I’m just starting IF and lower carb eating now but am feeling a bit overwhelmed with how to start and keep things simple. Any advice on the one or two key things I should do instead of trying to do everything at once? I got results from my doctor that my triglycerides are high (275ish), so I am just so scared that if I don’t do something now to change this, then my health is only going to get worse. I’m only 37 years old and I feel like such a failure, like I let myself just go.
David Oliver Kueker
The basic protocol used with patients in the IDM clinic is three fasting days each week and four normal but healthy eating days. Pick three days when you are pretty busy; I use Monday, Wednesday and Friday.
Eating is a habit. Hunger is a habit. And fasting works best when it is a habit. Don’t obsess over the details; just stop eating when you are fasting. Ignore your hunger, drink some water, and eventually your body will switch over to burning fat without creating massive amounts of drama.
Step 1, Habit #1. Seven days a week, stop eating between meals and stop eating after 7 pm.
Step 2, Habit #2. Three days a week, skip breakfast. Then skip lunch. Break your fast with a light healthy meal around six pm. Nothing after 7! You have now completed three fasts of 24 hours in a week.
Step 3, Habit #3. Add to habit #2 skipping the evening meal. Eat breakfast in the morning. You have now completed a 36 hour fast.
Step 4, Habit #4. Do not go beyond this, get in a hurry, look for tweaks or gimmicks, get obsessed or possessed. Ignore all the crazy talk about which brand of bone broth from left handed chickens leads to the most rapid weight loss. Just keep doing the right thing, day after day. The scale will fluctuate all over the place for all kinds of legitimate reasons; keep doing the right thing.
While you are doing the right thing, read Dr Fung’s books – the Obesity Code, and (if you’re diabetic) the Diabetes Code. Underline everything that looks like an instruction and you will have a simple, logical foundation based on science to adjust your fasting.
As I listen to our discussions here, the pattern I see most often is people getting excited, overdoing it, failing for various reasons, and then try harder at doing what doesn’t work, and repeating that pattern while looking for the secret sauce or the magic trick that will make weight disappear overnight and without feeling any hunger.
Step #5 – If you get within 10% of your healthy weight, fasting gets trickier. Again, stay with the healthy basics BUT this might be a good time to link up with an IDM coach to help you effectively reach the finish line. Intermittent Fasting is not the smart way to lose the last five pounds but awesome for obesity.
Megan Ramos explaining what they actually do with live patients:
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