A THREAD on key takeways from the book
"The Complete Guide to Fasting" by Dr. Jason Fung (@drjasonfung):
1/
Fasting improves mental clarity and concentration, and induces weight and body fat loss.
"The Complete Guide to Fasting" by Dr. Jason Fung (@drjasonfung):
1/
Fasting improves mental clarity and concentration, and induces weight and body fat loss.
2/
In my experience, combining a high-fat, low-carb nutrition plan with intermittent fasting and strategic strength training can result in rapid and dramatic fat loss.
In my experience, combining a high-fat, low-carb nutrition plan with intermittent fasting and strategic strength training can result in rapid and dramatic fat loss.
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For most people, I recommend 16:8 intermittent fasting (a compressed eating window) over longer-term fasting.
A major advantage of the sixteen-hour fast is that it is fairly simple to incorporate into everyday life.
For most people, I recommend 16:8 intermittent fasting (a compressed eating window) over longer-term fasting.
A major advantage of the sixteen-hour fast is that it is fairly simple to incorporate into everyday life.
4/
The basics of good nutrition can be summarized in these simple rules.
Eat whole, unprocessed foods. Avoid sugar. Avoid refined grains. Eat a diet high in natural fats. Balance feeding with fasting.
The basics of good nutrition can be summarized in these simple rules.
Eat whole, unprocessed foods. Avoid sugar. Avoid refined grains. Eat a diet high in natural fats. Balance feeding with fasting.
5/
Some of the more common myths include:
i) Fasting puts you in “starvation mode”
ii) Fasting makes you burn muscle
iii) Fasting causes low blood sugar
iv) Fasting results in overeating
v) Fasting deprives the body of nutrients.
“It’s just crazy”
Some of the more common myths include:
i) Fasting puts you in “starvation mode”
ii) Fasting makes you burn muscle
iii) Fasting causes low blood sugar
iv) Fasting results in overeating
v) Fasting deprives the body of nutrients.
“It’s just crazy”
6/
Hunger is a state of mind, not a state of stomach.
Hunger is a state of mind, not a state of stomach.
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Both the ketogenic diet (a low-carb, moderate-protein, high-fat diet) and intermittent fasting are excellent methods of reducing high insulin levels.
Both the ketogenic diet (a low-carb, moderate-protein, high-fat diet) and intermittent fasting are excellent methods of reducing high insulin levels.
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"A little starvation can really do more for the average sick man than can the best medicines and the best doctors." —Mark Twain
"A little starvation can really do more for the average sick man than can the best medicines and the best doctors." —Mark Twain
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Fasting is not so much a treatment for illness but a treatment for wellness.
Fasting is not so much a treatment for illness but a treatment for wellness.
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The price of fasting is zero.
The price of fasting is zero.
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People who engage in fasting for religious or spiritual purposes often report feelings of extreme clear-headedness and physical and emotional well-being.
Some even feel a sense of euphoria.
People who engage in fasting for religious or spiritual purposes often report feelings of extreme clear-headedness and physical and emotional well-being.
Some even feel a sense of euphoria.
12/
Sometimes people worry that blood sugar will fall very low during fasting and they will become shaky and sweaty.
Luckily, this does not actually happen.
During fasting, our body begins by breaking down glycogen in the liver to provide glucose....
Sometimes people worry that blood sugar will fall very low during fasting and they will become shaky and sweaty.
Luckily, this does not actually happen.
During fasting, our body begins by breaking down glycogen in the liver to provide glucose....
...This happens every night as you sleep to keep blood sugars normal as you fast overnight.
13/
These studies all came to the same startling conclusion:
the low-carb diet was significantly better for weight loss than the low-fat diet.
Even more stunning was that all the important risk factors for cardiovascular disease—including...
These studies all came to the same startling conclusion:
the low-carb diet was significantly better for weight loss than the low-fat diet.
Even more stunning was that all the important risk factors for cardiovascular disease—including...
...cholesterol, blood sugar level, and blood pressure—were also much improved on the low-carb diet.
14/
Ketones are a “superfood” for the brain.
When the body and brain are fueled primarily by fatty acids and ketones, respectively, the “brain fog,” mood swings, and...
Ketones are a “superfood” for the brain.
When the body and brain are fueled primarily by fatty acids and ketones, respectively, the “brain fog,” mood swings, and...
... emotional instability that are caused by wild fluctuations in blood sugar become a thing of the past and clear thinking is the new normal.
15/
Foods should be recognizable in their natural state as something that was alive or has come out of the ground.
Boxes of Cheerios do not grow in the ground.
If it comes prepackaged in a bag or a box, it should be...
Foods should be recognizable in their natural state as something that was alive or has come out of the ground.
Boxes of Cheerios do not grow in the ground.
If it comes prepackaged in a bag or a box, it should be...
...avoided. If it has a nutrition label, it should be avoided.
Real foods, whether broccoli or beef, have no labels.
The true secret to healthy eating is this: Just eat real food.
Real foods, whether broccoli or beef, have no labels.
The true secret to healthy eating is this: Just eat real food.
