Fast. Feast. Repeat.
A comprehensive guide to the ‘delay, don’t deny’ approach to intermittent fasting.
Summary of 7 Key Points
Key Points
- Understanding the ‘Delay, don’t deny’ fasting approach
- How to start and maintain an intermittent fasting lifestyle
- The science-backed benefits of intermittent fasting
- The metabolic changes that occur during fasting
- Maintaining social life and normal routine while fasting
- Addressing common fasting myths and misconceptions
- The role of fasting in longevity and disease prevention
key point 1 of 7
Understanding the ‘Delay, don’t deny’ fasting approach
The ‘Delay, don’t deny’ fasting approach fundamentally encourages individuals to shift their focus from constant dieting and calorie counting to the timing of consumption. This strategy underscores the idea that it’s not necessarily about what one eats, but when one eats. The principle, based on the concept of time-restricted eating, suggests postponing meals rather than completely denying oneself food. Practically, this could mean simply moving dinner a few hours later or skipping breakfast, ultimately giving the body more time to enter a fasted state where fat burning can occur more efficiently…Read&Listen More
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How to start and maintain an intermittent fasting lifestyle
Starting an intermittent fasting lifestyle, as given in the book, requires a clear understanding and mental preparation. This is not a quick fix or a crash diet but a gradual lifestyle change that focuses on when to eat rather than what to eat. The first step is to understand the concept of eating windows and fasting windows. Eating windows are the designated hours of the day when you consume food, while fasting windows are periods when you abstain from consuming any calorie-containing substances. The goal is to gradually increase the fasting window, starting from a comfortable range, say 12 hours of fasting and 12 hours of eating, and progressively working towards longer fasting windows like 16/8, 18/6, or even 24-hour fasts…Read&Listen More
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The science-backed benefits of intermittent fasting
Intermittent fasting, as outlined in the book, is a health-promoting strategy that focuses on alternating periods of eating and non-eating. It is deeply rooted in human evolution, as our ancestors often had to survive without food for extended periods. The body responds to this by switching its primary energy source from glucose to stored fat, leading to increased fat burning. This process, known as ketosis, is a natural survival mechanism that can help reduce excess body fat and improve metabolic health. Furthermore, during fasting periods, the body undergoes a process of cellular cleanup known as autophagy, where damaged cells are broken down and recycled. This can lead to improved cellular health and longevity…Read&Listen More
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The metabolic changes that occur during fasting
Fasting triggers a profound shift in your metabolism. When you abstain from eating for a stretch of time, your body depletes the glucose stored in your liver and muscles for energy, turning instead to fat. This metabolic adjustment is known as ketosis, a natural process that the body initiates to help us survive when food intake is low. During ketosis, your liver breaks down fat to produce ketones, which can be used by your body and brain for energy. This shift to burning fat for fuel is a key aspect of the metabolic changes during fasting and is associated with many health benefits, including weight loss and improved brain function…Read&Listen More
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Maintaining social life and normal routine while fasting
In the book, the author asserts that maintaining one’s social life and normal routine while fasting is not only possible, it is essential for the successful implementation of the fasting plan. To successfully implement a fasting lifestyle, one needs to work around their social life and routine activities instead of isolating themselves or changing their entire lifestyle. The author encourages readers to plan their fasting windows around their social activities. For instance, if one has a dinner date, they can simply shift their fasting window to accommodate that. This way, one can enjoy their social life without breaking their fast…Read&Listen More
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Addressing common fasting myths and misconceptions
Addressing common myths and misconceptions related to fasting, there seems to be a misunderstanding that fasting leads to muscle loss. This is mainly because when we restrict calories, our body tends to break down proteins in muscles to obtain energy. However, during a fast, our body undergoes a process called gluconeogenesis intermittently. This helps to maintain the blood glucose levels without necessarily breaking down the muscle proteins. Plus, fasting induces human growth hormone (HGH) production which further protects our muscles and tissues. Thus, contrary to the prevailing belief, fasting if done correctly, could even contribute to muscle growth and preservation…Read&Listen More
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The role of fasting in longevity and disease prevention
Fasting plays a significant role in both longevity and disease prevention. From a longevity perspective, fasting helps the body’s cells to repair themselves. When in a fasted state, a process known as autophagy begins in the body. Autophagy is the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier cells. This process not only contributes to anti-aging, but also helps boost the immune system, leading to a reduction in the likelihood of getting diseases…Read&Listen More