Updated: Jul 29, 2019
Do you need to lose 50 or more pounds? Do you eat healthy foods and exercise regularly, but still find it difficult to lose weight? Does stepping on the scale frustrate and trigger you to give up on your failed weight loss efforts? Are you tired of struggling with your weight? You may already know that eating real, whole foods like lots of veggies, a small amount of fruit, healthy fats, and proteins is how you were designed to eat. You may even know to limit your processed /packaged foods, sugars, high fructose corn syrup, carbohydrates, and unhealthy trans fats. You may eat healthy foods almost every day, so why isn’t it working?
Most people who are overweight or obese know diets don’t work. Caloric reduction and excessive exercise are very inefficient. You might be asking at this point, if diet and exercise don’t work, then what does work? The answer is simple, fasting, and intermitted fasting.
Dr. Jason Fung, the author of the Obesity Code and the Complete Guide to Fasting, is a pioneer of fasting and intermitted fasting and reveals that the cause of obesity is insulin levels in the body. Fasting and intermitted fasting lowers insulin levels in the body and allows you to lose the weight and keep it off. When you eat long periods throughout the day, every day, your body never gets a chance to rid itself of toxins. When you fast, you allow your body to rest, repair, and restore. Fasting also induces autophagy in the body. Autophagy means that your body feeds on or eats the stored fat that’s already in the body. Autophagy is especially important for people who are more than 50 pounds overweight.
Time restricted eating, alternate day fasting, intermitted fasting, and extended fasting have all been proven to help people enter into a state of autophagy so that they can lose weight fast and keep it off. Choosing the right fast for you is important to your success. Here’s are a few examples and options to help you get started:
12:12 Fast for 12 hours (this includes sleeping) and eat all three meals within a 12-hour window.
Ø Example 1: Eat Breakfast at 7 am, Lunch at noon and Dinner at 6. In this example, you wouldn’t eat or drink any calories after 7 pm.
16:8 Fast for 16 hours (this includes sleeping) and eat all three meals within an 8-hour window.
Ø Example 2: Eat Breakfast at 9 am, Lunch at noon and Dinner at 4 pm. In this example, you wouldn’t eat or drink any calories after 5 pm.
18:6 Fast for 18 hours (this includes sleeping) and eat all meals within a 6 hours window.
Ø Example 3: Eat Breakfast at noon and Dinner at 5 pm. In this example, you wouldn’t eat or drink any calories after 6 pm.
The 5-2 feast/fast days.
Ø Example 4: Eat five days a week the same way you eat now. Fast for any two days a week…only consume 600 calories (male) or 500 calories (female) on your two fasting days.
One Meal a Day (OMAD)
Ø Example 5: Consume all required calories and meals within 1-2 hours a day and fast for 23-24 hours.
Full day and extended fasting
Ø Example 6: Consume no meals or calories for 24 hours or longer.
For more information about fasting, intermitted fasting and time restricted eating, check out Dr. Fung’s books that I mentioned above, watch his YouTube videos “aetiology of obesity.” Also, check out Barbara O'Neill video “physical benefit of fasting.” You may also want to check out Dr. Josh Axe’s video “6 benefits of fasting and cleansing”.