Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny Intermittent Fasting--Including the 28-Day Fast Start

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Episode 10: Overcoming Chronic Pain, Delaying Wine, Fighting Inflammation, Dessert Strategies, and More​, 9/6/23

Stephens stresses that it’s fine if you get hungry during your fast—this happens to everyone. Know that hunger tends to come in waves that pass. It won’t build forever or overwhelm you. However, your appetite will likely increase since your body can’t access your fat stores very well yet. Once your body learns to access fat for energy, your appetite will settle down. Gin’s 28-day FAST start is the perfect way to ease into and adjust the fast/feast pattern—letting your body begin to heal and become good at tapping into its fat stores. Her Clean Fast Challenge will convince you that clean fasting is the key to making IF a lifestyle and not a diet. In Fast. Feast. Repeat. you’ll find new information, clear instruction on clean fasting, and more in-depth descriptions of styles of fasting—including alternate-day fasting, 18:6, 19:5, OMAD and others—than she’s ever delivered before. After that, America turned against carbs. The low-fat crowd had it all wrong, and it was carbs we should be avoiding. During that phase, Dr. Atkins was my guru, as well as the Hellers, who determined that we were all carbohydrate addicts and told us what to do in The Carbohydrate Addict’s Diet. Once again, I started counting, and I ate as much as I wanted of the allowed low-carb foods. I never did lose any weight on a low-carb plan (which I now understand after having my DNA analyzed: according to my genetic profile, I am more likely to lose weight with a higher-carb/lower-fat approach. More about that in another chapter!). Everywhere we turned, there were low-carb versions of our favorite foods and plenty of Franken-food carb substitutes.Even though fasting helps you to lose weight and cure your health, it can’t resist against the rules of nature. If you eat too much during your eating window, you’ll gain weight; it doesn’t matter if you’re following 16:8 or OMAD at that time.

Any food, flavored waters and drinks, diet sodas, coffee creamers or fatty add-ins, sweeteners (even if zero calorie), gum, mints, breath strips, workout supplements Episode 2: Non-Scale Victories, Setting Goals, Plateaus, Focusing on Your Eating Window, and More, 7/12/23 Lastly, celebrate your success each time you perform the new behavior. According to Fogg, this reinforces the behavior in your brain and helps make it automatic. Plus, feeling good about yourself is healthy for its own sake. You can sort the live feed by most recent post, last active post, and a variety of other sort methods.Eat healthy. Focus on healthy, high-fiber, vegetable-rich foods during the feeding periods and moderate other less-healthy options. On your fasting days, you can fast completely or eat a 500-calorie meal to keep yourself going. The first option increases fat burning due to the longer fast, while the second still works but is easier. Either way, fast cleanly to ensure that you burn fat, activate autophagy, and lower insulin. Episode 15: IF as a Lifestyle, Down Days, One Meal a Day, Alzheimer’s Disease Research, and More, 10/11/23 Episode 6: Appetite Correction, Coffee and the Clean Fast, New Fasting Study, When Others are Eating, Uppish/Downish, and More, 8/9/23

Episode 11: Choosing IF, Becoming Fat Adapted, Maintenance, Planning for Success, and More, 9/13/23

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In Fast. Feast. Repeat., Gin Stephens explains how intermittent fasting (IF) can help you lose weight, feel better, fight disease, and live longer. Stephens breaks down the cutting-edge science that supports fasting as a powerful practice for overall health, and she explains how to implement intermittent fasting as a sustainable, flexible lifestyle choice. The phrase of fasting looks pretty basic, isn’t it? For a set amount of time, the only thing you should do is avoiding eating anything. Is possible that the idea gets any simpler? Every time you eat something during the day, you raise your insulin levels– and your body stops using your fat stores. On the other side, if you fast you will be dropping your insulin levels– taking your body into fat-burning mode. At the same time, other research has found a significant effect: In one study on fasting during Ramadan, a Muslim holy month that involves fasting daily from dawn to dusk, subjects lost weight, lowered their BMI, and decreased their waist circumference. Don’t deny means that there’s no list of banned foods. When it’s time to eat, enjoy what you’d like to—whether it’s a cheeseburger or a salad is up to you.