Your Guide to Intermittent

Fasting for Lasting Weight Loss

Plus a Healthier Heart, More Energy and

Better Head-to-Toe Health
Contents
What Does “Intermittent Fasting” Mean? ............................................................. 5
The Many Benefits of Intermittent Fasting ............................................................ 6
What Happens to Your Body When You Fast? ....................................................... 8
Your Body Enters a State of Ketosis .................................................................... 8
You Enjoy a Naturally High Energy Level During the Day .................................... 9
Ketosis Means a Cholesterol Dump .................................................................. 10
Your Digestive Process Gets a Reboot ............................................................... 10
Your Skin Cells Become Stronger ...................................................................... 11
Fasting Triggers a Blood Pressure Regulating Process ....................................... 11
7 Proven IF Plans for Weight Loss (and Overall Health)........................................ 12
1 - The 16/8 Daily Method ................................................................................ 12
2 - The 5 Day / 2 Day Fasting Plan ..................................................................... 18
3 - The Eat then Stop then Eat Plan................................................................... 20
4 - Every Other Day Fast (Alternate Day Fasting) .............................................. 24
5 - The OMAD (One Meal a Day) Fast................................................................ 27
6 - The Warrior Diet .......................................................................................... 31
7 - Skipping Meals at Random ........................................................................... 34
7 Healthy (and Filling) Snacks under 100 Calories ................................................ 38
1 - A Hard-Boiled Egg ........................................................................................ 38
2 - 25 Pistachios ................................................................................................ 39
3 - Blueberries (1 cup) ....................................................................................... 40
4 - An Orange .................................................................................................... 40
5 – Grab a Handful of Almonds ......................................................................... 41
6 – A Cup of Delicious Strawberries .................................................................. 42
7 – A Banana ..................................................................................................... 42
Conclusion ........................................................................................................... 43
What Does “Intermittent Fasting” Mean?

Intermittent means stopping and starting. It means doing something, then

pausing, and then doing it again. The definition of fasting is a period of time
where you're not eating. That means that intermittent fasting (also referred to as
IF) can be defined as periods of not eating, followed by periods of eating.

Then you repeat the process.

You may be thinking that you already have times of the day where you don't eat.
Most of the time you're not eating. The hours you spend between lunch and
dinner are an example of when you are fasting.

The difference between this normal and usual fasting and intermittent
fasting is that the intermittent plan includes longer periods of fasting.

For instance, you may fast for 16 hours straight in a 24 hour timeframe. Then you
confine your meals to the remaining 8 hours, and repeat the process the next day.
Humans have been eating this way for thousands of years for spiritual and
medicinal purposes.

Why would someone eat like this? One big reason is for the significant mental and
physical benefits this approach to eating and nutrition can give you.
The Many Benefits of Intermittent Fasting

Intermittent fasting (IF) can help an overweight person lose excess body weight
and fat. It improves your heart health and makes you less likely to develop type II
diabetes. Your brain also becomes more capable and more resistant to
neurological disorders like Parkinson's disease and Alzheimer's. Research shows
you reduce your risk of developing a number of cancers.

These intermittent fasting benefits have been reported by Medical News

Today, Healthline, WebMD and other health-oriented websites. The
findings come from numerous studies and bodies of research from around
the world. The benefits of this type of fasting for your body and mind are
not argued. They've been proven.

Here is a list of the many ways you benefit from intermittent fasting, including
those just covered. (These are evidence-based and backed by research.)

 Weight loss if you are overweight

 Improved heart health, lower chance of developing heart disease

 All-day energy, less time feeling tired and worn out

 Lower risk of type II diabetes

 Reduce the likelihood that you will develop neurological disorders like
dementia, Parkinson's disease and Alzheimer's
  A reduced risk of developing cancer

 Insulin levels drop, which means you burn fat more efficiently

 Better muscle development because of increased production of the human

growth hormone

 Improved cellular repair

 Reduced inflammation, a condition found in most chronic diseases

 Less oxidative damage, which means you slow down the aging process

 Increased longevity – you live longer and experience less disease, illness
and sickness in mind and body as you age

Those are some serious benefits of fasting. They're not disputed. There are
decades of research that illustrate so many different ways that intermittent
fasting can make you healthier, stronger and happier. Now let's look at the
physiological processes that cause these wonderful changes in your body.
What Happens to Your Body When You Fast?

If you are like me, you want to know what's causing the significant health rewards
mentioned earlier.

In other words, you would like to understand what exactly is happening to your
body when you fast intermittently. Understanding what is going on makes you
more likely to embrace the process. Let's take a look at what goes on in your body
when you enjoy an intermittent fast, as well as what those processes mean to you
as far as health benefits go.

Your Body Enters a State of Ketosis

Ketosis is a metabolic state where your energy depends on chemicals called

ketones in your blood. This is related to a fat burning process, which is one of the
main reasons intermittent fasting is so good for weight loss. Ketosis doesn't begin
right away when you are fasting. It takes 5 or more hours for your body to realize
it is not receiving carbohydrates, protein or some other energy source.

This leads to the breakdown of fat cells in your body in order to supply you with
energy. You may have heard of the ketogenic diet. This is a high-fat, low-
carbohydrate eating plan that is renowned for fast and efficient weight-loss. The
same sort of ketosis is going on when you follow a ketogenic diet and when you
fast intermittently.

The intermittent fasting benefit of ketosis means you may be able to lose excess
body weight and keep it off. Overweight and obesity are linked to multiple health
concerns, so this benefit of IF is huge.
You Enjoy a Naturally High Energy Level During the Day

It seems funny that fasting would make you more energetic. People think they
need food to create energy, and they are right to some extent. When you spend
some time thinking about it though, the energy boost makes sense.

When you spend much of your day putting food into your body, that food has to
be broken down. It has to be processed. This takes time. With the traditional
morning-to-night, throughout-the-day eating schedule, you are constantly dealing
with an influx of calories, protein, fats and carbohydrates. It takes a lot of energy
to process that day-long eating.

When coupled with the less than healthy diet many modern people eat today,
this means little nutrition and lots of empty calories. The result is chronic fatigue
and a lack of energy.

Intermittent fasting "creates" energy. You have more energy and focus, more
clarity of mind and better physical abilities when you reach and maintain your
healthy body weight. We mentioned above how intermittent fasting leads to
ketosis, and ketosis leads to healthy weight management. What we didn't talk
about is how intermittent fasting improves the human metabolic process.

The complex metabolic system in your body is basically how you use energy. You
have two different "engines", one which burns sugar and one which burns fat.
During the intermittent fasting process you are not taking in any sugar for several
hours. This cranks up your fat burning engine.

During the hours you are not eating this means your metabolism must burn
stored fat for energy. Unlike when your sugar burning engine is on, this does not
drop your blood sugar levels and make you feel weak or tired.
Your body only spends a small amount of time breaking down carbohydrates and
turning them into blood sugar. Since less of your day is spent in this state, higher
energy levels are your reward.

Ketosis Means a Cholesterol Dump

Intermittent fasting's ketosis leads to a detoxification of your body. Uric acid and
cholesterol are pushed out. So are other waste products and toxins.

What are the bottom line benefits? This means a healthier heart and less of a risk
of developing gout. Your kidneys also receive a healthy boost when uric acid
levels are not too high.

Your Digestive Process Gets a Reboot

A 16/8 intermittent fast means 16 straight hours without eating. You might pull a
14/10 fast (14 hours of consecutive fasting). Some people IF by eating no more
than 500 to 800 calories (cal) per day a couple of times per week.

Can you imagine the wonderful rest your digestive system gets? Everything in
your body needs time to rest. That is why we sleep. The digestive process takes
time. It shouldn't be rushed. Since as much as 70% are 75% of your entire immune
system is located in your gut and digestive system, keeping this digestive process
healthy is extremely important for your overall well-being.

What can you expect from a healthy digestive system?

Those who specialize in gastrointestinal health call the gut the second brain. This
is because we have found it controls and regulates many physiological processes
we once thought were handled by the brain in your head. Fasting promotes gut
health.

This in turn means you efficiently absorb the healthy nutrients, minerals and
vitamins that are contained in the food you eat. This is all thanks to a healthy
digestive system, which promotes physical and mental well-being throughout the
body.

Your Skin Cells Become Stronger

Yep, fasting strengthens your skin. The exposure to harmful free radicals is limited
to your eating window. Your skin cells become more resilient with more time to
repair and strengthen. If you decide to eat mostly a plant-based diet and avoid
highly processed food while you fast, this makes your skin healthier still. This can
mean fewer wrinkles, age spots and lines in your skin.

Fasting Triggers a Blood Pressure Regulating Process

We talked about a lower cholesterol level as a benefit of fasting. Fasting lowers

your triglycerides by as much as 42% (US National Institutes of Health). This
means improved heart function and better blood flow throughout your body and
to your brain.

Now let's get to the fun part. Next up you'll discover 7 simple fasting methods
proven to deliver weight loss and the other health benefits we talked about
earlier.
7 Proven IF Plans for Weight Loss (and Overall Health)

1 - The 16/8 Daily Method

The Lean gains system is all about nutrition and training. It was founded by
Swedish nutritionist Martin Berkhan in 2008. It focuses on eating "real food",
protein in every meal, and other smart dieting and nutrition tips. It is often
referred to as the place where the 16/8 Internet intermittent eating method first
began.

Others have pointed out that the 16 hours off/8 hours on approach to eating was
around long before Berkhan claimed it as his own in 2008. Wherever this healthy
eating schedule was developed, a lot of people have found it fits perfectly into
their daily schedule.

Think about your daily routine.

After you eat your last meal each night, there are probably 2 to 4 hours before
you climb into bed. Most people don't eat the first thing in the morning. They
don't get up out of bed and zombie-walk into the kitchen to find something to
eat. This means you are probably already fasting for 10 to 12 hours over a period
of time that includes the end of one day and the beginning of another.

All you have to do is stretch that fasting period to 16 hours and this popular (and
proven) weight loss and health boosting eating method can fit seamlessly into
your lifestyle. For people that have been raised to eat 3 major meals a day, this
plan also makes sense. Your three major meals now take place over an 8-hour
period.
A lot of people work a Monday through Friday schedule.

They have to be at their workplace by 8 or 9 AM. With the 16/8 IF schedule, they
can eat their first major meal at noon. Then they take their second meal of the
day between 3 and 5 PM. Their dinner and final meal of the 8-hour eating window
takes place no later than 8 PM.

Many people working a traditional Monday through Friday 40-hour work week
have found the schedule is easy to get used to.

Now, I know what you're thinking.

Where's the breakfast? Won't I wake up starving in the morning? I'm going to be
so hungry in the morning that I can't focus on my job. How long does it take to
train my body to skip breakfast each morning? Is it healthy to forget about eating
what we have been taught is the most important meal of the day?

These are all valid concerns.

What you have to understand is that you're still eating breakfast. It's just taking
place later in the day than it usually did. By the way, the word breakfast comes
from the combination of the two words "break" and "fast". It doesn't refer to
early morning only.

Breakfast means you are breaking your fast.

It doesn't mean a particular time of day. After you have gone a long time without
eating, the next time you eat you are breaking your fast. That's a break-fast.
Many of us have been taught to eat the meal we traditionally call breakfast in the
early morning (between 6 and 9 AM). Then we were told our body needs more
nourishment around noon to 1 PM, eating the final meal of the day around 8 PM.
Dinner sometimes takes place even later than that.

If you are accustomed to 3 major meals a day, you don't have to totally change
your approach to eating with this IF plan. You just have to get those 3 meals in a
8-hour window.

Are Any Snacks Allowed with the 16/8 Method?

Some people are so used to eating their first meal of the day in the early morning
that they have a tough time adjusting to a later breakfast. Much of the time, this
is for mental reasons and not hunger. When you have done something for years
or even decades, it becomes a habit.

To help you adopt this process, you can add a couple of snacks to your
fasting timeframe. Let's see what this looks like with the noon to 8 PM
eating schedule we just mentioned.

You arise at 7 AM. You turn off your alarm clock, rub the sleep from your eyes and
your stomach tells you that you haven't had anything to eat since 8 PM the
previous day. You have been eating an early breakfast your entire life, and you
can't imagine going 5 more hours before your first major meal!

The 16/8 fasting protocol is not meant to be torture. The people that fast this way
find that after their body adjusts to the schedule, hunger pangs don't become a
problem. However, in the beginning that might be just what you experience.
In this example you could have a snack sometime in the morning. Keep the calorie
count of this first daily eating session low. Don't consume more than 100 cal per
snack. You also want to make your snack a healthy one.

Eating a sweet pastry (even if it weighs in at under 100 cal) is not the healthiest
thing you can do for your body. This can lead to an energy spike that precedes
followed an energy crash that causes you to eat before noon. If you can keep your
snack below 50 or 75 colors, all the better.

It's recommended that you drink 12 to 16 ounces of water each morning

upon rising.

This is a healthy practice whether you decide to take up intermittent fasting or

not. It promotes detoxification and improves your digestion throughout the day.
It can also fill your belly and help you resist the desire to eat a complete meal as
soon as you get up in the morning.

By the way, you can also enjoy a snack sometime during the day or in the evening
after your last major meal. You can eat snacks between meals during your eating
window. For that matter, you can eat more than 3 larger meals each day. The
success of this popular fasting method is in constricting your caloric intake to an
8-hour window.

Just remember to keep the calorie count of any snacks below 100. Don't eat
within a couple of hours of bedtime either, as this can wreck a healthy sleep cycle.

Remember, the 16/8 IF plan is flexible.

You don't have to skip meals between 8 PM each night and noon the next day.
You can create whatever 16 hour fasting/8 hour eating program that works for
you and your schedule. You can eat from 10 AM to 6 PM and fast for the rest of
the day. Maybe you work a night shift job. In that case, containing all your eating
between 6 PM and 2 AM might make the most sense for you.

Whenever you begin and end your fast, you never eat for more than 8 straight
hours during any 24 hour block of time.

Intermittent fasting is all about making you healthier. It can help you lose excess
body weight. Since being overweight is linked to so many serious health
conditions, even a little weight loss through intermittent fasting can make you
look and feel so much healthier.

The key is you getting healthier, not forcing yourself to some eating schedule
that's hard to stick to.

Modifying the 16/8 Fasting Schedule for Women

There's a book titled "Men Are from Mars, Women Are from Venus", written by
relationship counselor and author John Gray. The book was released in 1992 and
its main theme is simple ...

... men and women are different in a lot of ways.

Many of the differences between women and men come down to physiological
factors. They are created differently. This means their bodies and minds might be
similar in many ways, but they are vastly different where important body-based
and mental processes are concerned.
I mention this for a simple reason. Many women find the 16/8 fasting schedule to
be difficult. Their physiological requirements regarding nutrition are different
than what a man requires. For health reasons (and weight loss) it seems a lot of
women find a 14/10 or 15/9 fasting schedule to work best.

Women go through monthly hormonal changes that men don't experience. Even
after the monthly menstrual cycle ceases when a woman becomes older, women
still have different nutritional needs than men. It is for these reasons that it is
recommended women try fasting for no more than 14 or 15 hours at a time.

The key is testing.

Men and women should experiment with different IF techniques. Take some time
to find what works best for you. Two women the exact same height, weight and
body shape may find they get the best results from vastly different intermittent
fasting schedules.

The same is true with men. Remember, your goal is losing weight and becoming
healthier. It shouldn't be about forcing yourself to hate the period of time when
you're fasting. Men can start with 16 fasting hours and see how it works for them.
Women are recommended to try 14 hours of fasting at first. Many women find
the 16/8 method works perfectly for them, and others don't.

The 14/10 or 15/9 plan might also appeal to you if the thought of going 16 hours
without eating is something you can't imagine. Use whatever intermittent fasting
schedule keeps you from cheating and eating unhealthy food during your fasting
hours.
2 - The 5 Day /2 Day Fasting Plan

The 5/2 fasting plan gives you a schedule for an entire week. Many people live
their lives by the week. Their employers give them a weekly work schedule. While
they are attending school, they come to think of their education as a weekly
process. This means planning ahead for what they're going to do over the next 7
days.

Work weeks in America are generally 5 days on and 2 days off. This is one of the
reasons why the 5/2 weekly fasting plan makes sense for some people. It appeals
to them mentally because they already live a 5 on, 2 off lifestyle.

The 5/2 seven-day intermittent fasting method is sometimes called the Fast Diet.
It was made popular by British journalist and nutrition researcher Michael
Mosley. You can probably already guess what this method entails.

You eat healthy meals 5 days each week and sprinkle in 2 days of fasting.

Don't worry. The fasting is not complete. You are not absolutely avoiding any food
for two different 24-hour periods of time each week. You can do that if you like,
but it is not essential for this IF plan to deliver some serious health benefits.

 Men – up to 600 cal per day

 Women – up to 500 cal per day

Those numbers above show what you can eat on each of your fasting days. Men
are generally a little bigger than women and burn more calories. This means they
should eat 2 or 3 meals small meals on each of their fasting days, not to exceed a
combined 600 cal per day. Women should do the same, not surpassing 500 cal
each fasting day.

You can make your two fasting days back to back if you like. I wouldn't
recommend this if you have never fasted before. It can be incredibly difficult on
your system and cause you to resent your fasting efforts. The most common 5/2
seven-day intermittent fasting schedule is to place a day or two of regular eating
between your two fasting days.

As with any type of diet, you want to make sure your meals are healthy
and nutritious. Just because you fast one day doesn't mean you should be
eating a lot of processed, heart stopping, unhealthy food on the days
which you are eating regular meals.

You should still be eating lots of leafy greens. You want your diet to be mostly
plant-based foods. Get your protein from grass-fed beef, pasture-raised poultry
and wild-caught seafood. Add nuts and berries, and eat some fruits. When you
focus on meals which have been proven to deliver excellent health, your
intermittent fasting experience can create weight loss and other amazing health
benefits quickly.

How Many Meals Should You Eat on Your Fasting Days?

The answer to this question is entirely up to you. Many people which are
successful with the 5/2 fasting plan eat a couple of small meals on each of their
fasting days. Refer to the numbers shown above.

Men don't want to exceed 600 cal of food eaten on a fasting day. That could
mean 4 snack-like 150 cal meals, or 3 meals with no more than 200 cal each. With
only 600 cal or less consumed in a 24-hour period, these smaller meals sometimes
don't make you feel full.

That's why it's recommended to start out with just 2 meals on each of
your fasting days.

Spread them apart. Make sure they are no more than 300 cal each. Women
should strive for 250 cal or less per meal. After you try eating this way, change
things up. Eat 3 or 4 smaller meals and stay under your calorie maximum. See
what works best for you.

Everyone is unique. No two people are alike, even if they appear to be nearly
identical. You're going to have to find what process works best for you. Fasting
has been delivering incredible mental and physical health benefits for literally
thousands of years. It's possible to get those same anti-aging, heart
strengthening, weight loss and overall wellness benefits in your life.

Try the 5/2 plan and see if it works for you. If it doesn't fit your unique lifestyle
and schedule, try the eat-stop-eat fasting approach.

3 - The Eat then Stop then Eat Plan

This plan is simple to understand. You eat and then you don't eat. That is the most
basic definition of the word intermittent. You do something for a while and then
you stop, only to return to the activity.

In this case, you're going to fast for a full 24 hours. You'll still drink lots of water or
herbal teas. Any 0 cal beverage is okay, as long as it doesn't contain a lot of
unhealthy, processed ingredients.
The eat stop eat fasting method can be traced back to biblical times. In the 5th
and 6 centuries BC the father of Western medicine, Hippocrates, recommended
daily fasting for a number of health problems.

Hippocrates was a physician, statesman and philosopher. He knew more than

2,500 years ago what some people still don't understand today. The foods you eat
and avoid are responsible for most of your health and wellness. The following
quote tells you just how Hippocrates felt about the importance of watching what
we eat.

"Let food be thy medicine and medicine be thy food."

Food can act as medicine. It can also act as poison. Much of the things we eat
today don't officially qualify as food, even though they are marketed as such.
More than 75% of the "food" sold at your favorite grocery store is extremely
processed. It contains compounds, chemicals and other man-made additives that
should never enter the human body.

There is very little nutrition. You get almost none of the minerals and essential
nutrients you need for physical and mental health.

This means that choosing what you eat on any intermittent fasting plan is just as
important as the plan itself. You can choose food that will act as medicine, like
Hippocrates preached oh so long ago. Or you can decide to eat highly processed
foods and drink beverages that lead to significant health problems.
 Unlike the 5/2 fasting method, you take in no calories for 24 hours. You
don't even consume a minimal number of calories. You go without eating
for a full day, and you do this two or three times a week.

Here's an example.

You eat regularly Monday and Tuesday. You consume the same amount of
calories that you usually do. Like I've said throughout this report, you want to eat
healthy foods. That means a lot of whole foods, leafy greens, fruits and
vegetables. Avoid fried food and restaurant food. Stop slowly killing yourself by
pulling through fast food drive-thrus. Get deadly sugar out of your life and cut
back on the amount of salt you eat.

Eat 3 healthy meals on each of your non-fasting days. Enjoy two or three healthy
snacks. It's important to give your body lots of nutrition because you are going to
be eliminating food entirely for a couple of days each week.

After eating normally on Monday and Tuesday, you decide to enjoy a 24-hour fast
Wednesday. Since each day officially starts right after midnight, you might not be
fasting during the entirety of what is technically Wednesday. If your last meal was
Tuesday night at 8 PM, then fast until 8 PM Wednesday night. After 8 PM
Wednesday evening, you can start eating again.

In this type of fast, be careful.

Your first meal back after avoiding food for 24 total hours shouldn't be huge. You
still want to eat a healthy number of calories and carbs over every 24-hour day
except your fasting days. So fight the urge to pig out during the first meal you eat
after fasting for a full day.
In this example you have eaten regularly on Monday and Tuesday. You fasted
Wednesday. Eat normally Thursday and Friday and then have another 24-hour
fast Saturday. Eat a normal meal Sunday.

This is just an example. Some people find they can fast for two 24-hour periods
during the week, and others can handle three 24-hour fasts every seven days. You
need to find out what works for you.

What If the Eat Stop Eat Plan Is too Difficult?

A lot of people will understandably find this healthy fasting method difficult. Very
few people these days intentionally go without food for 24 hours at a time. The
opposite is usually the case. We eat way too much food each day!

If you remember the substantial benefits of fasting I mentioned earlier, you might
think this is a plan that would be perfect for you. Maybe you want to fit it into
your lifestyle so you fast on your days off. Perhaps you have a couple of long
workdays each week. You're thinking about fasting on those days since you will be
busy and you can keep your mind off of eating. Try whatever plan works for you.

Regardless how you choose to employ the eat stop eat diet, don't throw
in the towel and quit if you can't follow this method right away.

Start off with 14 or 16 hour fasting windows. Add an hour to your fasting blocks
each week until you can go 24 hours without eating. This gradual process works
great for some people. Their body understands that they are eating during fewer
hours each day. It gets prepared for longer times of fasting.
Remember, on your fasting days, drink plenty of filtered water. You can have
coffee as long as you don't fill it full of creamer, sugar and other unhealthy,
calorie filled ingredients. There is no end to the number of herbal teas that offer
significant health benefits.

Sip on some type of 0 cal beverage throughout the day on your fasting days.
Incorporate these healthy beverages into your eating days as well.

This plan, made popular by fitness guru Brad Pilon, might mean fasting from
dinner to dinner a couple of days each week. One day you might fast between
lunches, and another day you might go from breakfast to breakfast without
eating. One of the great things about this plan is its versatility. You can truly shape
it to fit just about any lifestyle and personal schedule.

4 - Every Other Day Fast (Alternate Day Fasting)

This fasting method is similar in a lot of ways to the 5/2 approach. In that
particular intermittent fasting method, you don't eat anything for two different
days each week. Strict adherence to the alternate day fast means you don't
consume any calories at all every other day of the week.

When you schedule your fasting days is up to you.

Your ability to stick to any type of diet or nutrition plan relies upon how easy it is
to fit into your schedule. Look at your work schedule. Take into account social
activities and other responsibilities which occur on a predictable basis. Then
decide which days you are going to be fasting and which days you will be eating.
For the best results you want to consume no food on your fasting days. As with
any of the plans in this report, you want to stay hydrated. Consuming filtered
water, herbal teas, coffee, black tea and other 0 cal beverages is absolutely
essential. The best diet in the world will lead to sickness and eventually death if
you just stop drinking liquids altogether.

This is because your body can go for more than 30 days without eating as long as
it has water. However, after just two or three days of drinking no liquids,
significant health problems develop. So make sure your alternate day fasting
schedule includes plenty of 0 cal beverages.

One tip for success is to schedule an earlier breakfast and later dinner on the days
that you will be eating. This can limit any hunger pains or unhealthy food cravings
on the days you fast. Remember that when we talk about a fasting "day", we're
talking about 24 hours, not necessarily a day of the week.

In other words, it might be tough for you to fast from midnight Thursday to
midnight Friday. One second past midnight is when each new day officially begins.
This might not fit into your schedule, and doesn't for most people.

Because of your schedule and unique situation, it might be easier to avoid eating
between 8 PM one night and 8 PM the following day. Maybe skipping eating from
3 am to 3 am the next day works if you work a night shift. That's fine. You just
want to make your alternate days of fasting 24 hours in length.

A Smart Way to Start the Alternate Day Fast

Some people have a lot of willpower. They can jump into a new project or a new
way of doing something and succeed right away. Others need to slowly adopt a
new reality.
Which type of person are you? Depending on your personality, you can tweak the
alternate day fasting plan so you give yourself the best chance at success. Here's
one way to begin your every day every other day fasting plan that slowly lets your
body get used to this new way of eating.

Consume up to 500 cal or 600 cal on your fasting days.

This is similar to a change you can make to several of the fasting methods in this
report. Some people find it difficult to go an entire 24 hours without eating
anything. Sometimes this has less to do with hunger than habit.

We are all accustomed to eating several meals a day. You might find yourself
twiddling your thumbs and wondering what you're going to do with all that free
time. Then there is the mental aspect you need to consider. Your mind has been
programmed to expect meals at a certain time each day. Maybe not at a specific
time but at a general timeframe. You might catch yourself preparing a meal when
you aren't even hungry because you've done it at the same time every day for so
many years or even decades.

Don't worry. You can slowly train your brain and body for the alternate day fast by
consuming a small amount of calories on your fasting days at the beginning of
your program.

 Men – up to 600 cal per day

 Women – up to 500 cal per day

These are the same recommendations I mentioned earlier. They can help you
ease into any intermittent fasting method if you have a hard time going full bore
right away. You can consume these calories in a single meal or break them up into
two or three small snacks.

If you go the multiple snack route, spread your snacking out. Schedule your
snacks every 4 to 6 hours to keep from getting too hungry. Drink a large glass of
water with your snacks or small meals and this can help you feel full quickly. Now
let's take a look at an intermittent fasting style that's going to create a lot of free
time in your life.

5 - The OMAD (One Meal a Day) Fast

With this intermittent fasting program, you can eat from zero to three healthy,
nutritious snacks during the day. Each snack is 100 cal or less. Then you choose
one hour each day to eat whatever you would like. That's 23 hours of fasting,
then 60 minutes to eat.

By the way, you read that correctly. You can eat whatever you like ... anything.

What you eat is truly up to you. You might find that even if you enjoy less than
healthy foods regularly, you can still loseweight with this plan. Just remember
that your best weight loss and the most health benefits come from eating healthy
foods ... not highly processed foods.

Eat less than healthy foods most of the time and you will limit your health
benefits. You might even find that it's hard for you to lose weight on the one meal
a day plan. Combine this fasting method with a predominantly plant-based diet
and you will find your mental and physical energy skyrocket. Weight loss can
come quickly if you are overweight. You'll feel better, and don't be surprised
when you begin getting compliments about how young and healthy your skin and
hair look.
Like the other fasting plans in this report, weight loss is just one of many
significant health benefits you can realize.

You can call this the 23/1 daily fasting diet. Your body reaps the benefits of fasting
for 23 consecutive hours each day. This is a proven process for burning fat and
improving your mental health. As is mentioned elsewhere in this report, think
about all the time you spend preparing, eating, and then cleaning up after
multiple meals. The OMAD eating plan is going to free up tons of time for you to
do anything you like.

When Should You Plan Your 60 Minutes of Eating Each Day?

This is entirely up to you. It should be the same time each day. This trains your
body to expect when you are going to be eating, and when it will be processing
and digesting your meal.

A lot of people who use this intermittent fasting method choose sometime
between 4 PM and 7 PM each day. This can be when you get home from work. It
allows you to spend time eating a leisurely meal with your family or friends. It also
doesn't rush your body to process your food before you head off to bed. Again,
whenever you eat your daily meal, the choice is up to you.

Some people find a satisfying meal in the middle of the day is perfect for them. It
fits their schedule. They don't feel hungry during the day and they have plenty of
energy to finish the evening because of the carbs and protein they eat during
their midday meal.
Maybe you're a big breakfast person. If you choose this as your daily meal, you
need to know one thing. You might find yourself running out of energy in the
afternoon hours or evening. This is because it will take your body a little while to
adjust to this drastic change from your normal eating patterns.

Once your body does understand it will be consuming food just one hour each
day, it will learn to balance out your energy. This is especially true if you eat
natural, healthy fruits and vegetables as opposed to junk food, fast food and
restaurant food. It may be hard to believe, but once your body is adapted, you
won't suffer crazy cravings and hunger pangs during your 23 hours of not eating.

What you'll find is that your metabolism and fat burning powers are accelerated.
This leads to weight loss if you're overweight. Weight loss is connected to several
health improvements, since being overweight or obese is related to so many
serious health problems.

Starting off with Smart Baby Steps

Most people eat 3 big meals a day. It is also common to eat two large meals and
snack on food throughout the day. You probably eat like this right now, or
practice some similar variation of the schedule. This means your body might start
freaking out when you switch to one meal a day.

Don't worry, there are smart steps you can take to guarantee success.

In the beginning, schedule your large, daily meal sometime between 4 PM and 7
PM if you work during the day. Start off your day by eating a small breakfast or
brunch of about 300 cal or less. This can help your body ease into this healthy
eating approach. After a week or two of this schedule, switch to eating a small
early-morning meal every other day, then every third day.
Whenever you schedule your daily meal, have a small meal of 300 or fewer
calories 6 to 10 hours before your main meal. You can alternately enjoy two or
three small snacks of 100 to 150 cal each during your 23 fasting hours. Over time
you can slowly eliminate those snacks. Remember, the plan is to help you lose
weight and become healthy, not to strictly adhere to an eating approach that
might be difficult for you at the start.

The human body is an amazing machine. It will eventually learn that it is going to
be consuming one meal a day, and you can totally eliminate your small daily meal
or snacks.

Go OMAD Every Other Day to Get Started

An alternate way to start this healthy eating plan is to just try it every other day. A
lot of people have found success by starting off slowly this way. You only eat a
one meal a day on Monday, Wednesday, Friday and Sunday the first week. Then
your single 60-minute meal takes place on Tuesday, Thursday, Saturday and the
following Monday.

Work this around your schedule. Make it work for you, instead of making
it feel like something you don't want to do.

You can also start off by just enjoying one meal a day every third day, or just twice
a week. Then you slowly increase the number of single meal days each week.
Whatever you decide, stick with it. Give yourself a good 30 days to see results.

There is no doubt that fasting works to deliver lasting weight loss and other
incredible health rewards. Since the fasting methods in this report are drastically
different from how you are probably eating right now, it will take some time for
your body to adapt. Stick to the plan for at least 30 days and you can see some
pretty impressive results happen rather quickly.

6 - The Warrior Diet

Fitness expert and author Ori Hofmekler is also a political artist and self-
proclaimed "nutrition freak". He says that his warrior diet can "... switch on your
biological powerhouse for high energy, explosive strength, and a leaner, harder
body."

The creator of the warrior diet noticed that modern eating habits lead to a lot of
disease. You can expect obesity, heart disease, cancer and diabetes if you eat like
many people do these days. So he looked backwards in time instead of at current,
accepted eating plans. He noticed that hunter-gatherers and nomads such as the
ancient Romans and Greeks nibbled on healthy food during the day.

Then in the evening, they ate a single, huge meal. The warrior diet mimics this
schedule. This intermittent fasting plan is based on science. The warrior diet has
been studied extensively. Those studies, research plus historical data show that
you can develop a lean, strong and healthy body by using a proven dieting
technique called cycling.

While you are working and moving throughout your day, you eat sparingly. Then
you fill up at night. You have one single meal which is the reward of a hard day's
work. That meal is actually a 4-hour eating window! That's right, you can eat for
up to 4 hours.

This fasting program can lead to impressive weight loss results. That's because
you eat mostly whole, unprocessed foods, those foods that are as close to their
natural state as possible. This means lots of fresh, minimally processed or raw
fruits and vegetables, nuts and seeds. You can also eat wild-caught seafood and
grass-fed beef. Pasture-raised poultry and organic eggs are a couple of other
healthy protein sources.

As you can imagine and as we have mentioned earlier, when you burn unhealthy,
excess body fat, you not only lose weight. You impact your mental and physical
health profiles in so many positive ways. You lower your risk of developing serious
diseases and illnesses. You help your body slow down the aging process. Your
mind is sharper. As your hormones revert back to a healthy and natural cycle of
production, release and use, you suffer fewer emotional ups and downs.

Those are just a few benefits of the warrior diet.

You shouldn't go crazy, though, and eat nothing but highly processed food during
your daily meal. The OMAD diet we just talked about allows you to eat less than
healthy foods every now and then. You can do that with any of the IF plans in this
report. Just remember that your best health always results from eating the
healthiest foods, those foods with nutrients, minerals and vitamins your body
craves.

What Do You Eat throughout the Day Other Than Your Large Meal?

The plan is simple. Eat just small amounts of vegetables and fruits, nuts and seeds
during the day. You never want to eat more than 100 cal of food at a time. You
can drink coffee, black tea, herbal teas and filtered water throughout the day.
Limit your coffee intake to 2 cups or fewer each day.

Then you pick a 4-hour window where you eat wholesome, fresh fruits and
vegetables. You can also eat seeds and nuts and the healthy protein sources
covered earlier.If you decide to only eat for an hour or so using this plan, that's
okay. Some people take a couple of hours to eat slowly and enjoy their one large
meal each day. You don't have to eat for 4 full hours, but you can if you want to.
(Many people who spread their eating out over this 4-hour timeframe find the
most success with this method.)

What do you eat during the day before you have your large meal in the evening?
Any vegetables and fruit you like. Limit your intake of fruits. This doesn't mean
you can't have any fruits at all. It just means you should understand fruits contain
natural sugars. If you ate nothing but fruits all day long you might find yourself
losing very little weight with this fasting plan. Eat some fruits and mostly
vegetables during the day. Then sometime after 4 PM or 5 PM you have 4 hours
to eat what is basically one huge meal that is spread out over a large period of
time.

Plan creator Ori Hofmekler says that if your fruits and vegetables you eat during
the day are mostly raw and fresh, you can see some really rapid weight loss. You
are giving your body nutrition instead of junk chemicals. All the essential minerals
and nutrients your body needs are contained in natural foods, the fruits and
vegetables you should be eating during the day.

These types of foods are nutritionally dense. That means they have a lot
of nutrition per serving. What's great is that fresh vegetables and fruits
deliver minimal calories and carbohydrates per serving when compared to
unhealthy, processed foods.

This means your metabolism speeds up. You don't pack on extra carbs, calories
and fat. You burn them for energy. When you add a regular exercise plan to the
warrior diet fasting method, you can start to see lean, strong muscles developing
rather quickly. You have more natural "all day" energy. Don't be surprised to find
that your mental capabilities increase as well.
If you're looking to create muscle mass without looking bulky like a steroid
popping weightlifter, start exercising regularly when you're on the warrior diet
plan. If you need to see what's possible, Google the name "Ori Hofmekler". He
created a naturally muscular, lean and strong body using this very same fasting
recipe.

7 - Skipping Meals at Random

Do you sometimes find it tough to stick to a program? A lot of people do, myself
included. Sometimes it's easier for a person to follow a fasting plan that allows for
a lot of flexibility.

This works for many reasons.

Many people have busy schedules that change frequently. They don't work the
same hours each day or week. If you're climbing the corporate ladder, you may
have to travel a lot. Perhaps you are busy taking care of your family while also
working a job and trying to carve out some free time for yourself.

There are a lot of people these days who don't have regular, predictable
schedules. This is where spontaneous meal skipping is the perfect intermittent
fasting answer.

How many times have you eaten lunch because it was a certain time of the day?
Maybe it was noon and you usually eat lunch at noon. But today you find yourself
not very hungry. Yet you still go ahead and eat.
Have you ever been busy and skipped a meal accidentally? You were so busy with
your job or personal life that you didn't think about eating. You weren't hungry.
You just kept on doing whatever it was you were doing, and when you thought
about it later, you realized that you missed eating dinner. Maybe this happens for
breakfast or lunch. This is an example of meal skipping.

Even though you didn't do it on purpose, this describes what the spontaneous
meal skipping fasting plan is like.

It requires no structure. You just skip meals every now and then. Maybe you're
running late Tuesday morning and only have time to grab a hard-boiled egg out of
your refrigerator. You might just fix a cup of coffee (with no cream or sugar or
other additives) or your favorite herbal tea. Then you have to charge out the door
and had to work or begin your busy daily schedule.

Then you eat lunch as you normally would. When dinnertime rolls around, you
eat a healthy meal. The next couple of days you eat on a regular schedule as well.
Then Friday night you decide to skip dinner. You fix a meal for your family but you
don't feel hungry and you know you'll be going to bed in a couple of hours
anyway.

Sunday you are out and about enjoying a wonderful time with your family. You
enjoyed a healthy breakfast and you have a wonderful dinner planned for all of
you. Your social activities keep you so busy that lunch passes you by.

That's okay. Then Monday you either eat three healthy meals and a few snacks, or
you skip a meal. This is an example of meal skipping in action. You don't have to
skip a meal every day. You can if you want to. You can plan to skip every fourth
meal or just wait to see where each day leads you.
Where this plan really helps some people is that it doesn't force them to eat.

Traditional nutritional advice tells us we have to be eating every few hours or

we'll enter starvation mode. You are told that you will begin burning muscle
instead of fat. This has been proven not to be true. You don't need to eat every
few hours. The opposite is true, and all the different healthy fasting programs in
this report prove it. When you sprinkle periods of fasting throughout your week,
you can burn excess fat and receive multiple health benefits.

If this is the IF plan you choose, make sure that you are skipping at least 3 or more
meals each week.

As I just pointed out, this doesn't force you to eat when you're not hungry. Some
people instantly hit their favorite fast food drive-through each morning for
breakfast. They were told as a kid that breakfast is the most important meal of
the day. They think they absolutely must eat breakfast every day.

Maybe they're not a morning person. So instead of fixing a healthy breakfast they
find it easier to buy cheap, highly processed, low nutrition, unhealthy fast food
meals for breakfast. They get a coffee with lots of sugar to help them wake up. By
forcing themselves to follow this routine rather than skipping unhealthy breakfast
when they're not even hungry, they are slowly and methodically destroying their
health.

With the meal skipping plan you don't eat just because you think you're
supposed to.

What you'll find is that you have more free time during the week! Think about it.
If there are several meals every week you don't have to prepare and clean up
after, you can spend that time doing something else. Sitting down to a healthy
meal can mean eating for up to an hour. Skipping that meal from time to time
means another 2 to 5 hours of free time in your week.

By the way, don't get thrown by the word "spontaneous".

You can certainly use spontaneity to choose which meals to skip. You can also
plan ahead. If you operate better with a set schedule, then plan the meals you are
going to skip ahead of time. Whether you schedule the meals you're going to skip
or avoid them spontaneously this is a smart dietary practice, as long as you feed
yourself healthy meals when you are eating.
7 Healthy (and Filling) Snacks under 100 Calories

We talked about snacks earlier. I recommended you keep your snacks at a calorie
count below 100. With the 5/2 weekly fasting plan, you are going to eat up to 500
or 600 cal of food each day on your fasting days.

This means you need to know some healthy snacks that don't pack a lot of
calories.

The following 12 snacks are definitely good for you. They deliver antioxidants and
vitamins, as well as essential minerals your body needs for you to be as healthy as
possible. Keep the following foods on hand. Keep them at your office and in your
lunchbox. This will keep you from reaching for an unhealthy snack that packs on
the calories and the pounds and throws you off of your fasting schedule.

1 - A Hard-Boiled Egg

Did you know that eggs contain what nutritionists call the perfect protein profile?
It's true. The different proteins you get in a single egg are what your body craves
naturally. Every cell in your body requires protein for growth and maintenance.
Compared to most other foods, eggs are incredibly inexpensive. This means you
don't have to spend a lot of money to enjoy this healthy and nutritious snack that
is perfectly suited for intermittent fasting.

Do this.

Boil a dozen eggs. Store them in an airtight container in your refrigerator. The U.S.
Food and Drug Administration tells us hard boiled eggs can last for up to 7 days,
unpeeled or peeled, if you refrigerate them. This gives you 12 nutritious and
good-for-you snacks over the next 7 days.

A single hard-boiled egg delivers between 70 and 80 cal and packs a full 6 grams
(g) of protein. Protein is harder for your body to process than simple
carbohydrates and some other macronutrients. This means it keeps you feeling
full longer when your snack has a lot of healthy protein, which is the case with the
humble egg.

How good is an egg for your overall health and well-being?

A single hard-boiled egg (organic and pasture-raised) delivers between 8% and

35% of the daily requirements of 12 essential minerals and nutrients. This
includes choline and selenium, biotin, vitamin B2 and B12. You get much needed
iodine and molybdenum, pantothenic acid and protein. Phosphorus, and vitamins
A and D are also present.

It's hard to beat the simple egg for nutritional goodness. It also makes the perfect
IF snack.

2 - 25 Pistachios

Eat 25 pistachios and you are consuming about 100 cal. Pistachios travel well.
They don't need to be refrigerated. You can keep some in your office desk drawer,
in the glove compartment of your car, in your purse or just about anywhere else.
This means they're always on hand for a healthy intermittent fasting snack.

The simple pistachio can lead to weight loss and other health benefits. Since
around 7,000 BC pistachios have contributed to a healthier heart, weight loss and
better levels of cholesterol, blood pressure and blood sugar. They lower your
chances of developing cardiovascular disease and fight inflammation.

The dietary fiber in pistachios keeps you feeling full long after you've eaten them.
You also get much needed protein and other essential minerals and nutrients.

3 - Blueberries (1 cup)

Blueberries are full of antioxidants that fight free radicals. That's important
because free radicals damage your cells. They can cause severe damage that leads
to health problems throughout your body. All the cells in your body benefit from
eating blueberries regularly.

Seriously, you should consider eating a blueberry snack every day. This is true
whether you decide to fast intermittently or not. They are so good for you in a
number of ways.

You get 32% of the vitamin K you need daily from just a single cup. That serving
size also delivers 22% of the manganese and 19% of the vitamin C you need each
and every day. Fiber and copper are present as well.

Did I mention a cup of fresh strawberries measures only 84 cal? This is another
healthy snack which is ideal for any intermittent fasting plan.

4 - An Orange

A fresh orange is good for about 10 days in the refrigerator. If you have a cool
cellar or similar storage room, you can get that lifespan up to 2 weeks. In other
words, oranges last a relatively long amount of time. This can provide plenty of
healthy snacking opportunities for the intermittent faster.

A medium-sized orange has about 62 cal. This delicious and versatile fruit is high
in fiber, vitamins and essential minerals. It's also extremely low in natural sugar,
and tastes wonderfully sweet when fresh. The sweetness of an orange can help
you avoid reaching for unhealthier sweet treats like candy bars and sugar.

You probably know that oranges are a source of vitamin C. A single orange
delivers nearly all the vitamin C you need in an entire day, 93%. You also receive
5% to 11% of your daily requirements of fiber and folate, vitamin B1 and
pantothenic acid, copper, potassium and calcium.

Oranges are delicious, sweet treats that promote weight loss and other health
benefits.

5 – Grab a Handful of Almonds

Pistachios aren't the only nuts that make for a healthy fasting snack. A handful of
almonds (less than 1/4 cup) weighs in at between 80 and 100 cal. You get
between 15% and 49% of 8 essential nutrients like vitamin E and copper, vitamin
D and magnesium.

You get much needed omega-6 fatty acids into your body that aren't found in a
lot of foods.

Just like pistachios, the dietary fiber in almonds can fill up an empty stomach.
That's what makes them such a great snack for any weight loss plan. You also get
healthy monounsaturated fats and long-term storage. Keep almonds on hand
everywhere and you can avoid making unhealthy snacking choices.

6 – A Cup of Delicious Strawberries

Eat 1 cup of delicious, fresh strawberries and you only consume about 46 calories!
This means you could enjoy a cup of strawberries twice a day and still only be
getting 90 to 95 cal in your body.

You get the most nutrition and health boosting benefits with fresh strawberries.
Even so, frozen strawberries are nearly as healthy. The antioxidant benefits of
blueberries are here. There's a lot of vitamin C, a whopping 113% of your daily
requirement. People often think of citrus fruits providing vitamin C, but
strawberries deliver more per serving.

In addition to vitamin C, you get between 4% and 24% of 11 essential minerals

and nutrients. On top of everything else, strawberries are sweet and scrumptious
tasting!

7 – A Banana

One medium banana weighs in at around 90 cal. The composition of a medium-

size banana is 75% water, and this helps cleanse your system. You get nearly 3 g
of dietary fiber that lead to a healthy digestive process. Fat is basically
nonexistent, and you even get roughly 1 g of protein.

The healthy carbohydrates in bananas help you feel full after eating this healthy
snack. Potassium, vitamin B6 and vitamin C are on board, as well as other
minerals, vitamins and nutrients your body needs to keep you healthy.
Conclusion

Fasting has been used for thousands of years to strengthen mind, body and spirit.
This is not just true in the history of one culture or another. Fasting is present in
Eastern and Western societies and is a globally accepted way to improve physical
and mental health.

Some people that struggle to lose weight and keep it off find fasting is an answer
to this problem. Because of the way different fasting methods create ketosis in
the human body, this accelerates fat burning. You burn fat rather than storing it.
This can help people who are overweight and obese lose weight. Many find
intermittent fasting creates weight loss beginning almost immediately once a plan
is undertaken.

Heart disease is the number one killer around the world. Internet intermittent
fasting reduces your risk of developing multiple types of heart disease. It makes
your heart stronger. Cancer is a leading cause of death in most modern societies.
Fasting reduces the risk that you will develop cancer. Cancer doesn't kill
immediately. It can often cause a long and slow health crisis that leads to death.
Fasting can help you avoid that terrible experience.

Fasting makes your brain stronger. You lower your risk of developing dementia,
Parkinson's disease and Alzheimer's. Your cells become stronger and repair
quicker when they have been damaged. Oxidative stress is reduced, and in some
cases avoided. This means you slow down the natural aging process. Many people
have found that their skin, hair, mental energy and emotional balance all benefit
from a fasting approach to eating.

If you want to lose weight and keep it off, as well as enjoy other
substantial health benefits, try one of the fasting methods in this report.
Experiment. Don't forget that this is about making you healthier. It's not about
following strict rules just because they work for someone else. If a 16/8 fasting
plan is too tough for you, try going 14 or 15 hours without eating every day. If you
don't see the health rewards you're looking for, give the warrior diet or meal
skipping plans a try.

You should also remember that "what" you eat is as important as "when"
you eat and when you fast.

This means by simply changing your diet to predominantly plant-based foods,

whole foods, raw fruits and vegetables when possible, you can dramatically and
positively impact your health from head to toe.

Eat healthy protein sources such as grass-fed beef and wild-caught fish. Pasture-
raised and organic poultry and eggs are also excellent protein sources. Eat fresh
nuts, seeds and berries. You want to consume mostly food that hasn't been highly
processed or cooked so long that it loses most of its nutrients and minerals.

Drink lots of filtered water and coffee without creamer, sugar and other additives.
Drink health boosting herbal teas every day. This keeps you hydrated, which is
important no matter what type of healthy eating plan you follow.

Finally, know in your mind that this is going to work. Visualize your desired
physical and mental goals. The power of the human mind is incredible. Coupled
with an intermittent fasting plan proven to deliver lasting weight loss and other
amazing health rewards, a positive mindset can generate wondrous results.