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Kindle Notes & Highlights
by
Jason Fung
Some people prefer a daily sixteen-hour fast, which means that they eat all their meals within an eight-hour window. Longer fasts are typically twenty-four to thirty-six hours, done two to three times per week. Prolonged fasting may range from one week to one month.
During a twenty-four-hour fast, you fast from dinner (or lunch or breakfast) the first day until dinner (or lunch or breakfast) the next day. Practically, this means missing breakfast, lunch and snacks on the fasting day and only eating a single meal (dinner). Essentially,...
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Longer fasting periods produce lower insulin levels, greater weight loss and greater blood sugar reduction in diabetics.
What can I take on fasting days? All calorie-containing foods and beverages are withheld during fasting. However, you must stay well hydrated throughout your fast.
All types of tea are excellent, including green, black, oolong and herbal. Teas can often be blended together for variety,
Coffee, caffeinated or decaffeinated, is also permitted.
Homemade bone broth, made from beef, pork, chicken or fish bones, is a good choice for fasting days. Vegetable broth is a suitable alternative, although bone broth contains more nutrients. Adding a good pinch of sea salt to the broth will help you stay hydrated.
get hungry when I fast. What can I do? This is probably the number one concern of fasters everywhere. People assume they’ll be overwhelmed with hunger and unable to control themselves. The truth is that hunger does not persist, but instead comes in waves. If you’re experiencing hunger, it will pass.
As the body becomes accustomed to fasting, it starts to burn its stores of fat, and your hunger will be suppressed. Many people note that as they fast, appetite does not increase,
Can I exercise while fasting? Absolutely. There is no reason to stop your exercise routine. All types of exercise, including resistance (weights) and cardio, are encouraged. There is a common misperception that eating is necessary to supply “energy” to the working body. That’s not true. The liver supplies energy via gluconeogenesis.
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
Persistent fatigue is not a normal part of fasting. If you experience excessive fatigue, you should stop fasting immediately and seek medical advice.
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,
get dizzy when I fast. What can I do? Most likely, you’re becoming dehydrated. Preventing this requires both salt and water.
get muscle cramps. What can I do? Low magnesium levels, particularly common in diabetics, may cause muscle cramps.
get heartburn. What can I do? Avoid taking large meals. You may find you have a tendency to overeat once you finish a fast, but try to just eat normally. Breaking a fast is best done slowly.
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 or not 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
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Low blood sugar is expected during fasting, so your dose of diabetic medication or insulin may need to be reduced. If you have repeated low blood sugars, it means that you are over-medicated, not that the fasting process is not working. In the Intensive Dietary Management Program, we often reduce medications before starting a fast in anticipation of lower blood sugars. Since the blood sugar response is unpredictable, close monitoring with a physician is essential.
Close monitoring is essential for all patients, but especially, for diabetics. You should also monitor your blood pressure regularly, preferably weekly. Be sure to discuss routine blood work, including electrolyte measurement, with your physician.
In particular, persistent nausea, vomiting, dizziness, fatigue, high or low blood sugars, or lethargy are not normal with intermittent or continuous fasting. Hunger and constipation are normal symptoms and can be managed.
The last and most important tip is to fit fasting into your own life! Do not limit yourself socially because you’re fasting. Arrange your fasting schedule so that it fits in with your lifestyle. There will be times during which it’s impossible to fast: vacation, holidays, weddings.
The amount of weight lost varies tremendously from person to person. The longer that you have struggled with obesity, the more difficult you’ll find it to lose weight. Certain medications may make it hard to lose weight. You must simply persist and be patient.
