Shortform note: While Stephens asserts that you’ll only reap the full benefits of fasting by following her guidelines, other practitioners allow for some consumption during the fasting period. This is because different IFers have different goals: Martin Berkhan, author of The Leangains Method, recommends taking BCAA supplements prior to exercise—his goal is bodybuilding. To better understand how you should fast and feast, consider your own goals: Do you want to lose fat, gain muscle, or simply maintain good health? Depending on the answer, you have more or less room to compromise with Stephens’s relatively strict plan.) Feast on Quality Foods Plus Some Treats Fast-forward to the present. I am maintaining a weight loss of over eighty pounds, and I haven’t struggled to maintain the loss. Every year when the seasons change, I pull out my clothes from last year and try them on. I hold my breath … do they still fit?

Let’s look at how to use intermittent fasting to lose weight. We’ll cover measurement tactics, how to overcome plateaus, and how to maintain your weight once you reach your goals. One of the ways fasting helps you to lose weight is by reducing the amount of insulin circulating in your bloodstream. Taking this as the case, you might still benefit from intermittent fasting. While Stephens’s above measurement techniques would no longer apply, you might still reap other benefits—such as the positive effects of autophagy and insulin reduction. Overcome Plateaus by Adjusting Let’s take some time to go down what I like to call the memory lane of dieting. Or you could call it Diet Crazy-Town. I think most of us have been there, either as a visitor or a permanent resident.Gin’s 28-day FAST start is the perfect way to ease into and adjust the fast/feast pattern—letting your body begin to heal and become good at tapping into its fat stores. Her Clean Fast Challenge will convince you that clean fasting is the key to making IF a lifestyle and not a diet. In Fast. Feast. Repeat. you’ll find new information, clear instruction on clean fasting, and more in-depth descriptions of styles of fasting—including alternate-day fasting, 18:6, 19:5, OMAD and others—than she’s ever delivered before.

Episode 13: What is the Clean Fast? Gin and Sheri Explain, and Answer Some Common Questions, 9/27/23Now that you know how to think like an IFer, we’ll explain the “clean fast”—Stephens’s approach to fasting—and her “delay, don’t deny” approach to feasting. Afterward, we’ll detail how to time your fasting/feasting cycles with various rhythms. Fast Cleanly by Avoiding Foods or Flavors

Episode 2: Non-Scale Victories, Setting Goals, Plateaus, Focusing on Your Eating Window, and More, 7/12/23

Disadvantages

One of the most common kinds of intermittent fasting is based on an eating window. The meaning of it is that you eat just for a fixed number of hours in a day; outside of your window, taking calories is stringently off-limits.