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

by Jason Fung

fit people do the right things most of the time, and that is what I strive for.

weight loss is about controlling hunger, not calories.

If the process continues to be easy for you, begin eating only dinner two days per week but not on consecutive days.

You finish dinner at, say, 7:00 p.m. You sleep for the night. You don’t eat the following day. You sleep again. You wake up and eat breakfast at 7 a.m.

Obesity is hormonally regulated, so it doesn’t matter how many minutes you spend on the treadmill.

If you’re eating the wrong foods too often and not giving your body a chance to burn fat, you’re not going to lose any weight. Yes, you can exercise your muscles.

But you can’t exercise you...

When you train while fasting, your insulin levels are down, but your noradrenaline and growth hormone levels are up.

this hormonal state, you have more energy (because noradrenaline and HGH provide it) so you can work out harder.

And when you do eat after working out, your ...

HGH helps rebuild muscle, so you re...

Sugar and sweeteners make it much more difficult for many people to fast because they stimulate cravings.

Cut your sugar intake in half every week for one month until you get to none and notice the difference in your thoughts, body, and weight.

I start off with protein, fat, and non-starchy vegetables on my plate.

You can consume a full meal, but still feel hungry if you are eating mindlessly.

When people eat on the go, they’re never satisfied. When they take time to enjoy a meal, they experience a strong sense of satiation.

Eating less more often is the worst thing you can do for your progress.