboutthe5bdIranacross“onemealaday”,orOMAD.Ithoughtthatsoundsmorerealisticandsustainable.IhavebeenonOMADfor8monthsnow.Ifeelamazingandenergized.BeforeOMADIwasalwayssotiredevenafterwakingup.Mydepressionandanxietyhaveimprovedaswell.OMADhaschangedmylife,notjustmyweight.ButIhavethisneedtoimproveeverythingelsearoundmetoo.Ihaveevenorganizedalltheclosetsinthehouse...Lol.

What'smyroutine?WhatdoIdrink?Howlongismywindow?

Iwakeup,anddrinkblackcoffeeuntil1pm.ThenIdrinkwater,waterwithlemon,icetea,orwaterw/lemonandalittlesalt.ThenIeatdinnersometimeafter4pm.Dependsonwhenit'sdoneorwhenIgethungry.Ihaveawindownormallynolongerthen3hours.AndsometimesIdoeatlunchformyonemeal.

WhatdoIeat?DoIeatcarbsorlowcarb?

IeatwhateverIwant.Ireallydo.IeatuntilSATISFIEDnotstuffedorsick.Igoouttoeatonceaweek.Ieatcarbs.ButIdohavedayswhenIwatchmycarbs(bread/flourandsweets)andtrytokeepthemkindalow.

Anyfood/drinkthatIavoidinmywindow?

Notreally...IeatanythingIwant.BUTIdon'tdrinkanytypeofsoda.Makesmefeelbloated.

HowdidIstartOMAD?

Iwokeupandhadblackcoffeeandwateruntildinner.Iwassuperbusythatday.SoIdidn'thavetimetothinkaboutfood.

DidIworkout?

NoIdidnot.IamnowbecauseIwanttobuildalittleleanmuscleandtoneup.

FinalwordsfromGin

Asyousee,intermittentfastingischanginglives.It’stimeforYOUtomakethecommitmenttochangingYOURS.Ilookforwardtoseeingyouaround,maybeinoneofourFacebookgroups.Ican’twaittoreadYOURsuccessstory!Pleasemakesuretoshareitwithus.

AbouttheAuthorMynameisGinStephens,andIamsogladyoufoundmybook.Youhave

discovered the best kept secret in health andwellness, not tomentionweightloss:intermittentfasting.Bothofthesephotosareofme.Thefirstwastakenin2014,whenItoppedthescaleat210pounds.Thesecondwastakentwoyearslater in the summerof2016. Thanks to an intermittent fasting lifestyle, I lost80+pounds,andIameffortlesslymaintainingmyloss.Attheageof47,Ifeelbetter than I have ever felt inmy life. To findout howyou, too, can live anintermittent fasting lifestyle, read on! You'll learn the science behindintermittent fasting, and alsounderstandhow to adjust thevarious intermittentfastingplanstoworkforyouruniquelifestyle.Thebestpartaboutintermittentfastingisthatitdoesn'trequireyoutogiveupyourfavoritefoods!You'lllearnhowtochangeWHENyoueat,soyoudon'thavetochangeWHATyoueat.Areyou ready to take control of yourhealth, and finally stepoff of thediet rollercoaster? Let's get started! All you have to do is learn how to "delay, don'tdeny".