I’m 63 years old and I have been following a daily 19 hour protocol called Fast 5, fast5.org for two years. I eat lunch at 3pm and dinner at 7pm close my eating window at 8pm. I’ve lost 43 lbs and kept it off, feel great and I am no longer pre diabetic. I eat what I want and don’t track anything. I belong to a Facebook Intermittent fasting group called Fast Club and would to have you check it out. Fasting is free and it works!
Hello Maria, I can honestly say I look forward to my morning black coffee now, just as much as I enjoy a cup with a little cream, once my eating window opens late afternoon. My easiest “go-to” tip is adding just the smallest pinch of pink Himalayan salt to my coffee. It really works to smooth out the black coffee bitterness! Good luck with your IF journey, Maria!
Finally, note that fasting to induce ketosis can also trigger a set of symptoms often known as the “keto flu.” Fasting ketosis symptoms may include decreased energy levels, increased cravings, digestive issues, muscle aches and dizziness. These symptoms can last between a few days to a few weeks when starting the ketogenic diet, but they typically subside once your body enters ketosis and begins to adapt.
The five most common methods of intermittent fasting try to take advantage of each of these benefits. But different methods will yield better results for different people. “If you’re going to force yourself to follow a certain method, it’s not going to work,” says trainer and fitness expert Nia Shanks. “Choose a method that makes your life easier,” she says. Otherwise, it’s not sustainable and the benefits of your fasting may be short-lived.
Intermittent fasting may work amazingly well for some people, and terribly for others. Most importantly, if you do decide to give intermittent fasting a try, be sure to listen to your body’s feedback. Easing into intermittent fasting by starting with shorter fasting windows can help with initial symptoms of hunger and discomfort. But if it becomes too uncomfortable, be honest with yourself, accept it, and move on.
Islam is the only major religion that engages in a fasting practice reflective of intermittent fasting in terms of both food consumption and diet consistency.[12] The duration of the Ramadan fast is between 28 and 30 days, depending on the year, and consists of not eating or drinking from sunrise until sunset.[12] During the holiday, Muslims eat twice per day: once in the morning before dawn and once in the evening after dusk.[12] A meta-analysis on the health of Muslims during Ramadan shows significant weight loss during the fasting period of up to 1.51 kilograms (3.3 lb), but this weight was regained within about two weeks of Ramadan ending.[13] The analysis concluded that "Ramadan provides an opportunity to lose weight, but structured and consistent lifestyle modifications are necessary to achieve lasting weight loss."[13] Negative effects of Ramadan fasting include increased risk of hypoglycemia in diabetics as well as inadequate levels of certain nutrients.[12]
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
AN IMPORTANT CAVEAT: Intermittent Fasting can be more complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc. If you fit into this category, check with your doctor or dietitian before adjusting your eating schedule. It also affects women differently (there’s a whole section dedicated to that below)
Before you start your IF plan, it's important to talk with a professional to make sure it's right for you. Women should be especially cautious as there are some mixed opinions on whether or not certain fasting protocols are healthy for female hormone balance. In addition, if you have adrenal fatigue or gut health issues you'll want to proceed with caution. If you have a history of disordered eating, you'll probably want to avoid fasting altogether..
Whichever option you choose, there's enough evidence to show that intermittent fasting has many health benefits. Dr. Palanisamy sums it up best by saying, "The final caveat is that some fasting is better than none. So if having a regular or even bulletproof coffee is the only way that you can stick with the practice of intermittent fasting, then it's probably worth it."
Jerimiah, the linked study in the article (https://www.sciencedirect.com/science/article/pii/S1550413118302535) specifically studied “eTRF”(Early Time-Restricted Feeding) from 8am – 2pm, and implies that eating earlier is better than later. I haven’t read the study (it’s behind a damn Elsevier pay-wall), so I don’t know how strongly they feel about early vs late, though. For me, personally, 12-8 is doable, and skipping dinner (given the existence of a family and the desire to have dinner with said family) isn’t doable, so I’m pleased to hear from you and April above that it’s working. Just starting!
I believe this is a disservice to those, like me, with a history of eating disorder. It has made experimenting with IF unnecessarily stressful. Despite my worry about what might happen (reading all these baseless cautions), I went ahead and experimented. In my experience, contrary to this “expert advice”, IF has been the most profoundly effective intervention I’ve experienced for my bulemia.
I dont think this test presents the whole picture. Dairy products can spike insulin levels based on the protiens (not the carbs) in dairy products, without raising blood glucose. When intermittent fasting, part of the benefit is to take insulin out of the picture during the fast. You could be increasing yur insulin levels using dairy products but not see a change in blood glucose.
Most of us have contemplated going on a diet. When we find a diet that appeals to us, it seems as if it will be a breeze to do. But when we get into the nitty gritty of it, it becomes tough. For example, I stay on a low–carb diet almost all the time. But if I think about going on a low–fat diet, it looks easy. I think about bagels, whole wheat bread and jelly, mashed potatoes, corn, bananas by the dozen, etc. — all of which sound appealing. But were I to embark on such a low–fat diet I would soon tire of it and wish I could have meat and eggs. So a diet is easy in contemplation, but not so easy in the long–term execution.

Second, fasting seems foreign to many of us simply because nobody talks about it that much. The reason for this is that nobody stands to make much money by telling you to not eat their products, not take their supplements, or not buy their goods. In other words, fasting isn't a very marketable topic and so you're not exposed to advertising and marketing on it very often. The result is that it seems somewhat extreme or strange, even though its really not.
Expect funny looks if you spend a lot of mornings with breakfast eaters.  A few weeks back I had a number of friends staying with me, and they were all completely dumbfounded when I told them I didn’t eat breakfast anymore. I tried to explain it to them but received a bunch of blank stares. Breakfast has become so enGRAINed (zing!) in our culture that NOT eating it sounds crazy.  You will get weird looks from those around you…embrace it. I still go to brunch or sit with friends, I just drink black coffee and enjoy conversation.
Two ground-breaking studies have recently been published on the effects of intermittent fasting on males. One group of researchers studied the effects that 16 hours of intermittent fasting had on males that lift weights. They found that muscle mass stayed the same, fat mass decreased significantly, and the males who fasted for 16 hours a day burned more fat for fuel compared to the control group that only fasted for 12 hours.
If you're looking to lose weight, this isn't a problem. And even if you're happy with your weight, this won't prove to be too much of an issue if you follow the daily fasting or weekly fasting schedules. However, if you're fasting for 24 hours per day on multiple days per week, then it's going to be very difficult to eat enough of your feast days to make up for that.
There are different types of intermittent fasting, but the most common involves only eating within a certain window of time each day. For example, you might only eat between 12pm and 6pm each day, giving you a 6-hour “feeding” window when you eat all of your calories for the day. That means you’ll be fasting for 18 hours in between. Your intermittent fasting ratio would then be 18/6.
Nuts and seeds make great snacks that are high-fat and can be eaten around 2:30 p.m. Soaking these beforehand can help neutralize naturally occurring enzymes like phytates that can contribute to digestive problems. Eat dinner around 5:30 p.m., and just like the 8-to-6 window plan, a dinner with some sort of wild-caught fish or other clean protein source with vegetables is a great option.
Hi Thea, That’s wonderful that IF has worked for you. Diets, and particularly fasting, can be very triggering for others with a history of an eating disorder. People who have been in remission can relapse. For more about what concerns and problems others have had, there is alot of information out there, and for starters I recommend this thorough article from Psychology Today: https://www.psychologytoday.com/us/blog/hunger-artist/201411/the-fast-diet-fast-route-disordered-eating
Now that you’re properly prepared, it’s time to get started with intermittent fasting keto. In addition to cutting carbs, increasing fat intake and restricting food consumption to a specific window of time each day, you should also be sure to stay hydrated and plan your workout routine around your fasting schedule. While exercising is okay during days that you fast, it’s important to listen to your body and avoid pushing yourself too hard.
As a functional medicine practitioner, I see a wide range of health problems that all stem from chronic inflammation. And while acute inflammation is a natural and healthy response to help fight off pathogenic bacteria and infections, long-term chronic inflammation that doesn’t subside when the threat is gone can contribute to everything from autoimmune conditions to cancer.
Nuts and seeds make great snacks that are high-fat and can be eaten around 2:30 p.m. Soaking these beforehand can help neutralize naturally occurring enzymes like phytates that can contribute to digestive problems. Eat dinner around 5:30 p.m., and just like the 8-to-6 window plan, a dinner with some sort of wild-caught fish or other clean protein source with vegetables is a great option.
Jerimiah, the linked study in the article (https://www.sciencedirect.com/science/article/pii/S1550413118302535) specifically studied “eTRF”(Early Time-Restricted Feeding) from 8am – 2pm, and implies that eating earlier is better than later. I haven’t read the study (it’s behind a damn Elsevier pay-wall), so I don’t know how strongly they feel about early vs late, though. For me, personally, 12-8 is doable, and skipping dinner (given the existence of a family and the desire to have dinner with said family) isn’t doable, so I’m pleased to hear from you and April above that it’s working. Just starting!
On the flip side of that, eating keto can make your periods of fasting more manageable. For example, someone who is eating a diet higher in carbs will likely have more discomfort with intermittent fasting as the body constantly switches between glucose for fuel and ketones for fuel. By continuing to eat keto even during feeding periods, you can keep your body constantly running on ketones.
Also, if you eat a big dinner the night before, I think you’ll be surprised by how much energy you have in the morning. Most of the worries or concerns that people have about intermittent fasting are due to the fact that they have had it pounded into them by companies that they need to eat breakfast or they need to eat every three hours and so on. The science doesn’t support it and neither do my personal experiences.
Whichever option you choose, there's enough evidence to show that intermittent fasting has many health benefits. Dr. Palanisamy sums it up best by saying, "The final caveat is that some fasting is better than none. So if having a regular or even bulletproof coffee is the only way that you can stick with the practice of intermittent fasting, then it's probably worth it."
None of the coffee additives caused a significant drop in our blood ketone levels. At 120 minutes, my, (Becky’s), ketone readings increased after drinking black coffee, coffee with cream, coffee with MCT oil, and coffee with butter. At 120 minutes, Keith’s ketone readings dropped by 0.1 mmol/L after drinking only black coffee. His ketone readings rose slightly after consuming coffee with cream, MCT oil, and butter.

Well, most notably, it’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you'll try to keep your calories the same when you start intermittent fasting. (Most people eat bigger meals during a shorter time frame.) Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean.
There are different types of intermittent fasting, but the most common involves only eating within a certain window of time each day. For example, you might only eat between 12pm and 6pm each day, giving you a 6-hour “feeding” window when you eat all of your calories for the day. That means you’ll be fasting for 18 hours in between. Your intermittent fasting ratio would then be 18/6.
Weight-loss resistance can often be due to an underlying hormone imbalance. Leptin resistance occurs when your brain stops recognizing leptin's signals to use your body’s fat stores for energy. This causes your body to continually store fat instead of using it. Intermittent fasting has been shown to improve chronic inflammation that can dull the brain’s leptin receptor sites.
Second, fasting seems foreign to many of us simply because nobody talks about it that much. The reason for this is that nobody stands to make much money by telling you to not eat their products, not take their supplements, or not buy their goods. In other words, fasting isn't a very marketable topic and so you're not exposed to advertising and marketing on it very often. The result is that it seems somewhat extreme or strange, even though its really not.
Weight-loss resistance can often be due to an underlying hormone imbalance. Leptin resistance occurs when your brain stops recognizing leptin's signals to use your body’s fat stores for energy. This causes your body to continually store fat instead of using it. Intermittent fasting has been shown to improve chronic inflammation that can dull the brain’s leptin receptor sites.

Pros: While 24 hours may seem like a long time to go without food, the good news is that this program is flexible. You don’t have to go all-or-nothing at the beginning. Go as long as you can without food the first day and gradually increase fasting phase over time to help your body adjust. Pilon suggests starting the fast when you are busy, and on a day where you have no eating obligations (like a work lunch or happy hour).
Hello Maria, I can honestly say I look forward to my morning black coffee now, just as much as I enjoy a cup with a little cream, once my eating window opens late afternoon. My easiest “go-to” tip is adding just the smallest pinch of pink Himalayan salt to my coffee. It really works to smooth out the black coffee bitterness! Good luck with your IF journey, Maria!
You’re consuming less food and thus spending less money. Rather than overeating to put on 1 pound of muscle and 4 pounds of fat in a week or two, you’re aiming to eat exactly enough to put on 1 pound of muscle without adding much fat on top of it.  Yeah, it’s a delicate balance, but there’s far less swing involved. You are just slowly, steadily, and consistently building muscle and strength over many months.
×