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Thousands of books have been written about the latest and greatest diets that will help people lose weight and improve health. But a key element in any successful nutritional health program is a tried-and-true method that most people haven’t thought about – yet it could be revolutionary for taking health to the next level. This ancient secret is fasting.
Fasting is not about starving oneself. When done right, it’s an incredibly effective therapeutic approach that produces amazing results regardless of diet plan. In fact, Toronto-based nephrologist Dr. Jason Fung has used a variety of fasting protocols with more than 1,000 patients, with fantastic success. In The Complete Guide to Fasting, he has teamed up with international best-selling author and veteran health podcaster Jimmy Moore to explain what fasting is really about, why it’s so important, and how to fast in a way that improves health. Together, they make fasting as a therapeutic approach both practical and easy to understand.
The Complete Guide to Fasting explains:
Why fasting is actually good for health Who can benefit from fasting (and who won’t) The history of fasting The various ways to fast: intermittent, alternate-day, and extended fasting What to expect when starting to fast How to track progress while fasting The weight loss effects of fasting How to ward off potential negative effects from fasting
Customers say
Customers find this book to be a good source of information about fasting, with clear explanations of the why and how. They appreciate its readability, with one customer noting it’s a wonderful reference for life, while another mentions it helped them understand nutrition. Customers report significant health benefits, including improved blood sugar levels and reduced sugar cravings, with some losing over 35 pounds through intermittent fasting. The book provides excellent recipes, particularly low-carb high-fat meals, and covers various fasting durations.
AI-generated from the text of customer reviews
Kirk Wolak –
We’ve Been LIED To!
We’ve Been LIED To!1) Breakfast is the most important meal of the day (no scientific proof)2) You have to eat all the time so you don’t get too hungry.WHAT A LIE. I fell for this. Almonds were my go to… But it turns out EVERYTHING you eat (aside from pure butter)will generate an INSULIN response.3) Diet Soda / Zero Calorie Drinks are like drinking water… They don’t affect you blood sugar.Well, my glucose meter disagrees. They certainly have affects, and they are NOT positive4) If you don’t eat, your blood sugar will drop dangerously low. (Why aren’t all the Survivor Show people dead?)In a nutshell, we have an INSULIN problem. We are eating SO OFTEN and SO MUCH in refined carbs, that our insulin is always being produced. And like ANYTHING… We begin to tolerate this level of INSULIN, and need a higher level. That’s Insulin Resistance or Acclimation…How do you UNDO Acclimation. STOP USING the substance. Let your tolerance go down.And guess what FASTING Does… It stops causing High Insulin levels all the time.I am typing this, only 8 days after starting on 24hr fasting (1 meal a day. A Low-Carb KETO meal… Usually a Nice Ribeye).And I felt so good on this program, I decided to extend my fast another day. To 48hrs. Today, I felt so good, I went to the gym,and got a decent workout (my body is starting to make more ketones, I don’t believe is has totally acclimated to burning fat)…But today, as it got close to my meal time… I simply made a DECISION to not have tonights meal.I am burning my stored body fat.I am measuring my Blood Pressure multiple times/day, as well as my blood glucose and blood ketone levels.And guess what… My blood sugar is NOT DROPPING… You remember, if you don’t snack between meals, your blood sugar could drop.Well, if you are in a good place burning fat… It wont.When your body needs fuel, it goes to your fat. Gets some Triglycerides, unwinds them, AND makes the Glucose you need. WOW.Now, even more amazing… My blood pressure is normal (127/82) on the last measurement. Lets just say I haven’t seen those numbers in a while. But I refuse to take the drugs because my brother and father had pretty severe side effects with them…==Was it hard? ONLY getting over the fear. We fast EVERY NIGHT. Do you panic when you finish dinner?I have not felt this good in 20-30 years…My brain fog is clearing, my mental capacity is coming back.I actually FELT like going swimming and going to the gym. Not to burn calories, BTW… But just because I felt like moving!FYI, I will continue my current fast for 36 more hours. PART of the reason is that I am curious if I can go basically 4 days without eating and see how I feel, and see what my blood sugar looks like.==BTW, I gave up the diet soda, and cream and splenda in my coffee. It all has an affect of tricking our bodies into thinking FOOD is plentiful, no reason to bur fat here… EVEN on a KETO type diet.Also, my Ketone levels have NEVER been this good. It was the snacking and diet soda. And when I didn’t have one, I would have the other.If I only knew this 30 years ago.But I love this… And I find it easy to do. I like less cooking, and fewer decisions. Also, in the future, I know that I can go out and have some pizza… And follow that FEAST with a FAMINE and fast as many days as it takes to recover. Maybe if it takes 20 days of fasting to recover from one pizza… I will finally diced (like with the diet coke), that it is JUST NOT worth it. Or maybe it will be, but only once or twice a year.
Clsimons –
What you need to know
Great book tells you everything you need to know to do fasting safely.
john bell –
good overview and motivational
This book has vast scientific reference for every chapter/topic.However, I think some specific area should have covered more objectively and give counter scientific angel: first, the training and specifically interval training, tempo runs and %85 HR effort in general, these performance are limited without glycogen stores even if you are well fat adopted. Second, the protocol of entering and ending a prolonged fast, in most literatures, entering extended fast start with preparation of 1-2 days of vegetable, fibers diet to encourage less digestive residue in the intestine. For exiting the fast, thereâs a post feeding formula, consisting of gradual introduction for food, starting with smoothies, fresh fruits, cooked vegetables and slowly adding protein and fats back to the diet. This stepping method takes one to four or even five days depends on the length of the fast. This post feeding method was surprisingly missing, and even for the 7-14 days fast it seems only a small meal suggested and after thirty to diary minutes you can go back eating normally.Aside those points I found the book very helpful and motivational, and I would be happy to see some fish and tofu dishes added to recopies at the end.
Conic Ellipse –
Just About EVERYONE Was MADE To Fast and a Warning
UPDATE 20170514: BE SURE TO FOLLOW THE RECOMMENDATION TO SEE YOUR DOCTOR BEFORE STARTING TO FAST!!As you can see from my review below, I am completely ecstatic with Dr. Fung’s book and the results I have obtained so far. In several places of the book, Dr. Fung highly encourages the reader to see their doctor before beginning to fast. Those with medical conditions are strongly warned to see their doctor before beginning. I have found this to be very good advice that shouldn’t be taken lightly.I ran into a complication that, luckily, was briefly mentioned in his book. There is a condition called refeeding syndrome that can happen to someone who has been on an extended fast. (It is an apparently rare condition that happens in less than a half-percent of people.) After my extended fast of 7 days and 8 hours, I got hit hard with refeeding edema. (My feet and ankles became extremely swollen and in a moderate amount of pain! It has been going on now for about 4 days.) This situation could have been much worse and could have even caused death.The bottom line is that I have stage 1 chronic kidney disease (CKD) in addition to type 2 diabetes and morbid obesity (thus the need for the drastic solution of extended fasting). As part of my efforts to keep my CKD from progressing, I had adopted a low phosphorous diet. Due to diabetes, I must take magnesium and potassium supplements. These nutrients were in the normal range in my blood panel when I had started (extracellular levels?) but apparently became critically low (intracellular levels?) when I did my 7 day, 8 hour fast, resulting in the refeeding edema. (There is a lot of detail on this on the internet, much to my surprise and delight.)Unfortunately, I will need to do shorter fasts (for now). I will be getting my blood panels monitored more closely so I can make sure I don’t go deficient (hypo), or go too high (hyper) on these minerals. I’m still going to fast. (I thoroughly love fasting!) I’m just going to have to adjust down some and go slower. It will take longer to achieve my goals and I am an impatient person. Nut oh well, at least I will reach my goals.I’m not trying to scare anyone away from fasting because it’s probably a good thing for many people. But, if you’re stubborn, anxious to start and gung-ho when you start something like I am, you could wind up destroying your chances of success right from the get-go. Anyway, please do take seriously Dr. Fung’s advice/warnings to consult with your physician before beginning and to be closely monitored if you have any of the conditions he mentions!Here’s to fasting!———————————This book has completely changed my life. Within it’s pages (well, within it’s bytes since I got the Kindle version) is the ‘missing piece of my weight loss and blood sugar control puzzle.’ I’ve already read it a few times in the last few weeks and am now on my third fast. I did not start fasting for weight loss but it sure is a nice benefit. I am fasting to get control of my blood sugars. (I have been diabetic for 19 years and taking a lot of insulin for the last 11.) I was taking over 300 units of insulin per day and I am now down significantly!! My body is in ‘Large’ ketosis and I feel terrific. I have so much energy that I’m starting to bounce off the walls.Oh, weight loss? Yeah. In 6 days of a 7 day (and 8 hour) fast, I lost 20.2 lbs. A lot was water weight, of course, but a lot was fat and none was muscle. I’m happily making it a regular part of my life now that I can lose weight.It’s so wonderful to me to finally understand why I have been unable to lose weight and why my diabetes has gotten so bad. I’m a big proponent of the low-carb lifestyle, but it’s just not enough. Fasting is what I needed to get things kicked into high gear. I thoroughly enjoy fasting and I see a slim, diabetic-free me in the very near future! I cannot wait to see my doc in two months and have my blood lipids re-done. It’ll be funny to see her pick her jaw up off the floor. LOLThank you so much Dr. Fung for finding and putting this suppressed information out here for us. It’s an answer to my prayer.
A. Writer –
All You Need for Safe Fasting
Itâs nice to have this reference from a real medical expert with lots of experience with fasting in healthy and unhealthy people, sprinkled with inspirational stories from those who have succeeded telling how.
Stacey Knott –
Great book, informative and easy to comprehend. A must-have for anyone interested in the concept and practice of Intermittent Fasting.
RAS –
Après le livre de Jason Fung (“The obesity code”, qui est traduit en français sous le titre “Code obésité”) qui est à mon sens la meilleure introduction à la science de la nutrition et de la perte de poids, voici un guide pratique et complet au jeûne. Jason Fung s’est associé à Jimmy Moore pour rédiger ce guide destiné à accompagner tous les jeûnes, qu’ils soient intermittents ou de plus longue durée. Je conseille aussi The obesity code pour avoir une vue plus profonde sur comment fonctionne le métabolisme et pourquoi le jeûne a cet effet.
snuggles –
Well what can I say?! I am used to doing protein shakes so the idea of fasting didnât worry me too much as I know many countries like us in the UK have reached the epidemic of eating for the sake of it! I have been type 1 diabetic on insulin since 15 months old and am now 45 with an HbA1c of 6 every time so I have very good control. Bearing in mind when I was a child there were no blood tests or labels on food re nutrition etc so I and my parents had to learn to deal with it or I would quite simply die, especially in my sleep as that was the most dangerous time for going into a hypo.Anyway, I decided to give this a go this week after reading it all in just 2 days as itâs an easy read. It was recommended by a colleague and he said to be careful re my type 1 diabetes as this was more aimed at type 2. My reason for doing it is because it makes so much sense and I wanted to lose weight. We certainly donât ever leave ourselves to get properly hungry. In the 1970âs when I was born, then got measles and the docs think it killed my pancreas hence the type 1 diabetes from a baby, I remained as skinny as a pole until my 30âs. probably due to just having 3 meals a day and no snacks in between, which was the norm in those days. .Anyway, I had to have my insulin changed when I was in my late 20âs as they no longer made porcine insulin so I went onto Glargine/Lantus as my 24 hour background and Novarapid for my food insulin. Since then Iâve gained loads of weight as both insulinâs are known to be weight gaining so I needed to stop eating at the rate I was used to. So I did a 36 hour fast at the beginning of this week, which was absolutely fine as I didnât get hungry. I then ate on Tuesday purely as we had friends over for a meal. I have then started fasting on liquid only since Wednesday morning and Iâm writing this now on Friday evening. I will break my fast at lunch time tomorrow (Saturday) at 14:00hrs after weâve been swimming as we want to get a Subway! That will be a 77 hour fast! Not bad going for my first week! Havenât weighed myself yet as Iâll do that tomorrow but my stomach has noticeably reduced and lots of people at work have noticed. I am due to go on holiday for 2 weeks now but I donât tend to gain weight then as I eat very healthily and do lots of exercise. Whilst exercise isnât mandatory, itâs something I have been doing for years and enjoy! I do HIIT training in hard core mode for 45 minutes, 5 days a week with a group at work. Itâs certainly not for everyone so thatâs a choice thing. Besides any exercise only accounts for 20% of weight loss so the main culprit is food! Exercise is just helpful when losing weight to bring your body back to a better state re skin and muscle etc if itâs done at the same time.Anyway, so far this book has been spot on! Everything it says has been accurate for me so I challenge anyone to give it a go and feel tonnes better! I certainly have to be very careful re my type 1 diabetes but I have managed my own medication and life myself for years now and do a great job. Apart from going for the annual blood test, I donât see any nurse or specialist as they say they donât have any information to add to my years of dealing with it and as I am so healthy with it, I just need to keep doing what I do! So I reduced my Lantus down from 16 units to 8 units and have taken practically no Novarapid during the fasting period. Only 2-3 units when Iâve gone a little high (11) and Iâve stayed pretty stable at 6 throughout. As I am due to start eating again tomorrow I will put my background Lantus back up to 16 again to cater for the increase in food and continue as normal with my Novarapid whilst on holiday. Once Iâm back from my holiday I will then do some more lengthy fasts to lose that final weight Iâve been trying to get rid of for 6 years with no chance no matter how much exercise I did or what diet I tried! This works, quite simply plus on eating days I can enjoy the tastes and flavours of whatever I like and still not want loads as I know I just donât need the volume! I went from 12 stone to 16 stone 9 lbs when I got pregnant with my son and that was 6 years ago. Iâd managed to get down to 14 stone 5 lbs now but with fasting I can see it will come off really easily. Once Iâm back to 12 stone I will then use intermittent fasting as a maintenance fast.So go on, try it! It works for sure. If I can do it with type 1 diabetes then believe me, you can too.
MARY –
As someone with Poly Cystic Ovary Syndrome (PCOS) I wish I had access to information like this years ago. I always knew carbs affected my body more than the average person but now I understand the real problem is insulin resistance. I have tried the whole exercise more, eat less plan, for decades and it just doesnât work. Eating less makes me feel lousy, but strangely, when I fast for longer periods of time between meals, I feel good – really good. I have done low carb diets in the past with great results as far as weight loss, but I always fell back into heavy carb eating once again. I couldnât sustain the diet, which pushed me back up to a high weight once again and put me at high risk for diabetes. (Women with PCOS are already at high risk for developing Type 2 diabetes)If you want to be able to keep eating junk food and processed food, donât try fasting – you will feel awful going from high carbs to no carbs, and if you binge on chocolate you will get a killer headache when you fast. If you are willing to eat healthier foods as you begin intermittent fasting, you will find the whole process much easier to do. I have been more than 60 pounds overweight for thirty years, I have always been a binge eater and chocoholic, but the core of my eating has always been very healthy with lots of vegetables. I find that when I eat only healthy foods, and fast between meals, I feel much more satisfied and far less hungry – which makes this plan easier and easier to do as you stick with it. Out of everything I have tried over the years to lose weight I find intermittent fasting the most sustainable to do and the easiest to work into my life. The best part is that I am losing weight and I feel great. Everything about this plan provides positive reinforcement to keep you going – you see the numbers on the scale going down, you feel more clear headed, you feel more satisfied with less food, high carb foods arenât so appealing anymore and joint pain disappears. You can even enjoy special occasions without having to stand back while everyone else enjoys the food – intermittent fasting helps you get back on track again quickly and easily without derailing you completely.Buy this book if you want to try intermittent fasting and buy The Obesity Code if you want to learn in much greater detail the science of weight gain and weight loss and why fasting helps. If you can only buy one of Dr. Fungâs books, I recommend this one. It will change your life!
Kindle Customer –
I truly recommend this book for those who are struggling with weight, diabetes or PCOS.Reading the comments for different people who has experiencing fasting, makes the process a lot easier and not so scary.