Life in the Fasting Lane: The Essential Guide to Making Intermittent Fasting Simple, Sustainable, and Enjoyable

by Jason Fung

The biggest issue is that we see obesity as a people problem instead of a system problem.

The major difference between the 1970s and today is that the default today is “eating,” while the default in the 1970s was “not eating.”

we look at our environment differently, recognizing that eating all the time is not normal, it takes a lot of the pressure and choice out of high-stress food environments.

combining a healthier diet with fasting is likely to give most people greater success that lasts longer.

Carbohydrates are compounds consisting of sugar, starch, and fiber.

There are two types of carbs: refined and unrefined carbs.

Refined carbs contain two sugar molecules, and they have been stripped of bran, fiber, and nutrients.

These include pasta and pure sugar, and they cause a ...

Unrefined carbohydrates—found in whole grains, beans, potatoes, and more—are made up of longer sugar chains.

The body burns them more slowly than it does refined carbs, but they still cause the pancreas to secrete a surge of insulin.

a liberal low-carb diet is generally considered to consist of 50 to 100 grams of carbohydrates a day.

moderate low-carb diet is between 21 and 50 grams a day, while a strict, ketogenic diet is 20 grams or less a day.

These foods contain a glycemic load of 10 or less

Carrots Nuts Meats and seafood Berries Plain yogurt Cheese

Fat adaption is a process that happens after at least four weeks of ketosis.

During fat adaption, your body is fully acclimated to burning only fat.

When you eat carbs, they don’t spike your blood sugar the way they used to, and blood sugar returns t...

Vegetables should also be part of your meals. Add them liberally and try a variety.

Vegetables that grow above the ground, including cauliflower, broccoli, cabbage, Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant, mushrooms, cucumber, onions, peppers, and leafy greens (including lettuce) are full of vitamins and minerals your body needs.

They’re also super-low in carbs. Eat avocados and olives liberally—they’re loaded with healthy fats—but consume berries no more than once a ...

For me, food was emotionally charged—full of excitement in the good times and bitter comfort when my mom got sick—and,

Food is certainly not the enemy, but it also shouldn’t be leaned on as a best friend, a comfort, a reward, a distraction.

How can you begin to explore what food means to you? One way is to recall the times you’ve overindulged in an extreme way.

When foods are processed in factories, they’re stripped of many of their naturally occurring nutrients, including protein, fat, and fiber.

This allows the bypass of your body’s natural satiety mechanisms.

Without fat and protein, the satiety hormones peptide YY and cholecystokinin aren’t activated, so they...

Without the bulk that fiber provides, our stomach’s stretch receptors ...

Essentially, all that’s left behind are refined carbohydrates (glucose) and sugar, which cause your pancreas to secrete a surge of...

Illicit drugs like heroin cause a particularly powerful surge of dopamine in the brain. Sugar does exactly the same thing.

Most people don’t understand just how dangerous sugar addiction can be.

Again and again, the research shows that sugar is directly linked to obesity, cardiovascular disease, diabetes, cancer, and many other chronic diseases.

Yet, our brains have become hardwired to associate processed foods with instant pleasure,...

Habits are formed by three things: cues, routines, and specific rewards.

A cue, such as stress, triggers a routine that leads to a reward—a feeling of relaxation or happiness.

To change our habits, we must change our routine.

But with the right knowledge, your body can heal itself.

be patient and consistent. If you are, you will reach your goals.

During any time of transition, it’s important to be patient with the people around us.

We made the decision to change, not them.

Typically, men lose more weight with 24-hour fasts, while women may need to do 36-hour fasts to achieve the same degree of weight loss.

a two-day fast can help you produce five times as much HGH!

those are diseases, and doctors are trained to treat diseases with drugs and surgery rather than providing solutions that address their root causes.

fasting is simply a manipulation of time.

It seems like such a little thing that it couldn’t possibly be the answer you have been searching for all these years.

But, really, that is all fasting is: how long you need to go between periods of eating to ...

How long do I have to fast to get into fat-burning mode? It begins after having fasted for sixteen hours straight.

The word autophagy derives from the Greek “auto” (self) and “phagein” (to eat).

The word literally means “to eat oneself.”

This is the body’s way of getting rid of all the broken-down, old cell parts th...

It’s different for everyone, but it starts after twenty-four to thirty-six hours of not eating, increases 300 percent at thirty-six hou...