The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting

by Jason Fung

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To prevent the body from adapting to the new weight-loss strategy and maintain weight loss requires an intermittent strategy, not a constant one. This is a crucial distinction. Restricting some foods all the time differs from restricting all foods some of the time. This is the difference between failure and success.

So the optimal strategy seems to be eating the largest meal in the midday, sometime between noon and 3:00 p.m., and only a small amount in the evening hours. Interestingly, this is the traditional Mediterranean eating pattern. They eat a large lunch,

followed by a siesta in the afternoon, and then have a small, almost snack-sized dinner. While we often think of the Mediterranean diet as healthy due to the type of foods in it, the timing of meals in the Mediterranean may also play a role.

I usually go 3–5 days with water, coffee (I use heavy cream), and bone broth with sea salt. My body has totally changed since I started fasting. I run a marathon every year, and this year was just amazing! I could keep my energy up the entire race and improved my time more than 30 minutes from last year. It was also my fastest time, even though I am 8 years older than when I ran my first marathon! Fasting definitely makes me healthier and much stronger! —Kaori

In this twenty-four-hour fasting protocol, you’ll fast from lunch one day to lunch the next, or from dinner one day to dinner the next, three times a week. It also includes a daily sixteen-hour fast (which really just means skipping breakfast and eating only within an eight-hour window on nonfasting days; see here for more).

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