Learn Everything You Need About

Intermittent Fasting And All The

Benefits Associated With It
Agnes Nebo Muttay

INTERMITTENT
FASTING GUIDE
FOR BEGINNERS
Five- And Four-Week Challenge Included
FIVE WEEK CHALLENGE

Week 1 24 hrs + 36 hrs + 42Hrs

T Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast EAT FAST FAST FAST EAT FAST EAT
Lunch EAT FAST FAST FAST EAT FAST EAT
Dinner FAST EAT EAT FAST FAST EAT FAST

Week 2 60hrs + 48 hrs

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast FAST FAST FAST FAST EAT FAST FAST
Lunch EAT FAST FAST FAST EAT FAST EAT
Dinner EAT EAT FAST FAST FAST FAST EAT

Week 3 72hrs – Fat fasting week, o carbs

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast EAT EAT FAST FAST EAT FAST FAST
Lunch EAT FAST FAST FAST EAT EAT FAST
Dinner FAST FAST FAST FAST FAST EAT EAT

Week 4 144 hrs- Strictly fat meal on Sunday

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast EAT FAST FAST FAST FAST FAST FAST
Lunch EAT FAST FAST FAST FAST FAST FAST
Dinner EAT FAST FAST FAST FAST FAST FAST

Week 5 Refeed + 36 hrs + 48 hrs

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast EAT EAT FAST FAST EAT FAST EAT
Lunch EAT EAT EAT FAST EAT FAST EAT
Dinner FAST FAST EAT FAST FAST FAST FAST

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FOUR WEEK CHALLENGE

Beginner
T Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast FAST FAST FAST FAST EAT FAST FAST
Lunch EAT FAST EAT FAST EAT FAST EAT
Dinner EAT EAT EAT Eat FAST FAST EAT

ADF
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast FAST FAST FAST FAST EAT FAST FAST
Lunch EAT FAST EAT FAST EAT FAST EAT
Dinner EAT FAST EAT FAST FAST FAST EAT

2 x 48 x 42
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast FAST FAST FAST FAST FAST FAST EAT
Lunch EAT FAST FAST FAST FAST FAST EAT
Dinner EAT FAST EAT FAST EAT FAST FAST

72 HOURS
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast EAT EAT FAST FAST EAT FAST FAST
Lunch EAT FAST FAST FAST EAT EAT FAST
Dinner FAST FAST FAST FAST FAST EAT EAT

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Table of Contents
What Is Intermittent Fasting (IF)................................................................................................................... 5
Benefits OF intermittent fasting................................................................................................................ 6
Healthy benefits of intermittent fasting .................................................................................................... 6
Stages of intermittent fasting. ...................................................................................................................... 7
Myths About Fasting..................................................................................................................................... 9
Who Should Not Fast? .................................................................................................................................. 9
What is fasting burnout .............................................................................................................................. 11
Fasting vs Starving...................................................................................................................................... 12
Fasting Tips................................................................................................................................................. 12
Intermittent Fasting protocols ..................................................................................................................... 14
What is allowed during fasting?.................................................................................................................. 20
Breaking Your Fast ..................................................................................................................................... 27
Tips for Breaking Your Fast with a Snack .............................................................................................. 28
Fasting is not dieting ................................................................................................................................... 28
Fed vs. Fasted States ................................................................................................................................... 29
Insulin Resistance.................................................................................................................................... 30
Fat Adaptation ........................................................................................................................................ 31
Metabolic Workout ................................................................................................................................. 31
What is Insulin Resistance? ........................................................................................................................ 33
What is OMAD? ......................................................................................................................................... 34
Exceptions ............................................................................................................................................... 35
Fasting side effects...................................................................................................................................... 37
Headache, Dizziness, Mental Fog and Lethargy......................................................................................... 39
The Solution:........................................................................................................................................... 39
Diarrhea ...................................................................................................................................................... 39
The Solution:........................................................................................................................................... 39
Constipation ................................................................................................................................................ 40
The Solution:........................................................................................................................................... 40
Insomnia and Feeling Anxious ................................................................................................................... 40
The Solution:........................................................................................................................................... 41
Acid Reflux ................................................................................................................................................. 41
The Solution:........................................................................................................................................... 42

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Gout ............................................................................................................................................................ 42
The Solution:........................................................................................................................................... 42
Bad Breath .................................................................................................................................................. 42
The Solution:........................................................................................................................................... 43
Some Fasting Questions Answered............................................................................................................. 43
Electrolytes ................................................................................................................................................. 47
Facts on electrolytes................................................................................................................................ 48
Imbalance.................................................................................................................................................... 49
Symptoms of electrolyte imbalance ....................................................................................................... 49
Weight Loss Stall and Scales ...................................................................................................................... 53
Reasons for stalls. ................................................................................................................................... 53
Snacking...................................................................................................................................................... 54
Exercise ....................................................................................................................................................... 55
20 Effective Tips to Lose Belly Fat (Backed by Science) .............................................................................. 55
The Bottom Line ..................................................................................................................................... 64
Steps in weight loss..................................................................................................................................... 64
Newbies ...................................................................................................................................................... 65
Resources .................................................................................................................................................... 69

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What Is Intermittent Fasting (IF)
According to [Link], Intermittent fasting (IF) is currently one of the
world’s most popular health and fitness trends.
People are using it to lose weight, improve their health and simplify their lifestyle.
Many studies show that it can have powerful effects on your body and brain and
may even help you live longer.
IF is an eating pattern that cycles between periods of fasting and eating. It doesn’t
specify which foods you should eat but rather when you should eat them.
In this respect, it’s not a diet in the conventional sense but more accurately
described as an eating pattern.
Fasting has been practiced throughout human evolution. Ancient hunter-gatherers
didn’t have supermarkets, refrigerators or food available year-round. Sometimes
they couldn’t find anything to eat.
As a result, humans evolved to be able to function without food for extended
period. In fact, fasting from time to time is more natural than always eating 3-4 (or
more) meals per day.

People can fast if they simply try. Like anything else,

fasting becomes easier the more often you do it. It doesn’t take skill.

—it’s not something to do, it’s something to not do. You simply don’t eat. It is
subtraction, not addition. This makes it almost the exact opposite of every

piece of advice on health ever given (take vitamins, take drugs, have surgery)

"One of the most important things I learned during extended fasting

is to be prepared for hunger the first few days by having a list of

things to do as a distraction.

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Benefits OF intermittent fasting
1. Improves mental clarity and concentration
2. Induces weight and body fat loss
3. Lowers blood sugar levels
4. Improves insulin sensitivity
5. Increases energy
6. Improves fat-burning
7. Lowers blood cholesterol
8. Prevents Alzheimer’s disease
9. Extends life
[Link] aging process
Healthy benefits of intermittent fasting

• Weight loss: As mentioned above, intermittent fasting can help you lose
weight and belly fat, without having to consciously restrict calories

• Insulin resistance: Intermittent fasting can reduce insulin resistance,

lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which
should protect against type 2 diabetes .

• Inflammation: Some studies show reductions in markers of inflammation, a

key driver of many chronic diseases

• Heart health: Intermittent fasting may reduce “bad” LDL cholesterol, blood
triglycerides, inflammatory markers, blood sugar and insulin resistance —
all risk factors for heart disease

• Cancer: Animal studies suggest that intermittent fasting may prevent

cancer.

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 • Brain health: Intermittent fasting increases the brain hormone BDNF and
may aid the growth of new nerve cells. It may also protect against
Alzheimer’s disease.

• Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed

that fasted rats lived 36–83% longer.

Intermittent fasting can have many benefits for your body and brain. It
can cause weight loss and may reduce your risk of type 2 diabetes, heart
disease and cancer. It may also help you live longer.

Stages of intermittent fasting.

Intermittent fasting changes the function of cells, genes and hormones
When you don't eat for a while, several things happen in your body.
For example, your body initiates important cellular repair processes and
changes hormone levels to make stored body fat more accessible.

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Here are some of the changes that occur in your body during fasting:

Insulin levels: Blood levels of insulin drop significantly, which facilitates

fat burning.

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 Human growth hormone: The blood levels of growth hormone may
increase as much as 5-fold. Higher levels of this hormone facilitate fat
burning and muscle gain and have numerous other benefits.

Cellular repair: The body induces important cellular repair processes, such
as removing waste material from cells.

Gene expression: There are beneficial changes in several genes and

molecules related to longevity and protection against disease.

Many of the benefits of intermittent fasting are related to these changes in

hormones, gene expression and function of cells.

BOTTOM LINE:

When you fast, insulin levels drop, and human growth hormone increases.
Your cells also initiate important cellular repair processes and change which
genes they express.

Myths About Fasting

MANY FASTING MYTHS have been repeated so often that they are often
perceived as infallible truths. Consider the following:
1. Fasting will make you lose muscle/burn protein.
2. The brain needs glucose to function.
3. Fasting puts you in starvation mode/lowers basal metabolism.
4. Fasting will overwhelm you with hunger.
5. Fasting causes overeating when you resume feeding.
6. Fasting deprives the body of nutrients.
7. Fasting causes hypoglycemia.

Who Should Not Fast?

1. Those who are severely malnourished or underweight

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2. Children under eighteen years of age
3. Pregnant women
4. Breastfeeding women
Developing babies receives all their nutrients from the mother in the form of
breast milk. If Mom becomes deficient in vitamins and minerals, then the baby
will also be deficient. The result may be irreversible growth retardation. For
that reason, I do not advise anybody who is breastfeeding to undertake fasting.
Missing a meal here or there is certainly not harmful, but deliberate, long-term
fasting is not advised. Again, since breastfeeding is generally limited to
months, not years, there is no reason to fast. Once you’ve finished
breastfeeding, you may safely fast without fear of harming your baby. Fasting
is an activity that can be done safely throughout most of your adult life, but it
is foolish to attempt to fast during those few times when it presents a danger
to your own health or the health of your baby. There is simply no reason to
rush into it. There is always plenty of time to fast later, when it is safe to do
so. Others should be cautious when fasting but don’t necessarily need to avoid
it. In the following situations, it is wise to seek the advice of a healthcare
professional before attempting therapeutic fasting:
5. You have gout
6. You are taking medications
7. You have type 1 or type 2 diabetes
8. You have gastroesophageal reflux disease

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What is fasting burnout

Fasting burnout can occur when people do many extended fasts too frequently. It’s
important to remember that longer and more frequent isn't necessarily better. When
someone who is experienced with fasting gets fasting burnout, they struggle to fast
for what may even be a shorter fast like 36 hours or even less.

It’s important to keep things mixed up and to understand that longer and more
frequent doesn't always equal better.

We didn’t become unhealthy overnight and were not going to become healthy
overnight either.

This is about adopting a permanent lifestyle that can be sustained.

The reason people quit before they even get started...

#1. Obsessed with the scale
#2. Expect overnight results.
More than any question or concern we hear "I haven’t lost any weight, what am I
doing wrong??"
The answer is probably nothing. we always talk about fat loss vs weight loss, (it’s
not about weight. It’s about fat loss and changing body composition) and resetting
time-bound expectations especially those that may be unrealistic! And then we also
talk about the science behind IF.
Some things we find when the results are NOT coming -
• Not drinking enough water.
• Under eating in general
• Eating to just fulfill numbers even if not hungry
• Eating hidden sugars
• Overeating carbs and protein

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And finally - things take TIME! You didn't get where you are today in a week or a
month and you're surely not going to get back to where you want to be in that
timeframe either.
Remember to try to track progress with how you feel, possibly using a soft
measuring tape (inches over pounds any day!), and how your clothes fit. If any of
those areas are positive and the scale isn't moving, SO WHAT! That's amazing!!
It's hard, but for real toss that scale in the trash (at least figuratively)

Fasting vs Starving
There’s a bit of confusing between “fasting” and “starving.”
Some people may think both are the same but, in fact, they are quite different. For
one, fasting is a voluntary practice of completely abstaining from food for a
period, whereas starving is often imposed or an involuntary act.
Proper fasting is done “intermittently,” as in alternate day fasts or even more
prolonged fasts of two days or more. If done properly, fasting can have many
great benefits.
In between fasting periods, people are encouraged to “feast” properly or, in other
words, eat their choice of foods (preferably whole foods) until they are full.
Starving, on the other hand, is most often done “consistently,” where people eat
small amounts of food when available or as imposed by the “eat less, move more”
approach that’s also known as CICO (calories in, calories out). When people
forcibly eat small amounts of calories because they are on a “diet,” they feel
hungry and are, in fact, “starving” all the time.
These two very different practices will also have markedly different metabolic
effects. While intermittent fasting will not slow down your metabolism,
constantly starving will, over time, slow it down.

Fasting Tips
1. Drink water: Start each morning with a full eight-ounce glass of water. It
will help you start your dehydrated and set the tone for drinking plenty of
fluids throughout the day.
2. Stay busy: It’ll keep your mind off food. Try fasting on a busy workday.
You may be too busy to remember to be hungry.

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 3. Drink coffee: Coffee is a mild appetite suppressant. There’s also some
evidence that green tea may suppress appetite. Black tea and homemade
bone broth may also help control appetite.
4. Ride the waves: Hunger comes in waves; it is not constant. When it hits,
slowly drink a glass of water or a hot cup of coffee. Often by the time
you’ve finished, your hunger will have passed.
5. Don’t tell people you are fasting: Most people will try to discourage you
simply because they don’t understand the benefits of fasting. A close-knit
support group of people who are also fasting is often beneficial but telling
everybody you know is not a good idea.
6. Give yourself one month: It takes time for your body to get used to fasting.
The first few times you fast will be difficult, so be prepared. Don’t be
discouraged. It gets easier.
7. Follow a nutritious diet on nonwasting days: Intermittent fasting is not an
excuse to eat whatever you like. During nonwasting days, stick to a
nutritious diet low in sugar and refined carbohydrates. Following a low-
carbohydrate diet that’s high in healthy fats can also help your body stay in
fat burning mode and make fasting easier.
8. Don’t binge: After your fast, pretend it never happened. Eat normally (and
nutritiously—see #7), as if you had never fasted.
9. Fit fasting into your own life: This is the most important tip I can offer, and
it has the greatest impact on whether you stick to your fasting regimen. Do
not change your life to fit your fasting schedule—change your fasting
schedule to fit your life. Don’t limit yourself socially because you’re fasting.

There will be times during which it’s impossible to fast, such as vacations,
holidays, and weddings.

Do not try to force fasting into these celebrations. These occasions are times to
relax and enjoy.

Afterwards, you can simply increase your fasting to compensate. Or just resume
your regular fasting

schedule. Adjust your fasting schedule to what makes sense for your lifestyle.

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Fasting is no different than any other skill in life: practice and support are essential
to performing it well

Intermittent Fasting protocols

What is Time-Restricted Eating? (TRE)

Meal timing is what this is about. It's about restricting your eating to a smaller
window and eating 1-3 meals, depending on the window length. This limits the
number of times you raise insulin.
The TRE protocols are:
16:8- fasting for 16 hrs and eating in an 8 hr window. (Can be 2 or 3 meals no
more than 1 hr in length)
18:6- fasting for 18 hrs and eating in a 6 hr window (usually 2 meals no more than
1 hr in length
20:4-fasting for 20 hours and eating in a 4 hours window (can be 1 or 2 meals)
24 hours- fasting for 24 hours- dinner to dinner or lunch to lunch etc., 1 meal no
more than 1 hour in length.
You can also do what we call early TRE...this means you eat breakfast and skip
dinner. You're ending your windows earlier in the day. The recommendation is to
be done eating by 6 pm if you can.
Intermittent Fasting
These are fasting protocols beyond 24 hrs.
3x36-42 This is also known as ADF (alternate day fasting) This means you're
eating every other day and fasting the days in between. So if you're eating on
Sunday, you'll fast on Monday, no meals, then on Tuesday, if you break early for
breakfast that would be 36 hrs., break for lunch would make it 42 hrs. you do 3 of
these in a week. There's a sample of this in the announcements.
You can also do 2x48. This means you fast for 48 hours, have one meal, the next
day do 18:6, have 2 meals, then another 48, one meal etc.
Extended fasting are any fasts beyond 48 hrs. We don't recommend any fasts
beyond 10 days. If you choose to fast longer you need to be supervised by your dr.

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What’s the best protocol for weight loss?
Weight loss, or rather fat loss, is different for everyone. If you’re insulin resistant,
the longer you fast and keep your insulin levels low, the better for reversing it. You
must experiment and find what works best for you. Generally, fasting three times
per week for 36hrs to 42hrs each delivers consistent results. Men without a long
history of insulin dependence may be able to fast for shorter durations, while
women may find slightly longer durations more effective.

As a rule, balance between fasting and feasting, don’t stick to any fast as it
messes up your metabolism the key is to mix it up.

The best intermittent fasting protocol is:

The one that makes you alternate eating and fasting allowing you to
completely alternate energy sources from food to stored fats. Alternating day
fasting and extended fasting are more effective. Therefore, during fasting
stick to clean fasting, when you breakfast eat well and eat just enough.

By reducing your calorie intake, all these methods should cause weight loss
as long as you don't compensate by eating much more during the eating
periods.

Many people find the 16/8 method to be the simplest, most sustainable and
easiest to stick to. It’s also the most popular.

It’s recommended to start with the 16/8 method, then perhaps later move on
to longer fasts. It’s important to experiment and find a method that works for
you.

Can you explain differing fasting protocols?

• No single fasting regimen is correct. The key is to choose the one that works
best for you. Some people do well with an extended fast whereas others have
better results with shorter, more frequent, fasts….Just because you are not
getting the results you want does not necessarily mean you are doing it

15
 incorrectly or fasting isn’t going to work for you. You may simply not have
found the optimal regimen for you.

What’s the best protocol for weight loss?

While fasting is very individualized, the highly recommended protocol for weight
loss is three fasts each week for 36hrs to 42hours each (3x36 or 3x42).
• Women benefit more than men from longer periods of fasting
• The best fasting protocol for weight loss is very personalized but generally:
• Most women: 36-72hr; no more than one 72hr per week; 3x36-42 or 2x48
Most men without long dependence on insulin: 3x24-36
Most men with long dependence on insulin: 3x36-48
More fasting is NOT necessarily better; what is good for you is bad for you in
excess

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Weight loss is different for everyone. If you’re insulin resistant, the longer
you fast and keep your insulin levels low, the better for reversing it. You
have to experiment and find what works best for you. Generally, fasting
three times per week for 36hrs to 42hrs each delivers consistent results.
Men without a long history of insulin dependence may be able to fast for
shorter durations, while women may find slightly longer durations more
effective.

17
Examples of fasting protocols.

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 Freestyle- Design your own fast schedule.

It’s important no matter which schedule you’re doing to stay hydrated

and to use salt. As always, at any time you’re feeling ill, whether it’s
shaky, nauseous, light-head, etc. you should stop and break the fast.

Where do I start?

1. Clean out the pantry of all processed foods! Start eliminating all the white
carbs i.e., flour, sugar, potatoes, rice, including all grains and sweeteners of
any kind natural or artificial.
2. For the first week, focus on eating 3 low carb high fat moderate protein
meals (LCHFMP or LCHF for short). No snacking!
3. Stay hydrated! Drink lots of water! Water is so important! The rule of
thumb is to keep your urine pale. Everyone is different so we don’t
recommend a set amount and too much water you’ll just be eliminating
your electrolytes. If you see your urine getting dark, it’s an indication you
are dehydrated. Get rid of any sweetened drinks, whether artificially
sweetened or sugar sweetened. It’s all the same to the brain! You can drink
tea, coffee, bone broth, unsweetened drinks such as seltzers (read the labels
if you see carbs of any kind they’re not allowed! Check ingredients too.)
4. Your meals should consist of protein, carbs and fats. Your carbs will mostly
come from vegetables that grow above the ground. and good fats. Go here
for a complete list of allowable foods: [Link]
carb/keto/foods Depending on your goals will depend on your level of carb
intake.
5. Your first week you may experience what is referred to as Keto flu.
Withdrawal from carbs is like withdrawal from a drug. You may experience
headache, cravings etc. Do not give into the cravings! The more you do, the
worse it becomes. Usually after 3-5 days you’ll get a burst of energy and
you’ll feel amazing. Fat and protein will help with the cravings. Don’t
worry right now about how much of each you’re eating, once you get into
ketosis, you’ll lose your appetite, one of the many benefits of this way of
eating (woe).

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 6. Week 2 start by skipping breakfast. This will become your first fasting
protocol 16/8. That means you will stop eating at dinner the day before, fast
for 16 hrs. and eat again at lunch. You will then begin to build from here,
extending your fasting hours as you feel ready for them.
We don’t count calories. We eat until we’re satisfied, not stuffed, but comfortable.
Do not overeat protein, however, add fat to every meal. Protein is moderate.
If you have questions, feel free to post in the group. Good luck

What is allowed during fasting?

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• Black coffee -No sugar no sweater no creamer.

• Green tea-No sugar no sweetener no creamer Green tea is an especially

good choice
during a fast: the catechins in green tea are believed to help suppress
appetite.

• Salt-Pink Himalayan salt or sea salt.

• Water-still or sparkling.
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• Black tea

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23
When doing intermittent fasting drink enough water but avoid drinking too
much. Also take regular licks of pink Himalayan sea salt to avoid
hyponatremia. A situation where you flush out the electrolytes (minerals) in
your body through peeing leading to imbalance in your brain.

As a rule of thumb drink water when thirsty or stick to the safe limit of 8
glasses per day but adjusting upwards or downwards to take into account the
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weather and your activity level. Too much water may not be good for you and
at times can be fatal especially if you don’t deliberately supplement with
electrolytes. Your urine should be pale yellow if you are properly hydrated. If
your urine is too clear like water, then you are drinking too much water.

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What is Fat Fasting?
Fat fasting is a great tool to help you get started with regular fasting and to regain control of your
appetite after eating a lot of carbohydrates.
A fat fast can be a useful tool to get started with intermittent fasting or when you want to get back on
track. The idea is to eat lots of fatty foods until sated for a few days before you start fasting. Doing so
will help your body reach fat burning mode faster and without as many negative side effects, such as
headaches and hunger pangs
● Coming off of a period of eating a diet high in carbohydrates
● Extreme hunger
● Periods of stress when fasting seems impossible

The Rules:
● Eat when hungry, until full as often as necessary

● No dairy or nuts during a fat fast

● You may use up to 3 tbsp of heavy cream for your tea or coffee
The Foods:

● Eggs
● Bacon
● Salmon
● Sardines

● Olive oil, coconut oil, MCT oil, avocado oil, macadamia nut oil
● Butter
● Ghee
● Mayo (healthy oil base)
● Avocado
● Olives
● Bone broth

● Tea/coffee 3-6 cups of coffee

● Spices are allowed Unlimited
● Non-starchy vegetables (cooked in or covered in fat)

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Breaking Your Fast
Break your fast gently. The longer the fasting period, the gentler you

must be. There is a natural tendency to overeat as soon as the fast is over—

though, interestingly, most people say that this isn’t because of overwhelming

hunger but more of a psychological need to eat. Overeating right after fasting

often leads to stomach discomfort. While not serious, it can be quite

uncomfortable. This problem tends to be self-correcting.

Try breaking your fast with a snack or small dish to start, then wait for

thirty to sixty minutes before eating your main meal. This will usually give

time for any waves of hunger to pass and allow you to gradually adjust to

eating again. Short-duration fasts (twenty-four hours or less) generally require

no special precautions, but for longer fasts, it is a good idea to plan ahead.

Prepare a small dish and leave it in the refrigerator so that when it comes time

to break the fast, you are ready and less likely to be tempted by the myriad of

other convenience foods available. Here are some suggestions for that first

snack:

1. 1/4 to 1/3 cup macadamia nuts, almonds, walnuts, or pine nuts

2. 1 tablespoon peanut butter or almond butter

3. A small salad (instead of salad dressing, try cottage cheese)

4. A small bowl of raw vegetables with some olive oil and vinegar drizzled
on them

5. A bowl of vegetable soup

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 6. A small amount of meat (for instance, three slices of prosciutto or a slice
or two of pork belly)

For those who experience gastrointestinal distress when breaking a fast,

eggs seem to be the biggest culprit. If you have a sensitive stomach or are

concerned about breaking your fast, you may want to avoid eggs at your first meal.

Tips for Breaking Your Fast with a Snack

• Make sure your portion sizes are small. You will be eating a full meal shortly, so
there is no need to gorge.

• Take the time to chew thoroughly. This will greatly help your digestive system,
which has been resting for a while. You are slowly bringing your system back
online.

• Take your time in general. Your fast is over. If you are feeling anxious to eat
again, take comfort knowing you will be having a whole meal within the hour.

• Don’t forget to drink water! Drink a tall glass of water before you break your fast
and after your first meal. People often forget to consume fluid once they stop
fasting, but we often mistake thirst for hunger. Make sure you are staying hydrated,
so you don’t overeat.

For more information, click the following link:

How to break a fast

[Link]
fast?fbclid=IwAR1_xTbjxz6c0rttuynQIWRUkZPQvA1WofVL1ACxd0QgSqIcowEy0G_TS78

Fasting is not dieting

WE ARE NOT DIETING. DONT DIET ALTERNATE FASTING AND
FEASTING
During feasting- your body gets energy from food
During clean fasting- your body gets energy from stored body fat = constant
supply of energy to body but from 2 different and alternate sources = high
metabolism maintained

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 During your eating window lower your carbs intake, eat nutritious balanced
diet with plenty of minerals. You always must eat in a way that prepares
your body for fasting.
We need to build a reserve for minerals, pink salt does have all this mineral
but in small quantities, we use it as first aid when fasting, but does replace
eating healthy.
The sodium and chloride in pink salt is too low. Please use table salt or
iodized sea salt for cooking and leave pink salt for licking during fasting.
Make sure your foods always have
1. Table salt
2. Yoghurt
3. Spinach
4. soups [ broth or veggies]
By eating these constantly during your eating window, you are less likely to
experience fasting side effects. E.g. headaches, muscle cramps and heart
palpitations.
Eat moderate protein. Palm size is enough.
Eat small portion of carbs. Less than palm size
Avoid sugar, soda and processed carbs
Avoid wheat if you can.

Fed vs. Fasted States

Your body is designed to smoothly transition between two different and opposing
states: ‘Fed’, and ‘Fasted’.
In the fed state, insulin is elevated, and this signals your body to store excess
calories in your fat cells. In the presence of insulin, the burning of fat is halted,
while the body burns glucose (from your last meal) instead.
In the fasted state, insulin is low (while glucagon and growth hormone, opposing
hormones to insulin, are elevated). The body starts mobilizing stored body fat from
your fat cells and burning this fat for energy (instead of glucose).

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The practical importance of all this? You can only burn stored body fat while in the
fasted state, and you can only store more body fat while in the fed state.
Insulin Resistance
Unfortunately, over time we seem to be spending less and less of our time in the
fasted state and more and more time in the fed state.
As a result, our bodies and our cells spend less and less time mobilizing and
burning stored body fat for energy, and the glucose-burning pathways are
overused.
Eventually, insulin is high all the time and the body avoid burning stored body fat,
relying mostly on glucose. Over time, this chronic exposure to so much insulin also
leads to ‘insulin resistance’ where the body secretes even more insulin in response
to the fed state. Chronic insulin resistance is the cause of ‘Metabolic Syndrome’:
obesity, abdominal fat storage, high triglycerides, low HDL or “good”
cholesterol, and elevated glucose with eventual type 2 diabetes.
The world record for fasting went to a 207 kgs man who fasted for 382 days,
consuming only water and vitamins and losing 125 kgs with no ill effects.
But the average overweight person is used to being in the fed state, has very little
practice in the fasted state, and is continually burning glucose rather than fat at the
cellular level.
They have insulin resistance, which is both caused by and also leads to chronically
high insulin levels, which promotes fat storage and suppresses fat mobilization
from the adipocytes (fat cells).
They will spend most of the day trapped in a cycle of eating every few hours,
spiking glucose, and then becoming hungry when blood sugar drops. A good
analogy is that of a tanker truck on the freeway filled with oil. If the tanker truck
runs out of gas it stops moving, even though it has 10,000 gallons of potential fuel
on board. Why? Because it prefers to run on refined gas and is incapable of
burning oil for fuel.
Follow the following link for more information:
Insulin Resistance
[Link]

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Fat Adaptation
Humans can become ‘fat adapted’ and improve their ability to fuel themselves
with stored body fat instead of glucose. However, this takes time and practice,
and your body must do several things to slowly up-regulate (or increase) your fat-
burning pathways. This includes improving insulin sensitivity to lower insulin and
promote fat mobilization into free fatty acids from the adipocytes (fat cells) as well
as upregulating the fat-burning pathways at the cellular level. There are several
ways to improve ‘fat adaptation’ or the ability to successfully burn stored body fat
for energy.
• Low carbohydrate diets.
Eating a LCHF (Low Carb High Fat) diet improves the body’s ability to utilize fat
for energy rather than glucose, as there is more fat and less glucose available at all
times, even in the fed state.
. • Exercise. High-intensity exercise depletes glucose and glycogen rapidly, forcing
the body to switch over and utilize more fat for fuel. Exercise also improves insulin
sensitivity.
• Caloric restriction. Eating fewer calories also equals less glucose available for
fuel, so the body is more frequently forced to rely on stored body fat for fuel. You
will always naturally eat the lowest calories when you are maximizing nutrient
density by eating whole, natural, unprocessed, real foods found in nature (avoid
processed foods completely).
• Intermittent fasting, and spending more time in the fasted state, which gives the
body more ‘practice’ at burning fat. Metabolic Exercise The purpose of this is to
highlight INTERMITTENT FASTING as a strategy for exercising and
strengthening the body’s ability to exist in the fasted state, burning fat instead of
continually burning sugar (glucose) from the fed state. Just like anything else, this
ability can be strengthened over time with practice. But this ability also atrophies
or shrinks over time with lack of use, just like your muscles atrophy when you
break your arm and must wear a cast for weeks. Spending time in the fasted state is
a form of exercise.
Metabolic Workout
Exercise does all the following great things:
• Decreases blood glucose.

31
• Decreases insulin level.
• Increases insulin sensitivity.
• Increases lipolysis and free fatty acid mobilization.
• Increases cellular fat oxidation.
• Increases glucagon (the opposite of insulin).
• Increases growth hormone (the opposite of insulin). BUT did you know you can
also accomplish all of the above by doing ABSOLUTELY NOTHING? The secret
is *FASTING*. Extending the amount of time that you spend during your day in
the FASTED state (as opposed to the FED state) accomplishes all of these, very
similar to exercise.

FED STATE FASTED STATE

Insulin high Insulin low

Glucose high Glucose low
Burning glucose Burning fat
Storing fat Liberating fat

Any time you feel too sick break your fast, eat and start over.
ITS never that serious, it’s not a life sentence
Fasting is a lifestyle please find what works for you as a person without
getting too miserable. It is important to enjoy the journey and be comfortable

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What is Insulin Resistance?

Refined carbs, (Which rapidly turn into sugars) and sugars themselves shoot blood
sugars through the roof, as sugars, refined flours, potatoes, pastas all turn into
massive amounts of sugars which are quickly injected into the blood stream.
(Glycemic index is a scale of how quickly the sugars are released into the blood
stream, low glycemic index foods, which release the sugars slowly are therefore
healthier than higher glycemic index foods. Search for glycemic index for more
information.)

Since high blood sugar levels are dangerous to the body, insulin is released to try
and force all those sugars out of the blood stream and into the cells. The problem
is, if we have a lifestyle of eating potatoes, pasta, sugars, refined and processed
foods, we have already packed the cells with high levels of sugars and have never
emptied any out because of what we are eating, and the fact that we are eating all
day.

So, the insulin must try and force more and more sugar into cells already bursting
to the seams with it. The cells don’t want it because it is killing them, yet, if it is
left in the blood stream it is even more dangerous to the body so … the body
releases more and more manhandle nb(Insulin) to “force” the cells to take on even
more sugar. The cells get fuller and more resistant to taking more sugar, which is
killing them, which requires more of the manhandles to force it through their
doors. to get the sugars out of the blood stream.

The longer we do this, the harder it is for insulin to force anything into the cells
and our blood sugars continue to rise. Once we have diabetes, we are to a point
where, without outside assistance, i.e. outside drugs, we can't force any more
sugars into our cells. So we end up on metformin, insulin pens ... to try and force
even more sugar into our cells, getting them closer and closer to death.

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At some point, all our cells start to die, stop functioning ... because they are
bursting with sugars and there is just no more room in the inn. Everything in the
body starts to die. There are 2 parts to curing this. Dr. Fung says they are:

Doing a minimum of a 7-14 day Extended Fast. And

Eating very low carbs (20 or under per day). Eating a high volume of good fats and
eating a moderate amount of protein. Again, Keto, Paleo ... there are all kinds of
diets that fall into this category. Type in low carb high fat in google and get
yourself a list. Organic and natural foods are almost always superior to those with
chemical names you cannot pronounce.

Insulin resistance is something you can cure with a change of diet and a few fasts.

Some of you may have also heard that Dr. Fung specifically states that no
fasting beyond 14 days should be done without a doctor’s supervision, that is
dangerous, that dr. Fung will never approve of such things.

What is OMAD?
OMAD Is a Form of Eating, Not Fasting. It is a very popular subject and for
many people who work 9-5 M-F, it meshes nicely into their lifestyles because they
can eat their one meal with their families after work.
However, many are also shocked to learn it is not a form of fasting. It is actually a
form of eating – eating one meal a day. It is not fasting AT ALL! The problem
with OMAD is in its repetition.
Eating one meal a day is a pattern easily recognized by the body and by doing the
same behavior every day, the body does what it does naturally – it adapts. It is this
adaptation that causes problems. Namely, the body simply slows its BMR.
At first when you start OMAD, the BMR stays very high. However, after a while
BMR inevitable slows down. It might take the body some time to adapt, but it
does.
First with energy levels, then with other metabolic operations and at some point, as
we see quite consistently, BMR just slows down, and the inevitable plateau
follows.
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If you are trying to lose weight, this is not a good situation. In fact, what we
need is the: opposite a way to speed up BMR.
How to Increase BMR?
There are a few ways to increase BMR. They include alternate day fasting, mixing
up fasting patterns during the week, and finally longer fasts.
OMAD, coupled with a day or two of skipping meals altogether, will do it too.

Exceptions
We’re all different and there will always be exceptions. There are some instances
where OMAD will work. First there is the person who has only 20-30 pounds to
lose. In this case, OMAD works well. Next, there is the class of people who have
NO history of yoyo dieting. Third, there are those who are at goal weight, and
OMAD is a good way to do weight maintenance. If you truly want to try
OMAD,

35
of course, you are free to do so. If you are successful, congratulations on being in
the minority.
However, if you are unsuccessful, it is probably time to change your plan.
Final Words of Wisdom Fast on, my friends! DO not get caught in the OMAD
trap! Mix it up; try alternate day fasts; Final educated thoughts on OMAD. It’s a
double-edged sword. Eating one meal daily might give you weight loss, which is
great, BUT you also run the risk of not getting enough nutrients, slowing your
BMR.
If you have a history of yo-yo dieting, gaining and regaining, then your
metabolism has most likely slowed down. Your body does not trust you to feed it
enough so eating OMAD can easily cause weight gain if your BMR is very slow.
The only benefit to OMAD is the fact you’re only stimulating insulin once a
day. However, OMAD must be combined with 2MAD and fasting…if it’s used at
all. And this pattern is directed at people who are in maintenance. When people are
still highly IR or have weight to lose, OMAD is not ideal at all.
Can I keep fasting?
You bet! How often you fast and how long those fasts should be will depend on
your personal goals.
As a general rule, people who are actively trying to lose weight, improve their
insulin resistance or solve other health problems will want to commit to a
consistent and disciplined fasting schedule – until you've reached your health
goals.
People who are in good health, trying to maintain their weight and experience
ongoing anti-aging benefits typically try to do shorter-duration fasts once or twice
a week and maybe a longer-duration fast once a month.
What does that look like? Basically, it means that once you've reached good health,
you can relax into your lifestyle a bit more, enjoy occasional indulgences and not
stress about whether you're fasting every day.
When should I change my fasting schedule?
Your fasting way of life should also be evolving. So instead of sticking with the
same schedule for years, explore other fasting schedules – especially if you're
finding your current schedule to be either too easy or too difficult.
Won't my metabolism start be slow down?

36
This might be the biggest worry that people have about using fasting over the long
term. I don't blame you. Most of us have been taught that restricting calories leads
to a sluggish metabolism. It's true... but that's what's so unique about fasting.
Fasting is not your typical calorie restriction diet.
You see, it's all about insulin. To have a healthy metabolism, it needs to have fuel
to burn. That fuel can either be glycogen (basically, the stuff you're eating and
digesting that's readily available), or it can be fat (stored body fat). Your body can
burn glycogen for fuel anytime, but it can only access the stored fat if your insulin
levels are very low.
So, if you simply restrict your calories, but you keep eating all day long, your body
will run out of glycogen to burn, AND it can't get to the stored fat, because your
insulin levels are still too high. The result? Insufficient fuel to keep your
metabolism burning.
With fasting, however, your insulin levels drop, allowing your body to access
stored fat to use as fuel. So, from your metabolism's perspective, it's still getting
plenty of fuel -- it's getting all your body fat to burn! Therefore, some people
experience increased metabolism after several days of fasting.

Fasting side effects

Fasting has benefits ranging from weight lost reduction in medications required for
type 2 diabetes and hypertension (high blood pressure), but it does have some
short-term side effects. These unwanted consequences of fasting are due to the
body transitioning from sugar burning to fat burning mode.

Think about their body having two different factories: the sugar fueling factory
and the fat fueling factory. Many of us have been using our sugar fueling factory
to keep our bodies running for years and maybe even decades. During that time
our fat fueling factory remains closed.

Now suddenly you switch from eating all the time to forcing your body to fuel on
fat stores. You go from giving your body sugar fuel to using fat fuel for

37
functioning. This means you must wake-up the fat burning factory and slow down
the usage of the sugar burning factory.

Now imagine how many struggles it must take to slow down usage of the factory
you’ve primary used for years and starting up the fat factory which has been sitting
there collecting dust. It isn’t going to be a perfectly smooth transition. There are
going to be some inevitable barriers you’ll have to push through in order to get the
factory up and running efficiently.

For some people this transition is flawless, and they won’t experience any side
effects. Others aren’t as lucky. But if you fall into the category that experiences
one of the undesired side effects below, don’t fret! Most side effects go away
completely within two to four weeks on sticking to the same routine.

Side effects only tend to linger if people don’t push through and stick to their
fasting protocol consistently. It might be fun, and it could even seem to be hard or
near impossible at first, but the more consistent you are with your regimen, the
sooner you’ll adapt, and the side effect will go away. It’s the people who don’t
stick to it consistently who struggle with the side effects of fasting over the long-
term.
You are most likely to experience side effects of fasting if:
You’re new to fasting (less common in people who start fasting on a low carb or
ketogenic diet)
After consuming more carbs and processed foods during a vacation or holiday
You are least likely to experience side effects of fasting if:
You are on a low carb of ketogenic diet prior to fasting (your body is already
fueling on dietary fat)
You don’t deviate from your diet, i.e. eat lots of junk foods on the weekends
You stick with your fasting consistently

38
 Headache, Dizziness, Mental Fog and Lethargy
These group of side effects are usually due to low sodium levels. Our insulin
levels begin to drop significantly when we start fasting. This drop-in insulin sends
a signal to our kidneys to release excess water since insulin causes water retention.
Most people find they urinate quite a lot when they’re new to fasting for this
reason.

As our bodies rid themselves of excess water, we also lose electrolytes through our
urine. We’re also not eating as much food and have a dramatic decline in
electrolyte consumption. Our bodies tightly regulate our electrolyte levels, and this
sudden change can through off our body’s homeostasis.]
The Solution:
Add a pinch of natural salt (Himalayan) under your tongue or in a glass of water a
few times throughout the day
Drink some bone broth or non-starchy vegetable broth
Drink some pickle juice (no sugar)
Expert Tip: If your sodium levels become too low, you may have to end your fast
even if you do try to take some broth later. We often call this “the point of no
return.” To avoid this from happening take a pinch of salt, broth or pickle juice
every three hours even if you feel okay. This will prevent you from feeling unwell
in the first place.

Diarrhea
This unpleasant side effect can be extremely problematic and is one of the most
common side effects experienced by people who are new to fasting, especially if
they’re entering the fast after eating a lot of carbs. It is also caused by the dramatic
drop in insulin levels which signals to the kidneys to excrete excess water, which
can result in watery and unwanted bowel movements.
The Solution:
Take 1 tablespoon of psyllium husk and stir into 1 cup of water, let it sit for 5-10
minutes before drinking it first thing in the morning
Repeat with a second tablespoon if necessary, later in the day

39
Expert Tip: Our bodies can lose electrolytes through bowel movements just as
we do through urination. People who experience diarrhea or watery stools
often start to feel symptomatic of low sodium levels. Make sure you drink an
extra cup of broth or pickle juice on days you experience this unwanted side
effect. You can also take an extra pinch or two of salt in your water as well.

Constipation
If you’re not eating, should you really expect to have a poop in the first place?
Most of us are used to having one or more bowel movements a day, and sometimes
it just feels “weird” or “wrong” not to have one. If you’re not feeling
uncomfortable, then don’t worry. But if you are feeling uncomfortable, then you
should try to troubleshoot the constipation.

Some people have digestive tracts that move a lot slower than others and eating
constantly helps things stay moving. When we start fasting, we’re not consuming
anything to help move the previous meals through your system. After a few days
you may start to experience some discomfort.

The Solution:
Drink water if you’re thirsty
Take magnesium citrate to help hydrate your colon and get things moving along
Exercise more
Expert Tip: If all else fails, add some coconut oil or MCT oil to your tea or coffee
in the morning. It’s not a perfect fast but it’ll get things moving and grooving
again.

Insomnia and Feeling Anxious

These side effects are due to the production of the counter regulatory hormone
adrenaline that is produced when we start fasting. Usually, it’s a good thing. It
boosts our metabolic rate and helps us feel energized. But it can make us feel
energetic at certain times of the day when we’d rather be sleeping.

40
It can also make us feel jittery. Most people who don’t suffer from anxiety report
that they feel like they’ve had too much coffee when they first start fasting. People
who suffer from anxiety start to worry that the fasting makes it worse – it doesn’t.
It’s just your body producing more adrenaline that is making the jitters worse than
usual.

Humans are a highly adaptable species. That is one of the many reasons why
we’ve been so successful. And our bodies will adapt to having these higher
adrenaline levels as we continue to fast consistently.
The Solution:
Practice proper bedtime etiquette by turning off electronics 90-minutes before bed
and wearing blue light glasses in the evening
Take Epsom salt baths to help your body relax
Lather yourself in magnesium oil or gel in the evening
Take magnesium bis-glycinate or malate 4-6 hours before bed
Scale back on the fasting, i.e. if you’re doing a 36 hour fast, then maybe do a 24
hour fast and work your way up to doing a 36 hour fast after a few weeks of
successful fasting
Expert Tip: Even pro fasters can experience these side effects if they try to mix in a
prolonged period of fasting into their regimen. If you’re looking to dramatically
increase the duration of your fast, pick a slower time in your life (i.e. career,
family, social functions, etc) where you can afford to be tired for a few days.

Acid Reflux
We aren’t exactly sure why people experience acid reflux when they start fasting.
From my many years of clinical experience, this side effect only tends to occur in
people who have a long-standing history of reflux. Rarely does someone
experience reflux for the first time when they’re new to fasting.

There is some good news! If you do suffer from reflux, your reflux will likely
improve dramatically or even disappear once your body as adapted to fasting,
especially if you’re following a low carb diet in conjunction with the fasting. Just
like so many things in life it goes from bad to worse to better!
41
People who have a history of reflux should take some preventive measures to
prevent it from occurring or becoming worse.
The Solution:
Add 1-3 TBSP of lemon juice to your water throughout the day
You can add 1-3 TBSP of raw, unfiltered apple cider vinegar to your water too
Avoid broth and pickle juice
Expert Tip: Avoid spearmint of peppermint teas as they may make your
symptoms worse. Instead opt for licorice tea, which may help prevent against
reflux.

Gout
Like acid reflux, we’re not quite sure why people develop gout while fasting.
Also, people rarely develop gout from fasting if they don’t have a history of gout
attacks. I’ve had less than three cases in nearly a decade where an individual with
no history of gout developed gout from doing a fast, especially intermittent fasting.
The Solution:
Stick to intermittent fasting when you start, i.e. 24, 36 or 42 hours, three times a
week
Add 1-3 tablespoons of lime juice to your water
Take cherry root extract – this won’t disrupt your fast
Expert Tip: It’s best for people with a history of gout to start off slowly with
fasting. Go from three meals a day to two meals to one over the course of one
to two months. If you start to experience gout pains, then scale back. The
remedies listed above are best used together as opposed to using one or the
other.

Bad Breath
All great things in life often come with some sort of negative consequence. Take
motherhood for example. Having a baby is a beautiful thing. Not sleeping for 12
months sucks and takes a toll on our systems regardless of how much you love
being a new mom.

42
The same is true for weight loss. One of the consequences of losing weight is bad
breath. We often call this keto breath. When we’re experiencing keto breath, our
tongues become white and we have the taste of acetone in our mouth, because
acetone is a biproduct of fatty acid metabolism.

Many people immediately freak out about their white tongues and assume they
have some sort of horrendous nutrient deficiency. Others have spouses that refuse
to kiss them and even make them sleep in the guest room because they’re morning
breath is so unbearable.

Don’t worry! You’re just burning fat, and it’s a good thing. As fat loss starts to
slow down, your breath will improve. Your tongue will go back to being pink and
you’ll be welcome back in your bedroom.
The Solution:
Oil pull with coconut oil two to three times a week
Brush your teeth more frequently throughout the day
Use a tongue scraper
Drink more water
Expert Tip: You may want to scale back a little bit on your protein intake
during the first month of fasting. If you’re looking to lose weight and
maintain muscle mass, then you should be consuming 0.6 g of protein per
kilogram of total body weight.
Follow the following link to get more information:
[Link]

Some Fasting Questions Answered

Can I exercise while fasting?
[Link]. THERE IS no reason to stop your exercise routine. All types of
exercise, including resistance (weights) and cardio, are encouraged. There is a
common misconception that eating is necessary to supply “energy” to the working
out body.

43
 That’s not true. The liver supplies energy via gluconeogenesis. During longer
fasting periods, the muscles can use fatty acids directly for energy.
As your adrenalin levels will be higher, fasting is an ideal time to exercise. The
rise in growth hormone that comes with fasting may also promote muscle growth.
These advantages have led many, especially those within the Body building
community, to take a greater interest in deliberately exercising in the fasted state.

2. Will fasting make me tired? IN OUR EXPERIENCE at the Intensive Dietary

Management Clinic, the opposite is true. Many people find that they have more
energy during a fast—probably due to increased adrenalin. Basal metabolism does
not fall during fasting but rises instead. You’ll find you can perform all the normal
activities of daily living. Persistent fatigue is not a normal part of fasting. If you

44
experience excessive fatigue, you should stop fasting immediately and seek
medical advice.
3. Will fasting make me confused or forgetful? NO. YOU SHOULD not
experience any decrease in memory or concentration. On the contrary, the ancient
Greeks believed that fasting significantly improved cognitive abilities, helping the
great thinkers attain more clarity and mental acuity. Over the long term, fasting
may help improve memory. One theory is that fasting activates a form of cellular
cleansing called autophagy that may help prevent age-associated memory loss.
4. I get dizzy when I fast. What can I do? MOST LIKELY, YOU’RE becoming
dehydrated. Preventing this requires both salt and water. Be sure to drink plenty of
fluids. However, the low salt intake on fasting days may cause some dizziness.
Extra sea salt in broth or mineral water often helps alleviate the dizziness. Another
possibility is that your blood pressure is too low—particularly if you’re taking
medications for hypertension. Speak to your physician about adjusting your
medications.
5. I get muscle cramps. What can I do? LOW MAGNESIUM LEVELS,
particularly common in diabetics, may cause muscle cramps. You may take an
over-the-counter magnesium supplement. You may also soak in Epsom salts,
which are magnesium salts. Add a cup to a warm bath and soak in it for half an
hour. The magnesium will be absorbed through your skin. Keep a bottle of
magnesium citrate with you. It resolves not only cramps but also constipation. You
only take 1 tsp dissolved in water. only take PRN.

6. I get headaches when I fast. What can I do? AS ABOVE, TRY increasing your
salt intake. Headaches are quite common the first few times you try a fast. It is
believed that they’re caused by the transition from a relatively high-salt diet to very
low salt intake on fasting days. Headaches are usually temporary, and as you
become accustomed to fasting, this problem often resolves itself. In the meantime,
take some extra salt in the form of broth or mineral water
7. Since I’ve started fasting, I experience constipation. What can I do?
INCREASING YOUR INTAKE of fiber, fruits and vegetables during the non-
fasting period may help with constipation. Metamucil can also be taken to increase

45
fiber and stool bulk. If this problem continues, ask your doctor to consider
prescribing a laxative.
8. I get heartburn. What can I do? AVOID TAKING LARGE meals. You may
find you tend to overeat once you finish a fast but try to just eat normally. Breaking
a fast is best done slowly. Avoid lying down immediately after a meal and try to
stay in an upright position for at least half an hour after meals. Placing wooden
blocks under the head of your bed to raise it may help with night-time symptoms.
If none of these options work for you, consult your physician.
9. I take medications with food. What can I do during fasting? CERTAIN
MEDICATIONS MAY cause problems on an empty stomach. Aspirin can cause
stomach upset or even ulcers. Iron supplements may cause nausea and vomiting.
Metformin, used for diabetes, may cause nausea or diarrhea. Please discuss
whether these medications need to be continued with your physician. Also, you can
try taking your medications with a small serving of leafy greens. Blood pressure
can sometimes become low during a fast. If you take blood pressure medications,
you may find your blood pressure becomes too low, which can cause light-
headedness. Consult with your physician about adjusting your medications.
10. What if I have diabetes? SPECIAL CARE MUST be taken if you are diabetic
or are taking diabetic medications. (Certain diabetic medications, such as
metformin, are used for other conditions such as polycystic ovarian syndrome.)
Monitor your blood sugars closely and adjust your medications accordingly. Close
medical follow-up by your physician is mandatory. If you cannot be followed
closely, do not fast.
I GET cold during fasting.
1. since losing fat takes more effort/time to get fat out of the deep freeze in the
basement than it takes to get food out of the fridge. What this means is that blood
will spend much more time at the freezer sites than out feeding the cells. Whereas,
when we are taking calories in, the additional time/effort/blood is not necessary.
Fasting = much more blood where the fat is being processed in your body. Thus,
less in your extremities: hands and feet. Less blood flow = colder Thus fasting =
lower extremity body temps.

2. Decreasing fat layers also depletes the body of layers of insulating fat, also
resulting in less ability to retain heat.
46
[Link] is no evidence of metabolic slowdown with fasting. Dr. Fung, in “The
Obesity Code had this to say: “Protein conservation phase (after five days): High
levels of growth hormone maintain muscle mass and lean tissues. The energy for
maintenance of basal metabolism is almost entirely met by the use of free fatty
acids and ketones. Increased norepinephrine (adrenalin) levels prevent the decrease
in metabolic rate.” As a matter of fact, later on, he has this to say: “Rather than
slowing metabolism, the body revs it up instead. Presumably, it does this so we
have energy to go out and find more food.” And this: “Detailed physiologic
measurements show that total energy expenditure is increased over the duration of
a fast.

Electrolytes
An electrolyte is a substance that conducts electricity when dissolved in water.
They are essential for several bodily functions.
They regulate nerve and muscle function, hydrate the body, balance blood
acidity and pressure, and help rebuild damaged tissue.

The electrolytes in human bodies include:

▪ magnesium
▪ potassium
▪ sodium
▪ calcium
▪ chloride
▪ bicarbonate
▪ phosphate

47
 All humans need electrolytes to survive. Many automatic processes in the body
rely on a small electric current to function, and electrolytes provide this charge.

Electrolytes interact with each other and the cells in the tissues, nerves, and
muscles. A balance of different electrolytes is vital for healthy function.

Facts on electrolytes
1. Electrolytes are vital for the normal functioning of the human body.
2. Fruits and vegetables are good sources of electrolytes.
3. Common electrolytes include sodium, potassium, calcium and bicarbonate.
4. The symptoms of electrolytes imbalance can include headache, muscle
cramps, twitching, weakness, dizziness and, if unchecked seizures and heart
rhythm disturbances.
5. The body does not store a lot of electrolytes. When doing extended fasting it
means you need to supplement them because you are not replenishing from
food. While stored fat is enough food for your body, it doesn’t contain
electrolytes. Electrolytes are stored in the bones.
Why do we recommend pink Himalayan salt while fasting-this is because it
contains 84 minerals which include all the electrolytes your body needs.
Less than 1 tablespoon spread through the day is enough.

All these minerals are also found In bones of the animals (cows, fish,
chicken)hence why we advise you slow boil bones for 8 hours to extract
mineral from the bones .Adding vinegar to the bones while boiling helps in
draining the minerals from the bones. In fact, pre-soak the bones in water that
has 2 tablespoons of vinegar for an hour then boil with the same water and add
salt.
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Imbalance
The level of an electrolyte in the blood can become too high or too low, leading to
an imbalance. Electrolyte levels can change in relation to water levels in the body
as well as other factors.

Important electrolytes are lost in sweat during exercise, including sodium and
potassium. The concentration can also be affected by rapid loss of fluids, such as
after a bout of diarrhea or vomiting.

These electrolytes must be replaced to maintain healthy levels. The kidneys and
several hormones regulate the concentration of each electrolyte. If levels of a
substance are too high, the kidneys filter it from the body, and different hormones
act to balance the levels.

An imbalance presents a health issue when the concentration of a certain

electrolyte becomes higher than the body can regulate.

Low levels of electrolytes can also affect overall health. The most common
imbalances are of sodium and potassium.

Symptoms of electrolyte imbalance

Symptoms will depend on which electrolyte is out of balance and whether the level
of that substance is too high or too low.

A harmful concentration of magnesium, sodium, potassium, or calcium can

produce one or more of the following symptoms:

• irregular heartbeat
• weakness
• bone disorders
• twitching
• changes in blood pressure
• confusion

49
• seizures
• numbness
• nervous system disorders
• excessive tiredness
• convulsions
• muscle spasm

Electrolyte Excellent Sources

sodium Chill pickles, tomato juice, sauces, soups
And table salt

chloride Tomatoes juices, sauces, soups, lettuce, olives

and table salt

potassium Potatoes with skin, plain yoghurt, banana, Avocado,

Oranges, cantaloupe and dry fruits such as raisins, dates
and prunes.
Magnesium Pumpkin seeds, spinach

calcium Yoghurt, milk, ricotta, collard greens, spinach and kale

During the eating window we need to build a reserve for minerals. Pink salt
does have all these minerals but in very small quantities, so it is for ‘’first aid
“when we are fasting, but it doesn’t replace eating healthy.

During the eating window make sure you eat mineral /electrolyte rich foods.
50
The sodium and chloride in pink salt is too low. Please use table salt or iodized
seas at for cooking and leave pink salt for licking during fast.

Make sure your foods always have;

• Table salt
• Yoghurt
• Spinach
• Soups (broth or veggie soups)

If you constantly eat those 4 in your window headaches, muscle cramps and
heart palpitations during your fast will not occur.
The combination of the 4 will give you all 5 essential minerals. Your body
stores excess minerals in your bones which then it can draw from during fast.
That is why cow bone broth also has all these minerals.

Btw yoghurt is good for breaking your fast but please no the flavored one it has
sugar. Plain natural yoghurt or mala, so is a bowl of salted and fried spinach or
mixed vegetables or salad. If you can fry it with gee or butter. Bone broth is
good as well.

(This information was sourced from Medical News Today)

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Electrolytes on Keto

When you begin a ketogenic diet and drastically cut back on carbs, your body produces less insulin and
glycogen stores are depleted. For every gram of glycogen (stored carbs) three grams of water are stored
as well.

As those stores are depleted, our kidneys go from retaining water to excreting more of it. If you’ve done
keto before, you may have noticed that you experienced a “whoosh” early on, where you lost a lot of
weight and felt less bloated.

This is water weight resulting from the excretion of water.

The upside? Looking better.

The downside? With this flush of water, important minerals called electrolytes are excreted too.

Below we’ll cover what electrolytes actually are, why they’re important, and how to replenish them.

What are Electrolytes?

Electrolytes are specific nutrients in our bodies crucial for important functions like:

• Muscle contractions

• Heartbeat regulation

• Body temperature control

• Bladder control

• Energy production

• Neurological functions

Without electrolytes, you wouldn’t exist.

You must have enough of these in your body for processes to function correctly. If one or more of these
electrolytes are deficient, you’re going to have some issues.

Symptoms of electrolyte deficiency include:

• Heart palpitations or racing heart

• Feeling shaky, dizzy or weak like you’re going to pass out

• Headaches or migraines

• Leg or other muscles cramps, such as getting Charlie horses at night

• Trouble with constipation and bloating

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Weight Loss Stall and Scales
My weight loss has stalled. What do I do?
First, the definition of a true stall is no loss of pounds or inches for a minimum of
three to four weeks. Therefore, if you haven’t checked measurements, do that first.
It is very important to mix up your fasting protocol. Here is what we know about
the body. It's a wondrous machine. It catches on to what you're doing quickly and,
once it does, it stops responding the way you want it to. So, you stall.
Additionally, in the context of longer fasts, stalls may be caused by inadequate
hydration and electrolytes.
“For each of us, there will be some factors that are more important than others. For
some, sugars may be the main pathway to obesity. For others, it will be chronic
sleep deprivation. For yet others, it will be excessive refined grains. For still others,
it will be meal timing.” The Diabetes Code, 201, 202 “No single fasting regimen is
correct. The key is to choose the one that works best for you. Some people do well
with an extended fast whereas others have better results with shorter, more
frequent, fasts….Just because you are not getting the results you want does not
necessarily mean you are doing it incorrectly or fasting isn’t going to work for you.
You may simply not have found the optimal regimen for you
When you stall due to excess insulin you can do only these three things:
(1) Change what you're eating
(2) change when you're eating and not eating it (that is, change your fasting
protocols
(3) change your exercise.

Reasons for stalls.

These include
(1) nuts and nut butters;
(2) dairy;
(3) fatty beverages;
(4) fat bombs; and

53
(5) artificial sweeteners.
Additional causes include
(1) snacking and grazing;
(2) eating when you are thirsty;
(3) eating too close to bed; and
(4) consuming refined carbohydrates and starches to comfort or celebrate.
Nuts and dairy cause problems. Many break stalls by eliminating these foods. If
you consume nuts or dairy, consider eliminating them for a month and reevaluate
then. As one gets closer to goal weight, the pace of weight loss can change.
Increasing meals at some point and decreased them at another suggests that we
must treat our bodies as unique and strive to find what works for each of us at this
present time. What works now might not work in the future and what does not
work now might work in the future. If something is not working, you are
encouraged to change what you are doing instead of holding on to what is not
working.

Snacking
When you are eating also encompasses the problem of snacking. When you snack,
you elevate insulin, which is counterproductive to fasting’s goal of lowering
insulin. All eating, including things like bullet proof coffee (BPC), should be
constrained to mealtime.
Each meal should be consumed within one hour, and all meals should be
consumed during your chosen eating window. Time Restricted Eating (TRE) on
Eating Days Finally, on eating days, it is advisable to practice some form of TRE.
Many people follow an 18:6 protocol, meaning they begin and finish two distinct
meals (again, no snacking) within a six-hour window, each meal lasting no more
than one hour. Others follow a 16:8 protocol or a 19:5 protocol. Here again, this is
very individualized, and you will need to find a protocol that works for you.

54
 Exercise
Exercise has many health benefits including the regulation of hormones. If you are
stalled and do not want to change what you eat or when you eat, you will need to
consider exercise. You should personalize it to your individual needs and goals.
A Note About Those Scales With this way of eating, you're losing fat and
gaining lean muscle mass and bone. The scale is measuring it all, not just the
fat loss. Therefore we tell you to take your measurements. See, That Lying,
Cheating, Dream Crushing, Scale

If, after following the suggestions found here, you still have not lost any weight or
size in a week, remain calm. That is how it goes sometimes. Keep doing this. It
works. Trust in the process!
Causes of belly fat
• Sugary Foods and Beverages. Many people take in more sugar every day
than they realize. ...
• Too much alcohol. Consuming excess alcohol can cause a variety of health
problems, including liver disease and inflammation. ...
• Trans Fats. ...
• Inactivity. ...
• Low-Protein Diets. ...
• Menopause. ...
• The Wrong Gut Bacteria. ...
• Fruit Juice Poor diet.
• Lack of exercise. ...
• Stress. ...
• Genetics. ...
• Poor sleep. ...
• Smoking.

20 Effective Tips to Lose Belly Fat (Backed by Science)

1. Eat Plenty of Soluble Fiber

55
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes
through your digestive system. Studies show that this type of fiber promotes
weight loss by helping you feel full, so you naturally eat less. It may also decrease
the number of calories your body absorbs from food.
What's more, soluble fiber may help fight belly fat. Try to consume high-fiber
foods every day. Excellent sources include flaxseed, chia seeds Brussels sprouts,
avocados legumes and blackberries.

summary Soluble fiber may help you lose weight by increasing fullness and
reducing calorie absorption. Try to include plenty of high-fiber foods in your
weight-loss diet.

2. Avoid Foods That Contain Trans Fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean
oil. They’re found in some margarines and spreads and often added to packaged
foods. These fats have been linked to inflammation, heart disease, insulin
resistance and abdominal fat gain in observational and animal studies. To help
reduce belly fat and protect your health, read ingredient labels carefully and stay
away from products that contain trans fats. These are often listed as partially
hydrogenated fats.

SUMMARY Some studies have linked a high intake of trans fat with increased
belly fat gain. Whether or not you are trying to lose weight, limiting your intake of
trans fat is a good idea.

3. Don't Drink Too Much Alcohol

Alcohol can have health benefits in small amounts but is seriously harmful if you
drink too much. Research suggests that too much alcohol can also make you gain
belly fat. Observational studies link heavy alcohol consumption to a significantly
increased risk of central obesity — that is, excess fat storage around the waist.

56
Cutting back on alcohol may help reduce your waist size. You don't need to give it
up altogether but limiting the amount you drink in a single day can help.

summary Excessive alcohol intake has been associated with increased belly fat. If
you need to reduce your waistline, consider drinking alcohol in moderation or
abstaining completely.
4. Eat a High-Protein Diet
Protein is an extremely important nutrient for weight control. High protein intake
increases the release of the fullness hormone PYY, which decreases appetite and
promotes fullness. Protein also raises your metabolic rate and helps you retain
muscle mass during weight loss. Many observational studies show that people who
eat more protein tend to have less abdominal fat than those who eat a lower-protein
diet. Be sure to include agog protein source at every meal, such as meat, fish, eggs,
dairy, whey protein or beans.

summary High protein foods, such as fish, lean meat and beans, are ideal if you’re
trying to shed some extra pounds around your waist.
5. Reduce Your Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce
cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat
storage.
What's more, women who already have a large waist tend to produce more cortisol
in response to stress. Increased cortisol further adds to fat gain around the middle.
To help reduce belly fat, engage in pleasurable activities that relieve stress.
Practicing yoga or meditation can be effective methods.

summary Stress may promote fat gain around your waist. Minimizing stress
should be one of your priorities if you’re trying to lose weight.
6. Don't Eat a Lot of Sugary Foods

57
Sugar contains fructose which has been linked to several chronic diseases when
consumed in excess.
These include heart disease, type 2 diabetes, obesity and fatty liver disease.
Observational studies show a relationship between high sugar intake and increased
abdominal fat.
It's important to realize that more than just refined sugar can lead to belly fat gain.
Even healthier sugars, such as real honey should be used sparingly.

summary Excessive sugar intake is a major cause of weight gain in many people.
Limit your intake of candy and processed foods high in added sugar.
[Link] Aerobic Exercise (Cardio)
Aerobic exercise (cardio) is an effective way to improve your health and burn
calories
Studies also show that it’s one of the most effective forms of exercise for reducing
belly fat. However, results are mixed as to whether moderate-intensity or high-
intensity exercise is more beneficial.
In any case, the frequency and duration of your exercise program are more
important than its intensity.
One study found that postmenopausal women lost more fat from all areas when
they did aerobic exercise for 300 minutes per week, compared to those who
exercised 150 minutes per week.

summary Aerobic exercise is an effective weight loss method. Studies suggest it’s
particularly effective in slimming your waistline.
8. Cut Back on Carbs, Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including
abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in overweight
people, those at risk of type 2 diabetes and women with polycystic ovary syndrome
(PCOS)

58
You don't have to follow a strict low-carb diet. Some research suggests that simply
replacing refined carbs with unprocessed starchy carbs may improve metabolic
health and reduce belly fat.

SUMMARYA high intake of refined carbs is associated with excessive belly fat.
Consider reducing your carb intake or replacing refined carbs in your diet with
healthy carb sources, such as whole grains, legumes or vegetables.
9. use these Cooking Fats olive oil coconut oil Ghee oil and Tallow oil.
Coconut oil is one of the healthiest fats you can get. Studies show that the in-
coconut oil may boost metabolism and decrease the amount of fat you store in
response to high calorie intake. Intentionally to boost belly fat loss, it's best to take
about 2 tablespoons (30 ml) of coconut oil per day. Coconut oil is still high in
calories. Instead of adding extra fat to your diet, replace some of the fats you’re
already eating with coconut oil.

summary Studies suggest that using coconut oil instead of other cooking oils may
help reduce abdominal fat.
10. Perform Resistance
Training (Lift Weights)
Resistance training, also known as weightlifting or strength training, is important
for preserving and gaining muscle mass.
Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease,
resistance training may also be beneficial for belly fat loss. If you decide to start
lifting weights, it’s a good idea to get advice from a certified personal trainer.

summary Strength training can be an important weight loss strategy and may help
reduce belly fat. Studies suggest it’s even more effective in combination with
aerobic exercise.
11. Avoid Sugar-Sweetened Beverages

59
Sugar sweetened beverages are loaded with liquid fructose, which can make you
gain belly fat.
Studies show that sugary drinks lead to increased fat in the liver. One 10-week
study found significant abdominal fat gain in people who consumed beverages
high in fructose.
Sugary beverages appear to be even worse than high-sugar foods.
Since your brain doesn't process liquid calories the same way it does solid ones,
you're likely to end up consuming too many calories later on and storing them as
fat.
To lose belly fat, it's best to completely avoid sugar-sweetened beverages such as
soda, punch and sweet tea, as well as alcoholic mixers containing sugar.

summary Avoiding all liquid forms of sugar, such as sugar-sweetened beverages,

is very important if you’re trying to shed some extra pounds.

12. Get Plenty of Restful Sleep

Sleep is important for many aspects of your health, including weight. Studies show
that people who don't get enough sleep tend to gain more weight, which may
include belly fat.
The condition known as sleep apnea, where breathing stops intermittently during
the night, has also been linked to excess visceral fat.
In addition to sleeping at least seven hours per night, make sure you're getting
sufficient quality sleep.
If you suspect you may have sleep apnea or another sleep disorder, speak to a
doctor and get treated.

summary Sleep deprivation is linked to an increased risk of weight gain. Getting

enough high-quality sleep should be one of your main priorities if you plan to lose
weight and improve your health.

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13. Track Your Food Intake and Exercise
Many things can help you lose weight and belly fat, but consuming fewer calories
than your body needs for weight maintenance is key.

SUMMARYAs a general weight-loss advice, it’s always a good idea to keep track
of what you’re eating. Keeping a food diary or using an online food tracker are two
of the most popular ways to do this.
14. Eat Fatty Fish Every Week
Fatty fish are incredibly healthy
They’re rich in quality protein and omega 3 fats that protect you from disease.
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
Aim to get 2–3 servings of fatty fish per week. Good choices include salmon,
herring, sardines and mackerel
summary Eating fatty fish or taking omega-3 supplements may improve your
overall health. Some evidence also suggests it may reduce belly fat in people with
fatty liver disease.
15. Stop Drinking Fruit Juice
Although fruit juice provides vitamins and minerals, it's just as high in sugar as
soda and other sweetened beverages.
Drinking large amounts may carry the same risk of abdominal fat gain.
An 8-ounce (240-ml) serving of unsweetened apple juice contains 24 grams of
sugar, half of which is fructose
To help reduce excess belly fat, replace fruit juice with water, unsweetened iced
tea or sparkling water with a wedge of lemon or lime.

61
summary When it comes to fat gain, fruit juice can be just as bad as sugary soda.
Consider avoiding all sources of liquid sugar to increase your chance of
successfully losing weight.
16. Add Apple Cider Vinegar to Your Diet
Drinking apple cider vinegar has impressive healthy benefits, including lowering
blood sugar levels
It contains acetic acid, which has been shown to reduce abdominal fat storage in
several animal studies. In a 12-week controlled study in obese men, those who took
1 tablespoon (15 ml) of apple cider vinegar per day lost half an inch (1.4 cm) from
their waists.
Taking 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is safe for most
people and may lead to modest fat loss.
However, be sure to dilute it with water, as undiluted vinegar can erode the enamel
on your teeth.

summary Apple cider vinegar may help you lose some weight. Animal studies
suggest it may reduce belly fat.
17. Eat Probiotic Foods or Take a Probiotic Supplement
Probiotics are bacteria found in some foods and supplements. They have many
health benefits, including improved gut health and enhanced immune function.
Researchers have found that different types of bacteria play a role in weight
regulation and that having the right balance can help with weight loss, including
loss of belly
Probiotic supplements typically contain several types of bacteria, so make sure
you purchase one that provides one or more of these bacterial strains.

SUMMARY Taking probiotic supplements may promote a healthy digestive

system. Studies also suggest that beneficial gut bacteria may promote weight loss.
18. Try Intermittent Fasting

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Intermittent fasting has recently become very popular for weight loss
1. It’s an eating pattern that cycles between periods of eating and periods of
fasting.
2. One popular method involves 24-hour fasts once or twice a week. Another
consists of fasting every day for 16 hours and eating all your food within an
8-hour period.

3. summary Intermittent fasting is an eating pattern that alternates between

periods of eating and fasting. Studies suggest that it may be one of the most
effective ways of losing weight and belly fat.
19. Drink Green Tea
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of
which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may be effective in losing belly
fat. The effect may be strengthened when green tea consumption is combined with
exercise.

SUMMARY Regularly drinking green tea has been linked to weight loss, though
it’s probably not effective on its own and best combined with exercise.
20. Change Your Lifestyle and Combine Different Methods
Just doing one of the items on this list won't have a big effect on its own.
If you want good results, you need to combine different methods that have been
shown to be effective.
Interestingly, many of these are things generally associated with healthy eating and
an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is
the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a
natural side effect.

63
SUMMARY Losing weight and keeping it off is impossible unless you
permanently change your dietary habits and lifestyle.

The Bottom Line

There are no magic solutions to losing belly fat.

Weight loss always requires some effort, commitment and perseverance on
your behalf.
Successfully adopting some or all the strategies and lifestyle goals discussed
here will help you lose the extra pounds around your waist.

Steps in weight loss

• Reduce your consumption of added sugars
• Reduce your consumption of refined grains
• moderate protein intake
• Increase your consumption of natural fats e.g Avacado, bacon,
macadamia nuts, walnuts etc.
• Increase your consumption of fiber and vinegar [Bragg is preferable]
• Eat lots of vegetables
• Avoid fast food
• Eat whole unprocessed foods
• Eat more home cooked meals.
• Eat organic food
• Avoid processed or microwavable food
• low carbohydrate high fat diet
• Balance feeding with fasting.
THE SOONER YOU TRANSITION TO high-fat, moderate-protein, and
low carbohydrate diet THE BETTER. FASTING IS NOT DIETING.
Please do not combine fasting and dieting. You will mess your metabolism.
Fasting is not about eating less or eating little. It is about not constantly
spiking your insulin all the time by eating all the time and therefore allowing

64
 your body to burn stored fat for energy for some period of time when it is
not getting energy from food.
When your fast, fast clean. When you break your fast, eat well, eat healthy
and eat enough.
Otherwise your body will think you are starving and slow down your BMR
(Basal Metabolic Rate) and you will stop burning fat.
To keep your metabolism high, when you get to your eating window eat
enough. Don't count calories. Obesity is not about CALORIES.
Obesity is about INSULIN. There is a science behind intermittent fasting. If
you don't understand it don't fast. You are wasting time.

Newbies
Good luck to all newbies who are starting this journey...may your small
steps lead you to success!

1. IF alone is very powerful- start with this alone and you are ahead! fine tune
later.
2. Take a before picture. You may not like to do this at first, but you'll be glad
you did in a few weeks (or months) when the scale starts lying to you.

Good suggestion. It was super painful to do, but after 3 months I'm glad I
did. I probably should have taken that pic long ago, might have helped me
start this way of life much sooner

3. Clean fasts! I've learned through trial and error if your fasts are not "clean"
you will not see the results you expect....black coffee is now my friend !
4. Start using the language of “fasting and feasting” to help celebrate even a
12-16 hour fast, and to eat without guilt
5. Who wants to fast blindly and pointlessly just to set yourself up for failure?
Please read before fasting.

65
6. This is YOUR body, YOUR health, and YOUR journey. YOU are the
commander, no one else.
7. -Inch by inch...ANYTHING’S a inch, and a journey of 1,000 miles begins
with a single step.
8. Never let the perfect be the enemy of the good!

[I can’t stress this enough]

9. Green tea and/or black coffee are ok during a fast and help suppress appetite.
Keep a log of your fasts so that you can give yourself props for the fasts you
complete. (There are apps you can use to help motivate you). Don't be
discouraged with "setback…
10. I turn on my Fasting App as soon as my last bite of dinner is done. Then if
I'm tempted to eat, look at the app to see how many hours I have already
done in the fast. Its motivating to me.
11. Learn that the grumbling hungry feeling in your stomach is not true
hunger. It's a hormone called ghrelin and is not an actual indicator of
hunger. Also, it subsides in 20 minutes or so, learn to ride the wave.

12. I’d say that don’t set yourself up for failure by saying “I’m going to do
a 24/36/48 (or whatever) hour fast”. Suppose you decide you need to eat
at 22 hours, or 33, etc. You’re not a failure. You just did great! I find it
more useful just to say, “well let’s see how far I can go”.
13. Start LCHF.
14. Start with a 16 hr fast! It’s easier than you think. Skip breakfast and then do
lunch.
15. Not snack between meals

66
 16. Don't eat after dinner...

17. First and foremost, STOP immediately, any pop you are drinking, and that
includes energy drinks and Gatorade, regular or diet,
18. Remove triggers from your home. You can't give in to a craving if you don't
have instant access to it
19. Replace soda or any sweet drinks with unsweetened flavored carbonated
water. Feels like a treat & helps you feel fuller but no calories.
20. My biggest baby step was realizing I could cut out snacks because I'm
not *going to die* of hunger
[Link] junk food, eating fresh, whole, unprocessed low-carbohydrate food,
eating to stop before 7:00 PM (due to my history of GERD]
22. I had to change my morning routine a bit so I wouldn't expect breakfast at
the previous regular time
23. Throw out any bad food in the house.
24. Don't snack. Drink lots of water, add PINK HIMALAYAN salt when
hungry.
25. Skip sugar and dairy from morning coffee.
26. Cut out breakfast.
27. Eating low fat meals 6 times a day is like eating 6 appetizers and no meals.
Embrace eating until satisfied and don't snack. After doing that, start
skipping breakfast. You will be hungry the first few days. But realize that is
"habit" hunger. Your body will adjust to two meals if you eat until satisfied

And know that hunger comes and goes in waves!

67
28. Ditch all sources of sugar and starch from your diet. Take measurements
weekly because the scale is not always a reliable tool. SO TRUE
29. Read the files. So much information.
30. Cut out artificial sweeteners.
31. Pick one thing and get comfortable with it, once you are, add another thing
and get comfortable with that. Keep building on each new step you want to
add
32. Going to bed getting used to hunger.
33. At first skip breakfast, then keep increasing the fasting time gradually.
34. Eliminate sugar.
35. Going keto or LCHF first - that's how I discovered that all those breakfasts
I'd been eating for 40+ years were probably unnecessary as I don't get
properly hungry until about 12noon. Smaller shopping bill - hurray!
36. Nap through the challenging times. Buy soft comfortable bedding with all
the money you save. “If you can nap , you can fast!
37. Learn to love black coffee ...
38. Buy water with electrolytes

• Brushing my teeth when I close my feasting window for the day

and go to bed early if necessary

39. I think you can start with noticing every time you eat something, for 2 days,
you’ll be amazed. It is a problem
40. Once you see the problem, you can choose what you'll do tomorrow. Try
eating 1 Meal a day for a bit......then increase your fast time......
41. JOIN A SUPPORT GROUP!!!

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 [Link] the documentary on fasting, on Netflix or HBO I used to watch my
600-pound life.
43. PINK HIMALAYAN SALT IN YOUR WATER!!!
44. It helps keep your body hydrated and adds trace minerals:
45. Don't be too hard on yourself. We all have do over days. One day at a time
46. Read the book The Obesity Code before you do anything it tells you the
reason why
47. Challenge yourself to skip one meal a day.
48. After you have your meal, wait about 30 minutes and then brush your teeth.
Tell yourself no more food until your next meal. Your clean mouth should
become a subtle clue that you are done until you break your fast again.
49. Learn to love salty water - just a 1/4 teaspoon in a large glass - it’s so
refreshing and keeps you going
50. Don't get down on yourself if you stop a fast early...one step at a time!
51. This is exactly how I started. My success was not dramatic, but it was
sustained enough that I was able to decide to try some more intensive
possibilities.

Resources
For more detailed information visit these websites:
*(OBESITY CODE PODCAST -[Link]
megan-
ramos/id1297803164?i=1000427084067&fbclid=IwAR2ZyN4w88_ahQJW56_ZVqVMAvtq_S
C8jlU3kaQrgQ1J7pqGs3XkPZR_FP4

Common side effects search

[Link]
How to Water Fast
[Link]
ZbRjM9yHHjzc8RXg-6PA2vNOp-kRLA

69
How to break a fast
[Link]
fast?fbclid=IwAR1_xTbjxz6c0rttuynQIWRUkZPQvA1WofVL1ACxd0QgSqIcowEy0G_TS78
Why is fruit bad? Fructose search
[Link]

How do I know what foods raise Insulin

Insulin index
[Link]

Why does blood sugar rise when fasting

[Link]
fast?fbclid=IwAR2B4Zq_8Vwn0M9ilidlRaB6yC9F3LlsrBUd5MNXLsU4DztwGiRCrPs_ni0

What is Insulin Resistance

[Link]
HOMA_IR calculator
[Link]

Dr. Fung 7 minute video about too much sugar

[Link]
9O1jRCFlm
Kidney disease podcast
[Link]
podcast/id1297803164?fbclid=IwAR0Z3PM3LRZSUyXtCbl598vXKDjeme6WtOwVR6TotORlZ33GHZ
jAlMxEG5E&i=1000427083914&mt=2

Fasting for Diabetes- Megan Ramos

[Link]

Diabetes Quick Start Guide

[Link]

Thin on the outside, fat on the inside…t2d and don’t need to lose weight
[Link]
diabetic/?fbclid=IwAR2t6avBQ5pl9gBWYZB3R8kCHa-4hcmyCsUqdg8ttywI0IZjcernV2Kc12c

What do I do for constipation

[Link]

Fat Fast Blog

[Link]

Consistency and healing

[Link]
8Y1mucKSR4T5U-d5549cJatWujb7rWE2fmC7s3e3r7EN19F9yWU

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thyroid function
[Link]
7vsWgk1cGKsU6Hv72y-u4s7r4QXwZYYnirFwfRKWI

Dawn Effect
[Link]

Fatty liver
[Link]

Fasting and Exercise

[Link]

[Link]
protocol?fbclid=IwAR3PvsZ7wrGX91_FY4poTJltP6EqOz0VWU_tLmwl6yOj22c-
RL8yqG_we1A

Myths about exercise

[Link]
1/?fbclid=IwAR2AwhPXn9xk0UAkc8igpDZ38fOvT3P9zqmIu9dxgLUSQS_dvKgPK5p_wPg

Does fast burn muscle

[Link]

Fat Bombs
[Link]

Top 10 ways to eat more fat

[Link]
fat?fbclid=IwAR2hiZjTXywbqYtrE4BX2IRXHxxhmohzkDhrS6jtwsbTA57DoYdpOJxNA9U

Dairy and Fasting

[Link]

Diet Soda Delusion

[Link]

VITAMINS AND CALCIUM

[Link]

Nitrates and nitrites- dr. berry

[Link]

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Nutrition and your Dr.
[Link]

Metabolism

how to fix a broken metabolism

[Link]
metabolism/?fbclid=IwAR0nlxBOwMUr3qadfrrpVd7LJVjDw4ExFVNoHVhuk4lUdhzeclTmrBKOG5o

Gout

[Link]
effects/gout?fbclid=IwAR0VdySjUAdWj2514Qapr4spPTzPk8UGDTnogTQSdXCZIwikao
-8zkepOnU

Dr. Berry on Gout

[Link]

Can you do keto w/o a Gallbladder

[Link]

What causes gallstones

[Link]

circadian rhythm and meal timing

[Link]

importance of meal timing

[Link]

Physician Letter w/ labs

[Link]
low carb md podcast
[Link]

How do I Find Dr.

How can I find a physician who is supportive of fasting? See, [Link]
network/, [Link] [Link] (Canada),
[Link] (Australia and New Zealand),

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[Link] (worldwide), [Link]
(USA) and [Link]

Fasting Basics
[Link]
fasting/?fbclid=IwAR08XMvYlZLwzwwgH3AkeBAmqgy5NqJPLjAaGyT0ajr9Wf0f80MpiH2MQO0

What diet should I follow?

[Link]/a-short-primer-on-how-to-lose-weight

That's something you have to determine for yourself. It's dependent on your goals,
current state of health and history of yo-yo dieting. If you're diabetic or insulin resistant
or have a past history of yo-yo dieting, then a ketogenic diet limiting carbs to 20 gr or
less and a fasting protocol of 3x36-42 or a variation of 3 days per week is what is
recommended. If you're healthy, have a small amount of weight to lose, then you can
fast with any diet ,

I have done….and the scale shows no loss:

Throw the scale away. It doesn't reflect who you are as a person nor the work you're
doing to get to your goals. If you haven't taken your measurements, then do so. If you
haven't taken a before picture, then do that too. If you have chosen a piece of clothing
to judge your progress, then do that too. This isn't about weight loss. This is about fat
loss. This is about changing body composition and that is not reflected on the scale.
Visceral fat is lost first, that's the fat around the organs. If you don't understand how the
scale works, then watch this: [Link]

Dr. Fung and Mercola on Longevity…protein and fasting recommendations

[Link]
SC__04byT9V19rxPm_vZ3oZXa-pwLEM75PCQ9CktVgvdmyE9jrLg

What about Fiber- Zoe Holcombe

[Link]
QygFCFJQwYaD_a70dfIJ2Z-1jjjCLEaxFkKTUFVgDCs

Constipation
[Link]

Carb addiction and emotional eating

[Link]
sxN3ny0v2_cgXxrQmqbBIz14Mg8cenea-YPVKASO2gZ6ZJjAM

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WOE Dr Jason Fung says in The # Rule 1 of fasting [Link]
rule-of-fasting-b8a0024f55be
"So the bottom line is that fasting, done properly and with knowledge and experience is
a powerful tool in the fight against metabolic disease and obesity. But tools can cut both
ways and can sometimes harm the user. A chainsaw is a powerful tool for cutting trees.
It may also kill you if used improperly. But the proper lesson is not to abandon the
chainsaw. Instead, we need to learn how to properly use the tool. Fasting, used
responsibly can be a powerful force for health. Fasting, used inappropriately can hurt or
kill you. Fasting by starting out skipping a meal here and there — good idea. Fasting by
starting out 30 day water only fast come hell or high water — bad idea.

How to fix your broken metabolism

[Link]

Fasting vs low carb fasting

[Link]

The etiology of Obesity Part 1 of 6

[Link]
Fat adaption
[Link]
bfd0cd314e4e#.28wdcprh3

7 ways you know you’re fat adapted- Ken Berry

[Link]
Obesity Code Podcast
[Link]

Dr. Fung Podcast on Calories- latest info

[Link]
podcast/e/63309134?autoplay=true&fbclid=IwAR13xCvK5o0vzwIEOy3QwCA6LHTAHhmx_t
PfDgaTSnJDrX2HH5Khg_z8NDc

Calorie Restriction Blogs

[Link]

Calorie restriction vs fasting

[Link]

Calories
[Link]
oNe7jvi0isZATLeKsfJJXvg8PJYLHv0artMbNa_PVxPX8w

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[Link]
restrict================

Scale videos
[Link]

whoosh factor
[Link]

how to measure body composition

[Link]
4/?fbclid=IwAR2boelUCL2LaWCaSAU55ZD8hAkBl6OtFwwKUjnqDdXn9OiKSdjX1gwXjDg

12 Reasons for weight loss stalls-dr. ken berry

[Link]

Body set point

[Link]

How to fix loose skin-Dr. Ken Berry

[Link]

How to tell if you’re ready for maintenance or plateaued

[Link]

Options for maintenance

[Link]

OMAD
We don't concern ourselves with calories. If you have body fat, your body will tap into fat
stores as long as you're mixing up eating and fasting. If you're fasting beyond 24 hrs,
the body will tap into fat stores. The only way you jeopardize slowing bmr is if you eat
only one meal a day for a very long time. It's ok to eat one meal a couple days a week.
This is why we say it's important to mix it up. Eat 2 meals some days, one meal a
couple and no meals on others.

Women and fasting blogs

[Link]

Breastfeeding and fasting

[Link]

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PCOS
[Link]

Nadia and dr fun low carb denver presentation

[Link]

Dr. jay wrigley

[Link]

Fasting Basics Blog

[Link]
fasting/?fbclid=IwAR3XdMPFezt5C6hgH7wRGWc6HyVwpvqSINT7R4MdSKrwasCi5u3
LFIdo_S0

Cephalic response
[Link]

Common side effects

[Link]

Cancer
[Link]
Cholesterol
[Link]

[Link]

Keto increased my cholesterol! Dr. Ken Berry

[Link]
QwD4xoSmRg&feature=[Link]&fbclid=IwAR2cHmzpqIsSbPug_AvDw0wJvHLe2mcuS-
rLZJ-0AFq_1AF9Z03MBVbHoqk

Low carb diet for beginners with meal plans

[Link]

Vinegar
[Link]

Plant based diets

[Link]
diet/?fbclid=IwAR1eb4Cj78nWyo9BYNO7VSH6pK5ojLFeT7XFC4fhIk5uUCQTbDfFAMn5s_
o

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