I will use ketosis to manage my body composition, which invariably leads to fasting for weight loss. In the new book, The Complete Guide to Fasting, Dr. Jason Fung (77)and Jimmy Moore (18, 23, 28) explain how we can use fasting to improve our health and lose weight. Fasting for weight loss can be done in a healthy and safe way. Dr. Fung uses fasting in his clinic to address obesity and type II diabetes. Jimmy Moore has been experimenting with fasting and shares his experiences in the first and only complete guide on fasting.
Fasting for weight loss
Virtually half of our medical conditions today are caused by obesity and type II diabetes. Fasting for weight loss can be an effective protocol to manage obesity and type II diabetes.
Types of fasting
Intermittent Fast – By pushing your normal nighttime fast to 16 to 24 hours, you'll get many of the benefits of fasting in a very manageable way.
Alternate Day Fast – This style fasting is where you eat every other day, which leads to a 36 hour fast.
Extended Fast – An extended fast goes from 3 days, but most people find that the first three days are the hardest. Jimmy is currently on day 11 of a 21 day fast.
Diets don't work
Most diets focus your attention on eating. You're told to eat from the time you wake up until you go to bed. If you're adding energy to your system as you need it, you won't lose weight. Fasting is an approach that will allow you to lose weight.
Fasting is not a cause of eating disorders
Fasting is a normal part of the human condition. Today it is mostly associated with religious rituals. When it is brought up as a way to manage weight and health, some will complain that this will cause an eating disorder. This logic would tell you that instructing your children to wash their hands before dinner will lead to OCD. Eating disorders are associated with body image, not triggered by someone doing a fast.
Postscript on fasting
After I stopped recording the call, Dr. Fung, Jimmy and I kept talking and some wonderful gems came out that we wanted to make sure we captured it for you.
When you fast, you'll lose weight. When you stop fasting, you'll gain some of that weight back. This happens for two reasons:
- Water – With the resumption of eating your body will store more water.
- Homeostasis – Your body has a tendency to stick to a given state/body weight. This is the cause of plateaus and the reason your body will work to get back to the previous set weight.
When you lose weight from intermittent fasting, it isn't due to calorie restriction but rather from hormone changes. Insulin is reduced and eventually, you begin healing your insulin resistance.
Follow up on Jimmy's 21-Day Fast
We discussed that Jimmy was on a 21-day fast. Up through day 11, Jimmy had had only had one cup of bone broth. I asked Jimmy for an update on his fast and here is what he said:
I made it the full 21 days and had two meals (one at the end of Day 12 and one at the end of Day 18). I lost 27 pounds in the 21 days even with these meals, saw many of my skin tags shrivel up and fall off (a sign of insulin resistance healing), and became more abundantly aware that my need for eating as often is likely unnecessary. Will be continuing to implement lessons from this fast into my everyday lifestyle moving forward as I continue to pursue healing the insulin resistance. 🙂