I have done intermittent fasting for health reasons for about a year. Generally, I do a 24-hour fast once a week, having dinner one day & then fasting until dinner the next day. I don't have any eating window; I just eat one meal. I was losing a little weight, but I didn't focus on a good eating plan for the other 6 days of the week. In May of this year, I decided to work seriously at losing weight and added low carb to my fasting plan. After all, fasting for 24 hours means you've cut out 1/7 of your weekly calories anyway. When I decided to tackle my glucose intolerance, I added a 4-day fast every six weeks in order to break the insulin cycle. (See Dr. Jason Fung's videos). A 4-day fast sounds hard, but the first day is really the challenge. My energy ramps up daily, and by day 4, I feel amazing. Fasting is a skill that you can actually get better at through practice. I've lost about 47 pounds since May. Weight loss aside, the health benefits are great.
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