FormywifeClareandchildrenAlex,Jack,DanielandKate–whomakelivinglongerworthwhile.MM___________________

ForNed,LilyMayandPaul–myBrightonrock.Andformyparents,whohavealwaysknownthatfoodislove.MS

CONTENTS

TitlePageDedicationIntroductionTheScienceofFastingTheFastDietinPracticeTheFastDietEatingPlanTheFastDietandMeCalorieCounterEndnotesAndResearchPapersAcknowledgementsAuthorBiogsIndexPlatesCopyright

INTRODUCTION

Over the last few decades, food fads have come and gone, but the standardmedicaladviceonwhatconstitutesahealthylifestylehasstayedmuchthesame:eat low-fat foods,exercisemore…andnever,everskipmeals.Over thatsameperiod,levelsofobesityworldwidehavesoared.So is thereadifferent,evidence-basedapproach?One that reliesonscience,

notopinion?Well,wethinkthereis.IntermittentFasting.WhenwefirstreadabouttheallegedbenefitsofIntermittentFasting,we,like

many,weresceptical.Fastingseemeddrastic,difficult–andwebothknewthatdieting, of any description, is generally doomed to fail. But now that we’velookedat it indepthand tried itourselves,weareconvincedof its remarkablepotential.Asoneofthemedicalexpertsinterviewedforthisbookputsit:‘Thereisnothingelseyoucandotoyourbodythatisaspowerfulasfasting.’

Fasting:anancientidea,amodernmethod

Fasting is nothing new. As we’ll discover in the next chapter, your body isdesignedtofast.Weevolvedatatimewhenfoodwasscarce;wearetheproductofmillenniaoffeastandfamine.ThereasonwerespondsowelltoIntermittentFasting is that it mimics, far more accurately than three meals a day, theenvironmentinwhichmodernhumanswereshaped.Fasting, of course, remains an article of faith for many. The fasts of Lent,

YomKippurandRamadanare justsomeof thebetter-knownexamples.GreekOrthodoxChristiansareencouragedtofastfor180daysoftheyear(accordingtoSaintNikolaiofZicha,‘Gluttonymakesamangloomyandfearful,butfastingmakes him joyful and courageous’), while Buddhist monks fast on the newmoonandfullmoonofeachlunarmonth.Manymoreofus,however,seemtobeeatingmostofthetime.We’rerarely

everhungry.Butwearedissatisfied.Withourweight,ourbodies,ourhealth.IntermittentFastingcanputusback in touchwithourhuman selves. It is a

route not only to weight loss, but also to long-term health and wellbeing.

Scientistsareonly justbeginningtodiscoverandprovehowpowerfula tool itcanbe.This book is a product of that cutting-edge research and its impact on our

currentthinkingaboutweightloss,diseaseresistanceandlongevity.Butitisalsothe result of ourpersonal experience.Both are relevant here– the lab and thelifestyle – so we investigate Intermittent Fasting from two complementaryperspectives.First,Michael,whousedhisbodyandmedical training to test itspotential,explainsthescientificfoundationsofIntermittentFastingandthe5:2diet–somethinghebroughttotheworld’sattentionlastsummer.ThenMimioffersapracticalguideonhowtodoitsafely,effectivelyandina

sustainableway,away thatwill fiteasily intoyournormal,everyday life.Shelooksindetailathowfastingfeels,whatyoucanexpectfromdaytoday,whattoeatandwhentoeat–andprovidesahostoftipsandstrategiestohelpyougainthegreatestbenefitfromthediet’ssimpleprecepts.Asyou’llseebelow,theFastDiethaschangedbothofourlives.Wehopeit

willdothesameforyou.

Michael’smotivation:amaleperspective

I am a 55-year-old male and before I embarked on my exploration ofIntermittentFastingIwasmildlyoverweight:at5’11”, Iweighedaround85kg(13stone6lb)andhadaBodyMassIndex((BMI)of26,whichputmeintotheoverweightcategory.Untilmymid-30s,Ihadbeenslim,butlikemanypeopleIthengraduallyputonweight,around0.5kgayear.Thisdoesn’tsoundmuch,butoveracoupleofdecades itpushedmeupandup.SlowlyI realised that Iwasstartingtoresemblemyfather,amanwhostruggledwithhisweightallhislifeand died in his early 70s of complications associated with diabetes. At hisfuneralmanyofhisfriendscommentedonhowlikehimIhadbecome.Iwasfortunateenough,whilemakingadocumentaryfortheBBC,tohavean

MRI scandone.This revealed that I amaTOFI,Thinon theOutside andFatInside.Thisisthemostdangeroussortoffat,visceralfat,becauseitwrapsitselfaroundyourinternalorgansandputsyouatriskofheartdiseaseanddiabetes.Ilater had blood tests that showed I was heading towards diabetes, with acholesterolscorethatwasalsowaytoohigh.ClearlyIwasgoingtohavetodosomething about this. I tried following standard advice. Except it made littledifference.Myweight andbloodprofile remained stuck in the ‘danger ahead’

zone.IhadnevertrieddietingbeforebecauseI’dneverfoundadietthatIthought

wouldwork.Iwatchedmyfathertryeveryformofdiet,fromScarsdalethroughAtkins,fromtheCambridgeDiettotheDrinkingMan’sDiet.Helostweightoneachoneofthem,andthenwithinafewmonthsputitallbackon,andmore.Then,atthebeginningof2012,IwasapproachedbyAidanLaverty,editorof

theBBCscienceseriesHorizon,whoaskedifIwouldliketoputmyselfforwardasaguineapigtoexplorethesciencebehindlifeextension.Iwasn’tsurewhatwe would find, but, along with producer Kate Dart and researcher RoshanSamarasinghe,wequicklyfocusedoncalorierestrictionandfastingasafruitfulareatoexplore.Calorie restriction (CR) is pretty brutal; it involves eating an awful lot less

than a normal personwould expect to eat, and doing so every day of your –hopefully–longlifeThereasonpeopleputthemselvesthroughthisisthatitistheonlyinterventionthathasbeenshowntoextendlifespan,atleastinanimals.Therearearound50,000CHRONies(CalorieRestrictorsonOptimalNutrition)worldwide, and I have met quite a number of them. Despite their generallyfabulousbiochemicalprofile, Ihaveneverbeenseriously tempted to join theirskinnyranks.Isimplydon’thavethewill-powerordesiretolivepermanentlyonanextremelow-caloriediet.SoIwasdelightedtodiscoverIntermittentFasting(IF),whichinvolveseating

fewercalories,butonlysomeofthetime.Ifthesciencewasright,itofferedthebenefitsofCR,butwithoutthepain.I set off around the US, meeting leading scientists who generously shared

their research and ideas with me. It became clear that IF was no fad. But itwouldn’tbeaseasyasI’doriginallyhoped.Asyou’llseelaterinthebook,therearemanydifferent formsof IntermittentFasting.Some involve eatingnothingfor 24 hours or longer.Others involve a single, low-caloriemeal once a day,everyotherday.Itriedbothbutcouldn’timaginedoingeitheronaregularbasis.Ifounditwassimplytoohard.Instead I decided to create and testmy own,modified version. Five days a

week,Iwouldeatnormally;ontheremainingtwoIwouldeataquarterofmyusualcalorieintake(i.e.600calories).I split the 600 calories in two – around 250 calories for breakfast and 350

caloriesforsupper–effectivelyfastingfor12hoursatastretch.Ialsodecidedtosplitmy fasting days: Iwould fast onMondays and Thursdays. I becamemyownexperiment.Theprogramme,Eat,Fast,LiveLonger,whichdetailedmyadventureswith

whatwewerenowcallingthe5:2diet,wentoutontheBBCduringtheLondon

Olympics in August 2012. I expected it to be lost in the media frenzy thatsurrounded the Games, but instead it generated a frenzy of its own. Theprogramme was watched by over 2.5 million people – a huge audience forHorizon – andhundredsof thousandsmoreonYouTube.MyTwitter account,@DrMichaelMosley, went into overdrive, my followers tripled; everyonewanted to trymy version of Intermittent Fasting and theywere all askingmewhattheyshoulddo.Thenewspaperstookupthestory.ArticlesappearedinTheTimes,TheDaily

Telegraph,TheDailyMailandTheMailonSunday.Beforelong,itwaspickedupbynewspapersallovertheworld–inNewYork,LosAngeles,Paris,Madrid,Montreal, Islamabad and Delhi. Online groups were created, menus andexperiencesswapped,chatroomsstartedbuzzingaboutfasting.Peoplebegantostopmeonthestreetandtellmehowwelltheyweredoingon

the5:2diet.Theyalsoemaileddetailsoftheirexperiences.Amongthoseemails,asurprisinglylargenumberwerefromdoctors.Likeme,theyhadinitiallybeensceptical, but they had tried it for themselves, found that it worked and hadbegunsuggestingittotheirpatients.Theywantedinformation,menus,detailsofthescientificresearchtoscrutinise.Theywantedmetowriteabook.Ihedged,procrastinated, then finally found a collaborator,Mimi Spencer,whom I likedandtrustedandwhohasanin-depthknowledgeoffood.Whichishowwhatyouarereadingcameabout.

Michael’sbackground

I trainedasadoctorat theRoyalFreeHospital inLondonandafterqualifyingjoined the BBC as a trainee assistant producer. Over the last 25 years I havemadenumerousscienceandhistorydocumentariesfortheBBC,firstbehindthecamera,more recentlyas apresenter. IwasexecutiveproducerofQED,TrustMeI’maDoctorandSuperhuman.IworkedwithJohnCleese,JeremyClarkson,ProfessorRobertWinston,SirDavidAttenboroughandProfessorAliceRoberts.I devised and executive-produced three of themost popular science or historyprogrammes of the last decade: Pompeii – the last day, Supervolcano andKrakatoa.As a presenter I havemade a dozen series for theBBC, includingMedical

Mavericks,BloodandGuts, InsideMichaelMosley, ScienceStory,TheYoungOnes, Inside the Human Body and The Truth about Exercise. I am currently

making three new series, as well as being a regular science presenter for theBBC’sOneShow.I havewon numerous awards, including being namedMedical Journalist of

theYearbytheBritishMedicalAssociation.

Mimi’smotivation:afemaleperspective

IstartedIntermittentFastingonthedayIwascommissionedtowriteafeatureforTheTimesaboutMichael’sHorizonprogramme.ItwasthefirstI’dheardofIntermittentFasting,and the ideaappealed immediately,eventoacynicalsoulwho has spent two decades examining the curious acrobatics of the fashionindustry,thebeautybusinessandthediettrade.I’ddabbled indietsbefore–showmea40-somethingwomanwhohasn’t–

losingweight, thenlosingfaithwithinweeksandpilingitallbackon.Thoughneveroverweight,I’dlongbeeninterestedindroppingthatreluctanthalfastoneormore – the pounds I picked up in pregnancy and somehownever lost.ThedietsItriedwerealwaystoohardtofollow,toocomplicatedtoimplement,tooboring, too tough, too single-strand, too invasive, sucking the juice out of lifeand leavingyouwith thescraps.Therewasnothing I found that Icouldadoptandthreadintothecontextofmylife–asamother,aworkingwoman,awife.I’vearguedforyearsthatdietingisafool’sgame,doomedtofailbecauseof

therestrictionsanddeprivationsimposedonanotherwisehappylife,butthisfeltimmediately different. The scientific evidence was extensive and compelling,and (crucially for me) the medical community was positive. The effects, forMichael and others, were impressive, startling even. In his Horizondocumentary,Michaelcalledit‘thebeginningofsomethinghuge…whichcouldradicallytransformthenation’shealth’.Icouldn’tresist.NorcouldIconceiveofareasontowait.InthemonthssinceIwroteTheTimesfeature,Ihaveremainedaconvert.An

evangelist,actually.I’mstill‘on’theFastDietnow,butIbarelynoticeit.Attheoutset,Iweighed60kg(aroundnineandahalfstone).At5’7”,myBMIwasanOK21.4.Today,asIwrite,Iweigh54kg(eightandahalfstone)withaBMIof19.4.That’saweightoff.Ifeellight,leanandalive.Fastinghasbecomepartofmyweeklylife,somethingIdoautomaticallywithoutstressingaboutit.Sixmonthsin,Ihavemoreenergy,morebounce,clearerskin,agreaterzest

forlife.And,ithastobesaid,newjeans(27-inchwaist)andnoneofmyannual

bikinidreadassummerapproaches.But,perhapsmoreimportantly,Iknowthatthere’sa long-termgain.I’mdoingthebestformybodyandmybrain.It’sanintimaterevelation,butoneworthsharing.

Mimi’sbackground

Ihavewrittenabout fashion, foodandbody shape innationalnewspapersandmagazines for20years, startingoutatVogue, followedbyTheGuardian,TheObserver and The London Evening Standard, where I was named BritishFashionJournalistoftheYearin2000.IamcurrentlyacolumnistfortheMailonSunday’sYouMagazineandaregularfeatureswriterforTheSaturdayTimes.In 2009, I wrote a book, 101 Things to Do Before you Diet, cataloguingmydismaywithfadregimes,andtheirhopelessyo-yooflossandgain.IntermittentFastingistheonlyplanIhavediscoveredintwodecadesthatgetstheweightoffandkeepsitoff.Andtheanti-ageinghealthbenefits?Gravy.

TheFastDiet:thepotential,thepromise

Weknowthatformanypeople thestandarddietadvicesimplydoesnotwork.TheFastDietisaradicalalternative.Ithasthepotentialtochangethewaywethinkabouteatingandweightloss.

TheFastDietdemandswethinknotjustaboutwhatweeat,butwhenweeatitThere are no complicated rules to follow; the strategy is flexible,comprehensibleanduser-friendlyThereisnodailyslogofcaloriecontrol–noneoftheboredom,frustrationorserialdeprivationthatcharacteriseconventionaldietplansYes,itinvolvesfasting,butnotasyouknowit;youwon’t‘starve’onanygivendayYouwillstillenjoythefoodsyoulove.MostofthetimeOnce theweight isoff, sticking to thebasicprogrammewillmean that itstaysoffWeight loss is onlyonebenefit of theFastDiet.The real dividend is thepotential long-term health gains, cutting your risk of a range of diseases,includingdiabetes,heartdiseaseandcancerYouwillsooncometounderstandthatitisnotjustadiet.Itismuchmorethanthat:itisasustainablestrategyforahealthy,longlife

Now, you’ll want to understand exactly how we can make these dramaticassertions.Inthenextchapter,MichaelexplainsthesciencethatmakestheFastDiettick.

THESCIENCEOFFASTING

Formostanimalsoutinthewild,periodsoffeastandfaminearethenorm.Ourremoteancestorsdidnotofteneatfourorfivemealsaday.Insteadtheywouldkill, gorge, lie around and then have to go for long periods of time withouthavinganythingtoeat.Ourbodiesandourgeneswereforgedinanenvironmentofscarcity,punctuatedbytheoccasionalmassiveblow-out.Thesedays,ofcourse,thingsareverydifferent.Weeatallthetime.Fasting–

thevoluntaryabstainingfromeatingfood–isseenasarathereccentric,nottomentionunhealthy, thing todo.Mostofusexpect toeatat least threemealsaday and have substantial snacks in between. In addition to themeals and thesnacks,wealsograze;amilkycappuccinohere,theoddbiscuitthere,ormaybeasmoothiebecauseit’s‘healthier’.Onceuponatimeparentstoldtheirchildrennottoeatbetweenmeals.Those

times are long gone. Recent research in the US, which compared the eatinghabitsof28,000childrenand36,000adultsoverthelastthirtyyears,foundthatthe amount of time spent between what the researchers coyly described as‘eatingoccasions’hasfallenbyanaverageofanhour.Inotherwords,overthelast few decades the amount of time we spend ‘not eating’ has droppeddramatically.1Inthe1970s,peoplelikemymotherwouldgoaroundfourandahalfhourswithouteating,whilechildrenlikemewouldbeexpectedtolastaboutfourhoursbetweenmeals.Nowit’sdowntothreeandahalfhoursforadultsandthreehoursforchildren,andthatdoesn’tincludeallthedrinksandnibbles.Theideathateatinglittleandoftenisa‘goodthing’haspartlybeendrivenby

snackmanufacturersandfaddishdietbooks,butithasalsohadsupportfromthemedical establishment. Their argument is that it is better to eat lots of smallmealsbecause thatwayweare less likely togethungryandgorgeonhigh-fatjunk. I can appreciate the argument, and there have been some studies thatsuggesttherearehealthbenefitstoeatingsmallmealsregularly,aslongasyoudon’tsimplyendupeatingmore.Unfortunately,intherealworldthat’sexactlywhathappens.InthestudyIquotedabove,theyfoundthatcomparedto30yearsago,wenot

onlyeataround180caloriesadaymore insnacks–muchof it in theformofmilkyandfizzeydrinksandsmoothies–butwealsoeatmorewhenitcomestoourregularmeals,upbyanaverageof120caloriesaday.

Inotherwords,snackingdoesn’tseemtomeanthatweeatlessatmealtimes;itjustwhetstheappetite.Eatingthroughoutthedayisnowsonormal,somuchtheexpectedthingtodo,

thatitisalmostshockingtosuggestthereisvalueindoingtheabsoluteopposite.WhenI firststartedfastingIdiscoveredsomeunexpected thingsaboutmyself,myattitudestofoodandaboutmybeliefs.

IdiscoveredthatIofteneatwhenIdon’tneedto.Idoitbecausethefoodisthere,becauseIamafraidthatIwillgethungrylater,orsimplyfromhabitI assumed thatwhenyougethungry itbuildsandbuildsuntil it becomesintolerable,andsoyouburyyourfaceinavatoficecream.IfoundinsteadthathungerpassesandonceyouhavebeenreallyhungryyounolongerfearitI thought that fastingwouldmakeme distractible, unable to concentrate.WhatI’vediscoveredisthatitsharpensmysensesandmybrainIwonderedifIwouldfeelfaintformuchofthetime.It turnsoutthat thebody is incredibly adaptable and many athletes I’ve spoken to advocatetrainingwhilefastingIfeareditwouldbeincrediblyhardtodo.Itisn’t

WhyIgotstarted

Although most of the great religions advocate fasting (the Sikhs are anexception, though they do allow fasting for medical reasons), I have alwaysassumed that this was principally a way of testing yourself and your faith. Icould see potential spiritual benefits but I was deeply sceptical about thephysicalbenefits.I have also had a number of body-conscious friends who, down the years,

have tried togetme to fast,but Icouldneveraccept theirexplanation that thereason for doing so was ‘to rest the liver’ or ‘to remove the toxins’. Neitherexplanationmadeanysensetoamedicallytrainedscepticlikeme.Iremember

onefriendtellingmethatafteracoupleofweeksoffastinghisurinehadturnedblack, proof that the toxins were leaving. I saw it as proof that he was anignorant hippy and thatwhateverwas going on inside his body as a result offastingwasextremelydamaging.AsIwroteintheintroduction,whatconvincedmetotryfastingwasacombinationofmyownpersonalcircumstances–inmymid-50s, high blood sugar, slightly overweight – and the emerging scientificevidence,whichIlistbelow.

Thatwhichdoesnotkillusmakesusstronger

Therewereanumberofresearcherswhoinspiredmeintheirdifferentways,butonewhostandsoutisProfessorMarkMattsonoftheNationalInstituteonAginginBaltimore.AcoupleofyearsagohewroteanarticlewithEdwardCalabreseinNewScientistmagazine,‘Whenalittlepoisonisgoodforyou’,2whichreallymademesitupandthink.‘Alittlepoisonisgoodforyou’isacolourfulwayofdescribingthetheoryof

hormesis–theideathatwhenahuman,orindeedanyothercreature,isexposedtoastressortoxinitcantoughenthemup.Hormesisisnotjustavariantof‘jointhearmyanditwillmakeamanofyou’;itisnowawell-acceptedexplanationinbiologyofhowthingsoperateatthecellularlevel.Take,forexample,somethingassimpleasexercise.Whenyourunorpump

iron,whatyouareactuallydoingisdamagingyourmuscles,causingsmalltearsand rips. Ifyoudon’tcompletelyoverdo it, thenyourbody respondsbydoingrepairsandintheprocessmakesthemusclesstronger.Vegetablesareanotherexample.Weallknowthatweshouldeatlotsoffruit

andvegetablesbecausetheyarechockfullofantioxidants–andantioxidantsaregreat because they mop up the dangerous free radicals that roam our bodiesdoingharm.Thetroublewiththiswidelyacceptedexplanationofhowfruitandvegetables

‘work’isthatitisalmostcertainlywrong,oratleastincomplete.Thelevelsofantioxidantsinfruitsandvegetablesarefartoolowtohavetheprofoundeffectstheyclearlydo.Inaddition,theattemptstoextractantioxidantsfromplantsandthengive them tous in a concentrated form, as ahealth-inducing supplement,havebeenunconvincingwhentestedinlongtermtrials.Betacarotene,whenyouget it in the form of a carrot, is undoubtedly good for you.When they tookbetacarotene out of the carrot and gave it as a supplement to patients with

cancer,itactuallyseemedtomakethemworse.Ifwelook throughtheprismofhormesisat thewayvegetableswork inour

bodies,wecanseethatthereasonsfortheirbenefitsmaybequitedifferent.Considerthisapparentparadox:bitternessisoftenassociatedinthewildwith

poisons, something to be avoided. Plants produce a huge range of so-calledphytochemicals and some of them act as natural pesticides, to keepmammalslikeusfromeatingthem.Thefactthattheytastebitterisaclearwarningsignal:keepaway.So therearegoodevolutionary reasonswhyweshoulddislikeandavoidbitter-tastingfoods.Yetsomeofthevegetablesthatareparticularlygoodforus,suchascabbage,cauliflower,broccoliandothermembersofthebrassicafamily,aresobitterthatevenasadultsmanyofusstruggletolovethem.Theresolutiontothisparadoxisthatthesevegetablestastebitterbecausethey

containchemicalsthatarepotentiallypoisonous.Thereasontheydon’tharmusisthatthesechemicalsarepresentinthematlowdosesthatarenottoxic.Rather,theyactivatestressresponsesandswitchongenesthatprotectandrepair.Once you start looking at the world in this way, you realise that many

activitieswe initially find stressful – like eating bitter vegetables, going for arun,orIntermittentFasting–arefarfromharmful.Thechallengeitselfseemstobepartofthebenefit.ThefactthatprolongedstarvationisclearlyverybadforyoudoesnotimplythatshortperiodsofIntermittentFastingmustbealittlebitbadforyou.Indeedthereverseistrue.ThispointwasvividlymadetomebyProfessorValterLongo,directorofthe

UniversityofSouthernCalifornia’sLongevity Institute.His research ismainlyintothestudyofwhyweage,particularlyconcerningapproachesthatreducetheriskofdevelopingage-relateddiseasessuchascanceranddiabetes.IwenttoseeValter,notjustbecauseheisaworldexpert,butalsobecausehe

had kindly agreed to act asmy fastingmentor and buddy, to help inspire andguidemethroughmyfirstexperienceoffasting.Valterhasbeenstudyingfastingformanyyears,andheisakeenadherentof

it.Helivesbyhisresearchandthrivesonthesortoflow-protein,high-vegetabledietthathisgrandparentsenjoyinsouthernItaly.Perhapsnotcoincidentally,hisgrandparentsliveinapartofItalythathasanextraordinarilyhighconcentrationoflong-livedpeople.Aswellasfollowingafairlystrictdiet,Valterskipslunchtokeephisweight

down.Beyondthis,onceeverysixmonthsorso,hedoesaprolongedfast thatlastsseveraldays.Tall,slim,energetic,Italian,heisaninspiringposterboyforwould-befasters.Themain reasonhe is so enthusiastic about fasting is that his research, and

that of others, has demonstrated the extraordinary range ofmeasurable health

benefits that you get from doing it. Going without food for even quite shortperiodsoftimeswitchesonanumberof‘repairgenes’,which,asheexplained,canconfer longtermbenefits. ‘There is a lotof initial evidence to suggest thattemporaryperiodicfastingcaninducelong-lastingchangesthatcanbebeneficialagainstageinganddiseases,’hetoldme.‘Youtakeaperson,youfastthem,after24hourseverythingisrevolutionised.Andevenifyoutookacocktailofdrugs,verypotentdrugs,youwillneverevengetclosetowhatfastingdoes.Thebeautyoffastingisthatit’sallco-ordinated.’

Fastingandlongevity

Most of the early long-term studies on the benefits of fasting were done inrodents. They also gave us important insights into themolecular mechanismsthatunderpinfasting.Inoneearlystudyfrom1945,micewerefastedforeitheronedayinfour,one

dayinthreeoronedayintwo.Theresearchersfoundthatthefastedmicelivedlongerthanacontrolgroup,andthatthemoretheyfastedthelongertheylived.They also found that, unlike calorie-restrictedmice, the fastedmice were notphysicallystunted.3Sincethennumerousstudieshaveconfirmed,atleastinrodents,thevalueof

fasting.Butwhydoesfastinghelp?Whatisthemechanism?Valterhasaccesstohisownsupplyofgeneticallyengineeredmice,knownas

dwarforLaronmice,whichhewaskeentoshowme.Thesemice,thoughsmall,holdtherecordfor longevityextensioninamammal.Inotherwords, theyliveforanastonishinglylongtime.Theaveragemousedoesn’tlivethatlong,perhapstwoyears.Laronmicecan

livetwicethat,manyforoverfouryearswhentheyarealsocalorie-restricted.Inahuman,thatwouldbetheequivalentofreachingalmost170.ThefascinatingthingaboutLaronmiceisnotjusttheirlongevity,butthefact

thattheystayhealthyformostoftheirverylonglives.Theysimplydon’tseemtobepronetodiabetesorcancer,andwhentheydie,moreoftenthannot,itisofnatural causes.Valter toldme that on autopsy they are often unable to find acauseofdeath.Theyjustseemtodropdead.The reason these mice are so small and so long-lived is that they are

geneticallyengineeredso that theirbodiesdonot respond toahormonecalledIGF-1, Insulin-LikeGrowthFactor 1. IGF-1, as its name implies, has growth-promoting effects on almost every cell in your body. It keeps your cellsconstantlyactive.Youneedadequate levelsof IGF-1andothergrowth factorswhenyouareyoungandgrowing,buthighlevelslaterinlifeappeartoleadtoacceleratedageingandcancer.AsValterputit,it’slikedrivingalongwithyourfootflatdownontheaccelerator,pushingthecartocontinuetoperformallthetime. ‘Imagine, instead of occasionally taking your car to the garage andchanging parts and pieces, you simply kept on driving it and driving it and

drivingit.Well,thecar,ofcourse,isgoingtobreakdown.’Valter’sworkisfocusedontryingtofigureouthowyoucangoondrivingas

much as possible, and as fast as possible, while enjoying life. He thinks theanswerisperiodicfasting.BecauseoneofthewaysfastingworksisbymakingyourbodyreducetheamountofIGF-1itproduces.Theevidence that IGF-1playsakey role inmanyof thediseasesofageing

comesnotjustfromrodentsliketheLaronmicebutalsofromhumans.Forthelast seven years,Valter has been studying villagers inEcuadorwith a geneticdefect, also calledLaron syndrome.This is an extremely rare conditionwhichaffects fewer than350people in theworld.PeoplewithLaron syndromehavebodies which don’t seem to be able to respond to IGF-1. There’s a specificmutation in the growth hormone receptor, causing a deficiency that is verysimilartothatintheLaronmouse.The villagerswith Laron syndrome are normally quite short;many are less

thanfourfeettall.Thethingthatismostsurprisingaboutthem,however,isthat,like theLaronmice, they simplydon’t seem todevelopcommondiseases likediabetesandcancer.Infact,Valtersaysthat,thoughtheyhavebeenstudiedformanyyears,thereisnotasinglecasehehascomeacrossofsomeonewithLarondying of cancer. Yet their relatives, who live in the same household butwhodon’thaveLaronsyndrome,getcancerlikeeverybodyelse.Disappointingly, for anyone hoping that IGF-1 will provide the secrets of

immortality,peoplewithLaronsyndrome,unlikethemice,arenotexceptionallylong-lived.Theycertainlyleadlonglives,butnotsuper-longlives.Valterthinksonereasonfor thismaybe that they tend toenjoy life rather thanworryabouttheirlifestyle.‘Theysmoke,eatahigh-caloriediet,andthentheylookatmeandtheysay,“Ohitdoesn’tmatter,I’mimmune.”’Valterthinkstheyprefertheideaoflivingastheywantanddyingat85,rather

than living more carefully and perhaps going beyond 100. He would like topersuadesomeofthemtotakeonahealthylifestyleandseewhathappens,butknowshewouldn’tlivelongenoughtoseetheoutcome.

Fastingandrepairgenes

AswellasreducingcirculatinglevelsofIGF-1,fastingalsoappearstoswitchonanumberof repairgenes.The reason thishappens isnot fullyunderstood,buttheevolutionaryargumentgoessomethinglikethis.Aslongaswehaveplentyof food, our bodies are mainly interested in growing, having sex andreproducing.Naturehasnolong-termplansforus.Shedoesnotinvestinouroldage.Oncewehavereproducedwebecomedisposable.Sowhathappensifyoudecidetofast?Well,thebody’sinitialreactionisone

ofshock.Signalsgotothebrainremindingyouthatyouarehungry,urgingyoutogooutandfindsomethingtoeat.Butyouresist.Thebodynowdecidesthatthereasonyouarenoteatingasmuchandasfrequentlyasyouusuallydomustbebecauseyouarenowinafaminesituation.Inthepastthiswouldhavebeenquitenormal.Inafaminesituationthereisnopointinexpendingenergyongrowthorsex.

Insteadthewisestthingthebodycandoisspenditspreciousstoreofenergyonrepair, trying tokeepyou in reasonableshapeuntil thegood timesreturnoncemore.Theresultisthat,aswellasremovingitsfootfromtheaccelerator,yourbodytakesitselfalongtothecellularequivalentofagarage.There,allthelittlegenemechanicsareorderedtostartdoingsomeoftheurgentmaintenancetasksthathavebeenputofftillnow.Oneofthethingsthatcalorierestrictiondoes,forexample,istoswitchona

processcalledautophagy.4Autophagy,meaning‘selfeat’,isaprocessbywhichthebodybreaksdownand recyclesold and tiredcells; just aswith a car, it isimportanttogetridofdamagedorageingpartsifyouaregoingtokeepthingsingoodworkingorder.Valter thinks that themajorityofpeoplewith aBMIover25wouldbenefit

fromfasting,buthealso thinks that ifyouplan todo it formore thanaday itshouldbedoneinapropercentre.Asheputit,‘aprolongedfastisanextremeintervention.Ifit’sdonewell,itcanbeverypowerfulinyourfavour.Ifit’sdoneimproperly,itcanbeverypowerfulagainstyou.’Withaprolongedfastlastingseveral days, you also get a drop in blood pressure and some fairly profoundmetabolicre-programming.Somepeoplefaint.It’snotcommonbutithappens.OneofValter’sareasofresearchisintotheeffectsoffastingoncancer(see

moreonpages56-7below)andthisseemstobeoptimisedbyprolongedratherthanIntermittentFasting.Ashepointedout, thefirst timeyoutryfastingforafew days it can be a bit of a struggle. ‘Our bodies are used to high levels ofglucoseandhighlevelsofinsulin,soittakestimetoadapt.Buttheneventuallyit’snotthathard.’Iwasn’tkeentohear‘eventually’,butbythenIknewIwouldhavetogiveita

go.Itwasachallenge,andoneIthoughtIcouldwin.Brainagainststomach.Nocontest.

Experiencingafour-dayfast

Idon’tthinkitiseithernecessaryorparticularlydesirabletodoaprolongedfastbeforeembarkingontheFastDiet.Whiletherearefewknownrisksinvolvedinfastingforlessthan24hours,thesameisnottrueofprolongedfasts.Idecidedtostartwithafour-dayfastbecauseIknewIwasinsafehands.Ihadalsohadmy IGF-1 levels measured just before I met Valter and they were high. Notsuper-high,ashekindlyputit,butatthetopendoftherange(mylevelsofIGF-1orsomatomedin-C,asit’salsoknown,were28.0nmol/l.Thehealthyrangeis11.3–30.9nmol/l).High levels of IGF-1 are associated with a range of cancers, among them

prostate cancer which had troubled my father.Would a four-day fast changeanything?I had been warned that the first few days might be tough, but after that I

would start feeling the effects of a rush of what Valter termed ‘wellbeingchemicals’. Even better, the next time I fasted itwould be easier becausemybody and brainwould have amemory of it and understandwhat Iwas goingthrough.HavingdecidedthatIwouldtryanextendedfast,mynextdecisionwashow

harshtomakeit.Anumberofdifferentcountrieshaveatraditionoffasting.TheRussiansseemtopreferittough.Forthem,afastconsistsofnothingbutwater,coldshowersandexercise.TheGermans,ontheotherhand,prefertheirfaststobeconsiderablygentler.GotoafastingclinicinGermanyandyouwillprobablybefedaround200caloriesadayincomfortablesurroundings.Iwanted to see results, so Iwent for aBritish compromise. Iwould eat 25

caloriesaday,nocoldshowersandjusttryworkingasnormal.So on awarmMonday evening, I enjoyedmy lastmeal, a filling dinner of

steak, chips and saladwasheddownwith beer. I felt a certain trepidation as Irealised that for the next four days I would be drinking nothing but water,sugarlessblackteaandcoffee,andonemeaslycupoflow-caloriesoupaday.DespitewhatI’dbeentoldandread,beforeIbeganmyfastIsecretlyfeared

thathungerwouldgrowandgrow,gnawingawayinsidemeuntilIfinallygavein and ran amok in a cakeshop. The first 24 hours were quite tough, just asValterhadpredicted,butashehadalsopredicted thingsgotbetter,notworse.Yes, therewere hunger pangs, sometimes quite distracting, but if I kept busytheywentaway.During the first 24 hours of a fast, there are some quite profound changes

goingoninsidethebody.Withinafewhours,glucosecirculatinginthebloodisconsumed.Ifthat’snotbeingreplacedbyfoodthenthebodyturnstoglycogen,astableformofglucosethatisstoredinthemusclesandliver.Only when that’s gone does it really switch on fat burning.What actually

happens is that fatty acids are broken down in the liver, resulting in theproduction of something called ketone bodies. The brain uses these ketonebodiesasasourceofenergy,insteadofglucose.Thefirsttwodaysofafastcanbeuncomfortablebecauseyourbodyandbrain

arehavingtocopewiththeswitchfromusingglucoseandglycogenasafueltousing ketone bodies.The body is not used to them so you can get headaches,thoughIdidn’t.Youmayfind ithard tosleep. Ididn’t.ThebiggestproblemIhad with fasting is hard to put into words; it was sometimes just feeling‘uncomfortable’.Ican’treallydescribeitmoreaccuratelythanthat.Ididn’tfeelfaint;Ijustfeltoutofplace.I did, occasionally, feel hungry, but most of the time I was surprisingly

cheerful.Bydaythreethefeel-goodhormoneshadcometomyrescue.ByFriday, day four, Iwas almost disappointed that itwas ending.Almost.

Despite Valter’s warning that it would be unwise to gorge immediately onbreakingafast,Igotmyselfaplateofbaconandeggsandsettleddowntoeat.After a few mouthfuls I was full. I really didn’t need any more and in factskippedlunch.That afternoon Iwas testedagainanddiscovered Ihad lost justunder three

poundsofbodyweight,asignificantportionofwhichwasfat.Iwasalsohappytosee thatmybloodglucose levelshadfallensubstantiallyand thatmyIGF-1levels,whichhadbeenatthetopendoftherecommendedrange,hadgonerightdown.Infact,theyhadalmosthalved.Thiswasallgoodnews.Ihadlostsomefat,mybloodresultswerelookinggood,andIhadlearntthatIcancontrolmyhunger.Valterwasextremelypleasedwiththesechanges,particularlythefallinIGF-1 that he said would significantly reducemy risk of cancer. But he also

warnedme that if Iwentback tomyold lifestyle these changeswouldnotbepermanent.Valter’s research points towards the fact that high levels of protein, the

amountsfoundinatypicalwesterndiet,helpkeepIGF-1levelshigh.Iknewthatthere isprotein infoodslikemeatandfish,butIwassurprisedthat there issomuch inmilk. I used to like drinking a skinny lattemostmornings. I had theillusionthatbecauseitismadewithskimmedmilkitishealthy.Unfortunately,though low in fat, a large latte comes in at around11gofprotein.AndValterrecommendsthatyoudon’teatmorethan0.8gofproteinperkgofbodyweightperday.Forsomeonelikeme,thatwouldbearound64gaday.Thelatteswouldhavetogo.

Fastingandweightloss

Onewaytoloseweightwouldbetogoonaprolongedfast.Ididthefour-dayfast,asdescribedabove,mainlybecauseIwascurious.Iwouldnotrecommendit as aweight-loss regime because it is completely unsustainable.Unless theycombine itwithavigorousexercise regime,peoplewhogoonprolongedfastslosemuscleaswellasfat.Then,whentheystop,astheymusteventuallydo,theriskistheywillpiletheweightrightbackon.Fortunatelylessdrastic,IntermittentFasting–thesubjectofthisbook–leads

tosteadyandsustainableweightlossanddoesnotcausemuscleloss.

AlternateDayFasting

Oneofthemostextensivelystudiedformsofshort-termfastingisAlternateDayFasting(ADF).Asitsnameimplies,itmeansyougetnofood,orrelativelylittlefood,everyotherday.OneofthefewresearcherstohavedonehumanstudiesinthisareaisDrKristaVaradyoftheUniversityofIllinoisatChicago.Krista is slim, charming and very amusing. We met in an old-fashioned

AmericandinerwhereIguiltilyateburgersandfrieswhileKristatoldmeaboutoneoftherecentstudiesshehasbeencarryingoutwithhumanvolunteers.5Onfastingdaysthevolunteerswereallowed25%oftheirnormalenergyneeds,somenwereallowedaround600caloriesaday,women500caloriesaday.Onfastdaystheyatealltheircaloriesinonego,atlunch.Ontheirfeeddaystheywereaskedtoconsume125%oftheirnormalenergyneeds.KristahasdoneanumberofstudiesonADF,andwhatsurprisedheristhat,

even when they are allowed to, people don’t go crazy on their feed days. ‘IthoughtwhenIstartedrunningthesetrialsthatpeoplewouldeat175%thenextday;they’djustfullycompensateandwouldn’tloseanyweight.Butmostpeopleeataround110%,justslightlyoverwhattheyusuallyeat.Ihaven’tmeasuredityet,butI thinkit involvesstomachsize,howfar thatcanexpandout.Becauseeatingalmost twicetheamountoffoodthatyounormallyeat isactuallypretty

difficult. You can do it over time; people that are obese, their stomachs getbiggertoaccommodate,youknow,5000caloriesaday.Butjusttodoitrightoffisactuallyprettydifficult.’Inherearlierstudies,subjectswereaskedtosticktoalow-fatdiet,butwhat

KristawantedtoknowwaswhetherADFwouldalsoworkifhersubjectswereallowed to eat a typical American high-fat diet. So she asked 33 obesevolunteers,mostofthemwomen,togoonADFforeightweeks.Beforestarting,the volunteerswere divided into two groups.One groupwas put on a low-fatdiet, eating low-fat cheeses anddairies, very leanmeats and a lot of fruit andvegetables.Theothergroupwasallowedtoeathigh-fatlasagnes,pizza,thesortof diet a typical American might consume. Americans consume somewherebetween35and45%fatintheirdiet.As Krista explained, the results were unexpected. The researchers and

volunteers had assumed that the people on the low-fat diet would lose moreweight than those on the high-fat diet. But, if anything, it was the other wayaround.Thevolunteersonthehigh-fatdietlostanaverageof5.6kg,whilethoseon the low-fat diet lost 4.2kg. They both lost about seven centimetres aroundtheirwaists.Krista thinks that the main reason this happened was compliance. The

volunteers randomised to the high-fat dietweremore likely to stick to it thanthoseonthelow-fatdietsimplybecausetheyfounditalotmorepalatable.Andit wasn’t just weight loss. Both groups saw impressive falls in low-densitylipoprotein (LDL) cholesterol, thebad cholesterol, and inbloodpressure.Thismeant that they had reduced their risk of cardiovascular disease, of having aheartattackorstroke.Kristadoesn’twanttoencouragepeopletobingeonrubbish.Shewouldmuch

rather that people on ADF ate healthily, increased their fruit and vegetableintake, and generally ate less. The trouble is, as she pointed out ratherexasperatedly, doctors have been encouraging people to embrace a healthylifestyle for decades, and not enough of us are doing it. She thinks dieticiansshouldtakeintoaccountwhatpeopleactuallydoratherthanwhatwewouldlikethemtodo.OneothersignificantbenefittoIntermittentFastingisthatyoudon’tseemto

lose muscle, which you would on a normal calorie-restricted regime. Kristaherselfisnotsurewhythatisandwantstodofurtherresearch.

Thetwo-dayfast

OneoftheproblemswithADF,whichiswhyIamnotsokeenonit,isthatyouhavetodoiteveryotherday.Inmyexperiencethiscanbesociallyinconvenientaswellasemotionallydemanding.There isnopattern toyourweekandotherpeople,friendsandfamily,findithardtokeeptrackofwhenyourfastandfeeddaysare.UnlikeKrista’ssubjects,Iwasnotparticularlyoverweighttostartwith,soIalsoworriedaboutlosingtoomuchweighttoorapidly.Thatiswhy,havingtriedADFforashortwhile,Idecidedtocutbacktofastingtwodaysaweek.Inowhavemyownexperienceofthistofallbackon(seepage60),together

withtheexperiencesofhundredsofotherswhohavewrittentomeoverthelastfewmonths.Butwhattrialshavebeendoneontwo-dayfastsinhumans?Well, Dr Michelle Harvie, a dietician based at the Genesis Breast Cancer

Prevention Centre at the Wythenshawe Hospital in Manchester, has done anumberofstudiesassessingtheeffectsofatwo-dayfastonfemalevolunteers.Inarecentstudy,shedivided115womenintothreegroups.Onegroupwasaskedtosticktoa1500-calorieMediterraneandiet,andwasalsoencouragedtoavoidhigh-fatfoodsandalcohol.6Anothergroupwasaskedtoeatnormallyfivedaysaweek,but toeata650-calorie, low-carbohydratedieton theother twodays.Afinal group was asked to avoid carbohydrates for two days a week, but wasotherwisenotcalorie-restricted.After threemonths, thewomenon the two-daydiets had lost an averageof

4kg,whichwasalmost twiceasmuchas thefull-timedieters,whohad lostanaverageof just2.4kg. Insulin resistancehadalso improved significantly in thetwo-daydietgroups(seemoreoninsulinonpage54).The focus ofMichelle’swork is trying to reducebreast cancer risk through

dietary interventions.Being obese and having high levels of insulin resistanceareboth risk factors.On theGenesiswebsite (www.genesisuk.org), shepointsout that they have been studying Intermittent Fasting at the Genesis BreastCancer Prevention Centre, University Hospital of South Manchester NHSFoundation Trust, for over six years and that their research has shown thatcutting down on your calories for two days a week gives the same benefits,possiblymore, than by going on a normal calorie-reduced diet. ‘To date, ourresearch has concluded that intermittent diets appear to be a safe, viable,alternative approach to weight loss and maintaining a lower weight, incomparisontodailydieting.’

Isitjustcalories?

If you eat 500 or 600 calories two days a week and don’t significantlyovercompensate during the rest of the week, then you will lose weight in asteadyfashion.But is there any evidence that Intermittent Fasting does more than that? I

recentlycameacrossoneparticularlyfascinatingstudysuggestingthatwhenyoueatcanbealmostasimportantaswhatyoueat.Inthisstudy,scientistsfromtheSalkInstituteforBiologicalStudiestooktwo

groups ofmice and fed them a high-fat diet.7 Themice got exactly the sameamount of food to eat, the only difference being that one group ofmice wasallowed to eat whenever they wanted, nibbling away when they were in themood,ratherlikewedo,whiletheothergroupofmicehadtoeattheirfoodinaneight-hourtimeperiod.Thismeantthattherewere16hoursofthedayinwhichtheywere,involuntarily,fasting.After100days, thereweresome trulydramaticdifferencesbetween the two

groupsofmice.Themicewhonibbledawayat their fatty foodhaddevelopedhigh cholesterol, highbloodglucose andhad liverdamage.Themice that hadbeen forced to fast for 16 hours a day put on far less weight (28% less) andsufferedmuchlessliverdamage,despitehavingeatenexactlythesameamountandqualityoffood.Theyalsohadlowerlevelsofchronicinflammation,whichsuggeststheyhadreducedriskofanumberofdiseases,includingheartdisease,cancer,strokeandAlzheimer’s.TheSalk researchers’ explanation for this is that all the timeyouareeating

yourinsulinlevelsareelevatedandyourbodyisstuckinfat-storingmode(seethediscussionofinsulinonpage54).Onlyafterafewhoursoffastingisyourbodyabletoturnoffthe‘fatstoring’andturnonthe‘fatburning’mechanisms.So if you are a mouse and you are continually nibbling, your body will justcontinuemakingandstoringfat,resultinginobesityandliverdamage.By now, I hope you are as convinced as I am that fasting offers multiple

healthbenefits, aswellashelping toachieveweight loss. IhadbeenawareofsomeoftheseclaimsbeforeIgotreallyinterestedinfastingand,thoughinitiallysceptical,Iwasconvertedbythesheerweightofevidence.But there was one area of study that was a complete surprise: research

showinghowfastingcanimprovemoodandprotectthebrainfromdementiaandcognitivedecline.This,forme,wassomethingcompletelynew,unexpected,andhugelyexciting.

Fastingandthebrain

The brain, asWoodyAllen once said, is my second favourite organ. I mighteven put it first, aswithout it nothing elsewould function. The human brain,aroundthreepoundsofpinkishgreyishgunkwiththeconsistencyoftapioca,hasbeendescribedasthemostcomplexobjectintheknownuniverse.Itallowsustobuild, write poetry, dominate the planet and even understand ourselves,somethingnoothercreaturehassucceededindoing.It is also an extremely efficient energy-saving machine, doing all that

complicatedthinkingandmakingsureourbodiesarefunctioningproperlywhileusingthesameamountofenergyasa25-wattlightbulb.Thefactthatourbrainsarenormallysoflexibleandadaptablemakesitevenmoretragicwhentheygowrong.IamawarethatasIgetoldermymemoryhasbecomemorefallible.I’vecompensatedbyusingarangeofmemorytricksI’vepickedupover theyears,butevensoIfindmyselfoccasionallystrugglingtoremembernamesanddates.Far worse than this, however, is the fear that one day I may lose my mindentirely, perhaps developing some form of dementia. Obviously I want topreservemy brain in as good a shape as possible and for as long as possible.Fortunatelyfastingseemstooffersignificantprotection.ThemanIwenttodiscussmybrainwithwasProfessorMarkMattson.MarkMattson,aprofessorofneuroscienceattheNationalInstituteonAging,

isoneofthemostreveredscientistsinhisfield:thestudyoftheageingbrain.Ifindhisworkgenuinelyinspiring–suggesting,asitdoes,thatfastingcanhelpcombatdiseaseslikeAlzheimer’s,dementiaandmemoryloss.AlthoughIcouldhavetakenataxitohisoffice,Ichosetowalk.I’mafanof

walking.Itnotonlyburnscalories, italso improves themood,anditmayalsohelp retainyourmemory.Normallyaswegetolderourbrain shrinks,butonestudy found that in regular walkers the hippocampus, an area of the brainessential formemory, actually expanded.8Regularwalkers have brains that inMRIscanslook,onaverage,twoyearsyoungerthanthebrainsofthosewhoaresedentary.Mark,whostudiesAlzheimer’s, losthisownfather todementia.Hetoldme

that although it didn’t directly motivate him to go into this particular line ofresearch–whenhestartedworkonAlzheimer’sdiseasehis fatherhadnotyet

beendiagnosed–butitdidgivehiminsight.Alzheimer’saffectsaround26millionpeopleworldwideandtheproblemwill

grow as the population ages.New approaches are desperately needed becausethe tragedy of Alzheimer’s disease and other forms of dementia is that onceyou’re diagnosed it may be possible to delay, but not prevent, the inevitabledeterioration.Youare likely togetprogressivelyworse to thepointwhereyouneedconstantcareformanyyears.Bytheendyoumaynotevenrecognisethefacesofthoseyouonceloved.

Canfastingmakeyouclever?

Just asValter Longo had,Mark tookme off to see somemice. LikeValter’smice,Mark’smicearegeneticallyengineered,But theyhavebeenmodified tomake themmore vulnerable toAlzheimer’s. Themice I sawwere in amaze,whichtheyhadtonavigateinordertofindfood.Someofthemiceperformthistask with relative ease; others get disorientated and confused. This task, andotherslikeit,aredesignedtorevealsignsthatthemicearedevelopingmemoryproblems;amousethatisstrugglingwillquicklyforgetwhicharmofthemazeithasalreadytravelleddown.The genetically engineered Alzheimer’s mice will, if put on a normal diet,

quickly develop dementia. By the time they are a year old, the equivalent ofmiddle age in humans, they normally have obvious learning and memoryproblems. The animals put on an intermittent fast, somethingMark prefers tocall ‘intermittent energy restriction’, often go up to 20 months without anydetectable signs of dementia.9 They only really start deteriorating towards theendoftheirlives.InhumansthatwouldbetheequivalentofdevelopingsignsofAlzheimer’sattheageof80ratherthanat50.IknowwhichIwouldprefer.Disturbingly, when thesemice are put on a typical junk-food diet, they go

downhillmuchearlierthanevennormallyfedmice.‘Weputmiceonahigh-fatandhigh-fructosediet,’Marksaid, ‘and thathasadramaticeffect; theanimalshaveanearlieronsetofthelearningandmemoryproblems,moreaccumulationofamyloidandmoreproblemswithfindingtheirwayinamazetest.’Inotherwords,junkfoodmakesthesemicefatandstupid.One of the key changes that occur in the brains ofMark’s fasting mice is

increased production of a protein called brain-derived neurotrophic factor.BDNFhasbeenshowntostimulatestemcellstoturnintonewnervecellsinthe

hippocampus.AsImentionedearlier,thisisapartofthebrainthatisessentialfornormallearningandmemory.Butwhy should the hippocampus grow in response to fasting?Mark points

out that from an evolutionary perspective it makes sense. After all, the timeswhenyouneed tobe smart andon theball arewhen there’snot a lot of foodlyingaround.‘Ifananimalisinanareawherethere’slimitedfoodresources,it’simportant that they are able to remember where food is, remember wherehazardsare,predatorsandsoon.Wethinkthatpeopleinthepastwhowereabletorespondtohungerwithincreasedcognitiveabilityhadasurvivaladvantage.’Wedon’tknowforsureifhumansgrownewbraincellsinresponsetofasting;

to be absolutely certain researchers would need to put volunteers on anintermittent fast and thenkill them, take theirbrainsout and look for signsofnew neural growth. It seems unlikely that many would volunteer for such aproject.ButwhattheyaredoingisastudywherevolunteersfastandthenMRIscansareusedtoseeifthesizeoftheirhippocampichangesovertime.As Imentioned above, these techniqueshavebeenused inhumans to show

that regular exercise, such aswalking, increases the size of the hippocampus.HopefullysimilarstudieswillshowthattwodaysaweekofIntermittentFastingis good for learning and memory. On a purely anecdotal level, and using asample size of one, it seems to work. Before starting the Fast Diet, I did asophisticated memory test online. Two months in I repeated the test and myperformance had, indeed, improved. If you are interested in doing somethingsimilar then I suggest you go towww.cognitivefun.net/test/2. Do let us knowhowyougeton.

Fastingandmood

OneofthethingsthatProfessorValterLongoandotherstoldmebeforeIbeganmy four-day fast was that it would be tough initially, but that after awhile Iwouldstarttofeelmorecheerful,whichwasindeedwhathappened.Similarly,Iwas surprised to discover how positive I have felt while doing IntermittentFasting.Iexpectedtofeeltiredandcrabbyonmyfastingdays,butnotatall.Soisthissimplyapsychologicaleffect,thatpeoplewhodoIntermittentFastingandloseweightfeelgoodaboutthemselves,oraretherealsochemicalchangesthatareinfluencingmood?According to ProfessorMarkMattson, one of the reasons peoplemay find

IntermittentFastingrelativelyeasytododuetoitseffectsonBDNF.BDNFnotonlyseemstoprotectthebrainagainsttheravagesofdementiaandage-relatedmentaldecline,butitmayalsoimproveyourmood.There have been a number of studies going back many years that suggest

rising levelsofBDNFhaveanantidepressanteffect,at least inrodents. Inonestudy, they injected BDNF directly into the brains of rats and found this hadsimilar effects to repeated use of a standard antidepressant.10 Another paperfound that electric shock therapy, which is known to be effective in severedepression,seemstowork,atleastinpart,becauseitstimulatestheproductionofhigherlevelsofBDNF.11MarkMattsonbelievesthatwithinafewweeksofstartingatwo-day-a-week

fastingregime,BDNFlevelswillstarttorise,suppressinganxietyandelevatingmood.Hedoesn’tcurrentlyhavethehumandatatofullysupportthisclaim,buthe is doing trials on volunteerswhich involve, among other things, collectingregularsamplesofcerebrospinalfluid(theliquidthatbathesthebrain)inordertomeasurethechangesthatoccurduringintermittentfasts.Thisisnotatrialforthefaint-heartedasitrequiresregularspinaltaps,butasMarkpointedouttome,manyofhisvolunteersarealreadyundergoingearlysignsofcognitivechange,sotheyareextremelymotivated.MarkiskeentostudyandpromotethebenefitsofIntermittentFastingasheis

genuinelyworriedaboutthelikelyeffectsofthecurrentobesityepidemiconourbrainsandoursociety.HealsothinksifthatifyouareconsideringIntermittentFastingyoushouldgetgoingsoonerratherthanlater:‘Theage-relatedcognitive

declineinAlzheimer’sdisease, theevents thatareoccurringin thebrainat thelevelof thenervecellsand themolecules in thenervecells, thosechangesareoccurringveryearly,probablydecadesbeforethesubjectstartstohavelearningandmemoryproblems.That’swhyit’scriticaltostartdietaryregimesearlyon,when people are young or middle-aged, so that they can slow down thedevelopment of theseprocesses in thebrain and live to be90with their brainfunctioningperfectlywell.’Like Mark, I’m convinced the human brain benefits from short periods

abstainingfromfood.Thisisanexcitingandfast-emergingareaofresearchthatmany will watch with great interest. Beyond the brain, though, IntermittentFastingalsohasmeasurable,beneficialeffectsonotherareasof thebody–onyourheart,onyourbloodprofile,onyourriskofcancer.Andthat’swherewe’llturnnow.

Fastingandtheheart

Oneof themainreasonsIdecided to tryfastingwas that testshadsuggestedIwasheading forseriousproblemswithmycardiovascularsystem.Nothinghashappenedyet,butthewarningsignswereflashingamber.Thetestsshowedthatmy blood levels of LDL (low-density lipoprotein, the ‘bad’ cholesterol) weredisturbinglyhigh,aswerethelevelsofmyfastingglucose.Tomeasure‘fastingglucose’youhavetofastovernight,thengiveasampleof

blood.Thenormal,desirablerangeis3.9-5.8mmol/l.Minewas7.3mmol/l.Notyetdiabetic,butdangerouslyhigh.Therearemanyreasonswhyyoushoulddoallyoucan toavoidbecomingadiabetic,not least the fact that itdramaticallyincreasesyourriskofhavingaheartattackorstroke.Fastingglucoseisanimportantthingtomeasurebecauseitisanindicatorthat

allmaynotbewellwithyourinsulinlevels.

Insulin–thefat-makinghormone

Whenwe eat food, particularly food rich in carbohydrates, our blood glucoselevels rise and thepancreas, anorganbelow the ribs andnear the left kidney,startstochurnoutinsulin.Glucoseisthemainfuelthatourcellsuseforenergy,butthebodydoesnotlikehavinghighlevelsofitcirculatingintheblood.Thejobofinsulin,ahormone,istoregulatebloodglucoselevels,ensuringthattheyareneithertoohighnortoolow.Itnormallydoesthiswithgreatprecision.Theproblemcomeswhenthepancreasgetsoverloaded.Insulinisasugarcontroller; itaidstheextractionofglucosefrombloodand

then stores it in places like your liver or muscles in a stable form calledglycogen,tobeusedwhenandifitisneeded.Whatislesscommonlyknownisthat insulin is also a fat controller. It inhibits something called lipolysis, therelease of stored body fat.At the same time, it forces fat cells to take up andstorefat fromyourblood. Insulinmakesyoufat.High levels lead to increasedfatstorage,lowlevelstofatdepletion.

Thetroublewithconstantlyeatinglotsofsugary,carbohydrate-richfoodsanddrinks,asweincreasinglydo,isthatthisrequiresthereleaseofmoreandmoreinsulintodealwiththeglucosesurge.Uptoapoint,yourpancreaswillcopebysimply pumping out ever-larger quantities of insulin. This leads to greater fatdepositionandalsoincreasestheriskofcancer.Naturallyenough,thiscan’tgoonforever.Ifyoucontinuetoproduceever-largerquantitiesofinsulin,yourcellswilleventuallyrebelandbecomeresistanttoitseffects.It’sratherlikeshoutingat your children; you cankeep escalating things, but after a certain point theywillsimplystoplistening.Eventuallythecellsstoprespondingtoinsulin;yourbloodglucoselevelsnow

staypermanentlyhighandyouwillfindyouhavejoinedthe285millionpeoplearoundtheworldwhohavetype2diabetes.Itisamassiveandrapidlygrowingproblemworldwide.Over the last20years,numbershave risenalmost tenfoldandthereisnoobvioussignthatthistrendisslowing.Diabetes is associated with an increased risk of heart attack, stroke,

impotence,goingblindandlosingyourextremitiesduetopoorcirculation.Itisalsoassociatedwithbrainshrinkageanddementia.Notaprettypicture.Oneway toprevent thedownward spiral intodiabetes is to cutbackon the

carbohydratesandinsteadstarteatingmorevegetablesandfat,sincethesefoodsdo not lead to such big spikes in blood glucose. Nor do they have such adramaticeffectoninsulinlevels.TheotherwayistotryIntermittentFasting.

HowIntermittentFastingaffectsinsulinsensitivity

Ina study from2005,eighthealthyyoungmenwereasked to fasteveryotherday,20hoursaday,fortwoweeks.12Ontheirfastingdaystheywereallowedtoeatuntil10pm, thennoteatagainuntil6pmthefollowingevening.Theywerealsoaskedtoeatheartilytherestofthetimetomakesuretheydidnotloseanyweight.Theideabehindtheexperimentwastotesttheso-called‘thriftyhypothesis’,

theideathatsinceweevolvedatatimeoffeastandfaminethebestwaytoeatistomimicthosetimes.Attheendofthetwoweeks,therewerenochangesinthevolunteers’weightorbody-fat composition,which iswhat the researchershadintended.Therewas,however,abigchangeintheirinsulinsensitivity.Inotherwords, after just two weeks of Intermittent Fasting, the same amount ofcirculating insulin nowhad amuch greater effect on the volunteers’ ability to

storeglucoseorbreakdownfat.Theresearcherswrotejubilantlythat,‘bysubjectinghealthymentocyclesof

feast and famine we changed their metabolic status for the better’. They alsoadded that, ‘to our knowledge this is the first study in humans in which anincreased insulin action on whole body glucose uptake and adipose tissuelipolysishasbeenobtainedbymeansofIntermittentFasting.’I don’t know what impact Intermittent Fasting has had on my insulin

sensitivity–it’satestthatishardtodoandextremelyexpensive–butwhatIdoknow is that the effects on my blood sugar have been spectacular. Before Istarted fasting, my blood glucose level was 7.3 mmol/l, well above theacceptablerangeof3.9–5.8mmol/l.ThelasttimeIhadmylevelmeasureditwas5.0mmol/l,stillabithighbutwellwithinthenormalrange.This isan incredibly impressive response.Mydoctor,whowaspreparing to

putme onmedication,was astonished at such a dramatic turnaround.Doctorsroutinely recommendahealthydiet topatientswithhighbloodglucose, but itusually only makes a marginal difference. Intermittent Fasting could have arevolutionary,game-changingeffectonthenation’shealth.

Fastingandcancer

Myfatherwasa lovelymanbutnotaparticularlyhealthyone.Overweightformuch of his life, by the time he reached his 60s he had developed not onlydiabetesbutalsoprostatecancer.Hehadanoperationtoremovethecancerthatleft himwith embarrassing urinary problems. Understandably, I am not at allkeentogodownthatroad.Myfour-dayfast,underProfessorValterLongo’ssupervision,hadshownme

thatitwaspossibletodramaticallycutmyIGF-1(Insulin-likeGrowthFactor1)levelsandbydoingso,hopefully,myprostatecancerrisk.IlaterdiscoveredthatIntermittentFastinghadasimilareffectonmyIGF-1 levels.The linkbetweengrowth,fastingandcancerisworthunpacking.Thecellsinourbodiesareconstantlymultiplying,replacingdead,worn-outor

damaged tissue. This is fine as long as cellular growth is under control, butsometimes a cellmutates, grows uncontrollably and turns into a cancer. Veryhighlevelsinthebloodofacellularstimulant,likeIGF-1,arelikelytoincreasethechanceofthishappening.Whenacancergoesrogue, thenormaloptionsaresurgery,chemotherapyor

radiotherapy. Surgery is used to try to remove the tumour; chemotherapy andradiotherapy are there to try and poison it. The major problem withchemotherapyandradiotherapy is that theyarenotselective;aswellaskillingtumour cells they will kill or damage surrounding healthy cells. They areparticularly likely todamagerapidlydividingcellssuchashair roots,which iswhyhaircommonlyfallsoutfollowingtherapy.AsImentionedabove,ValterLongohasshownthatwhenwearedeprivedof

foodforevenquiteshortperiodsoftime,ourbodyrespondsbyslowingthingsdown, going into repair and survivalmode until food is oncemore abundant.That is trueofnormalcells.Butcancercells follow theirownrules.Theyare,almost by definition, not under control and will go on selfishly proliferatingwhateverthecircumstances.This‘selfishness’createsanopportunity.Ifyoufastjustbefore chemotherapy, at least in theory,youcreate a situationwhereyournormal cells are hibernating while the cancer cells are running amok andthereforemorevulnerable.In a paper published in 2008, Valter and colleagues showed that fasting

‘protects normalbut not cancer cells against high-dose chemotherapy’.13Theyfollowedthiswithanotherpaperinwhichtheyshowedthatfastingincreasedtheefficacyofchemotherapydrugsagainstavarietyofcancers.14Again, as is so often the case, this was a study done with mice. But the

implications of Valter’s work were not missed by an eagle-eyed judge calledNoraQuinn,whosawashortarticleaboutitinTheLATimes.

Nora’sstory

ImetNora inLosAngeles.She isa feistywomanwitha terrific,drysenseofhumour.Nora firstnoticedshehadaproblemwhen,onemorning, sheputherhand on her breast and felt a lump the size of awalnut under her skin.Afterindulging,assheputit,inthefantasythatitwasacyst,itwasremovedandsenttoapathologist.‘Therealityofyourlifealwayscomesoutinpathology,’shetoldme.When

thepathologyreportcamebackitsaidthatshehadinvasivebreastcancer.ShehadacourseofradiotherapyandwasabouttostartchemotherapywhenshereadaboutProfessorLongo’sworkwithmice.ShetriedtospeaktoValter,buthewouldn’tadviseherbecausenoneof the

trialshehadrun,uptothatpoint,hadbeendonewithhumans.Hedidn’tknowifitwassafeforsomeoneabouttoundergochemotofastandhecertainlywasn’tgoingtoencouragepeoplelikeNoratogiveitago.Undeterred,Noradidherownresearchanddecidedtotryfastingforaseven-

and-a-half-day, water-only fast; it would cover before, during and afterchemotherapy.Havingdiscoveredhowtoughitcanbetodoevenafour-dayfastwhile fully healthy, I’m surprised shewas able to go throughwith it, thoughNorasaysit’snotsohardandI’mjustawimp.Theresultsweremixed:‘AfterthefirstchemoIdidn’tgetthatsick,butmyhairfellout.’So next time she didn’t fast, and she was only medium sick. ‘I thought it

wasn’t working. I thought, seven and a half days of fasting to avoid beingmediumsick,thisisareallybaddeal.Iamsonotdoingthatagain.’Whenitwastimeforherthirdcourseofchemo,shedidn’tfast.That,shenow

feels,wasamistake.‘Igotsick.Idon’thavewordsforhowsickIwas.Iwasweak,feltpoisoned,

and Icouldn’tgetup. I felt like Iwasmoving through jello. Itwasabsolutely

horrible.’Thecellsthatlinethegut,likehairrootcells,growrapidlybecausetheyneed

tobeconstantlyreplaced.That’sonereasonwhychemotherapycanmakepeoplefeelreallyill.BythetimeNorahadtoundergoherfourthcourseofchemoshehaddecided

onceagaintotryfasting.Thistimethingswentmuchbetterandshemadeagoodrecovery.Sheiscurrentlycancerfree.Noraisconvincedshebenefittedfromfastingbutit’shardtobesurebecause

shewasn’tpartofapropermedicaltrial.ValterandcolleaguesatUniversityofSouthern California did, however, study what happened to her and 10 otherpatientswithcancerswhohadalsodecidedtoputthemselvesonafast.15Allofthemreportedfewerandlessseveresymptomsafterchemotherapyandmostofthem,includingNora,sawimprovementsintheirbloodresults.Thewhitecellsand platelets, for example, recoveredmore rapidlywhen they had chemo in afastedstatethanwhentheydidnot.ButwhydidNoragorogue?Whydidn’tshefastunderpropersupervision?‘I decided to fast based on years of information from animal testing. I do

agreethatifyouaregoingtodocrazythingslikeIdoyoushouldhavemedicalsupervision.Buthow?Noneofmydoctorswouldlistentome.’Nora’sself-experimentcouldhavegonewrong,whichisjustonereasonwhy

such maverick behaviour is not recommended. Her experience, however, andthatoftheotherninecancerpatients,helpedinspirefurtherstudies.For example, Professor Valter Longo and his colleagues have recently

completed Phase I of a clinical trial to see if fasting around the time ofchemotherapyissafe,whichitseemstobe.Thenextthingistoassesswhetheritmakesameasurabledifference.Atleasttenotherhospitalsaroundtheworldareeitherdoingorhaveagreedtodoclinicaltrials.Gotoourwebsiteforthelatestupdates.

IntermittentFasting:mypersonaljourney

Asyou’veread,Istartedoutbytryingthefour-dayfastunderProfessorValterLongo’s supervision.But despite the improvements inmy blood biochemistryandhisobviousenthusiasm,Icouldnotimaginedoinglengthyfastsonaregularbasisfortherestofmylife.Sowhatnext?Well,havingmetDrKristaVaradyandlearntallaboutADF(AlternateDayFasting)Idecidedtogivethatago.Afterashortwhile,however,Irealisedthatitwasjusttootough,physically,

sociallyandpsychologically.IneedsomepatterninmylifeandnotbeingabletotellwithoutacalendarandlengthycalculationswhetherIcouldmeetfriendsfordinneronaparticularnightwasirksome.Ialsofoundfastingeveryotherdayjustalittletoochallenging.IrealisethatmanyofKrista’svolunteersdomanageto stick to it, but they are in a trial situation and highly motivated. It isundoubtedlyaneffectivewaytoloseweightrapidlyandtogetpowerfulchangesto your biochemistry, but it was not for me. So I decided to try eating 600calories for two days a week. It seemed a reasonable compromise and, moreimportantly,doable.I tried eating all my food in onemeal, as Krista does in her studies, but I

discovered that if Iskippedbreakfast Istarted tofeelhungryand irritablewellbeforelunch.SoIsplitmyfoodintwo:amoderatebreakfast,misslunch,alightsupper.AndIdidittwiceaweek.ThisIfoundextremelymanageable.After experimenting with different versions of fasting, I found the 5:2

approach is themosteffectiveandworkableway forme toget thebenefitsoffastingandstillretainalong-termcommitmenttoadietaryplan.A5:2FastDietis a realistic synthesis of the current thinking on Intermittent Fasting, and thebestwayIknowtoguaranteesuccess.Beforeembarkingonthediet,Idecidedtogetmyselfproperlytested,tosee

whateffectsitwouldhaveonmybody.ThefollowingarethetestsIdid.Mostarestraightforward. Theblood testsare,withoneexception, testsyourdoctorshouldbehappytodoforyou.Getonthescales

The firstandmostobvious thingyouwillwant todo isweighyourselfbeforeembarkingonthisadventure.Initially,itisbesttodothisatthesametimeevery

day.First thing in themorning is, as I’msureyouknow,whenyouwillbeatyourlightest.Ideallyyoushouldgetaweighingmachinethatmeasuresbody-fatpercentage

aswellasweight,sincewhatyoureallywanttoseeisbody-fatlevelsfall.Thecheapermachines are not fantastically reliable; they tend to underestimate thetrue figure, giving you a false sense of security.What they are quite good atdoing,however,ismeasuringchange.Inotherwords,theymighttellyouwhenyoustart thatyouare30%bodyfatwhenthe truefigure iscloser to33%.Buttheyshouldbeabletotellyouwhenthatnumberbeginstofall.Bodyfat

Bodyfatismeasuredasapercentageoftotalweight.Themachinesyoucanbuydothisbyasystemcalledimpedence.There’sasmallelectriccurrentthatrunsthrough your body and the machine measures the resistance. It does itsestimationbasedonthefactthatmuscleandothertissuesarebetterconductorsofelectricitythanfat.Theonlywaytogeta trulyaccuratefigure iswithamachinecalledaDXA

(formerlyDEXA)scan.Itstandsfor‘DualEnergyX-rayAbsorptiometry’.Itisexpensiveandformostpeopleunnecessary.YourBMIwill tellyou ifyouareoverweight.Womentendtohavemorebodyfatthanmen.Amanwithbodyfatofmore than25%wouldbeconsideredoverweight.For awoman itwouldbe30%.CalculateyourBMI

To calculate your BMI, go to a website such aswww.nhs.uk/tools/pages/healthyweightcalculator.aspx.Thiswillnotonlydothecalculation, but also tell you what it means. One criticism of BMI is thatsomeonewho has a lot ofmuscle could get a highBMI score.This is not anissueformostofus.Sadly.Measureyourstomach

BMIisusefulbutitmaynotbethebestpredictoroffuturehealth.Inastudyofover 45,000 women followed for 16 years, the waist-to-height ratio was asuperiorpredictorofwhowoulddevelopheartdisease.Thereasonwhythewaistmatters somuch is that visceral fat,which collects inside the abdomen, is theworst sort of fat, because it causes inflammation andputsyouatmuchhigherriskofdiabetes.Youdon’tneedfancyequipmenttotellyouifyouhaveinternalfat.Allyouneedisatapemeasure.

Maleorfemale,yourwaistshouldbelessthanhalfyourheight.Mostpeopleunderestimatetheirwaistsizebyabouttwoinchesbecausetheyrelyontrousersize.Instead,measureyourwaistbyputtingthetapemeasurearoundyourbellybutton.Behonest.Adefinitionofoptimismissomeonewhostepsonthescale,whileholdingtheirbreath.Youarefoolingnoone.Bloodtests

YoushouldbeabletogetstandardtestsontheNHS.

Fastingglucose.Ichosetomeasuremyfastingglucosebecauseitisareally important measure of fitness, even if you are not at risk ofdiabetes, and a predictor of future health. Studies show that evenmoderately elevated levels of blood glucose are associated withincreased risk of heart disease, stroke and long-term cognitiveproblems. Ideally Iwould have hadmy insulin sensitivitymeasured,butthattestiscomplexandexpensive.

Cholesterol.Theymeasuretwotypesofcholesterol:LDL(low-densitylipoprotein) and HDL (high-density lipoprotein). Broadly speaking,LDL carries cholesterol into the wall of your arteries while HDLcarries itaway.It isgoodtohavea lowishLDLandahighishHDL.Onewayyoucanexpressthisisasapercentage:HDLtoHDL+LDL.Anythingover20%isgood.

Triglycerides.Thesearea typeoffat that is foundinblood; theyareone of the ways that the body stores calories. High levels areassociatedwithincreasedriskofheartdisease.

IGF-1.ThisisanexpensivetestandnotavailableontheNHS.Itisameasureofcellturnoverandthereforeofcancerrisk.Itmayalsobeamarker for biological ageing. Iwanted to find out the effects of 5:2fasting on my IGF-1. I had discovered that IGF-1 levels dropdramaticallyinresponsetoafour-dayfast,butafteramonthofnormaleatingtheybouncedrightbacktowheretheyhadbeenbefore.

Mydata

ThesearetheresultsofthephysicalmeasurementsItookbeforestartingtheFastDiet:

ME RECOMMENDEDHEIGHT 5’11” WEIGHT 187lb BODYMASSINDEX 26.4 19-25BODYFAT 28% Lessthan25%formenWAISTSIZE 36“ LessthanhalfyourheightNECKSIZE 17“ Lessthan16.5“Iwasn’tobese,butbothmyBMIandmybody-fatpercentagetoldmethatIwasoverweight.IknewfromdoinganMRIscanthatmuchofmyfatwascollectedinternally, wrapping itself in thick layers around my liver and kidneys,disturbingallsortsofmetabolicpathways.Clearly, the fat wasn’t all inside my abdomen. Quite a bit had collected

aroundmyneck.ThismeantthatIwassnoring.Loudly.Necksizeisapowerfulpredictorofwhetheryouwillsnoreornot.16Anecksizeabove16.5”formenor16inchesforwomenmeansyouareinthedangerzone.

MYRESULTSinmmol/l RECOMMENDED

DIABETESRISK:FASTINGGLUCOSE 7.3

3.9–5.8

HEARTDISEASEFACTORS:TRIGLYCERIDESHDLCHOLESTEROLLDLCHOLESTEROL

1.41.85.5

Lessthan2.30.9–1.5Upto3.0

HEARTDISEASERISKHDL%oftotal 23%

20%andover

CANCERRISKSomatomedin-C 28.6nmol/l 11.3–30.9nmol/l

(IGF-1) Accordingtothisdata,myfastingglucosewasworryinglyhigh.Iwasnotyetadiabetic but I had signs of what is called impaired glucose tolerance, pre-diabetes.MyLDLwasfar toohigh,but Iwas tosomeextentprotectedby thefactthatmytriglycerideswerelowandmyHDLhigh.Thisisnotagoodpicture,though.My IGF-1 levelswere also too high, suggesting rapid turnover of cells and

increasedcancerrisk.AfterthreemonthsontheFastDietthereweresomeremarkablechanges.

ME RECOMMENDEDHEIGHT 5’11” WEIGHT 168lb BODYMASSINDEX 24 19-25BODYFAT 21% Lessthan25%formenWAISTSIZE 33inches LessthanhalfyourheightNECKSIZE 16inches Lessthan16.5inchesI had lost about 19lb, almost one and a half stone. My BMI and body-fatpercentage were now respectable. I had to go out and buy smaller belts andtightertrousers.IcouldfitintoadinnerjacketIhadn’twornfortenyears.Ihadalso stopped snoring, which delighted my wife and quite possibly theneighbours. Even better, my blood indicators had improved in a spectacularfashion.

MYRESULTSinmmol/l RECOMMENDED

DIABETESRISK:FASTINGGLUCOSE 5.0

3.9–5.8

HEARTDISEASEFACTORS:TRIGLYCERIDESHDLCHOLESTEROLLDLCHOLESTEROL

0.62.13.6

Lessthan2.30.9–1.5Upto3.0

HEARTDISEASERISKHDL%oftotal 37% 20%andover

CANCERRISKSomatomedin-C(IGF-1) 15.9nmol/l 11.3–30.9nmol/l

My wife Clare, who is a doctor, was astonished. She regularly sees

overweightpatientswithbloodchemistry likeminehadbeenandshesaid thatnoneoftheadviceshegiveshasanythinglikethesameeffect.Forme, the particularly pleasing changeswere inmy fasting glucose levels

and thehugedrop inmy IGF-1 levels,whichmatched the changes Ihad seenafterdoingafour-dayfast.Clare,however,feltIwaslosingweighttoofast,thatIshouldconsolidatefor

awhile.ThatiswhyIdecidedtogoonamaintenancedoseoffastingjustoneday a week. Unless it’s the weekend, holidays or a special occasion, I also,regularly,skiplunch.Whathashappened is thatmyweighthas stayedsteadyat12stoneandmy

bloods remain in good shape. I do, however, think there is room forimprovementandwillshortlyrestartatwo-dayregimeandblogaboutit.Ifyouareinterestedthendovisitourwebsite,www.thefastdiet.co.uk.

So,whatisthebestwaytogoaboutanIntermittentFast?

Let’s recaponwhatwe’ve learnt.Thereasonfor IntermittentFasting–brieflybutseverelyrestrictingtheamountofcaloriesyouconsume–isthatbydoingsoyou are hoping to ‘fool’ your body into thinking it is in a potential faminesituationandthatitneedstoswitchfromgo-gomodetomaintenancemode.Thereasonourbodiesrespondtofasting in thiswayis thatweevolvedata

timewhenfeastandfaminewerethenorm.Ourbodiesaredesignedtorespondto stressesand shocks; itmakes themhealthier, tougher.The scientific term ishormesis – that which does not kill youmakes you stronger. The benefits offastinginclude:

WeightlossA reduction of IGF-1,whichmeans that you are reducing your risk of anumberofage-relateddiseases,suchascancerTheswitching-onofcountlessrepairgenesinresponsetothisstressorGiving your pancreas a rest, which will boost the effectiveness of theinsulinitproducesinresponsetoelevatedbloodglucose.Increasedinsulinsensitivity will reduce your risk of obesity, diabetes, heart disease andcognitivedeclineAnoverallenhancementinyourmoodandsenseofwellbeing.Thismaybea consequence of your brain producing increased levels of neurotrophicfactor,whichwillhopefullymakeyoumorecheerful,whichinturnshouldmakefastingmoredoable

Somuchforthescience.InthenextchapterMimidiscusseswhattoeatandhowtogoaboutstartinglifeasanIntermittentFaster.Howdoyouputthetheoryintopractice?

THEFASTDIETINPRACTICE

There are, as we’ve seen, good clinical reasons to start Intermittent Fasting.Some, such as its positive effect on blood markers, should be immediatelyapparent; others will become manifest over time – a cognitive boost, a self-repairing physiology, a greater chance of a longer life. But perhaps the mostcompellingargumentformanyisthepromiseofswiftandsustainedweightloss,whilestilleating thefoodsyouenjoy,mostof the time.Youmayviewthisasincidentaltotheplan’sothermarkedhealthbenefits.Oritmaybeyourprimaryobjective.Thefactisyouwillgainboth.Weightlossandbetterhealth,twosidesofthesamepage.Michael’s experience, as described in the previous chapter,will have given

you an idea of what to expect. In this chapter I will reveal more detail –explaininghowtostart,howitwillfeel,howtokeepgoingandhowthecentraltenetsoftheFastDietcanslipeasilyintotherhythmofyoureverydaylife.Now,it’sovertoyou.

Whatdo500-600calorieslooklike?

Cutting calories to a quarter of your usual daily intake is a significantcommitment,sodon’tbesurprisedifyourfirstfastdayfeelslikeatoughgig.Asyou progress, the fasts will become second nature and the initial sense ofdeprivation will diminish, particularly if you remain aware that tomorrow isanotherday–anotherday,infact,whenyoucaneatasyouplease.Still,howeveryoucutit,500or600caloriesisnopicnic;it’snotevenhalfa

picnic.Alargecafélattecanclockinatover300calories,moreifyouinsistoncream,whileyourusual lunchtimesandwichmighteasilyconsumeyourentireallowanceinonehugebite.Sobesmart.Spendyourcalorieswisely–theMenuPlansonpages139-161willbeuseful–butit’salsoworthhavingaclearideaoffavourite fast-day foods that work for you. Remember to embrace variety:differing textures, punchy flavours, colour and crunch. Together, these thingswillkeepyourmouthentertainedandstopitfrowningatthehardshipofitall.

Whentofast

Animal studies, human studies, research, experiment: as demonstrated in theprevious chapter, evidence for the value of fasting is unequivocal. But whathappenswhenyoustepoutofthelaboratoryandintoreallife?Whenandwhatyoueatduringyour‘fast’iscriticaltothediet’ssuccess.Sowhat’stheoptimalpattern?Michael tried several different fasting regimes; the one he settled on as the

mostrealisticandsustainableisafastontwonon-consecutivedayseachweek,allowing600caloriesaday,splitbetweenbreakfastanddinner.Thispatternhasbeencalled,forobviousreasons,a5:2diet–fivedaysoff,twodayson,whichmeans that the majority of your time is spent gloriously free from calorie-counting.Onafastday,he’llnormallyhavebreakfastwiththefamilyataround7.30amandthenaimtohavedinnerwiththemat7.30pm,withnothingeateninbetween.Thatway,hegetstwo12-hourfastsinaday,andahappyfamilyattheendofit.Themenusuggestionsofpages139-161arebasedonthispatternas it is, in

his experience, the most straightforward and convincing Intermittent Fastingmethod.As will become clear later in this chapter, I found that a slightly different

patternworksforme.StickingtotheFastDiet’scentraltenet,Ieat500calories–butastwomealswithafewsnacks(anapple,somecarrotsticks)inbetween,simplybecausethevastplainbetweenbreakfastandsupperfeelstoogreat,tooempty for comfort. There is evidence, from trials conducted by Dr MichelleHarvie17 andothers, that this approachwill helpyou loseweight, reduceyourriskofbreastcancerandincreaseinsulinsensitivity.Whichapproachisbetter?Atthispoint,giventhatthescienceofIntermittent

Fasting is still in its infancy,wedon’tknow.Onpurely theoreticalgrounds, alonger period without food (Michael’s pattern) might be expected to producebetter results thanonewhere you eat smaller amountsmore frequently.KristaVaradyandherteaminChicagohaveyettorunastudycomparingpeoplewhoconsumetheircaloriesasasinglemealwiththosewhoconsumesmallermealsthroughouttheday.Theyarenotpreparedtospeculateonwhichisbetter.Whenweknowmorewewillupdateyou.

ProfessorMarkMattsonattheNationalInstituteonAgingsaysthatbyeatingyourcaloriesasasinglemealyoumightgetamodestlygreaterketogenic(‘fat-burning’)effect,comparedtothreeverysmallmealsspreadthroughtheday.Buthealsothinksweshouldn’tgettoohungupaboutit.‘Regardlessofwhetherthe600caloriesisconsumedasonemealortwoorthreesmallermeals,youwillgetmajorhealthbenefits.’Weawaitmoretrialsbutitisalreadyclearfromthehundredswhohavetried

it that as long as you stick to the Fast Diet you will enjoy that crucialcombinationofweightloss,healthbenefitsandcheerfulcompliance.Somepeoplewhodon’tfeelhungryatbreakfastwouldrathereatlaterinthe

day.That’sfine.Oneofthekeyresearchersinthisfieldoftenstartsherdaywithalatebreakfastataround11amandfinisheswithsupperat7pm.Thatway,she’sfastingfor16hoursaday,twiceaweek.Basedonthemousestudycitedonpage28,itmayevenbeabetterapproach.It is,however,onlybetter ifyouactuallydoit,andadelayedbreakfastmay

not suit some lifestyles, timetablesorbodies.Sogowitha timetable that suitsyou.Somefasterswillappreciatetheconvenienceandsimplicityofasingle500-or600-caloriemeal,allowingthemtoignorefoodentirelyformostoftheday.Whateveryouchoose, itmustbeyourplan,your life.Do itwithgusto,butbepreparedtoexperiment,withinthelimitssetoutbytheplan.

Whattoeat

Itmayseemcurioustotalkaboutwhattoeatwhenyouarefasting.ButtheFastDietisamodifiedprogramme,allowing500caloriesforawomanand600foramanonanygivenfastday,makingtheregimerelativelycomfortableand,aboveall,sustainableoverthelongterm.So,yes,youdogettoeatonafastday.Butitmatterswhatyouchoose.There are two general principles that should governwhat you eat andwhat

youavoidonafastday.Youraimistohavefoodthatmakesyoufeelsatisfied,butstaysfirmlywithinthe500/600calorieallowance–andthebestoptionstoachievethisarefoodsthatarehighinprotein,andfoodswithalowglycaemicindex(GI).Therehavebeenanumberofstudiesdemonstratingthatindividualswho eat a diet higher in protein feel fuller for longer (indeed themain reasonwhy people lose weight on diets like Atkins is because they eat less).18 Thetroublewithreallyhigh-proteindiets,however, isthatpeopletendtogetboredofthefoodrestrictionsandgiveup.Thereisalsoevidencethathigh-proteindietsareassociatedwithhigherlevels

ofchronicinflammationandIGF-1,whichinturnareassociatedwithincreasedriskofheartdiseaseandcancer.19So the Fast Diet does not recommend boycotting carbs entirely, or living

permanentlyonahigh-proteindiet.However,onafastday,thecombinationofproteinsandfoodswithalowGIwillbehelpfulweaponsinkeepinghungeratbay.

Understandingtheglycaemicindex

In earlier chapters, we discovered the importance of blood sugar and insulin.High levels of insulin brought about by high levels of blood sugar willencourageyourbodytostorefatandincreaseyourcancerrisk.Anotherreasonnot to eat foods thatmake your blood sugar levels surge, particularly on yourfastdays, is thatwhenyourbloodsugarcrashes,as it inevitablywill,youwill

startfeelingveryhungryindeed.Carbohydrateshavethebiggestimpactonbloodsugars,butnotallcarbsare

equal.Ashabitualdieterswillknow,oneway todiscoverwhichcarbscauseabigspikeandwhichdon’t is to lookat theirGI.Eachfoodgetsascoreoutof100,withalowscoremeaningthattheparticularfooddoesnottendtocausearapidriseinbloodglucose.Thesearetheonesyouwant.Thesizeofthesugarspikedependsbothonthefooditself,andonhowmuch

ofityoueat.Forexample,wetendtoeatalotmorepotatoesinonesittingthankiwifruit.Sothere’salsoameasurecalledGL,theGlycaemicLoad,which:

GIxgramsofcarbohydrate100

This makes some pretty heroic assumptions about the amount of a particularfoodyouarelikelytoeatasaportion,butatleastitisaguide.The reasonGI andGL are interesting is not just because they are strongly

predictiveoffuturehealth(peopleona lowGLdiethave lessriskofdiabetes,heartdiseaseandvariouscancers),butbecausetherearesomanysurprises.Whowouldhaveimaginedthateatingabakedpotatowouldhaveasbiganimpactonyourbloodglucoseaseatingatablespoonofsugar?Broadly speaking aGIover50or aGLover20 is notgood, and the lower

bothfiguresarethebetter.ItisworthrestatingthatGIandGLaremeasuresthatrelatetocarbs.GIisnotrelevanttoproteinandfats,whichiswhynoneofthefoodslistedhaveasignificantproteinorfatcontent.Asanexample,let’stakeaquicklookatbreakfast:

BREAKFAST GI GL PORRIDGE 50 10 MUESLI 50 10 BAGUETTE 95 15 CROISSANT 67 17 CORNFLAKES 80 20 Source:http://people.bu.edu/sobieraj/papers/GlycemicIndices.pdf

You can seewhy, if you are having a carb breakfast, porridge andmuesli arebetteroptionsthancornflakesoracroissant.Andwhatareyougoingtoputonyourmuesli?

GIGL MILK 27 3 SOYMILK 44 8 TherelativelyhighGIandGLofsoymilkisjustonereasontostickwithdairy.Andsincewe’rehandingoutsurprises,here’sanotherone:

GIGL ICECREAM 37 4 Youwouldbetyourhouseon ice creambeinghighGI/GL,butnot so. Ifyoufactoritintoyourcaloriecount,low-calorieicecreamwithstrawberriesisatreattoroundoffameal.FormoreontheGIandGLofvariousfoodsandhowbesttoplanyourfast-dayfoods,seepages107-8.

Whataboutprotein?

Wecertainlydon’t recommendeatingprotein to the exclusionof all elseon afast day, but you do require an adequate quantity, for muscle health, cellmaintenance, endocrinal regulation, immunity and energy. Protein is satiatingtoo, so it’swellworth including it in your calorie quota.WhileValter Longorecommends0.8gofproteinperkgofbodyweightperday–whichwouldgivea12 stoneman around 60g, and a nine-stonewoman around 45g – perhaps thesimplest method is to stick to recommended governmental guidelines, whichallowfora(quitegenerous)50gperday.Go for ‘good protein’. Steamedwhite fish, for example, is low in saturated

fats and rich in minerals. Choose skinless chicken over red meat; try low-fatdairy products over endless lattes; include prawns, tuna, tofu and other plantproteins. Nuts, seeds, pulses and legumes are full of fibre and act as bulkingagentsonahungryday.Nuts–thoughhighincalories(depending,ofcourse,onhowmany you eat) – are generally lowGI and brilliantly satiating. They arefattytoo,soyoumightimaginetheyare‘badforyou’,yet theevidenceis thatnut consumers have lower rates of heart disease and diabetes than nutabstainers.20Eggs,meanwhile, are low in saturated fat and full of nutritional value; they

won’tadverselyaffectyourcholesterollevelsandtheyscoreamere85calorieseach, so an egg-based breakfast on a fast daymakes perfect sense. Two eggsplus a 50g serving of smoked salmon clocks in at a sensible 250 calories.Researchrecentlyfoundthatindividualswhoconsumeeggproteinforbreakfastaremore likely to feel fullduring theday than thosewhosebreakfastscontainwheat protein.21 Poaching or boiling an egg avoids the addition of carelesscalories. Stand down the toast soldiers and replace with steamed asparagusspears.Formoresuggestionsaboutfoodstokeepyoufullandfitonafastday,andthebenefitscertainchoiceswillbring,turntopage107-8.

Howtofitfastingintoyourlife

Whentostart?

If you do not have an underlying medical condition, and if you are not anindividualforwhomfastingisproscribed(seepages123-4),thentherereallyisno time like the present. Ask yourself: if not now,when?Youmay prefer toawaitadoctor’sadvice.Youmaychoosetoprepareyourself,talkyourselfdownfromalifelonghabitofovereating,clearoutthefridge,eatthelastcookieinthejar, have a scratch.Oryoumaywant to get onwith it and start to seevisibleprogresswithinacoupleofweeks.Do,however,beginonadaywhenyoufeelstrong,purposeful,calmandcommitted.Do tell friendsandfamily thatyou’restartingtheFastDiet:onceyoumakeapubliccommitment,youaremuchmorelikelytostickwithit.Avoidhighdays,holidaysanddayswhenyou’rebookedin for a three-course lunchcompletewithbreadbasket, cheeseboard and fourtypes of dessert. Recognise, too, that a busy daywill help your fast time fly,while a duvet day generally crawls by like honey off a spoon. Once you’vedeliberatedanddesignatedaday todebut,getyourmind ingear.Recordyourdetails–weight,BMI,target–beforeyoustartandnoteyourprogressinadiary,knowingthatdieterswhokeepanhonestaccountofwhattheyeatanddrinkaremorelikelytolosethepoundsandkeepthemoff.Then…takeadeepbreathandrelax.Betteryet,shrug.It’snobigdeal:youhavenothingtolosebutweight.

Howtoughwillitbe?

Ifithasbeenawhilesinceyouhaveexperiencedhunger,eventheslightesthint,you’llprobablyfind thateatingnomore than500or600calories inadayisamildchallenge, at least initially. IntermittentFastersdo report that theprocessbecomessignificantlyeasierwithtime,particularlyastheywitnessresultsinthemirrorandonthescales.Yourfirstfastdayshouldspeedby,buoyedalongby

thenoveltyof theprocess; a fastdayonawetWednesday inweek threemayfeelmoreofaslog.Yourmissionistocompleteit,knowingthat,althoughyouaresayingno tochocolate today,youwillbeeatingwhatyouwant tomorrow.ThatisthejoyoftheFastDietandwhatmakesitsodifferentfromotherweight-lossplans.

Howtowinthehungergames

There is no reason to be alarmed by benign, occasional, short-term hunger.Givenbase-levelgoodhealth,youwillnotperish.Youwon’tcollapseinaheapandneedtoberescuedbythecat.Yourbodyisdesignedtogowithoutfoodforlongishperiods,evenifithaslosttheskillthroughyearsofgrazing,pickingandsnacking. Research has found that modern humans tend to mistake a wholerangeofemotionsforhunger.22Weeatwhenwe’rebored,whenwe’rethirsty,whenwe’rearoundfood(whenaren’twe?),whenwe’reincompanyorsimplywhen the clock happens to tell us it’s time for food.Most of us eat, too, justbecauseitfeelsgood.Thisisknownas‘hedonichunger’–andwhileyoushouldtrytoresistitonafastday,youcanbaskintheknowledgethat,ifyouplease,youcangiveintotemptationthefollowingday.There’snoneedtopanicaboutanyofthis.Simplynotethatthehumanbrain

isadeptatpersuadingusthatwe’rehungryinalmostallsituations:whenfacedwithfeelingsofdeprivationorwithdrawalordisappointment;whenangry,sad,happy, neutral; when subject to advertising, social imperatives, sensorystimulation,reward,habit,thesmelloffreshlybrewedcoffeeorbakingbreadorbaconcookinginacaféuptheroad.Recognisenowthat theseareoftenlearntreactionstoexternalcues,mostofthemdesignedtopartyoufromyourcash.Ifyou are still processing your lastmeal, it’s highly unlikely that what you areexperiencingistruehunger(‘totaltransittime’,shouldyoubeinterestedinsuchthings,cantakeuptotwodays,dependingonyourgender,yourmetabolismandwhatyou’veeaten).Whilehungerpangscanbeaggressiveanddisagreeable, likeaboxof sharp

knives, in practice, they aremore fluid and controllable thanyoumight think.You’reunlikelytobetroubledatallbyhungeruntilwellintoafastday.What’smore,apangwillpass.Fastersreportthatthefeelingofperceivedhungercomesinwaves,notinanever-growingwallofgnawingbellynoise.It’sasymphonyof differentiated movements, not a steady, fearful crescendo. Treat a tummy

rumbleasagoodsign,ahealthymessenger.Remember, too, that hunger does not build over a 24-hour period, so don’t

feeltrappedinthefeelingatanygivenmoment.Waitawhile.Youhaveabsolutepower toconquer feelingsofhunger, simplyby steeringyourmind, riding thewave,choosingtodosomethingelse–takeawalk,phoneafriend,drinktea,goforarun,takeashower,singintheshower,phoneafriendfromtheshowerandsing… After a few weeks’ practising Intermittent Fasting, people generallyreportthattheirsenseofhungerisdiminished.Aswe’veseen,oneofthekeystudiestoinvestigatehowobesesubjectsreact

to Intermittent Fasting was done with volunteers doing the more demandingAlternateDayModifiedFastingmethod(ADMF)attheUniversityofChicago.Thisstudyfoundthat‘duringthefirstweekofAlternateDayModifiedFasting,hunger scores were elevated. However, after two weeks of ADMF, hungerscores decreased and remained low throughout the rest of the trial’,demonstratingthat‘subjectsbecomehabituatedtotheADMFdiet(i.e.feelverylittle hunger on the fast day) after approximately two weeks’. Furthermore,‘satisfaction with the ADMF diet was low during the first four weeks of theintervention,butgraduallyincreasedduringthelastfourweeksofthestudy.’Inshort,theresearchersconcludedthat‘sincehungervirtuallydiminishes,and

sincesatisfactionwithdietconsiderablyincreaseswithinashortamountoftime,it is likely that obese participantswould be able to follow the diet for longerperiodsoftime.23Remember,thisresearchwasdonewithpeoplefastingeveryother day, something that we both tried and found challenging. By contrastpartialfastingtwodaysaweek–theFastDietplan–isadoddle.So,takeheart.Onafastday,refrain,restrain,divertanddistract.Beforeyou

knowit,you’veretrainedyourbrainandhunger’soffthemenu.

Tomorrowisanotherday:willpower,patienceanddelayedgratification

Perhapsthemostreassuring,andgame-changing,partoftheFastDietisthatitdoesn’tlastforever.Unlikedeprivationdietsthathavefailedyoubefore,onthisplan, tomorrow will always be different. Easier. There may be pancakes forbreakfast, or lunchwith friends,winewith supper, applepiewith cream.ThisOn/Off switch is critical. Itmeans that, on a fast day, though you’re eating a

quarterofyourusualcalorieintake,tomorrowyoucaneatasyouplease.There’sboundlesspsychologicalcomfortinthefactthatyourfastingwillonlyeverbeashortstay,abriefbreakfromfood.Whenyou’renotfasting,ignorefasting–itdoesn’townyou,itdoesn’tdefine

you.You’renotevendoingitmostofthetime.Unlikefull-timefaddiets,you’llstillgetpleasurefromfood,you’llstillhavetreats,you’llengageintheregular,routine, food-related events of your normal life. There are no special shakes,bars,rules,points,affectationsoridiosyncrasies.Nosaying‘no’allthetime.Forthis reason, you won’t feel serially deprived – which, as anyone who hasembarked on the grinding chore of long-term everyday dieting, the kind thatmakesyouwanttocommithara-kirirightthereonthekitchenflooreverytimeyouopenthefridgedoor,ispreciselywhyconventionaldietplansfail.Thekey,then,istorecognise,throughpatienceandtheexerciseofwill,that

youcanmakeitthroughtobreakfast.Bearinmindthatfastingsubjectsregularlyreport that the foodwithwhich they‘break their fast’ tastesglorious.Flavourssing. Mouthfuls dance. If you’ve ever felt a lazy disregard for the food youconsumewithoutthinking,thenthingsareabouttochange.There’snothinglikeabitofdelayedgratificationtomakethingstastegood.

Complianceandsustainability:howtodiscoverasensibleeatingpatternthatworksforyou

Most diets don’t work. You know that already. Indeed, when a team ofpsychologistsatUCLAconductedananalysisof31long-termdiettrialsbackin2007, they concluded that ‘several studies indicate that dieting is a consistentpredictoroffutureweightgain…Weaskedwhatevidence there is thatdietingworksinthelongterm,andfoundthattheevidenceshowstheopposite.’Theiranalysisfoundthat,whileslimmersdolosepoundsintheearlymonths,thevastmajorityreturntotheiroriginalweightwithinfiveyears,while‘at leastathirdend up heavier than when they embarked on the project’.24 The standardapproachclearlyhasn’tworked,doesn’tworkandwon’twork.In order to be effective, then, any method must be rational, sustainable,

flexibleandfeasibleforthelonghaul.Adherence,notweightlossperse,isthekey,soyourgoalsmustberealisticandtheprogrammepractical.Itmustfitintoyourlifeasitis,notthelifeofyourdreams.Itneedstogoonholidaywithyou,

itneedstovisitfriends,getyouthroughaboringdayattheofficeandcopewithChristmas.Toworkatall,anyweight-lossstrategyhastobetolerable,organicand innate, not some spurious add-on thatmakes you feel awkward and self-conscious,thedietaryequivalentofuncomfortableshoes.While the long-term experience of Intermittent Fasters is still under

investigation, people who have tried it comment on how easily it fits intoeverydaylife.Theystillgetvarietyfromfood(anyonewho’severtriedtoloseweighton‘only’grapefruitorcabbagesoupwillknowhowvital thisis).Theystillgetrewardsfromfood.Theystillgetalife.Thereisnodrama,nodesperatedieting,noself-flagellation.Nosweat.

Flexibility:yourkeytosuccess

Your body is notmybody.Mine is not yours. So it’sworth carvingout yourplan according to your needs, the shape of your day, your family, yourcommitments,yourpreferences.Wenoneofuslivecookie-cutter lives,andnosingledietplanfitsall.Everyonehasquirksandqualifiers.That’swhytherearenoabsolutecommandmentshere,justsuggestions.Youmaychoosetofastinaparticularway,onaparticularday.Youmayliketoeatonce,ortwice,firstthingorlast.Youmaylikebeetrootorfennelorblueberries.Someindividualsprefertobetoldexactlywhattoeatandwhen;otherslikea

more informal approach. That’s fine. It’s enough to simply stick to the basicmethod – 500 or 600 calories a day, with as long a windowwithout food aspossible, twice aweek– and you’ll gain the plan’smultiple benefits. In time,there’s little need for assiduous calorie counting; you’ll knowwhat a fast daymeansandhowtomakeitsuityou.

TheMaintenanceModel

Onceyou’vereachedyourtargetweight,orjustashadebelow(allowingroomfor manoeuvre and a generous slice of birthday cake), you may consideradopting theMaintenanceModel.This isanadjustment to fastingononlyonedayeachweekinordertoremaininaholdingpatternatyourdesiredweight,but

stillreapthebenefitsofoccasionalfasting.Naturally, one day a week – if that’s what you choose – may offer fewer

health benefits than two in the long run; but it does fit neatly into a life,particularlyifyouarenotintentonachievinganyfurtherweightloss.Equally, if the beach beckons or there’s a wedding in the diary or you’ve

wokenuponBoxingDayhauntedby that fourthroastpotato,step itupagain.You’reincharge.

Whattoexpect

ThefirstthingyoucanexpectfromadoptingtheFastDiet,ofcourse,istoloseweight:someweeksmore,someweeksless;someweeksfindingyourselfstuckat a disappointing plateau, other weeks making swifter progress. As a basicguide, youmight anticipate a loss of around apoundwith each fast day.Thiswillnot,ofcourse,beallfat.Somewillbewater,andthedigestedfoodinyoursystem.You should, however, lose around ten pounds of fat over a ten-weekperiod, which beats a typical low-calorie diet. Crucially, you can expect tomaintainyourweightlossovertime.Moreimportantthanwhatyou’lllose,though,iswhatyou’resettogain…

Howyouranatomywillchange

Overaperiodofweeks,youcanexpectyourBMI,yourlevelsofbodyfatandyour waist measurement to gradually fall. Your cholesterol and triglyceridelevelsshouldalsoimprove.Thisisthepathtogreaterhealthandextendedlife.Youarealreadydodgingyourunwrittenfuture.Rightnow,though,thepalpablechangeswill start to show up in themirror as your body becomes leaner andlighter.As the weeks progress, you’ll find that Intermittent Fasting has potent

secondaryeffectstoo.Alongsidetheobviousweightlossandthehealthbenefitsstoredupforthefuture,therearemoresubtleconsequences,perksandbonusesthatcancomeintoplay.

Howyourappetitewillchange

Expectyourfoodpreferencestoadapt;prettysoon,you’llstarttochoosehealthy

foodsbydefaultratherthanbydesign.Youwillbegintounderstandhunger,tonegotiateandmanageit,knowinghowitfeelstobeproperlyhungry;you’llalsorecognisethesensationofbeingpleasantlyfull,notgroaninglikeanimmovablesofa. Satiated, not stuffed. The upshot? Nomore ‘food hangovers’, improveddigestion,morebounce.Aftersixmonthsof IntermittentFasting, interesting thingsshouldhappen to

youreatinghabits.Youmayfindthatyoueathalfthemeatyouoncedid–notasaconsciousmove,butasanaturalonebornofwhatyoudesireratherthanwhatyou decide or believe.You’re likely to consumemore veg.Many IntermittentFasters instinctively retreat from bread (and, by association, butter), whilestodgy‘comfort’ foodsseemlessappealingandrefinedsugarsaren’tnearlyastemptingastheyoncewere.ThebagofHaribointhegloveboxofthecar?Takeitorleaveit.Of course, you don’t need to dwell actively on any of this. It will happen

anyway.Ifyouarelikeme,thenonedaysoon,you’llarriveataplacewhereyousay no to the cheesecake because you don’t fancy it, not because you aredenyingyourselfatreat.This is the baseline power of Intermittent Fasting: it encourages you to

recheckyourdiet.Andthat’syourlong-haultickettohealth.

Howyourattitudewillchange

So,yes,you’llstarttolosebadhabitsaroundfood.Butifyoucontinuetofast–and feast –with awareness, all kinds of other changes should occur, some ofthemunlikelyandunexpected.You may, for instance, discover that you’ve been suffering from ‘portion

distortion’ for years, thinking that the food piled on your plate is the quantityyoureallyneedandwant.Withtime,you’llprobablydiscoverthatyou’vebeenoverdoingit.Muffinswillstarttolookvastastheysit,fatandmoist,underglassdomesincoffeeshops.Amaxibagofcrispsbecomesamonstrousprospect.YoumaygofromVentitoGrandetowantingonlyhalfacup,nosugar,nocream.Soon,you’ll come to recognise the truth abouthowyou’vebeeneating and

thewordless fibsyou’ve toldyourself foryears.This is asmuchapart of therecalibrating process as anything else; you’ve changed yourmind.Occasionalfastingwilltrainyouintheartof‘restrainedeating’;inthelastinstance,thisisthegoal.It’sallpartofthelonggameofbehaviouralchangethatmeansthatthe

FastDietwillultimatelybecomeneitherafast,noradiet,butawayoflife.Afterawhile,you’llhavecultivatedanewapproach toeating– thoughtful,

rational,responsible–withoutevenknowingyou’redoingit.Intermittent Fasters also report a boost in their energy, together with an

amplified sense of emotional wellbeing. Some talk of a ‘glow’ – the result,perhaps,ofwinningthebattleforself-control,orofthesmallerclothesandthecompliments, or of something going on at ametabolic level that governs ourmoods.Wemaynotyetknowpreciselywhy,butwhatever it is, it feelsgood.Far better than cake.As one online devotee says, ‘Overall, fasting just seemsright.It’slikearesetbuttonforyourentirebody.’25Moresubtlystill,manyfastersacknowledgeasenseofreliefastheirfastdays

nolongerrevolvearoundfood.Embraceit.There’sacertainlibertyhere,ifyouallowittomaterialise.Youmayfind,aswehave,thatyoustarttolookforwardtoyourfasts:atimetoregroupandgivefeedingarest.

TheFastDietinreality:tales,tipsandtroubleshooting

Howmenfast:Michael’sexperience

Alotofmenhavecontactedmeover thelastfewmonthsto letmeknowhowmuchweighttheyhavelostandalsotosayhowsurprisedanddelightedtheyarethatIntermittentFastingturnsouttobesoeasy.Theylikeitssimplicity,thefactthatyoudon’thavetogivethingsuportrytoremembercomplicatedrecipes.Ialsothinktheyratherlikethechallenge.TheactorandcomedianDomJolyrecentlywrotethathe’dlosttwoandahalf

stone after watching myHorizon programme and felt it was an approach hecouldimaginestickingtofortherestofhislife.26Theattractionforhimisthatheknowshewillbeabletoeatwhathewantsthefollowingday.Heevenaddedthat he now rather enjoys the fasting days, something I have heard from anumber of men. One of the things that men seem to like particularly aboutfastingisthattheycanfititintotheirliveswithminimalhassle.Itdoesn’tstopthemworking, travelling, socialising or exercising. In fact, some find it fuelsperformance(seepage121formoreonfastingandexercise).In one Belgian study, men asked to eat a high-fat diet and exercise before

breakfast on an empty stomach put on far lessweight than a similar group ofmenonanidenticaldietwhoexercisedafterbreakfast.27Thisstudyaddssupportto the claim that exercising in a fasted state makes the body burn a greaterpercentageoffatforfuel.Atleastitdoesifyouareaman.Forme,a fastdaynowfollowsa familiar routine. I startwithaprotein-rich

breakfast, normally scrambled eggs or kippers. I drink several cups of blackcoffeeand teaduring theday,workhappily through lunchand rarely feel anyhunger pangs until well into the late afternoon.When they happen, I simplyignorethemorgoforabriefstrolluntiltheypass.In the evening Ihave abit ofmeator fish andpilesof steamedvegetables.

HavingabstainedsincebreakfastIfindthemparticularlydelicious.I never have problems getting to sleep and most days wake up the next

morningfeelingnomorepeckishthannormal.

Howwomenfast:Mimi’sexperience

Whilemostmen Iknow respondwell tonumbers and targets (with associatedgadgets if at all possible), I’ve found thatwomen tend to take amoreholisticapproach to fasting. As with much in life, we like to examine how it feels,knowingthatourbodiesareuniqueandwillrespondtoanygivenstimulationintheirownsweetway.We respond to sharedstoriesand the supportof friends.And,sometimes,weneedasnack.Personally, for instance, I like to consumemy fast-day calories in two lots,

one early, one late, bookending the daywithmy allowance and aiming for alongishgapinbetweentomaximisetheprospectofhealthgainsandweightloss.But I do need a little something to keep me going in between. A fast-daybreakfast is usually a low-sugar muesli, perhaps including some freshstrawberries and almonds, with semi-skimmed milk; there’ll be an apple ‘forlunch’–hardlyafeast,Iknow,butjustenoughtomakeadifferencetotheday.Then,supper:asubstantial,interestingsaladwithheapsofleavesandsomeleanprotein–perhapssmokedsalmonortunaorhummus–oncethekidsareinbed.Throughouttheday,IdrinkSanPellegrinomineralwaterwithasqueezeoflime,tonsofherbalteaandplentyofblackcoffee.Theyjusthelpthedaytickby.InthefourmonthssinceIstartedtheFastDiet,Ihavelost6kg,andmyBMI

hasgonefrom21.4to19.4.Ifyou’restrugglingwithbiggernumbersthanthese,take strength from the fact that heavier subjects respond brilliantly toIntermittentFasting, and thepositive effects shouldbe apparent in a relativelyshorttime.Thesedays,onefastaweek(onMondays)seemstosufficeandkeepmeatastable,happyweight.Many women I encounter are well versed in dieting techniques (years of

practice),andI’vefoundthatacoupleoftipscancomeinhandyonafastday.I’d recommend, for instance, eating in small mouthfuls, chewing slowly andconcentrating when eating. Why read a magazine, why tweet as you eat? Ifyou’reonlygetting500calories,itmakessensetonoticethemastheygoin.I have found, like many Intermittent Fasters, that hunger is simply not an

issue.Forwhateverreason–andonewonderswhetheritsuitsthefoodindustry– we have developed a fear of hunger, fretting about low blood sugar andwhatnot.

On thewhole, forme, a daywith little food feels emancipating rather thanrestrictive.Thatsaid,thereareupsanddowns:somedaysskimbylikeastoneonwater; other days, I feel like I’m sinking, not swimming, perhaps becauseemotionsorhormonesorsimplythetrickybusinessoflifehavekickedin.Seehowyoufeel,andalwaysgiveingracefullyifthatparticulardayisnotyourdaytofast.

AdozenwaystomaketheFastDietworkforyou

1.Know your weight, your BMI and your waist size from the get-go. As wementionedearlier,waistmeasurementisasimpleandimportantmeasurementofinternalfatandapowerfulpredictoroffuturehealth.PeoplewhodoIntermittentFastingsoonlose thosedangerousandunattractiveinches.BMIisyourweight(inkilograms)dividedbyyourheight (inmetres) squared; itmaysound likeapalaver,andanabstractoneatthat,butit’sawidelyacceptedtoolforplottingapathtohealthyweightloss.DonotethataBMIscoretakesnoaccountofbodytype,ageorethnicity,soshouldbegreetedwith informedcaution.Still, ifyouneedanumber,thisisausefulone.Weighyourself regularlybutnotobsessively.After the initialstages,oncea

week should suffice. Themornings after fast days are best if you like to seefallingfigures.ResearchersattheUniversityofIllinoishavenotedthat‘weightmeasurementsaredrasticallydifferentfromfeedtofastday.Thisdiscrepancyinbodyweight ismost likelydue to the additionalweightof foodpresent in thegastrointestinaltract,andnotchangesinfatmassfromdaytoday.Asapotentialsolution, future trials should average body weight measurements taken fromconsecutivefeedandfastdaystoattainamoreaccurateassessmentofweight.’28Youmight like to do the same, but don’t make weighing – yourself or yourcalories–achore.Ifyouaresomeonewhoenjoysstructureandclarity,youmaywanttomonitor

yourprogress.Haveatargetinmind.Wheredoyouwanttobe,andwhen?Berealistic:precipitousweightlossisnotadvised,soallowyourselftime.Makeaplan.Writeitdown.Plentyofpeoplerecommendkeepingadietdiary.Alongsidethenumbers,add

yourexperiences; try tonotedownthreegoodthings thathappenoneachday.It’safeel-goodmessagethatyoucanrefertoastimegoesby.

2.Findafastfriend.Youneedveryfewaccoutrementstomakethisasuccess,butasupportivefriendmaywellbeoneofthem.Onceyou’reontheFastDiet,tellpeopleaboutit;youmayfindthattheyjoinin,andyou’lldevelopanetworkof common experience. Since the plan appeals to men and women equally,couplesreportthattheyfinditmoremanageabletodoittogether.Thatway,youget mutual support, camaraderie, joint commitment and shared anecdotes;besides,mealtimesaremadeinfinitelyeasierifyou’reeatingwithsomeonewhounderstandstherudimentsoftheplot.Thereareplentyofthreadsononlinechatrooms too. Mumsnet is a great source of support and information. It’sremarkablehowreassuringitistoknowthatyou’renotalone.3.Prepyourfast-dayfoodinadvancesothatyoudon’tgoforagingandcomeacrossaleftoversausagelurkingirresistiblyinthefridge.Keepitsimple,aimingforfast-dayflavourwithouteffort.Shopandcookonnon-fastdays,soasnottotaunt yourself with undue temptation (For simple, sustaining fast-day recipeideas, see pages 139-61).Before you embark, clear the house of junk food. Itwillonlycroonandcooatyoufromthecupboards,makingyourfastdayharderthanitneedstobe.4. Check calorie labels for portion size. When the cereal box says ‘a 30gserving’, measure it. Go on. Be amazed. Then be honest. Since your caloriecount on a fast day is necessarily fixed and limited, it’s important not to beblinkeredabouthowmuchisactuallygoingin.You’llfindacaloriecounterforsuggestedfast-dayfoodsonpage185.Ordownloadacaloriecounterappsuchas www.myfitnesspal.com. Nutratech.co.uk offers a useful online interactivefood diary – go to www.nutratech.co.uk. Alternatively,www.nutritiondata.self.com includes specific search criteria to allow you tomatch your food choices not only to your calorie allocation but also to yournutritionalneeds.Waymoreimportantly,don’tcountcaloriesonanon-fastday.You’vegotbetterthingstodo.5.Waitbeforeyoueat.Trytoresistforatleasttenminutes,15ifyoucan,toseeifthehungersubsides(asitnaturallytendstodo).Ifyouabsolutelymustsnack,choose something thatwillnot elevateyour insulin levels.Try some juliennedcarrots, a handful of plain air-popped popcorn, an apple slice or somestrawberries.But don’t pick and peck like a hen through the day; the calorieswill soon stack up and your fast will be dashed. On fast days, eat withawareness, allowingyourself to fullyabsorb the fact thatyou’reeating (notasdaft as it sounds, particularly if you have ever sat in a traffic jam popping

M&Ms).Similarly,onoff-dutydays,staygentlyalert.Eatuntilyou’resatisfied,notuntilyou’refull(thiswillcomenaturallyafterafewweeks’practice).Workoutwhat the concept of ‘fullness’means for you –we are all different and itchangesovertime.6.Staybusy.‘Wehumansarealwayslookingforthingstodobetweenmeals,’saidLeonardCohen.Yes,andlookwhereit’sgotus.Sofillyourday,notyourface.AsfastingadvocateBradPilonhasnoted,‘Noone’shungryinthefirstfewsecondsofaskydive.’Engage in thingsother thanfood–notnecessarilyskydiving,butanythingthatappealstoyou.Distractionisyourbestdefenceagainstthe dark arts of the food industry,which has stationed donuts on every streetcornerandnachosateveryturn.Andremember,ifyoumusthavethatdonut,itwillstillbetheretomorrow.7.Trythetwo-to-two:fastingnotfrombedtimetobedtime,butfrom2pmuntil2pm.Afterlunchondayone,eatsparinglyuntilalatelunchthefollowingday.Thatway,youloseweightasyousleepandnosingledayfeelsuncomfortablydeprived of food. It’s a clever trick, but it does require a modicum moreconcentrationthanthewhole-dayoption.Orperhapsfastfromsuppertosupper,whichagainmeansthatnodayisAllFastandNoFun.Thepointisthatthisplanis‘adjusttofit’.Justlikeyourwaistbandinthreeweeks’time…8.Don’t be afraid to think about food you like. A psychological mechanismcalled‘habituation’–inwhichthemorepeoplehaveofsomething,thelessvaluetheyattachtoit–meansthatdoingtheoppositeandtryingtosuppressthoughtsoffoodisa‘flawedstrategy’.29Thecriticalthoughtprocesshereistotreatfoodasafriend,notasafoe.Foodisnotmagical,supernaturalordangerous.Don’tdemoniseit;normaliseit.It’sonlyfood.9. Stay hydrated. Find no-calorie drinks you like, and then drink them inquantity.Someswearbyherbaltea;otherspreferamineralwaterwithbubblesto dance on the tongue, though tap water will do just as well. Plenty of ourhydrationcomesthroughthefoodweeat,soyoumayneedtocompensatewithadditional drinks beyond your routine intake (check your urine; it should beplentiful and pale). While there’s no scientific rationale for drinking therecommended eight glasses of water a day, there is good reason to keep theliquidscomingin.Adrymouthis thelastsignofdehydration,not thefirst,soactbeforeyourbodycomplains,recognisingtoothataglassofwaterisaquickwaytohushanemptybelly,atleasttemporarily.Itwillalsostopyoumistaking

thirstforhunger.10.Don’tcountonweightlossonanygivenday.Ifyouhaveaweekwhenthescales don’t seem to shift, dwell instead upon the health benefits you willcertainlybe accruing even if youhaven’t seenyournumbersdrop.Rememberwhyyou’redoingthis:notjustthesmallerjeans,butthelong-termadvantages,thewidelyaccepteddisease-busting,brain-boosting,life-lengtheningbenefitsofIntermittentFasting.Thinkofitasapensionplanforyourbody.11.Besensible,exercisecaution,and if it feelswrong,stop. It’svital that thisstrategy should be practised in away that’s flexible and forgiving. It’sOK tobreaktherulesifyouneedto.It’snotaracetothefinish,sobekindtoyourselfandmakeitfun.Whowantstolivelongeriflife’sanabjectmisery?Youdon’twanttogruntandsweatunderawearylife.Youwanttogodancing.Right?12.Congratulateyourself.Everycompletedfastdaymeanspotentialweightlossandquantifiablehealthgain.You’realreadywinning.

Q&A

WhichdaysshouldIchoosetofast?

Itreallydoesn’tmatter.It’syourlife,andyou’llknowwhichdayswillsuityoubest. Monday is an obvious choice for many, perhaps because it is moremanageable,psychologicallyandpractically,togearyourselfupatthebeginningof a newweek, particularly if it follows a sociableweekend. For that reason,fastersmightchoosetoavoidSaturdaysandSundays,whenfamilylunchesandbrunches,dinnerdatesandpartiesmakecalorie-cuttingachore.Thursdaywouldthenmakeasensiblesecondfastingday,chiming,ifsuchthingsappeal,withtheteachingsof theProphetMohammed,who isunderstood tohave fastedon thesecondandfifthdaysof theweek.Butbe flexible;don’t forceyourself to fastwhenit feelswrong.Ifyou’reparticularlystressed,off-colour, tiredorpeevishonaday thatyouhavedesignatedafast, tryagainanotherday.Adapt.This isnotaboutone-size-fits-all rules; it’saboutfindingarealisticpattern thatworksfor you.Do, however, aim for a pattern. Thatway, over time, your fastswillbecomefamiliar,alow-keyhabityouacceptandembrace.Youmayadaptyourfastsasyourlife(andyourbody)changesshape–butdon’tdroptoomanyfastdays; there is a danger that you’ll slide back into old habits. Be kind.But betough.

Doesithavetobefor24hours?

Fastingfora24-hourperiodispractical,coherentandunambiguous,allofwhichwill promise a greater chance of success. It is, however, merely the mostconvenientwayoforganisingafast:there’snothingmagicalabout24hours.Tosaveonbother,sticktoit,andremindyourselfthatyou’llbeasleepfornearlyathirdofit.

ShouldIfastonconsecutivedays?

Mostofthestudiesdonetodateonhumanshaveinvolvedvolunteersfastingonconsecutivedays; theremaybesomevalue indoingback-to-back fasts,butas

far aswe are aware, there are no studies on humans comparing this approachwithsplitdays.Wedo,however,knowwhatworksinpracticeformanyfasters.Michael tried the consecutive system and found it too challenging to besustainableovertime,soheswitchedtothesplitversion–fastingonMondaysandThursdays.Theweightloss,improvementsinglucose,cholesterolandIGF-1thathesawareallbasedonthisnon-consecutive,two-daypattern.There’s a psychological imperative here too: fast for more than a day at a

time,andyoumaystarttofeelresentful,boredandbeleaguered–preciselythefeelings thatwreck thebest-madediet intentions.Acriticalpartof thisplan isthatyouneverfeelchallengedforlongenoughtoconsiderquitting.Bythetimeyou’vehadenough,breakfastisonthetableandanotherfasthaspassed.

HowmuchweightwillIlose?

Thiswill depend largely on your ownmetabolism, your individual body type,yourstartingweight,yourlevelofactivityandhoweffectivelyandhonestlyyoufast. In the first week, youmay experience water loss that can account for asignificantdipon the scales;with time,yourweeklycaloriedeficitwillmean,thankstothesimplelawofthermogenics(energyin<energyout=weightloss),thatyouwillbe losingfat.Be judicious:abruptweight loss isnotadvisedandshouldn’tbeyouraim.Youmay,however,anticipatelosingaroundhalfastoneineightweeks.

IknowIshouldsticktolowGIfoodsonafastday.Sowhichfoodsarebest?

As we’ve seen, foods with a low GI or GL will help keep your blood sugarstable,increasingyourchancesofasuccessfuldaywithfewcalories.Vegetablesandlegumesare,needlesstosay,amazing,andyoushouldrelyonthemonafastday. Packed with nutrients, their bulk fills you up, they have relatively fewcalories and they keep your blood sugar low. Carrots are a great snack,particularlywithhummusdip,whichscoresanastonishingGIof6andaGLof0.Fruitishandytoo,thoughsomefruitsaremorefast-friendlythanothers.ChecktheGIcountofyourchosenfast-dayfoodsonline.DiabetesUKhasan

excellentguideatwww.diabetes.org.uk.Or look at the GI Index from the University of Sydney on

www.glycemicindex.com, noting that some foods have an unexpected count.Staples,forinstance,areworthscrutinisingwithaneagleeye:STAPLES GI GL

BROWNRICE 48 20 WHITERICE 76 36 PASTAdurumwheat 40 20 COUSCOUS 65 23 POTATOESBOILED 58 16 MASHED 85 17 FRIED 75 22 BAKED 85 26 Thebiggestsurpriseregardingthestaplesishowbiganeffectbakingormashingpotatoes has on blood sugars. On fast days, avoid these starchy basics, andsubstitutewithplentyofgreens.Fillyourplate.Watchout for fruit too.Someareyourfastfriends;otherswillspikeyourbloodsugarandarebestleftforthedayswhenyouareeatingfreely.

FRUIT GI GL STRAWBERRIES 38 1 APPLES 35 5 ORANGES 42 5 GRAPES 45 9 PINEAPPLE 84 7 BANANAS 50 12 RAISINS 64 30 DATES 100 42 Eatingthewholefruitwillkeepyoufeelingfullforlonger.Strawberries,withoutsugar, are extraordinarily low GI/GL and also low calorie (no wonder manyfasters eat a bowl for breakfast). The striking thing to note is the high sugarimpactofraisinsanddates.Avoidthemonfastdays.Formoreoncalorielevels,refertotheCounteronpage185.

I’vereadabout‘super-foods’and‘intelligenteating’.ShouldIincludesuper-foodsduringafastday?

The term ‘super-food’ ismore of amarketing ploy than a scientific construct,and clinical nutritionists are loath to use the description.All plants produce ahuge range of phytochemicals that can have a beneficial role in the body: eatthemonafastdayor,indeed,onanydayyouplease.Thefollowingfoodstastegood and they’re generally low in calories – making them ideal fast-daycompanions:

FRUIT: As the labs of the world continue in their quest for new anti-obesitymarvels, thelatest toemergeis thehumbletangerine.Citrusfruitsin general, and tangerines in particular, contain high concentrations ofnobiletin,acompoundthat‘protectsfromobesityandatherosclerosis’–inlabmiceatleast.30Ifyouliketangerines,eatthem,perhapsspendingtimemeditatively peeling away the pith. The same group of researcherspreviously found that grapefruit, rich in a compound called naringenin,encourages the liver to burn fat rather than store it.31 Grapefruit alsocontainscompoundssuchasliminoidsandlycopene(thoughttohaveanti-cancerproperties),32andclocksinatonly39caloriesperhalf,makingitagood fast-day food. (You should, however, be aware that grapefruitinteracts with a number of common medicines, so if you are takingmedication such as statins, consult your doctor.)Alternatively, you couldalways throw in a watermelon smile (30 calories per 100g) or an apple(around50caloriesper100g)forflavour,crunchandpectin,asolublefibrethatcan’tbeabsorbedby thebodybut isuseful infatdigestion.33Applesare theultimate convenience food, though theyarequitehigh in calories;eatthewholething,skin,pipsandcore–you’llprobablywanttoifit’soneof your fast day treats. Tomatoes also contain lycopene,whichmay helpguard against cancer34 and stroke.35 A handful of cherry tomatoes orstrawberries(lowGI,lowGL)couldbeyourbestbettogetyouthroughatummy rumble unscathed.Check for calorie traps before you eat (see theCalorieCounteronpage185)BERRIES: Blueberries are high in antioxidant polyphenols andphytonutrients.New research has found that these bold little berriesmayalsobeabletobreakdownfatcellsinthebodyandpreventnewonesfromforming.36 Pretty impressive, eh? Even if you don’t buy the science,blueberriesremainahandysourceofvitaminC.Onceyou’reberrysavvy,youmaywant tocruiseyour localhealthfoodstore forother super-foods:goji,acai,aloe,hempseeds,chiaseedsandspirulina(anutrient-richblue-

greenalga).Allcurious,allgoodVEGETABLES: Again, aim for a broad variety – different colours,textures, tastes, shapes. Steamed broccoli contains a whole world ofnutrients(includingvitaminK).Greenbeanslovealittlelemonandgarlic.Fennel is great if shaved (invest in a mandolin), perhaps teamed withorangesegmentsandasqueezeofthejuice.Edamameareagoodsourceoflow-fat protein and omega 3 fatty acids. Starchy veg, of course, tend tohave a higher GL and calorific value, though they are satiating. Proceedwithcautionanddon’taddbutterLEAVES: It goes without saying that green leafy veg are your fast-dayfriends.Spinach,kale,chard,mustardgreens,saladleaves…averitablevitfest,andagreeablylowincalories.Pepthingsupwithchilliflakes,ginger,cumin,pepper,lemonjuice,garlic.Garlic,bytheway,containsallicin,theactiveingredientthatlendsitpungencyandisalsothoughttoprotectcellsandreducefattydeposits,37sobeliberalandcarry(sugarless)mintsHERBS AND SPICES: Low-cal, high-impact, no brainer. Pickles mayworkforyoutoo–cornichons,jalapenos,onions(watchtheGIvalues)–ormustard;anything,really,thatbringsaboltoffireorflavourtoyourplateNUTS:We’veestablishedthatnutsareafast-dayfavourite:fillingandlowGI.Almonds, thoughcalorific, arehigh inproteinand fibrewhichmakesthembrilliantlysatiating;pistachiostoo(betteryet,theytakeagestocrackandeat).Cashewsandcoconutflakeswillhelpanimateasalad.Butcountwisely:nutcaloriessoonclockupSEEDS: Sunflower seeds contain good fats, together with iron, zinc,potassium,vitaminsEandB1,magnesiumandselenium–allthatgoodnessinatinylittlepacketSOUP:ScientistsatPennStateUniversityhavefoundthatsoupisagreatappetite suppressant.38 Go for a light broth, a miso soup, a kicky pho;choosecarrotandcorianderoveracreamychowderCEREALS:Oats are a standby lowGL staple, butmix it up; you couldexperimentwithbulgar,couscousorquinoa–it’shighinproteinandfibre,easytocookandagoodsourceofiron

DAIRY:Milk products, though full of protein and calcium, can also behigh in fat. Opt for low-fat alternatives – and save the cheese board fortomorrow.Fat-freeorlow-fatyoghurtwillbringprotein,potassium(and,ifyouwant them,pro-biotics)along to theparty,and, likenuts, itwillhelpyoufeelfullerlonger.Butbeware;itcanalsobehighinsugar.

Whateveryoueatonafastday(oranyday),themostimportantthingistorelishit.Goslow.Havealookatthemenuplansonpages139-61formoreideas.

IknowIneedplentyofveg,butshouldIeatitraworcooked?

There is some debate as to whether vegetables are best eaten raw or cooked;cookingmay,asraw-foodistscontend,destroyvitamins,mineralsandenzymes,butitalsosoftenscellulosefibres,makingnutrientsmoreavailablefortake-upinthe body. Lycopene, a potent antioxidant found in tomatoes, is boosted incooking.39 A small blob of ketchup is no bad thing. Meanwhile, boiled orsteamed carrots, spinach, mushrooms, asparagus, cabbage, peppers and manyothervegetablesalsosupplymoreantioxidants,suchascarotenoidsandferulicacid,tothebodythantheydowhenraw.40ThedownsideofcookingvegisthatitcandestroytheirvitaminC.Therawversuscookedargumentisacomplicatedone.Ourbestadvice?Eatplentyofvegetables,justthewayyoulikethem.

CanIreallyeatwhatIlikeontheoff-dutydays?

Yes.Counter-intuitiveasitmayseem,nofoodsareoff-limits,noneproscribed.Onthefivedaysaweekwhenwe’renotrestrictingcalories,webotheatfreely–fishandchips, roastpotatoes,biscuits,cake.The Illinoisstudycertainly foundthatvolunteersencouragedtoeatlasagne,pizzaandfriesduring‘offdays’stilllostweight.Evenso,don’ttrytogorgeinabidtomakeupforlosttime,likeacontestant

in a blueberry pie contest. You could compensate for fasting by grosslyovereatingthenextday,butit’sveryhardtodoandyouprobablywon’twantto;acalorieslashof75%onafastdaygenerallygivesrisetolittlemorethana15%increaseonthefollowingfeedday.Thisabsenceofhyperphagia(excessiveappetite)onanon-fastdaysurprised

the research team: ‘Wehypothesised that the participantswould increase theirenergy intakeon the feeddaybyapproximately125%of theirbaselineneeds.

However, no suchhyperphagic responsewasobserved…Onaverage, subjectswereonlyconsuming95(±6)%oftheircalculatedenergyneedsonthefeedday.Thischangeinmealpatternhelpedthesesubjectstoachieveamarkeddegreeofenergyrestriction(37%netdaily),whichwasrelatedtothepronouncedweightlossattained(5.6kgineightweeks).ThesepreliminarydatasuggestthatsubjectsarenotlikelytoconsumehigherfatdietsonthefeeddaywhenpartakinginanADMFregimen.’41Humanshave,however,evolvedtoprefercalorie-richfoods–itoncegaveus

anedge–andperhapsthegreatestadvantageoftheFastDietisthatitexpresslyincludes‘pleasurefoods’,onfivedaysoftheweek.Formostofthetime,thereisno limitation, no deprivation, no guilt. The psychological impact of not beingdenied is huge; it frustrates what’s known as the ‘disinhibition effect’ – aparadox inwhich designating certain foods ‘off limits’makes us likely to eatmoreofthem.42Remember, then, that this is not a cycle of bingeing and starving: it is

calibratedandmoderate.Studiesandexperienceshowthat IntermittentFastingwillregulatetheappetite,notmakeitmoreextreme.Youcouldpigoutonyournon-fastdays,workingyourwaysteadily throughall the ice-creamflavours inthe freezer. (Even ifyoudid,you’d stillget someof themetabolicbenefitsoffasting.)Butyouwon’tdothat.Inalllikelihood,you’llremaingently,intuitivelyattentivetoyourcalorieintake,almostwithoutnoticing.Similarly,youmayfindyourselfnaturallyfavouringhealthierfoodsonceyourpalateismodifiedbyyouroccasional fasts.So, yes, eat freely, forbidnothing, but trust yourbody to say‘when’.

Isbreakfastimportant?

Dietinglorehaslongsuggestedthatbreakfastisthemostimportantmealoftheday–missitinthemorningandit’slikeleavingthehousewithoutacoat.Butthat’s not necessarily the case. Recent research shows that a bigger breakfastbegetsabiggerlunch(andabiggerdinner),which–nosurpriseshere–meansahigher overall calorie count for the day.43 Some fasters find that they needsustenance tostart theday,othersmayprefer towaituntil later to ‘break theirfast’.It’suptoyou,andwhicheverpatternyouchoosemaychangeovertime.

WhatcanIdrink?

Plenty–as longas itdoesn’thaveasubstantialcaloriecontent. Inpractice,as

withmost decisions on the Fast Diet, the choice is entirely up to you. Drinkplentyofwater–it’scalorie-free,actuallyfree,morefillingthanyouthinkandwillstopyouconfusingthirstforhunger.Insummer,addroundsofcucumberora dash of lime. Freeze it and suck on cubes. If youwant warmth,miso soupcontains protein, feels like food and clocks up only 84 calories per cup;vegetablebouillonpullsoffthesametrick.Ifyoufindithardtosleep,amugofinstantlow-calhotchocolateisunder40caloriesandacomfortingthought.During the day no-cal drinks are best. Hot water with lemon is a standby

favouriteforfasters,butyoumightprefer toaddmint leavesorascatteringofcloves,asliceofgingerrootorsomelemongrass.Ifyouarefondofherbalteas,trysomeunfamiliarflavourstospiceuptheday(liquoriceandcinnamon,lemongrassandginger,lavender,roseandchamomile…)Greenteamayhavehealth-givingantioxidantproperties(thejury’sout),butifyoulikeit,drinkit.Onfastdayswedrinkourteaandcoffeeblackandsugarless;ifyoupreferit

withmilkandartificialsweeteners,fine.Butbewarethatthecaloriesinmilkaddup,andwhatyouaretryingtodoisextendthetimeyouarenotconsuminganycaloriesatall.Whilefruitjuicesareseenashealthy,theygenerallyhaveasurprisinglyhigh

sugarcontent,are lower in fibre thanawhole fruitandcanrackup thestealthcalorieswithoutsomuchasaby-your-leave.CommercialsmoothiescanhaveasimilarsugarcontenttoCokeand,becausetheyareacidic,theyarecorrosivetoyour teeth; they are also loadedwith calories. If youneed flavour, swap juiceandsmoothiesforverydilutecordials–perhapsadashofelderflowerwithfizzywaterandlotsofice.

Whataboutalcohol?

Alcoholicdrinks,thoughpleasant,merelyprovide‘empty’calories.Oneglassofwhitewinecontainsabout120,whilea550mlcanofbeerhas250.Unlessyoureallycan’tsayno,abstainabsolutelyonafastday–it’sagoldenopportunitytoslashyourweeklyconsumptionwithoutfeelingseriallydeprived.Thinkofitasanalcovoid,fortwoachievabledayseachweek.

Andcaffeine?

There’s a growing body of evidence to suggest that – far from being a guiltypleasure – drinking coffee may be good for you, helping to prevent mentaldecline,improvecardiachealthandreducetheriskoflivercancerandstroke.44

Sogoahead,drinkcoffeeifthat’swhatgetsyougoingandkeepsyougoingeachday.It’sausefulweaponinyourarsenalagainstboredom,andcoffeebreakscanpleasantly punctuate your day. There’s no metabolic reason to avoid caffeineduringafast,butifyouhavetroublesleeping,limityourintakelaterintheday.You should, of course, drink it black. A 16 fl oz caramelmacchiato has 224calories…Justsaying.

Howaboutsnacks?

ThegeneralideaoftheFastDietistogiveyourbodyanoccasionalholidayfromeating.Letyourmouthrest.Giveyourbellyabreak.Ifyoumustsnackonafastday,doitwithawarenessandfrugality,alwayskeepingaweathereyeontheGI: GIGL NUTS 27 3 POPCORN 72 8 RICECAKES 80 19 FRUITBARS 93 20 MARSBAR 65 26 Youknew that chocolate barswerehardly a health food, but didyouknow

howsugaryricecakesandfruitbarscanbe?Bearinmindthatprocessedfoodstendtohavehiddensugarsand,thoughconvenient,won’tgiveyouanythinglikethenutritionaladvantageofgoodold-fashionedplantsandproteins.Trycarrotorcelery stickswith hummus, or a handful of nuts – always factoring them intoyourdailycaloriecount(don’tcheat).Habitual snacking, even on low-calorie, nutrient-rich foods, is not advised;

part of themotivehere is to retrainyour appetite, sodon’t overstimulate it. Ifyourmouthisdesperateforattention,giveitadrink.

CanIusemeal-replacementshakestogetmethroughtheearlydays?

Anumber of people say that commercially availablemeal-replacement shakeshelped them through the first, and normally hardest, weeks of an intermittentfast.Arguably, shakes are simpler than calorie-counting, and on your fast dayyoucouldsimplysipawaywhenwavesofhungerstrike.Wearenotgreatfansaswethinkrealfoodisbetter.Butifyoufindithelps,byallmeanstryit.It’sbesttogoforbrandsthatarelowinsugar.

Whataretheimplicationsofcheatingandhavingafewcrispsoracookie?

To clarify: this is a book about fasting, the voluntary abstention from eatingfood.Thereasonswhythisisgoodforyougowaybeyondthefactthatyouaresimply eating fewer calories. They arise because our bodies are designed forintermittentfasts.Asyou’veseen,thescientifictermishormesis;whatdoesnotkill you makes you stronger. So while starvation is bad, a little bit of short,sharp,shockfoodrestrictionisgood.Your aim, then, is to carve out a food-free breathing space for your body.

Goingto510calories(or615foraman)won’thurt–itwon’tobliterateafast.Indeed, the ideaof slashingcalories toaquarterofyourdaily intakeona fastdayissimplyonethathasbeenclinicallyproventohavesystemiceffectsonthemetabolism.Whilethere’snoparticular‘magic’to500or600calories,dotrytostickresolutelytothesenumbers;youneedclearparameterstomakethestrategyeffectiveinthemediumterm.Having‘anextracookie’onafastdaywouldbeantitheticaltoyourgoals(not

tomention the fact that it would probably spike your blood sugar and eat upmostofyour allowance inonebutterybite);whenyou’re fasting,youneed tothink sensibly andcoherently aboutyour foodchoices, following theplan laidouthere.Exercisewill-power,remindingyourselfthattomorrowisonitsway.

ShouldItakesupplementsduringmyfast?

The Fast Diet is an intermittent method, not a deprivation regime, so yournutritional intake fromawidevarietyof foodsourcesshould remain relativelysteady over time, providing all the vitamins and minerals you require. If, asrecommended,yourfast-dayfoodscentreonproteinandplants,they’llgiveyouall the goodness you need so you won’t have to resort to costly bottledmultivitamins.Do,however,chooseyourfast-dayfoodswithcare,ensuringthat,overthecourseofaweek,youconsumeadequateBvitamins,omega3s,calciumandiron.Besensibleandeatwell.Whilewearenotfansofbottledvitaminsandminerals, if a qualified health professional has suggested a particularsupplement,youshouldcontinuetotakeit.

ShouldIexerciseonafastday?

Why not? In the interests of flexibility and normality, there’s no reason tochangeyourusualpatternofactivitywhile fasting.Researchdemonstrates that

evenamoreextremethree-daytotalfasthasnonegativeeffectontheabilitytoperformshort-term,high-intensityworkoutsorlong-duration,moderate-intensityexercise. Athletes seem to suffer no loss in performance during occasionalfasting;a2008studyofTunisianfootballersduringRamadanfoundthatfastinghad no effect on performance (‘Each player was assessed for speed, power,agility, endurance, and for passing and dribbling skills. No variables werenegativelyaffectedby fasting.’)45 In fact– and this isworthnoting ifyouareaimingforoptimalfitness–trainingwhilefastingcanresultinbettermetabolicadaptations46(whichmeansenhancedperformanceovertime),improvedmuscleproteinsynthesis,47andahigheranabolicresponsetopost-exercisefeeding.48,49Trainingonan empty stomach turnsout tobebeneficial onmultiple levels,

coaxingthebodytoburnagreaterpercentageoffatforfuelinsteadofrelyingonrecentlyconsumedcarbs; ifyou’reburningfat,don’tforget:you’renotstoringit.Aswe’ve seen,one recent study found thatworkingoutbeforebreakfast isbeneficial formetabolic performance andweight loss.50 A report inThe NewYork Times suggests that it even ‘blunts the deleterious effects of over-indulging’ –making fasted exercise a cannyway of ‘combatingChristmas’.51Accordingtothestudy’sauthors,‘Ourcurrentdataindicatethatexercisetraininginthefastedstateismoreeffectivethanexerciseinthecarbohydrate-fedstate.’Certainly food for thought. Do not, however, increase your fast-day foodallowance to ‘compensate’ for caloriesburned throughexercise:ona fastday,stickto500or600calories,whateverlevelofactivityyouchoose.That’swherethebenefitslie.

AretheregenderdifferencesinresponsetoIntermittentFasting?

Clearly, men and women have metabolic and hormonal differences; forevolutionary reasons,we store and utilise fat in differentways.Women carrymore fat,arebetterat storing itand tend tobemoreefficientatburning fat inresponsetoexercise.52Though few studies have been done, there’s some evidence to suggest that

fasting women have a better response to endurance training than weighttraining,53 whilemenmay fare betterwithweights. Anecdotally,men tend tofindworkingoutonanemptystomacheasiertoaccomplishthanwomen.In terms of general health, the benefits of occasional, short-term fasting for

both sexes arepretty clear.Althoughquite a few studieshavebeendonewithmale volunteers, others have been donewith amixed group ormainly femalevolunteers. Those in Krista Varady’s studies have been almost all women;

MichelleHarvie’svolunteers,allwomen.Theirresultsarestrikingandpositive;nevertheless, further trials are required toanalyse thepreciseeffectsof fastingon hormones, particularly among women of different ages. As with allrecommendationsinthisbook,becautiousandself-aware.Thisisnotmeanttobe a struggle; it’s intended as a well-marked route to good health. If, forwhateverreason,shortboutsoffastinginterruptyourcycleoryoursleeppattern,modifyyourapproachtillyoufindacomfortablebalancethatworksforyou.

CanIfastifI’mtryingtogetpregnant?

The science is still unfolding, and there haven’t been enough clinical trials toassess the overall effects of fasting on fertility. According to ProfessorMarkMattson, an Intermittent Fasting plan, such as the Fast Diet, will not affectfertility. More extreme fasting may. It does in animals, but in a reversiblemanner.Nonetheless,weerron thesideofcautionandsuggest that ifyouaretryingtogetpregnant,youshouldnotfast.Period.You should certainly not fast if you are already pregnant. Pregnantwomen

shouldeataccordingtogovernmentguidelinesandnotlimittheircalorieintake.

Whoelseshouldn’tfast?

Therearecertaingroupsforwhomfasting isnotadvised.Type1diabeticsareincludedinthislist,alongwithanyonesufferingfromaneatingdisorder.Ifyouarealreadyextremelylean,donotfast.Childrenshouldneverfast;theyarestillgrowingandshouldnotbesubjecttonutritionalstressofanytype.Ifyouhaveanunderlyingmedicalcondition,visityourGP,asyouwouldbeforeembarkingonanyweight-lossregime.

WillIgetheadaches?

Ifyoudo,itmaybeduetodehydrationratherthanalackofcalories.Youmightexperiencemildwithdrawalsymptomsfromsugar(orcaffeineifyou’vedroppedit),butthebrevityofyourfastshouldn’tmakethisofparticularconcern.Keepdrinking water. Treat a headache as you would normally; if fasting today ismakingyoufeelparticularlyunwell,stop.Youareincharge.

ShouldIworryaboutlowbloodsugar?

Ifinreasonablegoodhealth,yourbodyisaremarkablyefficientandfunctional

machine, capableof – in fact, designed for – the effective regulationof bloodsugar. Short-term fasting is unlikely to yield a hypoglycaemic response. Therecentlypropagatedideathatweneedtograzetoavoida‘bloodsugarcrash’isamyth; ifyou follow theguidelines setouthereandeat low-GI foodsona fastday,yourbloodglucoseshouldremainstable.Butdon’toverdoit.Ifyoufastforextended periods, longer than the bi-weekly, 24-hour modified eatingprogrammerecommendedhere,youmayexperienceadropinbloodpressure,adropinglucoselevelsanddizziness.So,fastsmart.Ifyouarediabetic,consultyourdoctorbeforeembarkingonanydietarychange.

WillIfeeltired?

TheIllinoisresearchershypothesisedthatsubjectswouldfeel‘lessenergeticonfastdays,andwouldthereforebelessphysicallyactive’.54Theyfoundnosuchthing,whichsuggeststhatshort-term,deliberate,modifiedfastingwillnotleaveyoubeat.As in normal life, you’ll undoubtedly have up days anddowndays,gooddaysandbad.Anecdotally,manyIntermittentFasterswehaveencounteredreportaboostinenergyratherthanadepletion.Seehowyoufare.Youmayfindthat a fastdayendsearlier thanusual–noalcohol andplentiful sleepbeingagreatwaytoarriveatbreakfastsooner.

ButwillIgotobedhungry?

Probablynot,thoughitwilldependonyourparticularmetabolism,andhowyoutimedyourfast-daycalorieconsumption.Ifyoufeelhungry,takeyourmindoffit–abubblebath,agoodbook,astretchout,aherbal tea.Getpsychologyonyour side: congratulate yourself on reaching the end of another fast day.Surprisiingly,perhaps,fastersreportthattheydon’twakeupravenousandruntothe fridge as soon as the alarm goes off. Hunger is a subtle beast, and yourappetitewillsoonfinditsrhythm.

Willmybodygointo‘starvationmode’andhangontofat?

Since you’re not restricting calories every day, your body will not enter thefabled‘starvationmode’.Yourfastingwillneverbeintense.Itwillonlyeverbeconservative and short-lived, sowhileyourbodywill burn energy from its fatstores, itwill not consumemuscle tissue.Research has shown that occasionalfastingdoesnotsuppressthemetabolism.55Evenextremefasting–anabsolute

fast for three consecutive days56 or on every other day for three weeks57 –generatesnodecreaseinbasalmetabolicrate.NordoesIntermittentFastingraiselevels of the hunger-stimulating hormone ghrelin. Researchers at PenningtonBiomedicalResearchCenterinLouisianafoundthat‘ghrelinwasunchangedinboththemenandthewomen,evenafter36hoursoffasting’.58Ifyoufollowthemoderate, judicious approach advised here, a short windowwithout food is ascientificallysanctionedpathtohealthandwellbeing.

Whatifeveryonearoundmeiseatingononeofmyfastdays?

Participate, but with a nonchalant awareness.While support from family andfriendsisanasset,makingasonganddanceaboutyourfastwillonlycauseyoutofeelself-conscious, turningthediet intoanobstruction,ahurdle,rather thansomething that should slot happily and calmly into your life. Remember yourtrump card: you’ll eat normally again tomorrow. Some days, of course, aretougherthanothers.AsDrVaradynotedamonghertrialsubjects,hungerspikedat week eight: ‘We speculate that this may have occurred because this studyweek corresponded to Memorial Day weekend, and subjects may have felthungrierwhileattendingfood-relatedcelebrations.’59Ifyouknowthatyouhaveasocialevent–orafood-relatedcelebration–in

the diary, fast the day before or the day after. The flexibility of the planexplicitly means – in fact, it demands – that you still go to that wedding,birthday, anniversary dinner, christening, bar mitzvah, supper date, poshrestaurant.TakeabreakforChristmas,Easter,Thanksgiving,Diwali.Yes,youmaywell putona littleweight, but this is a life, not a life sentence.Youcanalwaysdeviate,eatchipsanddipsandthingsonsticks,andthenreverttomorechallengingfastingoncetheparty’sover.

WhatifI’mcurrentlyobese?

ClinicaltrialshaveconcludedthatIntermittentFastingisasustainable–indeed,oneofthemosteffective–waysforobeseindividualstoloseweightandkeepitoff;thelargeryouare,thegreateryourinitialweightlossislikelytobe.Ifyouare obese it’s likely that, forwhatever reason, traditional restrictive diets havefailed for you. The Fast Diet is different because of its flexibility, its war onguilt,anditsexpressapprovalof‘pleasurefoods’onnon-fastdays.TheIllinoisstudieshaveshownthatobesepeoplewereabletoquicklyadapttoADF.Theywere also able to maintain physical activity despite fasting. In conclusion,

‘overweight and obese patients appear to experience significant improvementswith IF regimes’.60Aswithanyunderlyingmedicalcondition,we recommendthatyoufastundersupervision.

ShouldIaddathirddayifIwanttoseeacceleratedresults?

There’s no reason not to; that is, after all, what Dr Krista Varady’s ADFs(AlternateDayFasters) effectivelydo.However,beware ‘fast fatigue’.OneofthekeystoitssuccessisthattheFastDietrequiresonlyshort-liveddedication.Ask your body to domore than that and it may revolt and refuse to behave,makingtherecommendedfastingprogrammehardertoachieve.Experiencetellsusthattwodaysisenough.Butifyouhaveadateandasmallpairofpartypantson standby, an occasional, single sneaky extra day shouldn’t hurt. Don’t,however, try a lengthy crash diet. Unless you are obese and it is medicallysupervised,itjustisn’tworthit.

I’malreadyslimenough,butwouldliketoenjoythehealthbenefitsofIntermittentFasting.Isthatpossible?

Ifyouarealreadyat a reasonable,happyweight,youcan still fast effectively,but consider adapting your consumption on non-fast days to encompassmorecalorie-densefoods.Themainresearcherswetalkedtointhisfieldareallslimandtheystillfast.Withpractice,youwilldiscoveranamicablebalancebetweenfastingandfeedingwhichkeepsyourweightintheprescribedrange.Fastonceaweek,ratherthantwiceaweek.Therehavebeennospecificstudiestoilluminatetheeffectsofdoingthis,butuseyourcommonsenseandwatchthescales;don’tslide.Asmentionedabove, ifyouarealreadyextremelyleanorsufferingfromaneatingdisorder,fastingofanydescriptionisnotadvised.Ifindoubt,seeyourGP.

Isittoolatetostart?

Onthecontrary,there’snotimetolose.TheFastDietislikelytoprolongyourlife. It will moderate your appetite and help you lose weight. Its effects arequicklyfelt,oftenwithinaweekofstartingyoursimplebi-weeklyminifasts.Itall points to a healthier, leaner, longer old age, fewer doctors’ appointments,moreenergy,greaterresistancetodisease.Ouradvice?Startyesterday.

HowlongshouldIcontinue?

Interestingly,theFastDiet’son/offeatingschemelooksalotliketheapproachofmanynaturally slimpeople.Somedays they’llpick,otherdays they’ll tuckintotreats.Inthelongrun,thisishowtheFastDietgoes.Asyousettleintotheroutine,you’llnaturallymoderateyourcalorieintakeonfastdaysandfeeddays,untiltheprocessisinnate.Whenyoureachyourtargetweight,youcanchangethefrequencyofyourfast.Playwithit.Butdon’tdrift;stayalert.Youraimisapermanent life change, not a blip, not a fad, not a dinner-party chat.This is along-distanceroutetosustainedweightloss.Acceptthatitissomethingyouwilldo,inaformthatsuitsyou,indefinitely.Foraslongaslife.

Thefutureoffasting:wherenext?

Fasting, aswementioned at thebeginningof thebook, hasbeenpractised formany thousandsofyears andyet science isonly just starting to catchup.Thefirstevidenceofthelong-termbenefitsofcalorierestrictionwerefoundjustover80yearsago,whennutritionistsworkingwith ratsatCornellUniversity in theUSdiscoveredthatifyouseverelyrestricttheamounttheyeat,theylivelonger.Muchlonger.Since then, the evidence has continued tomount that animals not only live

longer, healthier lives if they are calorie-restricted, they also do so if they areintermittentlystarved.Inrecentyearstheresearchhasmovedonfromrodentstohumansandweareseeingthesamepatternsofimprovement.So where do we go from here? Professor Valter Longo, who has done so

much pioneering work with IGF-1, is running a number of human trials inconjunctionwithcolleaguesattheUniversityofSouthernCalifornia,lookingattheimpactoffastingoncancer.Theyhavealreadydemonstratedthatfastingwillcut your risk of developing cancer; now they want to see if fasting will alsoimprovetheefficacyofchemotherapyandradiotherapy.Dr Krista Varady of the University of Illinois in Chicago has a number of

projects planned. She has a trial running at the moment looking at how wellpeopleareabletotolerateADFinthelongrun.Thisiscriticalresearchbecausethe success or otherwise of a dietary intervention depends entirely oncompliance.Willpeoplestayonit?Lasttimewespoke,shewasalsobubblingwithideasforthefuture,includinginvestigationsintowhypeopleonADFlosefat but don’t seem to lose significant muscle mass, and why people on ADFdon’tseemtofullycompensate for thecalories they’vemissedbyeatingmore

ontheirfeeddays.Shehasmanytheoriesbutneedsmorecoldhardfacts.ProfessorMarkMattson of the National Institute on Aging in Baltimore is

addingallthetimetothedozensofresearchpapershehasalreadypublishedontheeffectsof fastingandIntermittentFastingon thebrain.Weareparticularlyinterested to see the outcome of some of his current studies, which includelooking further intowhat happens to the brains of volunteerswhen put on anIntermittentFastingregime.Inaddition,histeamislookingatdrugtherapies,astheyknowthatdespitethe

benefits, many people may not want to fast. So they are, for example,investigatingadrugcalledByetta,usedforthetreatmentofdiabetes,butwhichalso seems to activate the production of BDNF (brain-derived neurotrophicfactor). This in turn, as we’ve seen, seems to protect the brain against theravagesofageing.ThehopeisthatByettaorarelateddrugwill,ifnotpreventdementia,atleastslowitsprogressionsignificantly.Intermittent Fasting has, until now, been one of the best-kept secrets in

science.Welookforward,withagreatdealofpersonalinterest, toseeinghowthisparticularstoryunfolds.

THEFASTDIETEATINGPLAN

FAST-DAYCOOKINGTIPS

1.Feel free tobumpup thequantitiesof leafy, low-calorie, low-GIvegetablesgivenhere. It isdifficult topigouton leafyveg, and ifyouneedbulk,here’swhereyoushouldgetit.Roastedvegaretasty.Lightlysteamedisbest.Investinatieredbamboosteamer,andcookyourproteinsandveggiesinseveralhealth-packed,eco-friendlylevels.2.Somevegetablesbenefitfromcooking,othersarebettereatenraw.Seepage113 for more details. Cooking certain veg – including carrots, spinach,mushrooms, asparagus, cabbage and peppers – breaks down the cell structurewithout destroying vitamins, allowing you to absorb more goodies. For rawvegetables,amandolinmakespreparationeasyandswift.3.Fastdaysshouldbelowfat,ratherthannofat.Ateaspoonofoliveoilcanbeused in cooking or drizzled over vegetables for flavour; or use a cooking-oilspraytogetathinfilm.Nutsandfattiermeatssuchasporkareincludedintheplans.Doincludealightoildressingonyoursalads;itmeansthatyouaremorelikelytoabsorbtheirfat-solublevitamins.4.Theacidinlemonororangedressingsmeansthatyouwillabsorbmoreironfrom leafygreens such as spinach andkale.Watercresswithorange is a greatcombination, perhaps scattered with some sesame and sunflower seeds orblanchedalmonds,foralittleproteinandcrunch.5.Alwayscookwithanon-stickpan tocutdownoncalorie-densefats.Addasplashofwaterifthefoodsticks.6.Weighyourfoodafterpreparingit,sothatthecaloriecountiscorrect.7.Dairyisalsoincludedhere:chooselower-fatcheesesandsemi-skimmedmilk,avoiding full-fatyoghurts in favourof low-fatalternatives.Drop the lattesandbinthebutteronafastday:theyarecalorietraps.

8.Similarly,avoidstarchywhitecarbohydrates(bread,potatoes,pasta)andoptinstead for low-GI carbs such as vegetables, pulses and slow-burn cereals.Choosebrown rice andquinoa.Porridge for breakfastwill keepyou fuller forlongerthanacommercialcereal.9.Ensurethatyougetsomefibreinyourfast:eattheskinofapplesandpears,haveoatsforbreakfast,keepthoseleafyvegetablescomingin.10. Add flavourwhere you can: chilli flakeswill give a kick to any savourydish.Vinegars,includingbalsamic,willlendacidity.Addfreshherbstoo–theyarevirtuallycalorie-free,butgivepersonalitytoaplate.11.Eatingproteinwillhelpkeepyoufullerlonger.Sticktothelow-fatproteins,including some nuts and legumes. Remove the skin and fat frommeat beforecooking.12. Soup canbe a saviouron ahungryday, particularly if you choose a lightbrothpackedwithleafyveg(aVietnamesephowouldbeideal,thoughholdbackon the noodles). Soup is satiating, and a good way of using up ingredientslanguishinginthefridge.13.Useagaveasasweetenerifrequired;it’slow-GI.

FAST500MENUPLANSFORWOMEN

DAY1

Breakfast142caloriesHalf a tub of cottage cheese (100g, 78 calories) One sliced pear (100g, 40calories)Onefreshfig(55g,24calories)Dinner341caloriesSashimi:3-5piecessalmon(100g,180calories)andtuna(100g,136calories)–servedwithsoysauce,wasabiandginger1tangerine(70g,25calories)Dailytotal:483

DAY2

Breakfast197caloriesPorridge made with 40g oats (160 calories) and water. Top with 145g ofblueberries(37calories)Dinner306caloriesChickenstir-fry:cutchickenfilletcutintostrips(140goz,148calories).Fryinanon-stickpaninatspoliveoil(27calories)withatspfinelychoppedginger(2calories), a tbsp chopped coriander (3 calories), clove of crushed garlic (3calories),2tspsoysauce(3calories)andhalfasqueezedlemon(1calorie)untilbrownedand sealed, addingwater if chicken sticks.Addahandful sugar snappeas(50g,12calories),100gfinelyslicedcabbage(26calories)and2carrotscutinto thin strips (160g, 56 calories), and cook for 5-10moreminutes until thechickeniscooked,addingwaterifnecessary1tangerine(70g/2.5oz,25calories)Dailytotal:494

DAY3

Breakfast125calories1boiledegg(61g,90calories)Halfagrapefruit(115g,35calories)Dinner375caloriesVegetarianchilli:fryacloveofgarlic(3calories)andhalfafinelychoppedredchilliinatspoliveoil(27calories).Addapinchofcuminand1largeor4smallchoppedmushrooms(20g,3calories)andcookforfiveminutes,addingwaterifitsticks.Addhalfatinofchoppedtomatoes(200g,32calories)andhalfatinofkidney beans (200g, 200 calories), stir and simmer for 10mins. Servewith 2tbspcookedwildbrownrice(80g,113calories)Dailytotal:500

DAY4

Breakfast194caloriesSmokedsalmon(112g,159calories)1plainRyvita(35calories)spreadwithatsplightcreamcheese(11calories)Dinner303caloriesThaisalad:put2tbspofThaifishsauce(20calories),thejuiceofonelime(20g,1calorie),atspsugar(16calories),2slicedspringonions(20g,5calories)and1redchilli,finelychopped(1calorie)intoabowl.Mixwell.Add10smallcookedprawns(30g,30calories)2gratedcarrots(160g,56calories)and50gvermicellinoodles(194calories),soakedaccordingtoinstructions.TosswellDailytotal:497calories

DAY5

Breakfast171caloriesStrawberrysmoothie:blendabanana(100g,95calories),apotoffat-freenaturalyoghurt(150g,62calories),alargehandfulofstrawberries(50g,14calories),asplashofwaterandsomeiceuntilthickandcreamy.ServeimmediatelyDinner325caloriesOven-baked smoked haddock: place a fillet of smoked haddock (200g, 202calories) on a non-stick baking tray and roast for 15–20minutes, until fish iscooked through. Serve with a poached egg (61g, 90 calories) and sprigs oflightlysteamedtenderstembroccoli(100g,33calories)Dailytotal:496calories

DAY6

Breakfast233caloriesDipped apple: slice one apple (100g, 47 calories) and one mango (150g, 86calories)andservewith2tbspofhalf-fatcrèmefraîche‘dip’(100calories)Dinner255caloriesTuna, bean and garlic salad: put 140g canned cannellini beans (108 calories),120ggood-qualitycannedtunainspringwater(119calories),6choppedcherrytomatoes(90g,16calories)andageneroushandfulofbabyleafspinach(30g,8calories)inasaladbowl.Mixwell.Drizzleoveradressingmadefrom1cloveofcrushedgarlic(3calories),thejuiceandzestof1lemon(1calorie)andasplashofwhitewinevinegarDailytotal–488calories

DAY7

Breakfast140calories1boiledegg(90calories)Asliceofham(23g,25calories)One tangerine (25calories)Dinner358caloriesMexicanpizza:take1tortilla(55g,144calories)andtopwith2tbsppassata(5calories),3smalldicedballsoflightmozzarella(90g,159calories),andscatterwith chopped vegetables: mushrooms, red pepper, courgette, red onion,aubergine, spinach are allOK (170g, 50 calories). Cook in hot oven for 5-10minutesDailytotal–498calories

DAY8

Breakfast256caloriesScrambledeggs:addasplashofskimmedmilk(15g,5calories)to2beateneggs(180calories) and scramble in anon-stick fryingpan (no addedoil or butter).Chop50gsmokedsalmon(71calories)andstirintotheeggsDinner238caloriesRoasted vegetable salad:mix together 10 cherry tomatoes (150g, 27 calories),with half a sliced courgette (50g, 9 calories), half a sliced aubergine (75g, 11calories), 1 sliced red pepper (160g, 51 calories). Scatter with basil leaves (1calorie) and drizzle with balsamic vinegar. Roast in a hot oven for 20-–25minutes.Servewith2tbspParmesan(20g,90calories)2tangerines(140g,50calories)Dailytotal–494calories

DAY9

Breakfast130calories1 small pot of natural fat-free yoghurt (150g, 62 calories) 70g blueberries (18calories)Twoslicesham(46g,50calories)Dinner360caloriesFetaNiçoise: chop andmix together 1 egg (90 calories), a handful of lettuce(20g,3calories),ahandfulofcookedgreenbeans(50g,12calories),and100gchopped cucumber (10 calories). Top with 90g crumbled feta cheese (225calories), six black olives (18g, 19 calories) and 1 tbsp chopped parsley (1calorie).DrizzlewithwhitewinevinegartoserveDailytotal–490calories

DAY10

Breakfast280calories100ggrilledkipper(280calories)Dinner217caloriesFast-day Insalata Caprese: slice 3 small balls of low-fatmozzarella (90g, 159calories) and place on a plate with 1 sliced beef tomato (150g, 27 calories).Scatterwithfreshbasilanddrizzlewithgood-qualitybalsamicvinegar(3ml,6calories)8strawberries(96g,26calories)Dailytotal–497

FAST600MENUPLANSFORMEN

DAY1

Breakfast271caloriesMushroomandspinachfrittata:fryhalfaslicedonion(75g,27calories)in1tspof olive oil (27 calories). Add 4 small choppedmushrooms (20g, 3 calories).Cookuntiltender.Addageneroushandfulofspinach(30g,8calories);cookfor2 minutes. Pour over 2 beaten eggs (180 calories). Cook for 5 minutes, andfinishunderahotgrilluntileggsareset12strawberries(96g,26calories)Dinner326caloriesSearedtuna:heatagriddlepanandsearatunasteak(168g,229calories)onbothsides using no fat, but squeezing in lemon if necessary. Serve with 1 wholegrilledsmallredpepper(120g,52calories)and1sliced,grilledcourgette(100g,18 calories). Cut the pepper and courgette into long strips (for the courgette,about½cmwide).Mixinabowlwith1tspoliveoil(27calories),season,andgrill on medium-high heat for 5 minutes each side. Dress with a squeeze oflemonDailytotal–597calories

DAY2

Breakfast288calories2poachedeggs(180calories)onasliceofwholemealtoast(31g,78calories)30raspberries(120g,30calories)Dinner304caloriesRoastsalmon:placea140gsalmonfillet(252calories)with10cherrytomatoes(150g,27calories)onthevineonabakingtray.Bakeat200ocforabout15–20minutesuntil the fish is cooked.Servewith agenerous112ghelpingofgreenbeans(25calories)Dailytotal–592calories

DAY3

Breakfast298caloriesSimple muesli: Mix 50g oats (201 calories) with a grated apple (100g, 47calories).Coverwithskimmedmilk(150ml,50calories)Dinner295caloriesNo-carb caesar salad: grill 2 slices of parma ham (34g, 76 calories) for 4-5minutes, turningonce,until crispy.Slice1chickenbreast (140g,148calories)intotwo.Grillforabout3–4minuteseachsideoruntilcooked.Cutintopiecesandplaceonasubstantialbedof100gchoppedcoslettuce(16calories).Servewith 1 tbsp grated Parmesan (45 calories), and 1 tbsp reduced-calorie Caesarsalad dressing (15g, 10 calories –eg Sainsbury’s Be Good To Yourself).CrumblethegrilledParmahamoverthetopDailytotal–593calories

DAY4

Breakfast330calories100ggrilledkipper(280calories)2tangerines(50calories)Dinner264caloriesMarinatedsteakandAsiancabbagesalad:Marinateapieceofsirloinsteak(90g,120calories) in amixtureof soy, the juiceof1 limeandcrushedgarlic.Grilluntil cooked, turningonce.ServewithAsian cabbage salad: combine1gratedcarrot (80g, 28 calories) with 90g Savoy cabbage (24 calories) cut into thinstrips,andahandfulofcoriander(1calorie).Fordressing,mix1tspsugar(16calories) with 1 tbsp Thai fish sauce (10 calories), the juice of 1 lime (2calories),acrushedclovegarlic (3calories).Pouroversaladand topwith10gchoppedroasted,unsaltedpeanuts(60calories)Dailytotal–594calories

DAY5

Breakfast177calories2 lean grilled rashers of bacon (50g, 107 calories) 1 small sausage (20g, 59calories)1 small grilled portobello mushroom (20g, 3 calories) A generous handful ofspinach(30g,8calories)Dinner415caloriesRoastmackerel andvegetables:placeamackerel fillet (147g,351calories)ontopof2slicedtomatoes(170g,30calories).Wrapinfoilandroastinahotovenfor 10–15 minutes or until fish is done. Serve with a big pile of tenderstembroccoli(100g,33calories)dressedwiththejuiceofhalfalemon(1calorie)andsaltDailytotal–592calories

DAY6

Breakfast271caloriesSmall pot of natural fat-free yoghurt (150g, 62 calories) 1 chopped banana(100g,95 calories)Six strawberries (72g, 20 calories) 100gblueberries (100g,25calories)Fouralmonds,chopped(8g,69calories)Dinner320caloriesPrawn,watercressandavocadosalad:mix28gwatercress(6calories)with140gcooked prawns (139 calories), half an avocado (72g, 137 calories), half a redonion(30g,11calories)choppedand1tbspcapers(2calories).Dresswithwhitewinevinegar1tangerine(25calories)Dailytotal–591calories

DAY7

Breakfast261caloriesScrambled eggs: add a splash of skimmedmilk (15ml, 5 calories) to 2 beateneggs(180calories)andscrambleinanon-stickpan.ServewithoneverysmallpieceofParmaham(34g,76calories)Dinner326caloriesSpiced dhal: in 1 tsp olive oil (27 calories), fry a finely chopped small onion(60g,22calories),acloveofcrushedgarlic(3calories)and1tspfinelychoppedginger (3 calories). Cook for 5minutes. Add half a pint of water, 50g dried,washedredlentils(159calories),apinchofcumin,coriander,turmeric,cayennepepper,saltandpepper.Boilfor20minsoruntillentilsaretender.Garnishwith2 tbsn of fat-free natural yogurt (40 calories). Serve with 2 poppadoms (72calories)Dailytotal–587calories

DAY8

Breakfast331calories2boiledeggs(180calories)5asparagusspears(125g,33calories),todip1slicewholemealtoast(31g,78calories)2plums(110g,40calories)Dinner256caloriesThai steak salad: grill a sirloin steak (140g, 188 calories) on both sides untilcooked, and slice very thin. Serve on a big pile of shredded lettuce (100g, 14calories), and 100g shredded Savoy cabbage (24 calories). Serve with thisdressing:juiceof1lime(1calorie),1tspsugar(16calories),acrushedcloveofgarlic (3 calories), a chopped, deseeded chilli (1 calorie) and 1 tbspThai fishsauce(10calories)Dailytotal–588calories

DAY9

Breakfast214caloriesSmokedsalmon(150g,213calories)Lemonwedgestoserve(1calorie)Dinner383caloriesRoastpork:serve150gleanroastpork(289calories)withcauliflower(50g,17calories) and broccoli (50g, 17 calories). Drizzle with 1 tbsp meat juices (60calories)Dailytotal–597calories

DAY10

Breakfast206calories1 small 150g pot of fat-free, natural yoghurt (62 calories) 1 chopped banana(100g,96calories)1tbspsugar-freemuesli,notgranola,stirredthrough(15g,48calories)Dinner386caloriesBacon&butterbeansoup:frytworashersofbacon(54g,116calories)in1tspoliveoil(27calories)for2minutes.Addhalfasmallfinelychoppedonion(30g,11 calories), half a chopped leek (50g, 11 calories), half a finely sliced carrot(40g,14calories), and1diced stalkofcelery (1calorie).Cook for5minutes,addinga splashofwater if it sticks.Addhalf a canofbutterbeans (200g,206calories)andhalfapintofwater (250ml)andsimmer for20minutes.Season.Blenduntildesiredconsistency,orsimplymashforchunkiertextureDailytotal–592calories

MenuplansbySarahMaber

THEFASTDIETANDME

‘The Fast Diet looks like a wonderful way of optimising our wellbeing, ourlongevity,andagreatway to loseweight too.Asyousay, it is somuchmorethan“justadiet”,itisreallyawholelifestyle,andimportantly,onethatcanbefollowed with relative ease. I have several patients who have started tosuccessfullyfollowthedietandthinkitiswonderful.Ihavealsoincorporateditintomyownlifestyle,ashavetwootherGPcolleaguesandseveralmembersofstaff.Hugecongratulationsonalife-changingbroadcast.’

DrPeteBridgwood‘IwatchedyourHorizonprogrammeEat,Fast,LiveLongerwithsomeinterestandmyfamilyandIdecidedtotrythedietthatyousuggested.IamaGPinmy50s working in north London.My BMI was 29, but I am otherwise healthy,though I do very little exercise. I was somewhat sceptical initially but havemanaged to lose 6kg in six weeks and find the diet very simple and easy tofollow.IcanseenoreasonwhyIwouldnotcontinueinthiswayformanyyears.Ihavepresentedasummaryofyourprogrammetoafewcolleaguesandhave

startedtorecommendittosomeofmypatientswithstartlingresults.Oneparticularpatient,whoobviouslyhasmetabolic syndromeanda family

historyoftype2diabetes,hadafastingglucoseof7.2.Afteronlyafewweeks,hisfastingglucosedroppedto5.9andhelost5kginweight.Iwouldliketospreadthewordevenfurtherandwonderedifyouhadplansto

designasimpleleafletorwebsitethatIcouldeithergivetomypatientsordirectthem to viewon the Internet. I have difficulty explaining the diet in the shorttimeat theendofoneofmyten-minuteconsultations. I think that this typeofmanageableeatingplanislikelytobesomuchmoresuccessfulinmanagingtheobesityepidemicthanthecurrentplansto“trafficlight”andgivefatandsugarcontents on food packaging. I think it would be so much more useful toemphasisethecaloriecontentoffoods.’

DrJonBrewerton‘IhavebeenonIFnowforthelast14weeks.Ihavelost9.4lband9.5inches.OnpreviousdietsIhavenevergotbelow140lb(tenstone).

Startweight 145.6lb

Startweight 145.6lb Currentweight 136.4lb Height 5’6” Inchloss: Bust 1.25” Midriff 0.5” Waist 1.75” Abdomen 2.5” Hips2.5” Thighs0.5” fromeachleg Improvements other than weight loss: eyes look brighter and clearer. Moreenergy. Sleeping better. Clearer head and better mental clarity (although nottested,IfeelthatIcanrememberthingsmoreeasily).Feelhealthy.’

SarahH‘Abusymumwiththreechildren,Iwasfindinglosingweightafterhavingmyyoungestchildreallydifficult.Itdidn’thelpbeingconstantlysurroundedbyfoodandsnacks,preparingthree,sometimesfour,mealsadayforthefamily.Ienjoyfoodandsocialising,sorestrictivedietsjustfeltlikeachoreandabattleofwill-powereveryday,soitwasneverlongbeforeIwasbacktosquareone.The Fast Diet, for me, is a more manageable way to lose weight both

physically andemotionally, as it’sonly twodaysaweekof “beinggood”andstickingto500calories.Italsofitsbeautifullyaroundmysociallife,asthefastdayscanbeflexible,soImakesureit’safeastdaywhenI’moutfordrinksormeals.It’salsonotactuallythathardtoresisttemptationforoneday,asIknowthat

thenextdayIcanhaveadonutoracurryandafewglassesofwineifIreallywant;andwhenIdo,Ienjoyitevenmorewithoutfeelingguilty.Theproof is, literally, in thepudding;Ihavebeeneatingandenjoyingthem

on feast days, but sticking to 500 calories on fast days, and I am still losingweight.Thisworks.’

ClareWilson‘YesterdayIatereallywellas,althoughIcaneatwhatIlike,I’malsothinkingthatIdon’twanttoundoallmyhardwork.SoIdidhaveabagofcrisps,andIdid have pork and apple sausages in cider for tea with one ofmy daughter’s

homemade lemonpiesafterwards,but Ididn’thave the tonofcrap Inormallyhaveinbetween.Idon’tthinkIfindthefastdaystoohardbecauseoftherelativelyshorttunnel

and therebeing lightat theendof it.Looking forward toaweekendofeatingnormallythough!Ithinkpartofwhatthisplanisgettingatisthatweneedtolearnit’sOKto

feelhungry,andinfactitisanessentialpartofbeingslim.Ispeakasalifelongovereater – the FULL feeling is so normal forme and I had someweird fearaboutfeelinghungry.Well, guesswhat? It’s not the end of theworld. I live in a citywith stores

everywhere–IcanhavefoodatanymomentIwant,sohungerisn’tasignI’mabouttoperishorgetweak.During the last couple of months, I’ve been learning to embrace feeling

hungryandbeingcomfortablewiththat–it’sasignfrommybodytoeatagainsoon(andhopefullythatitisburningfatnow),notasigntobefeared.It’sOKtofeelhungry.Immediatedeathfromstarvationwillnotoccur.’

UnhappyhildebrandonMumsnet.com‘Everyoneisdoingsowell.Youcanreallydoanythingforaday,andwithabitofplanningImanagedtoplugmostofmyhungerpangsdowntoamanageablelevel.Scaleswereshowingagoodlossthismorning.AnyconcernsIhadonmyexerciseperformancewhilefastingwerescuppered

thismorning.Iranmyfastestsustainedpaceeverandthatwasfollowinga500-caloriefastdaywithnobreakfast,onlyacoffee–Ismell fatburning!!!! I feelgreat and will break the fast properly with lunch today. Next fast day is onThursday.Goodlucktoeveryonefastingtoday.’

SpringGoddessonMumsnet.com‘Justwantedtoaddthatexercisingwhilstfastingwasfineforme,too.Ispentanhouratthegymlastnightandfeltgood.Did35minutesonthecrosstrainerandsomeweightsanddidn’tfeelfaintordizzy.It’samazinghowgoodIfeelwhenfastingactually.’

dontcallmehononMumsnet.com‘I did Day One yesterday and am feeling brilliant this morning and full ofenergy.Intheend,IjustdecidedtogoaslongasIcouldwithoutfood.Idrankteawithmilkandblackcoffeeandwaterthroughouttheday.Ihadsomemelonand strawberries at4pm, thena fulldinnerof twoQuorn sausages,oneboiledegg,onesliceoftoast,rocketsaladwithabitofbalsamic.Ittastedsogood!But,

the fastingwaseasier thanexpected.Wasn’t toohungryand just tried tokeepbusyduringtheday.’

Mondayschild78onMumsnet.com‘MyDayOne yesterday alsowent brilliantly! Iwasn’t even ravenouswhen Iwokeup thismorning, Iwasable towait anhourbeforehaving someBurgenbreadtoastandpeanutbutter–andIstruggledtofinishit!Ilovedthefeelingofemptinessinmytummy,andthehungerpangswerealsoenjoyableattimes–isthisweird?Mywhole life Ihadeatenwhen Iwasn’thungrybecause Iwassoscaredofhavinga single tummy rumble. I amweirdly looking forward tomynextfastday…’

ILoveStripeySocksonMumsnet.com‘Forme,fasting-600caloriestwiceaweek-haschangedmyattitudetofoodanddrink.Ithasbrokenacycleofoverindulgencewhichcausedmyweighttorisesteadilyfor30years.Wearecreaturesofhabit,andwithoutrealizingitslipinto patterns of behavior which are difficult to change. But now somethingprofoundhas happened: I perceive thingsmore clearly and there is somethingaboutthisnewstateofmindwhichremindsmeofhowIfeltinmy20swhenIhadaBMIofaround22.InolongerfeelcomfortableifIhaveeatentoomuch,andIfeelmoreincontrol.Thehabitisbeingbroken.IsuspectIwillbeonthisdietmoreorlessfortherestofmylife.

DavidCleevely‘Iamnowtwoweeksintomy5:2dietandIamalreadyseeingapositiveeffectonmyweight. Atmy secondweighin, I had lost a total of five pounds. FeelnoticeablyslimmerandhappythatIcanmaintainthisforalongtimetocome.

Stats 5’10”male Startweight 13st9lb Week1 13st6lb Week2 13st4lb Reallyenjoyedtheprogramme!’

NickWilson‘OK,fast twoofweek13wascompletedyesterdayandaspromised,here’sanupdateforawholequarterofIntermittentFasting.The programme involves eating only 600 calories on two selected, non-

consecutivedaysoftheweek.Apartfromthetwodaysaweek,that’sit.Therestof the time, I eat and drinkwhat Iwant.Youdon’t need to exercise or countcaloriesonadailybasis,youdon’tfeelhungry24/7and,bestofall,youdon’tdieofstarvation.Tonight is Indian night, tomorrow is steak night and Sunday is probably

Italian.Everynightisboozenight.Thatdoesn’tsoundliketooonerousaregimetome.It’sfairtosaythatmyoverallweeklycalorieconsumption(excludingfastdays)hasreduced,notbecauseI’mavoidingeatingonthefeeddays,butpurelybecauseI’mjustnotashungry.Over thepast13weeks, I’vebeendeveloping the regime tosuitmyselfand

havegotintoafairlysettledMondayandThursdayroutine.Iconsumenothingatall during the day apart from three or four teas/coffees (just marginallywhitened)andaboutonetooneandahalflitresoftapwater.IcomehomeandIdoa ten-mile thrashonacycle turbo trainer.Lastnight, Idid it in30minutesand25seconds,anaverageof20mphfor30minutes.Usingthatassumption,myten-milerburnsaround550calories.Bydoingitbeforeyoueatonafastday,thetheory(Iguess)isthatyou’reforcingyourbodytoburnbodyfat,ratherthanthecarbsitwouldnormallyturntoforashortburstofenergy.Hungerwise–well, it’sOK.Ieat lateprior toafastdayandthatdefinitely

helps.Ifindhavingevenasmallbreakfastactuallytriggershungerfortherestofthe day, so I avoid everything until late on,when I have some flavoured rice(240cals)andtherestasvegetables.It’seasilymanaged–youactuallydon’tgethungrier throughout the day and it’s easy to take your mind off it by doingsomething.YouDOhavetoapproachafastdayintherightmindsetthough.Ifyou don’t, you’ll have a pretty hellish time.Do it right and it’s really quite adoddle.SowhenIstartedtheregimeinmid-August,Iwasafractionofapoundoff14

stoneandon the last notchofmybelt (I know that’snotvery scientific and IwishI’dtakenmoremeasurementswhenIstarted,buthey-ho).Thismorning,Itippedthescalesat12st9lbsandthefourthnotchonmybelt

isquitecomfortable(thethirdisaweebitloose).Onenotch=justoveroneinch.Thegoalwithoutexercisewouldbetoloseapoundaweek(giventhata4000weeklycalorierestriction=roughly1poundofbodyfat).Withtheonehourofexerciseaweek,Iaccelerateditbyalmost50%to19lbsinthesameperiod.I’mkeepinggoinguntilChristmaswhereIhopetogotoa5:1+1(the+1being

an800or900calorieday).Ifthatworks,thenI’llstayonthatfortherestofmytime.I went for a cycle last Sunday after having a full breakfast and it was

incrediblyeasy.Loadsofspeed,thehillswereactuallyfunand,apartfromthe

chilliness, itwasextremelyenjoyable.Thebenefitofbeing fitterandhavingafuelled-upbodyIguess.LOADSofenergy.Otherbenefits:IhavesufferedfromasthmasinceIwasachild.It’snowherenearasbadasit

waswhen Iwasabairn,butnow it’spracticallydisappeared.My“peak flow”readinghasgoneupbyover30percentinthe13weeks–probablyasaresultoftheweightlossallowingmetoexerciseharder.A wee bit girly here, but I’d say my skin complexion has improved

dramatically. No plooks or blackheads – even the touch of dry skin on myelbowshasgone.’

DavidNorvell‘Both my partner and I watched your programme and thought it was veryinteresting,sowedecidedtostart5:2fastingonthefollowingMonday.(AlwaysgoodtostartnewsthingsonaMonday,Ifind!)Ihavedoneliquidfastinginthepast, forweeks, and really liked it.But then Iput theweightbackonagain, Ifound.Thisseemstoworkbetter.

Height 1.60m Weight 83kg I’mnotveryFATassuch,but Idoneed to loseweight,especiallyaroundmytummy/waist–theexactplacewhereit’snotgoodforyoutobefat…Iknow!Myaimistogetto65–70kg,butatmyage,it’snotaseasytoloseweightasitusedtobewhenIwasyounger(accordingtomyGP).

6Aug 83kg(startedfasting) 8Aug 82kg 9Aug 81kg 14Aug 81kg 18Aug 80kg 23Aug 80kg 27Aug 79.5kg 6Sept 79.5kg 13Sept 78.5kg 21Sept 79kg

WebothlovetheIntermittentFasting.Asyoucansee,IhavelostsomeweightandtheonlyreasonithasnotgonequickeristhefactIhavenotdoneasmuchexerciseasIsetouttodooriginally.WewillcertainlycontinueandIwillkeepweighingmyselftochecktheprogress.Wealso find itmakesuswant toeat less theadjacentdays, too.Wedoour

two days on Tuesdays and Wednesdays. Come Thursday morning, I feel so“light”andfullofenergy,Idon’twantto“spoil”itbyeatingtoomuchevenifit’smyfeedingday.Wehaveourmain“fastingmeal”intheevening,asit’sthetimeweseeeach

otherathomeafterwork,tosettledownandtalkoverdinner.It’sprobablynotideal from a calorie-burning aspect, but it’smore practical for us and suits usbest.Atypicalfastingdaymainmeal:

•Cornonthecobsasstarter.• Salmon fillet with garlic, lemon, herbs, salt and pepper and aminimum amount of olive oil OR a two-egg omelette with onion,garlic,parsley,slicedmushrooms.•Salad:variousgreensaladleaves,tomatoes,redonion,herbs,maybebeetroot.•Drink:water

Duringtheday,weeatabananaandanapple.I’mreallygrateful foryoumaking thisprogrammeandhavepassed iton to

friendsandfamilywhohavetakeniton,too.’BrittWarg

‘I’m a neurophysiology and pharmacology student, researching Parkinson’s.Inspired by theHorizon programme, I decided to “self-experiment”. This hasnowblossomedintoaprojectthatwillberunatmyuniversity.I’minterestedindata,neurodegenerativedisordersandwhatstepsIcantakeinmyownlifestylethat will decrease my occurrence of breast cancer. I am a two-time (andcounting)breastcancerpatient,soI’mratherinterestedinwhatimpact(ifany)IntermittentFastingcouldhaveonrecurrence.Frommyblog,www.schrokit.wordpress.com:

It’sNotaDietSosevenweeksinto5:2(or2:5asIliketocallitsinceIthinkofmyweeks startingwith fasting and then five daysofEATING) and still

goingstrong.I’malittleoverastonedown,withMrSchrokitnottoofarbehind(hekeepscallinghisjeans“fatmantrousers”sinceheneedstodouphisbeltafewextranotchesinwards…)Because theoverall difference inmyappearanceand ‘result’ is so

easy tosee(thoughpeoplekeepaskingme if Ichangedmyhair,gotnewglassesetc.,theycan’tseemtopindowntheweightloss,butI’mgettingcomplimentsgalore),whenItalktopeopleaboutfasting,theyseem VERY keen to give it a go. In fact, many of Mr Schrokit’scolleaguesareonthisso-called“diet”andfindingitveryeye-openingabouttheirowneatinghabits.But it’s not a diet. The best description I’ve heard so far is from

blogcommenterGordon.It’sastrategy,toquotehim,andIcan’tthinkofabetterword.Aside fromeatingahealthybalanceddiet,whatever all the trendy

diet books tell you, weight control is really about the aggregatenumberofcaloriesyouconsumeinthelongrun.Thethingthatfastingdoesseemtodoistohelponegetbackintouchwithactualappetite.Forexample,hungryversusbored,orhungryvtired,hungryvcravingandmostofall,hungryversusthirstyallseemabitmoreobviousafterfastingacoupleofdays.’

NicoleSlavin‘I’ve beendoing the IntermittentFastingdiet for about threemonths nowandwroteablogpostaboutit.Asyousee,myexperienceshavebeenpositive.WhatIdidn’tmentiononmy

blog is thatmyhusband has high cholesterol,which is an inherited condition,and themain reasonwewenton thisdiet.Hedidn’tneed to losemore thanacoupleofkilos inweight (he’salwaysbeena racingsnake), sonowhemakessureheincreaseshiscalorieintake(healthilywithhomemadesmoothies)duringthefivedays.’Frommyblog,www.helenahalme.blogspot.co.uk:

When I was younger and living in Helsinki I did a few completefastingsessionswithmyfather.Thisfastwouldlastfivedaysandwewereonlyallowedtodrinkfruitjuicesonthefirstandlastdays.SoIthoughtIknewwhatIwasgettinginto.But this diet,which basicallymeans you eat less on twodays per

week,ismucheasier.You’reallowed500calories(600formen–so

unfair!),whichwhenyouthinkaboutitisn’tthatbad.Andunlikethefastsofmyyouth,onthisoneyou’reallowedtodrinkcoffee.(CoffeeistheonethingIcannotgiveupthesedays…)I’ve beendoing the fasting for about threemonths now, andhave

lost5kgs. I feelsomuchbetteron it,notonlybecauseof theweightloss, but because I seem to have more energy and control over myeating…After the initial shock to the system,your stomachactuallycontractsandyoufeellesshungry,moreawareofhowmuchyoueatonanygivenday,whetheritisoneofthetwooroneofthefivedaysoftheweek.Soherearemyfivetipstosuccessfullydothisdiet:

• Do not fast on consecutive days – it’s too hard and I find thesecondday in a rowgruelling.Anddon’t doweekends –we tried aFridayandnearlykilledeachother.•Getbusy–themoreyouhavetothinkaboutsomethingelseother

thanfood,theeasieritis.Iworkfromhomehalfoftheweek,soItrytofastwhenI’mintheoffice.Anddon’twatchNigellaonTVwhilefasting.She’slikeaDomesticDeviltomeononeofmytwodays.•Getyourselfanapp.IuseMyFitnessPalwhichisasimpletoolto

count calories.Anotepad is equally good, but for those of you, likeme,wholoveapps,thisonealsorecordsthefoodsyou’veconsumed,theexerciseyoutakeandtheweightyouarelosing(andpredictswhatyouwouldloseinfiveweeksifeachdaywasliketheoneyou’vejustrecorded).•Don’tbe toohardonyourself. Ihavemissedacoupleof fasting

daysduringthepastthreemonths.Justbecauseyoudothat,there’snoneedtothrowinthetowel.There’salwaystomorrow,ornextweek!•Don’tgoalone.Doingthiswithsomeoneissomucheasier.Some

weeks, because of schedules, my husband and I have had to dodifferentdays,anditjustdoesn’twork.’

HelenaHalme‘We’vebeenfastingsincethebeginningofSeptemberandithasworkedformein terms ofweight loss and generally feeling healthier. Iwas 58.8kg and I’mnow50.9kg(noteI’m1.56mtall!).Mypartnerhasgonefrom95kgtohoveringaround87kg.Wefinditiseasytostickto,withabitofplanning.EvenduringtheChristmas

season, I’mfinding itmucheasier tomanage thanothereatingplans. It seemslikesomethingwecouldsticktointhelongterm,evenifwegodowntoonceaweekonsomeweeks.Fornow,twiceaweekworksfine.Weendupsplittingourcaloriesintothreemeals.I’mvegetariansoweusually

stick to soups and salads. In winter it is basically three meals of soup, or abananaoraneggforbreakfastplustwosoupmeals.Duringwarmermonths,wehadsaladforlunchtomixitup.I’veconvertedquitea fewpeoplealready.Weallagree thatwego tobeda

little bit earlier and certainly looking forward to breakfast more than usual.Sometimes I vow to have the biggest, unhealthiest breakfast the nextmorningbutalwaysjustenduphavingtoastorcereal.ThemainlimitationIhavefoundisexercise.Iusedtoexercisemostdaysand

now Ineed toplanexercisingaround the fastdays. IdoPilatesorweightsonfastingdays,andsticktocardioonotherdays.’

LuellaCharles‘IwatchedEat,Fast,LiveLongeronBBCiPlayerinearlyAugust.Itmadegoodsense tome and I persuadedmyhusband towatch it too.Since thenwehavebeenfollowingthefastingschedule(with500caloriesformeand600forhim)mostweeks,butnoteveryweekassometimesweareonlyabletofitinafastaweek.Ourmainmotivationisforhealthbenefitsasweage(weareinourmid-50s).

Bothsetsofourparentsarestillalive–mineare80,andhisare92and86–sogenetically we “could” live fairly long lives. We want those lives to be ashealthyaspossible.Sofar,wehavebothlostweight(16lbformeand12lbforhim)andfindthe

fast days fairly easy.Andwe have both found thatwe do not overeat on theother days. In fact, I bought a four-fingerKit-Kat for the first time inmonthsyesterday,ateonlyonefingerandput therest inmybagfor later–absolutelyunheardof formeas Ihavestruggledwithavery“healthy”appetiteandhavehadanunhealthyBMImeasurementformostofmylife.WehavenothadourIGF-1measured,butwearebothonhighbloodpressure

medication,andmyhusbandisonhigh-cholesterolmedication.WearehopefulthatwewillseeanimprovementintheseconditionswhenwenextvisitourGPs.I actually find this way of eatingmuch easier than any “diet” I have tried

before.Icanmovethefastdaysaroundtocopewithoursociallife.As an update, I have now lost 20lb and am still finding the whole way of

eatingeasytodo.Onourfastdays,wegenerallyhaveacookedbreakfast(eggsor porridge) and then in the early evening a vegetable-heavy salad in the

summer,orvegetable soup in thewinter.Myhusbandgenerallyhas a sliceofbreadashisextra100cals.Wehavemaintainedthiswayofeatingsincewesawtheoriginalprogrammeandexpecttocontinue(possiblywithaninterruptionforChristmas).’

MaureenJohnston‘Thankyou,Michael, forbringing this leading-edge science toourattention…Wenowfeelincontrolofourhealthandweightforthefirsttimeinmanyyears,andI’mcommittedtocontinuingtheprogrammeforlife.’

BrianM‘Not shy about age size weight etc. I only really had a little to lose incomparisiontosomepeoplesothehealthbenefitsarewhereIwasmostinterest(I lost my Mum to breast cancer at 14 so the cancer avoiding benefits aresomethingthatappealed).Iam38,butwitheveryyearthatpassed,Iwasgettingheaviersoweighingin

at 10st 4lb on 01 Jan 2012 I pledged a plan of ‘eat less, move more’ –determined to lose someweight.A shoulder injury curtailed the ‘movemore’element,andmyswimmingandsquashroutinedriedupbutinAugustIwatchedtheHorizonprogramme that changedmy attitude forever.DrMoseley, (in hisunique human guinea pig style) introducedme toADF and 5:2 lifestyles andwith the support of facebook groups and personal research I have stuck to analternatedaydieteversince.At5ft2insIwantedtogettomid8stone6lbsby2013.Thehardestpartabout

regular dietingwas combining eating times and portionswithmy family. TheoptionoffastingmeansIskipoutbreakfastandlunchandeatanormalportionof healthy food at dinner time.The first fewweekswere hard; trying to keephydratedwas tricky; but themost curious thingwasmy initial reaction in thefirstfewdays.IconsidermyselftohaveahealthyattitudetofoodandsoIwasalarmedat themildpanic I experiencedonmy firstweekof fasting. ‘I cannoteat!’OnceI realisedIwasn’tgoing todieandmyenergy levelsdidn’tcrashIbegantorelax,enjoyandnowevenlookforwardtomyfastdays.Someofmybestgymsessionsareonrestricteddays;andtheabsenceoffood

reallyhashelpedclearmymind,andimprovemyfocus.Andasforweight-loss:I am sure I am single handedly keeping theUK retail economygoing. I havebought the same little black dress in three different sizes, as the weight hasdropped off, I have bought a whole new gym wardrobe, and am loving thepositivecommentsIamgetting.Iamnowevangelisingaboutthistoallfriendsandcolleaguesatwork;some

whoareveryscepticalandusuallystartwiththeresponse“Oooo,Icouldn’tlastalldaywithoutfood”.But trustme–really,youcan,andwhenyoudorealisehow simple it is – it gets easier and easier.Mymantra tomy friends is: “youonlydietforaday”.Andthebestbit:Ireallycaneatallmyfavouritefoods–pizza,curry,cheese,

winewithoutgainingweightorfeelingguilty.It’salifestyleformenow,whichmeansIwillneverneedtodietagain.]

TaraMcLaughlin‘I’ve followed the 5:2 diet ever since watching Michael Mosley’s Horizonprogramme. Its radically changed my attitude to food/hunger. I feel moreenergetic,andlosingnearlyastonehasbeenadelightfulplus.I’mnotthesortofpersontofollow“reducing”diets.Itwasthesciencethatinterestedme.Iknowan amazing number of other people who also wouldn’t “diet”, but who areIntermittentFasting.IactuallyvaluethefastingdaysinawayIneverthoughtIwould,whichmakesthemeasytostickto.Idon’tintendtoeverdropit.

SusieWhite

TWEETS

‘Thankyouforchangingmylifestyle.ConvertedabunchofpeopletoADF/5:2thankstou,Horizonand@feedfastfeastFBgroup’@Stickypippa‘As for me, have been IFasting since yr programme, changed my attitude tofood/hunger,feelenergetic&lostnearlyastone’@cottagegardener‘After4monthson5:2,agreewithyourdocassessment…Thiscouldchangetheworld.Yourbookshouldfueltherevolution.’@alert_bri‘Overheard mums in playground today talking about you + 5:2. It’s reallycatchingon!PleasedasI’vebeendoingitforages.’@alicia1980‘Thanks! We found the show very inspirational and from what people havetweetedus,lotsofothersdidtoo.Loveyourshows’@ValarWellbeing

CALORIECOUNTER

All values are raw product unless otherwise stated, cereals are driedvaluesunlessotherwisestated

FOOD/PRODUCT SERVINGSIZE KCALS FRESHVEG Artichoke(globe) 100G 24Artichoke(jerusalem) 100G 73Arugula 100G 24Asparagus 100G 27Aubergine 100G 18Avocado 100G 193Beansprouts 100G 32Beetroot 100G 38Bellpepper 100G 30Bokchoy 100G 15Broccoli 100G 32Brusselsprouts 100G 43Cabbage 100G 29Carrot 100G 34Cauliflower 100G 35Celeriac 100G 17Celery 100G 8Chard 100G 17Chickpea 100G 320Chicory 100G 19Collardgreens 100G 33Corn 100G 115

Corn 100G 115Courgette 100G 18Closedcupmushrooms 100G 16Cucumber 100G 10Endive 100G 17Fennel 100G 14Floridixsupplement 100ML 80Friséelettuce 100G 18Garlic 100G 106Greenbeans 100G 25Iceberglettuce 100G 14Kale 100G 33Leek 100G 23Lentil 100G 319Lettuce 100G 15Mustardgreens 100G 26Onion(red) 100G 38Onion(white) 100G 38Peas,garden(frozen) 100G 86Peas,petitpois 100G 52Portobellomushrooms 100G 13Potato(white) 100G 79Radicchio 100G 19Radish 100G 13Rocketlettuce 100G 24Romainelettuce 100G 16Roundlettuce 100G 15Samphire 100G 26Shiitakemushrooms 100G 27Spinach 100G 25Squash 100G 40Sweetpotatoes 100G 93

Sweetpotatoes 100G 93Swisschard 100G 19Tomato 100G 20Turnip 100G 24VitaminCtablets 100ML 2Watercress 100G 26Wheatgrass(frozenjuice) 100G 17 FRUIT Açai(driedberrypowder) 1G 5Aloe 100G 3Apples 100G 51Apricots 100G 32Bananas 100G 103Blackolives(pitted,drained) 100G 154Blackberries 100G 26Blueberries 100G 60Cherries 100G 52Cherries(glacé) 100G 313Clementines 100G 41Compote(apple&blackberry) 100G 107Cranberries 100G 42Driedapple 100G 310Driedapricot 100G 196Driedbananachips 100G 523Driedblueberries 100G 313Driedcranberries 100G 346Drieddates(pitted) 100G 303Driedfigs 100G 229Driedmango 100G 268Driedprunes 100G 151Figs 100G 230

Figs 100G 230Gojiberries 100G 313Grapefruit 100G 30Grapes 100G 66Kiwi 100G 55Lemon 100G 20Limes 100G 12Mandarin 100G 35Melon 100G 29Nectarines 100G 44Oranges 100G 40Papaya 100G 40Peaches 100G 37Peaches(tinned) 100G 50Pears 100G 41Pears(tinned) 100G 37Pineapple 100G 43Pineapple(tinned) 100G 50Plums 100G 39Pomegranate 100G 55Pomelo 100G 34Prunes(tinned) 100G 90Raisins 100G 292Raspberries 100G 30Satsumas 100G 31Smoothies(strawberry/banana) 100ML 51Strawberries 100G 28Tangerines 100G 39Watermelon 100G 33

HERBSANDSPICES Basil 1G 0Cinnamon 1G 3Cloves 1G 3Coriander 1G 0Cumin 1G 4Ginger 1G 1Lemongrass 1G 1Mint 1G 0Nutmeg 1G 4Oregano 1G 3Paprika 1G 3Parsley 1G 0Pepper 1G 3Rosemary 1G 0Saffron 1G 3Sage 1G 3Tamarindpaste 100G 142Tarragon 1G 0Thyme 1G 2Turmeric 1G 3Vanillapods 1G 3 OILS/FATS Butter(unsalted) 100G 739Butter(salted) 100G 739Canolaoil 100ML 825Cornoil 100ML 829Hempoil 100ML 837Flaxseedoil 100ML 813Lard 100G 899Margarine 100G 735

Margarine 100G 735Oliveoil 100ML 823Oliveoilspread 100G 543Rapeseedoil 100ML 825Sunfloweroil 100ML 828Vegetableoil 100ML 827Flora 100G 410 GRAINS Amaranth,grain 100G 368Arboriorice 100G 354Barley 100G 364Basmatirice 100G 353Bread(rye) 100G 242Bread(spelt) 100G 241Bread(pumpernickel) 100G 183Bread(baguette) 100G 242Bread(ciabatta) 100G 269Bread(sourdough) 100G 256Bread(soda,brown) 100G 223Bread(pitta,white) 100G 265Bread(chapati) 100G 278Brownrice 100G 340Buckwheat 100G 343Buckwheatnoodles 100G 363Bulgar 100G 334Corn(popping) 100G 339Couscous 100G 358Creamcrackers 100G 437Gluten-freebread 100G 282Granola 100G 432Jasminerice 100G 352

Jasminerice 100G 352Longgrainrice 100G 355Matzocrackers 100G 381Millet 100G 354Muesli(unsweetened) 100G 353Noodles(instant) 100G 450Oats 100G 369Oatcakes 100G 440Oatmeal 100G 363Porridge(readytoeat) 100G 95Quinoa 100G 375Ramennoodles 100G 361Ricecakes 100G 379Ricenoodles 100G 373Rye 100G 331Ryebread 100G 242Shortgrainrice 100G 351Spelt 100G 314Speltbread 100G 241Tortilla 100G 307Triticale 100G 338Udonnoodles 100G 352Vermicellinoodles 100G 354Wheatberries 100G 326Wholegrainbreads 100G 260Wholegraincereal 100G 345Wholegrainpasta 100G 326Wholewheatbreads 100G 234Wholewheatcereal 100G 359Wholewheatpasta 100G 326Whiterice 100G 355Wildrice 100G 353

Wildrice 100G 353Allbran 100G 334Alpen 100G 361Dorsetcerealmuesli 100G 356Kallomilkchocricecakes 100G 495QuakerOatSoSimpleinstantporridge 100G 380

Ryvita(original) 100G 350SpecialK 100G 379UncleBen’swhiterice(longgrain) 100G 344

PROTEIN Almonds(whole) 100G 613Almonds(flaked) 100G 641Almond(ground) 100G 618Bacon 100G 244Bakedbeans 100G 83Beef,lean 100G 116Blackbeans 100G 341Burger(lamb) 100G 267Burger(beef) 100G 283Butterbeans 100G 270

Cashews 100G 583Calamari(battered,frozen) 100G 200Chiaseeds 100G 422Chickenbreast,skinless 100G 105Chickenthigh,skinless 100G 163Chickpeas 100G 320Chipolatasausage 100G 267Chorizosausage 100G 348

Chorizosausage 100G 348Cod 100G 80Doversole 100G 78Duckbreast,skinless 100G 92Edamame 100G 117Eggwhites 100G 50Eggs(fried) 100G 187Eggs(omelette) 100G 173Eggs(poached) 100G 145Eggs(scrambled) 100G 155Fish,unbreaded 100G 76Flageoletbeans 100G 279Flaxseed 100G 495Garbanzobeans 100G 320Goose 100G 356Guineafowl 100G 158Haddock(fillets) 100G 74Halibut 100G 100Ham,lean 100G 104Ham(pre-packaged,sliced) 100G 118Hazelnuts 100G 660Hempseeds 100G 437

Hummus 100G 303Lambchops 100G 260Lambloin 100G 231Lambsausages 100G 260Liver(chicken) 100G 122Kidneybeans 100G 311Limabutterbeans 100G 282Lentils(red) 100G 327

Lentils(red) 100G 327Lentils(green) 100G 316Lentils(yellow) 100G 334Lentils(brown) 100G 297Mackerel(fillets) 100G 204Mincedbeef 100G 184Mincedlamb 100G 235Mincedpork 100G 140Miso(paste) 100G 131Mussels 100G 92Navybeans 100G 285Nuts(mixed,unsalted) 100G 661Pâté 100G 322Peanutbutter,natural 100G 621Peanuts 100G 561Pintobeans 100G 309Pistachio 100G 584Pork,lean 100G 117Porksausage 100G 272Prawns(King) 100G 69Pumpkinseeds 100G 590Rabbit 100G 137Salami 100G 352Salmon(canned) 100G 131Salmon(fresh) 100G 215Sardines(fresh) 100G 165Sardines(tinned,inwater) 100G 179Sashimi 100G 137Scallops 100G 83Seabass(fillets) 100G 133Seafood(unbreaded) 100G 76Sesameseeds 100G 616

Sesameseeds 100G 616Shrimp 100G 65Soybeans 100G 375Stewingbeef 100G 121Stewinglamb 100G 175Sunflowerseeds 100G 591Sushi 100G 156Tahini 100G 658Tempeh 100G 172Tofu 100G 70Tuna(canned) 100G 108Tuna(fresh) 100G 137Turkey,skinless 100G 103Veggieburgers 100G 137Walnuts 100G 693Whitebeans 100G 285Whitefish(steamed) 100G 83Wildgame,skinless(venison) 100G 101Quorn(chicke-stylepieces) 100G 114

DAIRY Almondmilk 100ML 24Cheddarcheese(low-fat) 100G 263Cottagecheese(low-fat) 100G 72Cow’smilkcheese,Cheddar 100G 410Creamcheese(low-fat) 100G 109Crèmefraiche(normal) 100ML 299Crèmefraiche(low-fat) 100ML 79Custard 100G 118Fetacheese 100G 276Fromagefrais 100G 105Fruityoghurt 100G 94

Fruityoghurt 100G 94Goatcheese,soft 100G 324Goatmilk(whole) 100ML 61Greekyoghurt 100G 132Milk(whole) 100ML 64Milk(semiskimmed) 100ML 50Milk(1%) 100ML 41Milk(skim) 100ML 35Parmesancheese(fresh,grated) 100G 389Parmesancheese(previouslygrated) 100G 389Ricemilk 100ML 46Roquefort 100G 368Ricotta 100G 134Sourcream(normal) 100ML 192Sourcream(low-fat) 100ML 104Soymilk 100ML 42Yoghurt(low-fat,withactivecultures) 100G 66Philadelphiacreamcheese(normal) 100G 245Philadelphiacreamcheese(low-fat) 100G 111 SAUCES/DIPS/DRESSINGS Agavesyrup 100G 296Aioli 100G 611Béarnaisesauce 100G 580Barbecuesauce 100G 144Bolognaisesauce(nomeat) 100G 50Capers 100G 32Caramelsauce 100G 389Chocolatesauce 100G 367Chutney,tomato 100G 141Coconutflakes 100G 632Cornichons 100G 34

Cornichons 100G 34Cranberrysauce 100G 192Gherkins 100G 38Gravy(beef,readymade) 100G 45Hollandaisesauce 100G 239Honey 100G 334Hummus 100G 303Icing 100G 405Jalapeño 100G 18Jam(strawberry) 100G 258Maplesyrup 100G 265Marmalade 100G 266Mayonnaise(low-fat) 100ML 93Mustard(dijon) 100G 160Mustard(english) 100G 167Mustard(grain) 100G 159

Nutella 100G 529Pesto 100G 431Piccalilisauce 100G 80Pickledonions 100G 36Pickles 100G 20Roastedauberginespread/dip 100G 102Roastedredpepperspread/dip 100G 235Saladdressing(balsamic) 100ML 209Saladdressing(caesarnofat) 100ML 61Saladdressing(oliveoilandlemon) 100ML 439Saladdresssing(low-calorie) 100ML 58Salsa 100G 68Soysauce 100ML 105Spirulina,powder 100G 374

Spirulina,powder 100G 374Sriracha 100ML 98Sundriedtomatoes 100G 167Taramasalata 100G 516Tartaresauce 100G 358Tomatoandbasilsauce 100G 60Tomatoketchup 100G 102Tikkamasalasauce 100G 133Treacle 100G 294Tzatzkiki 100G 137Vegemite 100G 189Vinegar(balsamic) 100ML 138Vinegar(redwine) 100ML 23Vinegar(whitewine) 100ML 22Whippedcream 100ML 368Heinzsaladcream 100G 333HPbrownsauce 100G 119Lea&Perrins 100ML 115Marmite 100G 252

DRINKS

Applejuice 100ML 44Beer,bitter 100ML 32Beer,lager 100ML 43Cappuccino,wholemilk 100ML 37Capuccino,skimmedmilk 100ML 22Champagne 100ML 76Coffee(black) 100ML 0Coffee(withsemi-skmilk) 100ML 7Cordial(lime) 100ML 24Cordial(elderflower) 100ML 27Espresso 100ML 20

Ginandtonic 100ML 70Gingerale(dry) 100ML 34Hotchocolate 100ML 59Hotchocolate(low-cal) 100ML 19Hotmilkandhoney(semi-sk) 100ML 58Latte(wholemilk) 100ML 54Latte(skimmedmilk) 100ML 29Lemonade 100ML 47Limejuice 100ML 23Macchiato(wholemilk) 100ML 30Macchiato(skimmedmilk) 100ML 26Milkshakes(strawberry) 100ML 67Orangejuice 100ML 42

Orangesquash 100ML 10Pearjuice 100ML 43Redwine 100ML 68Sparklingwater 100ML 0Tea(black) 100ML 0Tea(chailatte,semi-sk) 100ML 70Tea(green) 100ML 0Tea(herbal) 100ML 0Vodkatonic 100ML 71Whitewine 100ML 66Sprite 100ML 44Cocacola 100ML 43Coke(diet) 100ML 0Coke(normal) 100ML 43Innocentsmoothy(strawberry/banana) 100ML 53

Innocentsmoothy(mango) 100ML 56

Innocentsmoothy(mango) 100ML 56Ribena 100ML 43 SANDWICHES Hamandcheese 100G 288Eggandcress 100G 232Cheeseandchutney 100G 228Tunasalad 100G 221 SOUPS Bouillon 100ML 7Carrotandcoriander 100G 35Chickennoodle 100G 35Chowder 100G 53Leekandpotato 100G 53Lightbroth 100G 36Lobsterbisque 100G 68Miso 100G 22Onion 100G 45Passata 100G 31Pho(beefwithnoodles) 100G 66Tomatoandbasil 100G 40Vegetable 100G 45Heinzcreamofmushroom 100G 50Heinztomato 100G 59 CAKES/BISCUITS/DESSERTS

Applepie 100G 262Appletart 100G 265Baklava 100G 498Brownies 100G 419

Carrotcake,iced 100G 359Chewinggum,sugarfree 100G 159Chocolate(dark) 100G 547Chocolate(milk) 100G 549Chocolate(white) 100G 567Chocolatecake,iced 100G 414Chocolatechipcookies 100G 499Chocolate-coveredraisins 100G 418Cinnamonbuns 100G 280Chocolatemousse 100G 174Chocolatecroissant 100G 433Crystallizedginger 100G 351

Icecream,vanilla 100G 190Flapjacks,all-butter 100G 457Lemoncake 100G 366Liquorice 100G 325Marshmallow 100G 338Meringue 100G 394Mincepies 100G 398Oatmealraisincookies 100G 445Painauxraisins 100G 335Peppermints 100G 395Scones 100G 366Sherbert,lemon 100G 390Shortbread,all-butter 100G 523Sorbet,lemon 100G 118Tiramisu 100G 263Toffee 100G 459Yoghurt-covereddriedfruit 100G 447Cadbury’sdairymilk 100G 525

Cadbury’sdairymilk 100G 525Haribo 100G 344Digestives–Mcvities 100G 478GreenandBlack’s70%chocolate 100G 575GreenandBlack’s85%chocolate 100G 630HobNobs–Mcvities 100G 473Jaffacakes 100G 377Lindt70%chocolate 100G 540Tictacs 100G 391Winegums 100G 325 SAVOURYSNACKS Bagels 100G 256Breadsticks 100G 408Cheesestraws 100G 520Crumpets 100G 180Frenchfries(oven-baked) 100G 260Meatpies 100G 293Muffins(blueberry) 100G 387Pizza(Margherita) 100G 258Plaincroissant 100G 414Popcorn(salty) 100G 520Popcorn(sweet) 100G 493Potatochips(readysalted) 100G 529QuicheLorraine 100G 261Peanuts(unsalted) 100G 561Saltedpeanuts 100G 621Saltedmixednuts 100G 667Samosas(vegetable) 100G 225Sausageroll 100G 340Vegetablechips 100G 502

Dataprovidedbywww.nutracheck.co.uk

ENDNOTESANDRESEARCHPAPERS

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Haven,Connecticut,US. ‘Brain-derivedneurotrophic factorproducesantidepressanteffects inbehavioralmodelsofdepression’.JournalofNeuroscience,April200211LiB,SuemaruK,KitamuraY,CuiR,GomitaY,ArakiH.DepartmentofClinicalPharmacologyandPharmacy,BrainScience,EhimeUniversityHospital,Japan.‘Strategytodevelopanewdrugfortreatment-resistantdepression--roleofelectroconvulsivestimuliandBDNF’.YakugakuZasshi,April200712 Nils Halberg, Morten Henriksen, Nathalie Söderhamn, Bente Stallknecht, Thorkil Ploug, PeterSchjerlingandFlemmingDela.DepartmentofMuscleResearchCentre,ThePanumInstitute,UniversityofCopenhagen, Denmark. ‘Effect of intermittent fasting and refeeding on insulin action in healthy men’.JournalofAppliedPhysiology,December200513RaffaghelloL,LeeC,SafdieFM,WeiM,MadiaF,BianchiG,LongoVD.AndrusGerontologyCenter,DepartmentofBiologicalSciencesandNorrisCancerCenter,UniversityofSouthernCalifornia,LA,CA,US. ‘Starvation-dependentdifferential stress resistanceprotectsnormalbutnot cancer cells againsthigh-dose chemotherapy’.Proceedings of theNational Academy of sciences of theUnited States of America,June200814LeeC;LongoVetal.UniversityofSouthernCalifornia.‘FastingCyclesRetardGrowthofTumoursandSensitizeaRangeofCancerCellTypestoChemotherapy’.ScienceTranslationalMedicine,Feb2012.15SafdieF;DorffT;LongoVetal.UniversityofSouthernCalifornia.‘FastingandCancerTreatmentinHumans’,Aging200916Stradling JR,Crosby JH.OslerChestUnit,ChurchillHospital,Oxford. ‘Predictors andprevalenceofobstructivesleepapnoeaandsnoringin1001middleagedmen’.Thorax,February199117MichelleN.Harvie et al.Genesis PreventionCentre,UniversityHospital of SouthManchesterNHSFoundation Trust, UK. ‘The effects of intermittent or continuous energy restriction on weight loss andmetabolicdisease riskmarkers:a randomised trial inyoungoverweightwomen’ InternationalJournalofObesity(London),May201118LeidyHJ;TangM;ArmstrongC;MartinCB;CampbellWW.UniversityofMissouri,US.‘TheEffectsof Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss inOverweight/ObeseMen.’Obesity2011&Astrup, A. Department of Human Nutrition, Centre for Advanced Food Studies, Royal Veterinary andAgricultural University, Copenhagen, Denmark. ‘The satiating power of protein – a key to obesityprevention?’AmericanSocietyforClinicalNutrition,July2005&Halton,T;Hu,F.DepartmentofNutrition,HarvardSchoolofPublicHealth,BostonMA,US.‘TheEffectsofHighProteinDiets onThermogenesis, Satiety andWeightLoss’.Journal of theAmericanCollegeofNutrition,October200419CaraB.Ebbeling,DavidS.Ludwigetal,NewBalanceFoundationObesityPreventionCenter,Boston,Massachusetts, US. ‘Effects of Dietary Composition on Energy Expenditure During Weight-LossMaintenance’.JournaloftheAmericanMedicalAssociation,June2012

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Effects’.Nutrition,April200834A.VenketRao;SanjivAgarwal,DepartmentofNutritionalSciences,FacultyofMedicine,UniversityofToronto,Canada. ‘RoleofAntioxidantLycopene inCancerandHeartDisease’.Journalof theAmericanCollegeofNutrition,October200035 Jouni Karppi; Jari A. Laukkanen; Juhani Sivenius; Kimmo Ronkainen; Sudhir Kurl. Department ofMedicine,InstituteofPublicHealthandClinicalNutrition,UniversityofEasternFinland,Kuopio.‘Serumlycopenedecreasestheriskofstrokeinmen’.Neurology,October2012

36Moghe,S.TexasWoman’sUniversity,Denton,Texas,US.‘Blueberriesmayinhibitdevelopmentoffatcells’.FederationofAmericanSocietiesforExperimentalBiology,ScienceDaily,April201137 Talia Miron; Irina Shin; Guy Feigenblat; Lev Weiner; David Mirelman; Meir Wilchek; AharonRabinkov.Department ofBiologicalChemistry,TheWeizmann Institute of Science,Rehovot, Israel. ‘Aspectrophotometricassayforallicin,alliin,andalliinase’.AnalyticalBiochemistry,200238RollsB;FloodJ.PennStateUniversityUS.‘EatingSoupWillHelpCutCaloriesatMeals’,presentedattheExperimentalBiologyConferenceinWashington,May200739RuiHai Liu.Department of Food Science, CornellUniversity,NewYork,US. ‘Thermal ProcessingEnhances the Nutritional Value of Tomatoes by Increasing Total Antioxidant Activity’. Journal ofAgriculturalandFoodChemistry,April200240Miglio,C;Chiavaro, E;ViscontiA; FoglianoV.Department of PublicHealth,University of Parma,Italy. ‘Effects of Different Cooking Methods on Nutritional and Physicochemical Characteristics ofSelectedVegetables’.JournalofAgriculturalandFoodChemistry,December200741KlempelMC,BhutaniS,FitzgibbonM,FreelsS,VaradyKA.DepartmentofKinesiologyandNutrition,University of Illinois at Chicago, IL, US. ‘Dietary and physical activity adaptations to alternate daymodifiedfasting:implicationsforoptimalweightloss’.NutritionJournal,September201042HermanCP,MackD.‘Restrainedandunrestrainedeating’.JournalofPersonality,197543 Schusdziarra V; Hausmann M; Wittke C; Mittermeier J; Kellner M; Naumann A; Wagenpfeil S;Erdmann J. University ofMunich (2011). ‘Impact of breakfast on daily energy intake – an analysis ofabsoluteversusrelativebreakfastcalories’.NutritionJournal,January201144MesasAE;Leon-MunozLM;Lopez-GarciaE.DepartmentofPreventiveMedicineandPublicHealth,SchoolofMedicine,UniversidadAutónomadeMadrid,Spain.‘Theeffectofcoffeeonbloodpressureandcardiovasculardiseaseinhypertensiveindividuals’.AmericanJournalofClinicalNutrition,2011&Larsson S; Orsini N. National Institute of Environmental Medicine, Karolinska Institutet, Stockholm,Sweden. ‘Coffee Consumption and Risk of Stroke: A Dose-Response Meta-Analysis of Prospective

Studies’.AmericanJournalofEpidemiology,September2011&Anna Floegel, Tobias Pischon, Manuela M Bergmann, Birgit Teucher, Rudolf Kaaks, Heiner Boeing.EuropeanProspectiveInvestigationintoCancerandNutrition(EPIC),Germany.‘Coffeeconsumptionandriskofchronicdisease’AmericanSocietyforNutrition,April201245KirkendallDT,Leiper JB,BartagiZ,Dvorak J,ZerguiniY.FIFAMedicalAssessmentandResearchCentre, Schulthess Clinic, Zurich, Switzerland. ‘The influence of Ramadan on physical performancemeasuresinyoungMuslimfootballers’.JournalofSportsScience,December200846Van ProeyenK, Szlufcik K, Nielens H, RamaekersM, Hespel P. Research Centre for Exercise andHealth,DepartmentofBiomedicalKinesiology,Leuven,Belgium.‘Beneficialmetabolicadaptationsduetoenduranceexercisetraininginthefastedstate’.JournalofAppliedPhysiology,January201147 Harber MP, Konopka AR, Jemiolo B, Trappe SW, Trappe TA, Reidy PT. Human PerformanceLaboratory,BallStateUniversity,Muncie,IN,US.‘Muscleproteinsynthesisandgeneexpressionduringrecovery fromaerobicexercise in the fastedand fed states’.AmericanJournalofPhysiology,November201048DeldicqueL,DeBockK,MarisM,RamaekersM,NielensH,FrancauxM,HespelP.DepartmentofBiomedicalKinesiology,Leuven,Belgium.‘Increasedp70s6kphosphorylationduringintakeofaprotein-carbohydrate drink following resistance exercise in the fasted state’. European Journal of AppliedPhysiology,March2010

49Quotefromwww.marksdailyapple.com/fasting-exercise-workout-recovery/50Van ProeyenK, SzlufcikK,NielensH, PelgrimK,Deldicque L, HesselinkM,VanVeldhoven PP,Hespel P. Research Centre for Exercise and Health, Department of Biomedical Kinesiology, Leuven,Belgium. ‘Training in the fasted state improves glucose tolerance during fat-rich diet’. Journal ofPhysiology,November201051 The New York Times, September 15, 2010 www.well.blogs.nytimes.com/2010/12/15/phys-ed-the-benefits-of-exercising-before-breakfast/?src=me&ref=general52 Tarnopolsky, MA. McMaster University Medical Center, Hamilton, Ontario, Canada. ‘GenderDifferences in Substrate Metabolism During Endurance Exercise’. Canadian Journal of AppliedPhysiology,200053StannardSR,BuckleyAJ,Edge JA,ThompsonMW. Institute of FoodNutrition andHumanHealth,MasseyUniversity,NewZealand.‘Adaptationstoskeletalmusclewithenduranceexercisetrainingintheacutelyfedversusovernight-fastedstate’.JournalofScienceandMedicineinSport,July201054KlempelMC,BhutaniS,FitzgibbonM,FreelsS,VaradyKA.DepartmentofKinesiologyandNutrition,University of Illinois at Chicago, IL, US. ‘Dietary and physical activity adaptations to alternate day

modifiedfasting:implicationsforoptimalweightloss’.NutritionJournal,September201055HeilbronnLK,SmithSR,MartinCK,AntonSD,RavussinE.PenningtonBiomedicalResearchCenter,Baton Rouge, LA, US. ‘Alternate-day fasting in non-obese subjects: effects on body weight, bodycomposition,andenergymetabolism’.AmericanJournalofClinicalNutrition,January200556 Webber J, Macdonald IA. Department of Physiology and Pharmacology, University of NottinghamMedicalSchool,UK.‘Thecardiovascular,metabolicandhormonalchangesaccompanyingacutestarvationinmenandwomen’.BritishJournalofNutrition.March199457HeilbronnLK,SmithSR,MartinCK,AntonSD,RavussinE.PenningtonBiomedicalResearchCenter,Baton Rouge, LA, US. ‘Alternate-day fasting in non-obese subjects: effects on body weight, bodycomposition,andenergymetabolism’.AmericanJournalofClinicalNutrition,January200558HeilbronnLK,SmithSR,MartinCK,AntonSD,RavussinE.PenningtonBiomedicalResearchCenter,Baton Rouge, LA, US. ‘Alternate-day fasting in non-obese subjects: effects on body weight, bodycomposition,andenergymetabolism’.AmericanJournalofClinicalNutrition,January200559KlempelMC,BhutaniS,FitzgibbonM,FreelsS,VaradyKA.DepartmentofKinesiologyandNutrition,University of Illinois at Chicago, IL, US. ‘Dietary and physical activity adaptations to alternate daymodifiedfasting:implicationsforoptimalweightloss’.NutritionJournal,September201060KlempelMC,BhutaniS,FitzgibbonM,FreelsS,VaradyKA.DepartmentofKinesiologyandNutrition,University of Illinois at Chicago, IL, US. ‘Dietary and physical activity adaptations to alternate daymodifiedfasting:implicationsforoptimalweightloss’.NutritionJournal,September2010

_______________________Forfurtherreading,werecommendBradPilon’se-bookEatStopEat,availablefromwww.bradpilon.com,

andwww.marksdailyapple.com–agreatresourceforwould-befasterswhowanttolearnmore.

ACKNOWLEDGEMENTS

Thisbookwouldnothavebeenpossiblewithout themanyscientistswhogavesogenerouslyoftheirtimeandtheirresearch.TheyincludeDrLuigiFontanaofWashington University School of Medicine; Professor Mark Mattson of theNational Institute onAging; Dr Krista Varady of theUniversity of Illinois atChicago;andProfessorValterLongo,directoroftheUSCLongevityInstitute.A huge thanks to Aidan Laverty, editor of BBC’sHorizon, who pointed metowardsthebravenewworldofIntermittentFasting,andtotheentireproductionteam,butespeciallyKateDartandRoshanSamarasinghe.I’dalsoliketothankJaniceHadlowwhowasbraveenoughtofirstputmeinfrontofthecameraandgavemethechancetotrynewthings.ThankyoutoNicolaJealatTheTimesforherconstantingenuityandsupport.OurthanksalsogotoRebeccaNicolson,AureaCarpenterandEmmieFrancisatShortBooks, for their hardwork and immediate grasp of the FastDiet’s life-changingpotential.

AUTHORBIOGS

MichaelMosleydida firstdegreeatOxfordUniversitybefore training tobeadoctor at the Royal Free Hospital in London. After qualifying he joined theBBC, where he has been a science journalist, executive producer and, morerecently, a well known television presenter. Unusually, he has written andpresentedseriesonBBCOne,Two,ThreeandFouraswellasBBCRadioFour.He haswon numerous television awards, including anRTS (RoyalTelevisionAward)andbeingnamedMedicalJournalistoftheYearbytheBritishMedicalAssociation.Heismarriedtoadoctorandhasfourchildren,amongstthemasonwhoisatmedicalschool.

For more than 20 years, Mimi Spencer has written features for nationalnewspapers and magazines in the UK, including The Observer, The Times,Vogue and Harper’s Bazaar. As the Fashion Editor of the London EveningStandard,shewontheBritishFashionJournalistoftheYearAwardin2000,andwentontoeditthepaper’sweeklytitle,ESMagazine.Mimihas had a column inYouMagazineat theMail onSunday for over a

decade. In 2009, drawing on her personal and career interest in women’sattitudes to weight loss, she wrote 101 Things to do Before You Diet(Doubleday/Rodale).Today,shewritesregularlyonwomen’sissuesandlifestylefortheSaturday

Times, Marie Claire, Red and other magazines. She lives in Brighton on thesouth coast of England with her husband, two children, a small boat and anendlesslyhungrydog.

INDEX

101ThingstodoBeforeyouDiet1Acid1Adherence1Agave1Agetostartfasting1,2Ageing1,2,3,4,5Alcohol1Allicin1Almonds1,2Alternatedayfasting(ADF)

dedication1personalexperiences1problems1,2research1,2,3,4

Alternatedaymodifiedfasting(ADMF)1,2,3Alzheimer’sdisease1,2Amputation1Amyloid1Anabolicresponse1Animalresearch

Alzheimer’sdisease1brainderivedneurotrophicfactor(BDNF)1eatingpatterns1fasting1,2,3fertility1longevity1

Animals,wild1Antidepressants,natural1Antioxidants1,2Appetite

excess1

regulation1,2,3Apples1,2,3

dipped1Apps1Aromas1Asthma1,2Athletes1,2Atkinsdiet1,2Attitudechanges1,2Autophagy1Awareness1,2

Baconandbutterbeansoup1Bananas1,2BBC1BDNFseebrainderivedneurotrophicfactorBeautyindustry1Bedtime1Beef

caloriecontent1steakandAsiancabbagesalad1Thaisteaksalad1

Beer1,2Benefits1Berries1,2Betacarotene1Bingeing1,2Biscuits1Bitterness1Blindness1Blogsite1Bloodpressure

alternatedayfasting1personalexperiences1prolongedfasting1

Bloodsugar1,2,3,4,5Bloodtests1Blueberries1BMIseeBodyMassIndex

Body-consciousness1Bodyfatpercentage1,2Bodyimage1Bodymassindex(BMI)

calculation1,2initiallevel1Mosley,DrMichael1reduction1

Boilingvegetables1Boredom1Bouillon1,2Brain1,2,3,4Brainderivedneurotrophicfactor(BDNF)1,2,3,4Brassicas1Bread1,2Breakfast

eggs1fastdays1,2glycaemicindex(GI)1importance1lowGI1protein-rich1

Breakingthefast1Breastcancer1,2,3,4,5BritishMedicalAssociation(BMA)1Broccoli1,2Buddhism1Bulgar1,2Busyness1,2,3Butter1,2,3Byetta1

Caesarsalad1Caffeine1,2Cakes1Calabrese,Edward1Calcium1Caloriecontent1

apps1,2

labels1portionsizes1,2

Calorieintake

fastdays1,2,3worldwidetrend1

Calorierestriction(CR)1CambridgeDiet1Cancer

development1fasting1,2,3,4growthfactors1humanresearch1insulin-likegrowthfactor1(IGF-1)1,2,3,4Laronsyndrome1riskreduction1,2,3vitaminsupplements1

Caranalogy1,2Carbohydrates

bloodsugar1,2,3fastdays1glycaemicindex(GI)1reduction1

Cardiovasculardiseasereduction1,2Carotenoids1Carrots1,2,3,4Cashews1,2Cellmutation1Cellularrepair1Cereals1,2Cerebrospinalfluid1Challenges1,2Chatrooms1,2Cheating1Cheese1,2,3Chemotherapy1,2,3Chicken1,2,3Children1,2Chilliflakes1

Chilli,vegetarian1Chocolate1,2Cholesterol

alternatedayfasting1bloodlevels1,2,3eggs1grazing1personalexperiences1,2reduction1tests1

CHRONies(CalorieRestrictorsonOptimalNutrition)1Citrusfruit1,2Coconut1Coffee1,2Cognitiveability1,2,3,4Cognitivedecline1,2,3Cohen,Leonard1Comfortfoods1Compliance

alternatedaymodifiedfasting(ADMF)1conventionaldiets1personalexperiences1practicality1research1snacks1

Concentration1,2,3Confectionary1,2Consecutivedayfasting1,2Consumptionlevels,non-fastdays1Cookingtips1Cordials1,2Couscous1,2,3Crashdiets1

Dairyproducts1,2,3,4Dart,Kate1Dates1,2,3Dehydration1,2Delayedgratification1

DementiaseealsoAlzheimer’sdiseasediabetes1drugtherapies1fasting1,2walking1

Denial1Desserts1Dhal1Diabetes

Byetta1complications1doctorconsultation1familyhistory1Laronsyndrome1riskfactors1,2,3riskreduction1,2Type11worldwidetrend1

Diaries1Diets

currentstandardadvice1fads1,2failure1,2,3,4high-fat1,2,3high-fructose1high-protein1low-carbohydrate1low-fat1Mediterranean1

Digestion1,2,3Dippedapple1Dips1Disinhibitioneffect1Dissatisfaction1Distraction1,2,3,4,5Doctorconsultation

diabetes1obesity1

Doctors’viewpoints1,2Dressings1,2

TheDrinkingMan’sDiet1Drinks1,2,3Drugtherapies1DXAscan(dualenergyX-rayabsorptiometry)1

EatFast,LiveLonger1,2,3

Eatingdisorders1,2Eatingpatterns

breakfast1evolutionary1,2fastdays1,2,3habit1normalexpectation1personalexperiences1,2recentchanges1researchevidence1

Ecuador1Edamame1,2Eggs1,2,3,4Electricshocktherapy1Emotionconfusion1,2Endurancetraining1Energycompensation1Energylevels1,2,3,4,5Evolution

fasting1,2hippocampus1memory1naturaleatingpattern1,2repairgenes1

Excessappetite1Exercise

fastdays1,2personalexperiences1,2,3,4,5physicalresponse1withprolongedfasting1

researchevidence1,2Externalcues1

Fainting1Faintness1Faith1Familysupport1,2,3Famine1,2Fashionindustry1Fastdays

busyness1,2,3calorielevel1,2,3hours1mealpattern1,2weeklypatterns1,2

FastDietpotential1Fasting

alternateday1,2,3animalresearch1,2,3definition1evolution1,2four-day1,2healthbenefits1hippocampus1IGF-11periodic1prolonged1researchevidence1,2,3two-day1,2

Fastingglucoselevels1,2,3Fatburning

alternatedayfasting1exercise1fasting1genderdifferences1mealpattern1naringenin1process1

Fatintake1

Fatlevelsonfastdays1Fat-solublevitamins1Fatstoring

genderdifferences1insulin1,2triglycerides1

Fat,visceral1,2Fatigue1Fats,caloriecontent1Fattyacids1Favouritefoods1Fear1Fennel1Fertility1Ferulicacid1FetaNicoise1Fibre1,2Firstday1Fish1

caloriecontent1mackerel1salmon1smokedhaddock1tuna1,2

Flavourboosts1Flavourimprovement1Flavourings1Flexibility1,2,3,4Focus1,2,3Foodfixation1Foodindustrymarketing1,2Foodpreferencechanges1,2,3Foodpreparation1Foodweighing1Fourdayfast1,2Freeradicals1Friendnotfoe1Friends1,2,3Frittata,mushroomandspinach1

Fruitantioxidants1benefits1caloriecontent1glycaemicindex(GI)1,2skins1

Fruitbars1Fruitjuice1,2Fullness1

Garlic1,2Genderdifferences1Genes1GenesisBreastCancerPreventionCentre,Wythenshawe1,2Germans1Ghrelin1Glucoselevels

adaptation1

carbohydrates1,2fastingtest1,2,3fourdayfast1,2grazing1intermittentfasting(IF)1normallevels1reduction1stability1

Glucosemetabolism1Glucosetolerance1Gluttony1Glycaemicindex(GI)1,2,3Glycaemicload(GL)1Glycogen1,2Grains1Grapefruit1,2Grapes1,2Grazing1,2,3

GreekOrthodoxChristianity1Greenbeans1Greentea1Growthfactors1Growthhormonereceptor1Guilt1,2

Habit1,2,3Habituation1Haddock,smoked1Hair1Harvie,DrMichelle1,2HDL(highdensitylipoprotein)1,2Headaches1,2Healthfoodstore1Healthimprovements1,2,3,4

personalexperiences1,2,3Heartattackriskreduction1,2,3Heartdiseaseriskfactors1,2,3,4Herbalteas1Herbs1,2,3High-fatdiet1,2,3High-fructosediet1Hippocampus1,2History1Horizon,BBC1,2,3Hormesis1,2,3,4Hormones1,2,3Hotchocolate1Humanresearch

alternatedayfasting1,2cancer1intermittentfasting(IF)1Laronsyndrome1twodayfast1

Hummus1,2,3Hungerpangs

adaptation1,2decreasinglevels1

distraction1,2,3,4,5emotionconfusion1fear1learnedreactions1mood1passing1,2personalexperiences1,2spikes1waiting1

Hydration1Hyperphagia1Hypoglycemicresponse1

Icecream1,2IGF-1seeinsulin-likegrowthfactor1Impedence1Impotence1Inchloss1Inflammation1,2,3,4Initialhealth1,2

Mosley,DrMichael1,2,3,4Spencer,Mimi1

Insalatacaprese1Instinct1,2,3Insulin1,2Insulinlevels1,2Insulin-likegrowthfactor1(IGF-1)

fourdayfast1,2,3functioninthebody1healthyrange1high-proteindiet1protein1reduction1tests1

Insulinresistance1,2Insulinsensitivity1,2,3Iron1,2Italiandiet1

Joly,Dom1Junkfood1,2

Kale1Ketchup1,2Ketonebodies1

TheLATimes1Laronmice1Laronsyndrome1Lattes1,2,3Laverty,Aidan1LDL(lowdensitylipoprotein)1,2Leafygreens1,2,3Learnedreactions1Legumes1,2,3Lemons1LifeextensionseelongevityLifestylechoices1Liminoids1Lipolysis1,2Liver1,2,3,4,5Longtermplan1Longevity

animalmodels1benefits1diabeteseffect1researchevidence1startoffasting1

LongevityInstitute,UniversityofSouthernCalifornia1Longo,ProfessorValter1,2,3,4Low-fatdiet1Lunarfasting1Lycopene1,2

Mackerel1Maintenancemodel1,2,3,4

Mandolin1,2Marketingpressure1,2,3Marsbars1Mattson,ProfessorMark1,2,3,4,5Meal-replacementshakes1Meals

dailynumber1focus1,2frequency1intermittentfasting1,2size1

Meat1,2,3Mediainterest1Medicalconditions1,2,3Medicationinterference1Mediterraneandiet1Memory

aging1hippocampus1,2junkfood1onlinetests1

Menbodyfatpercentage1exercise1fasting1fastingdaycalories1

Menstrualcycle1Mentalattitude1Metabolicchanges1,2,3Metabolicsyndrome1Mexicanpizza1Mice1Milk1,2,3,4

caloriecontent1proteinlevels1

Mints1Misosoup1,2Mohammed1Mood

brainderivedneurotrophicfactor(BDNF)1difficulties1,2hungerpangs1improvement1,2

Mosley,DrMichaelawards1background1,2asexecutiveproducer1fastdays1,2father1,2healthimprovements1,2initialhealth1,2,3,4aspresenter1

MRIscans1,2,3Muesli,fasting1Multivitamins1Mumsnet1Muscles

exercise1,2fasting1glycogenstorage1proteinsynthesis1

Mushroomandspinachfrittata1MyFitnessPal1,2

Naringenin1NationalInstituteonAging,USA1,2,3,4Necksize1Nervecells1,2Neurodegenerativedisorders1seealsodementiaNewScientist1Newspapers1NHSwebsite1NikolaiofZicha,Saint1No-carbCaesarsalad1Nobiletin1Non-fastdays1,2Non-stickpans1Nutratech1Nutritionalrequirements1

Nutritiondata1Nuts

benefits1caloriecontent1,2fastdays1,2,3glycaemicindex(GI)1

Oats1,2,3Obesityalternatedaymodifiedfasting(ADMF)1,2

breastcancer1fastdietbenefits1grazing1riskreduction1worldwidetrend1

Oilsprays1Oils1Oliveoil1Omega3fattyacids1,2Oranges1,2,3Overeating1,2,3

Pancreas1,2,3Parentaladvice1Parkinson’sdisease1Pasta1Patience1Pectin1Periodicfasting1Pesticides,natural1Phytochemicals1,2,3Pickles1,2Pilon,Brad1Pineapple1,2Pistachios1,2

Pizza,Mexican1Planning1Poisons1

Polyphenols1Popcorn1,2Pork1,2Porridge1Portionsizes1,2Potatoes1,2,3Potentialbenefits1Praise1,2Prawn,watercressandavocadosalad1Pregnancy1,2Preparation1Probiotics1Processedfoods1Prostatecancer1,2Protectivegenes1Protein

fastdays1,2,3functioninthebody1‘good’1insulin-likegrowthfactor11recommendedquantity1,2

Psychology1,2Pulses1,2,3

Quinn,Nora1,2Quinoa1

Radiotherapy1,2Raisins1,2,3Ramadan1Rawfood1,2Refinedsugars1Religion1,2Repairgenes1,2,3,4Researchevidence

alternatedayfasting1,2,3,4alternatedaymodifiedfasting(ADMF)1,2brain1cancer1,2,3

compliance1exercise1,2ghrelin1intermittentfasting(IF)1,2Laronsyndrome1longevity1twodayfast1

Resentment1Restrainedeating1,2Reward1Rice1,2Ricecakes1,2Roastvegetablesalad1RoyalFreeHospital,London1Russians1

Saladdressing1,2Salads

fastdays1,2fetaNicoise1flavourboosts1insalatacaprese1no-carbCaesar1prawn,watercressandavocado1roastvegetable1steakandAsiancabbage1Thai1Thaisteak1tuna,beanandgarlic1

SalkInstituteforBiologicalStudies1Salmon1Samarasinghe,Roshan1Sandwiches1,2Sashimi1Satisfaction1,2,3,4Saucepans1Sauces1Savourysnacks1Scarsdalediet1

ScientificresearchseeresearchevidenceScrambledeggs1,2Seeds1,2‘selfeat’1Selfpraise1,2Shock1Shopping1Sikhism1Singlemeal1Skin1,2Sleep1,2,3,4Slimindividuals1Smoothies1,2

strawberry1Snacking1Snacks

caloriecontent1fastdays1,2,3,4glycaemicindex(GI)1habitual1manufacturers1typicalpattern1women1

Snoring1,2Socialdemands1,2,3,4

personalexperiences1,2Somatomedin-Cseeinsulin-likegrowthfactor1Soups

appetitesuppressant1baconandbutterbean1caloriecontent1fastdays1,2miso1research1

Soymilk1,2Spencer,Mimi1

ThingstodoBeforeyouDiet1awards1fastdays1

healthimprovements1initialBMI1previousdiets1

Spiceddhal1Spices1,2,3

Spinach1Spiritualbenefits1Spirulina1,2Staples1Startday1‘starvationmode’1Statins1SteakAsiancabbagesalad1

Thaisalad1Steaming1,2Stemcells1Stirfry1Stomachsize1Strawberries1,2,3Strawberrysmoothie1Stressresponses1,2Stroke1,2,3,4,5Sugar1,2,3Sunflowerseeds1Superfoods1Supplements1,2Supportnetwork1,2,3Sustainability1Sweeteners1Sweets1,2

Tangerines1,2Targets1Teas1Teeth1Temptation1,2

Thaisalad1Thaisteaksalad1Thermogenics1Thirst1,2ThreeGoodThings1Thriftyhypothesis1Timeoffasts1,2TheTimes1,2Timetables1Tiredness1TOFI(ThinontheOutsideandFatInside)1Tomatoes1,2Totaltransittime1Trainingresearch1,2Treats1Triglycerides1,2,3Tumours1Tuna

beanandgarlicsalad1seared1

Twitter1,2Twodayfast1,2Two-to-two1

Underweightindividuals1,2Urine1

Varady,DrKrista1,2,3Variety1,2Vegetablebouillon1Vegetables

antioxidants1bitterness1caloriecontent1consumptionlevels1glycaemicindex(GI)1leafygreens1,2,3quantities1raw1,2

starchy1steaming1,2variety1

Vegetarianchilli1Vegetarians1Vinegar1Visceralfat1,2VitaminB1VitaminC1,2VitaminK1Vitamins,fat-soluble1

Waistmeasurementalternatedayfasting1healthyrange1initiallevel1method1reduction1

Waisttoheightratio1Walking1,2Water1,2Waterloss1Watercress1Watermelon1,2Websites

FastDiet1glycaemicindex(GI)1

Weekends1Weeklypatterns1,2Weightinitialmeasurement1Weightloss

exercise1fastdiet1,2,3firstweek1fixation1personalexperiences1prolongedfasting1twodayfast1water1

weeklyvariation1Weightmeasurements1Weighttraining1Wellbeing1Wildanimals1Willpower1,2,3,4

personalexperiences1Wine1,2Withdrawalsymptoms1Women

bodyfatpercentage1,2exercise1fasting1fastingdaycalories1

Yoghurt1,2,3YouTube1

WOMEN

FAST500MENUPLANS

Breakfast:PorridgeandblueberriesDinner:Chickenstir-fryCalories:494

Breakfast:CottagecheesewithpearandfigDinner:SashimiandatangerineCalories:483

Breakfast:Yoghurt,blueberriesandhamDinner:FetaNicoiseCalories:490

Breakfast:Boiledegg&grapefruitDinner:VegetarianChilliCalories:500

Breakfast:Smokedsalmon,crackerandlightcreamcheeseDinner:ThaisaladCalories:497

Breakfast:ScrambledeggsandsmokedsalmonDinner:Roastedvegetablesalad.TangerinesCalories:494

Breakfast:Boiledegg,hamandtangerineDinner:MexicanPizzaCalories:498

MEN

FAST600MENUPLANS

Breakfast:MushroomandspinachfrittataDinner:SearedtunaandgrilledvegetablesCalories:597

Breakfast:Boiledeggs,asparagus,toastandplumsDinner:ThaisteaksaladCalories:588

Breakfast:Bacon,sausage,mushroomandspinachDinner:RoastmackerelandbroccoliCalories:592

Breakfast:Yoghurtwithchoppedbanana,strawberries,blueberriesandalmondsDinner:Prawn,watercressandavocadosalad.TangerineCalories:591

Breakfast:SmokedsalmonDinner:RoastporkwithcauliflowerandbroccoliCalories:580

Breakfast:SimplemuesliwithgratedappleDinner:No-carbcaesarsaladCalories:593

Breakfast:PoachedeggsontoastandraspberriesDinner:RoastsalmonwithtomatoesandbeansCalories:592

Copyright

Firstpublishedin2013byShortBooks

3AExmouthHousePineStreet

LondonEC1R0JH

Thisebookeditionfirstpublishedin2013

Allrightsreserved©MichaelMosleyandMimiSpencer

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EPUBISBN9781780721682