• I just want to share my joy of finding an unbelievably easy (and absolutely free of money!) solution with other fat people - that's it.
• Are you overweight? Or even have morbid obesity?
• Have you lost the hope of getting rid of excess weight in this reincarnation?
• There is a way to become slim and healthy in a year or so (maybe, just in a few months).
• The method is free - you don't have to pay for anything at all.
• So, you will not find me suggesting that you buy something.
• I had a bariatric (weight loss) surgery scheduled, but I canceled it.
• Because I found a more natural, efficient, safe and steady method.
• You don't need to exercise or do any sport.
• You don't need to keep a diet (hate that word!).
• You don't need to count calories or calculate the ratio of proteins, fats and carbohydrates.
• It's very easy (in contrast to rigorous diets, growing more and more difficult to keep).
• It's easier to do than not to do! This is not a joke - you will understand soon what I mean.
• It's not the stupid advice "simply eat less" which is unrealizable in your current situation.
• You WILL eat less, but naturally, with no effort and zero physical or mental suffering.
• Even if you are very-very obese and do not believe that this can be in reality!
• The method is not promoted by doctors, dieting experts and wellness coaches.
• If they reveal this secret, they will not see you (and your money) anymore.
I started practicing that method in Aug 17, 2017 with weight 326 lbs (148 kg). Here is my progress up to this day:
|Aug 17, 2017 (initially)||326 lbs (148 kg)||-||44|
|Sep 17, 2017 (1 m)||295 lbs (134 kg)||31 lbs (14 kg)||40|
|Oct 17, 2017 (2 m)||271 lbs (123 kg)||55 lbs (25 kg)||37|
|Nov 17, 2017 (3 m)||254 lbs (115 kg)||72 lbs (33 kg)||35|
|Dec 17, 2017 (4 m)||243 lbs (110 kg)||83 lbs (38 kg)||33|
|Jan 17, 2018 (5 m)||234 lbs (106 kg)||92 lbs (42 kg)||32|
|Feb 17, 2018 (6 m)||225 lbs (102 kg)||101 lbs (46 kg)||31|
|Mar 17, 2018 (7 m)||221 lbs (100 kg)||105 lbs (48 kg)||30|
|Apr 17, 2018 (8 m)||216 lbs (98 kg)||110 lbs (50 kg)||30|
|May 17, 2018 (9 m)||214 lbs (97 kg)||112 lbs (51 kg)||30|
|Jun 17, 2018 (10 m)||212 lbs (96 kg)||114 lbs (52 kg)||29|
9 MONTHS AFTER STARTING THE PROGRAM:
What can "magically" bring you to your normal weight is Intermittent Fasting (IF).
• It's simply eating only 1 or 2 times per day.
• Fasting is the period between the last meal of one day and the first meal of the next day.
• So, it's not scaring at all: the fasting length is measured in only hours, not days.
• No food is allowed in the fasting period - only drinks with no calories (but NOT only water - you can drink unsweetened coffee and teas).
• After a few days, your body will work in a mode in which hunger will practically disappear.
• But if you will occasionally feel it, here you will be armed with tips and tricks how to remove it quickly without interrupting fast.
• If you eat twice a day (not once), then no snacks are allowed between the meals.
• To start your way to slimness and health, simply remove breakfasts from tomorrow!
The word "fasting" confuses and... scares!
When you hear "fasting" you probably get instantly turned off. However, let me tell you that it is not as nightmarish as you think. I say "I'm fasting" even for a short time and everybody freaks out and fears that I'm going to die of starvation. People are shocked, and I am just laughing - I'm pretty famine-resistant! You already fast each night while sleeping - that's why the first meal of the day is named breakfast.
For daily eating patterns involving a limited window of time each day, I prefer the term "Time Restricted Eating" rather than "Intermittent Fasting". I feel like time restriction is a pretty normal way of eating and would like to see more people using that term to push the practice into mainstream mindset. The term "Intermittent Fasting" should refer to longer time periods between meals and weekly/monthly eating patterns, for example fasting 36-48 hours each week. Since the phrase "Intermittent Fasting" is generally accepted as the term for what I am doing, I will use it on my website, but keep in mind that "Time Restricted Eating" is meant.
INTERNAL MECHANICS - HOW IT WORKS
When you eat food, you give the body relatively large amounts of energy in a short period of time. Part of this energy is burnt, and some is stored in the form of fat for further use. In our body, there are two main energy storage facilities the excess calories, eaten during the day, are sent to: fat and glycogen. First of all, the organism uses glucose (your buns and sweets), which is in the blood after eating. When all the reserves of glucose are exhausted, the organism uses glycogen. When all the reserves of glycogen are exhausted, the organism uses fat. Immediately after eating, fat burning does not occur, because the body is in the regime of retaining fat deposits. The reason for this is simple: why should the body burn fat for energy production, if you have provided that energy in the required quantity (and even more) in your recent meal? The metabolic state, in which energy is extracted from glucose in the blood (the source of which is the just eaten food), and the excess is deposited as fat, is called glycolysis.
After several hours, the body completes the digestion and absorption of food, and goes into the "post-absorptive" state. The energy obtained from food is over, but the organism must continue to function. What can the body do to meet its energy needs? That's right - it can burn fat. The body cannot function without energy, so now it is forced to go into the fat burning regime to work until the next meal comes. There is a transition from glycolysis to the opposite state, called ketosis: now most of the energy is provided by the cleavage of fats previously accumulated in the body, fatty acids and ketones (aka ketone bodies).
The same facts but looking at the clock
To process the eaten food, your body needs appr. 3-5 hours depending on what and how much you have eaten. During that time, no fat burning occurs: the food is the supplier of energy because it is a much more readily available source of energy compared to stored fat. So, the transition from external sources of energy to internal fuel stores starts 3-5 hours after eating, and keeps gaining momentum.
The main process of fat burning begins about 12 hours after eating, when the burning of all carbohydrates obtained with this food is completed:
What does all that mean?
None of us ever begin to seriously burn fat for energy, as we are constantly eating something and snacking - from the moment we wake up until going to sleep. Think about that: in the morning we always have breakfast just at the very moment when those 12 hours without the food have passed, and the fat burning process was about to start working to its fullest!
That's why we gain weight.
Insulin plays a very important role in this game
Wikipedia: In glycolysis, higher levels of insulin promote storage of body fat and block release of fat from adipose tissues, while in ketosis, fat reserves are readily released and consumed. For this reason, ketosis is sometimes referred to as the body's "fat burning" mode.
The sugar conspiracy | The Guardian: Far from being an inert dumping ground for excess calories, fat tissue operates as a reserve energy supply for the body. Its calories are called upon when glucose is running low – that is, between meals, or during fasts and famines. Fat takes instruction from insulin, the hormone responsible for regulating blood sugar. When insulin levels rise, fat tissue gets a signal to suck energy out of the blood, and to stop releasing it. So when insulin stays high for unnaturally long, a person gains weight, gets hungrier, and feels fatigued.
To practice Intermittent Fasting, you do not need to plunge into the abyss of medical knowledge, but the following two facts should be carved in your mind as in a stone:
- Any food intake leads to an insulin spike. The higher the level of insulin, the more fat is stored:
FOOD > INSULIN INCREASING > KETOSIS REDUCTION > FAT STORAGE
What does it mean practically? Even the most insignificant snack interrupts fasting.
- When we do not eat (fast), insulin falls, causing the opposite effect. The spike from the previous meal gradually subsides back down to the background level. The lower the level of insulin, the more the stored fat is burned:
FASTING > INSULIN REDUCTION > KETOSIS INCREASING > FAT BURNING
The next video is only 2 min 40 sec long - please watch:
3 MEALS A DAY (EVEN WITH NO SNACKS) - NOT A GOOD IDEA
The following graph shows the phases of fat accumulation and burning in the usual "classic" 3-meals a day lifestyle - even without snacks between the meals:
Once you begin to burn fat, the process is almost immediately interrupted by the next meal:
5-6 MEALS A DAY (MAIN MEALS + SNACKS) - VERY HARMFUL PRACTICE
One of the most common myths of "proper nutrition" is: 5-6 small meals a day is the right solution. The logical chain seems flawless: small portions - a small amount of food - losing weight. Ask any doctor, nutritionist or wellness trainer; everybody will repeat this mantra. Well, not even a mantra – it is a truth beyond question! You want to lose some weight, to live a healthy life? Eat every 2-3 hours, and this will presumably melt down extra pounds of your body weight ("You should not skip meals, because that will make your body think it's starving, and it will start storing fat like crazy in order to survive the period of famine - this is an evolutionary mechanism that allows living beings to survive", "To keep your metabolism revving, you should eat snacks every once a while", "If you do not eat for a few hours, you feel severe hunger and eat more than you need"). In fact, my friends, eating many times a day in order to speed up your metabolism and slim down is nothing but a myth – an obsolete one.
If you add snacks between the main meals or simply eat 5-6 times a day as all those health specialists suggest, your body is accumulating fat during the whole day. Often, new food comes even before the previous meal has been digested - a non-stop conveyor of building material for your ass!
The fat burning stage is not even reached - you give it no chance to start because you excrete insulin all the time:
2 MEALS A DAY
Well, here we come to the Intermittent Fasting! The most popular and easiest protocol is "16:8". That means: 2 meals during the day must fit into the 8-hour "eating window", and in the remaining 16-hour period of "fasting" only beverages without calories are allowed (water, tea, coffee - anything without milk, cream, sugar and other calories). Those 16 hours are enough to consume glycogen and start burning fat. This is the essence of Intermittent Fasting. So, you simply remove breakfasts, and your new life has begun!
Yes, yes, I know that your doctor says: "Breakfast is the most important meal of the day!"... But he/she is simply wrong. Unfortunately this is terrible advice. When you first wake up in the morning, your insulin level is quite low and most people are just starting to enter the fasted state, 12 hours after eating the last meal of the previous day. The worst thing you could do is to eat food, spiking insulin and glucose and immediately shutting off fat-burning. A much better choice would be to push the first meal of your day out at least a few hours, during which you can fully enter the fasted state and burn stored body fat. The VERY WORST would be to eat a high carbohydrate breakfast, spiking insulin and glucose as high as possible; in addition to shutting off fat-burning for likely 12 hours, this will drive as many calories as possible into fat stores as well as providing further reinforcement of the burning of glucose rather than fat (fucking bagels, wafers, jam and sweet yogurt in hotels' "continental breakfasts"!). Also, high spikes of insulin and glucose always lead to large drops in glucose a few hours later, which triggers HUNGER (if you want to have hypoglycemia or low blood sugar and ravenous hunger, just eat a breakfast of pure carbohydrates and then wait 2-3 hours to see how you feel: you will be ready to eat the whole world!). Also, as you can read on the page HOW TO START, skipping breakfast prolongs the effect of growth hormone, produced nightly, which plays an important role in weight loss - it "opens the fat depot" i.e. enables the use of fat deposits as a source of energy. This hormone "acts" not only in the second half of the night (when it is being produced), but also for several hours (up to 7-8!) after you have awaken. But only until the moment you eat!
Very soon, when you will be adapted to burn fat (following the instructions on this site), you will not be hungry in the morning, so you will need zero will power to skip breakfast.
Now, when you eat twice a day, much more time is devoted to fat burning:
Your "eating window" can be noon to 8PM (the most popular schedule), 11AM to 7PM, 1PM to 9PM - whatever. My son (who has lost a loooot of weight eating twice a day) prefers to skip dinner, but most people feel more comfortable to skip breakfast.
The shorter the "eating window", the better!
The logic is simple: since all the "work" to make you slim and healthy is done by the fasting stage, the "eating window" is useless from that viewpoint. So, it makes sense to make that window as short as possible. 8 hours is the maximum allowed, but if you decrease it to 6 hours (the "18:6" protocol), then your efforts will be much more effective, since 2 more hours will be dedicated to fat burning every day. Try the window from noon to 6 PM. It's easy: you simply skip breakfast (like in "16:8"), but eat dinner 2 hours earlier. Even doing that, after the dinner, you don't have enough time to become hungry before going to sleep.
A little bit later, it's even possible to do a 4 hours eating window ("20:4"). You might say: "How can I have 2 meals in 4 hours? I will not be hungry so soon after the first meal, especially when I am in deep ketosis!". That's true. However, you can have a snack some time after the meal. You will do that only if you really want to... But the most amazing thing is that you will not want! In fact, I eat additional food after the main meal very rarely - sometimes I gnaw nuts or sunflower/pumpkins seeds while watching a film, but that is an exception, not the rule. In most days, I feel so full after eating my small daily portion, that it's impossible to eat something else. I love seeds very much, so it happens that I intentionally eat an extra small main portion to allow spending time with a film and seeds later on. What I practice, is very similar to "20:4". In the Intermittent Fasting community it is called OMAD -
ONE MEAL A DAY
This option is the most effective variant of IF. Your body turns into a fat burning machine!
Fat is being burned throughout almost the entire day:
I switched to OMAD on the 6th day after starting IF. That was not planned in advance - I just did not want to eat (why should I force myself?).
There are people who still count calories, trying to be in the deficit (i.e. to consume less calories than they spend) - even on IF. But on OMAD it's meaningless at all. Why? Because it's very difficult (almost impossible) to consume so many calories in one meal, even if you would like to!
BTW (believe or not!), OMAD is much easier than 16:8 since the ketosis is deeper (and absence of feeling of hunger depends on ketosis level).
Now, it's extremely important to read 2 the following pages:
The experts have been wrong a few times and this is one of them. They were wrong when they declared fat to be the enemy. By pushing everyone to a lower fat diet, they inadvertently pushed everyone to a higher carb diet. It turned out that carbs were the real enemy, especially simple carbs, and especially sugar.
The combination of a high carb diet coupled with the other wrong advice of don’t skip meals and snack frequently (“6 meals a day”) have been a disaster. The carbs spiked insulin higher than it should have gone for a healthy meal and the 6 meals a day would not let the insulin return back down to baseline. Why? Insulin is fast to rise and slow to fall. You eat a high carb meal (say for breakfast), and it spikes insulin way up. As it is still falling, its time for your mid-morning snack. Next spike up. Lunch kicks it back up again before it has fallen etc. The result is that the cells of your body are marinating in insulin practically all day and if you snack at night before bed, your cells will get very little break each day from the insulin assault.
There are several problems with this way of eating. Insulin is a barrier to burning fat. Your fat cells cannot release fat in the presence of insulin. Usually if you are eating this way, you can live off of the food you are eating but if you are trying to lose fat (weight), it will be more difficult than it needs to be. The other problem is that constant high insulin leads to “insulin resistance”. The more insulin resistant you become, the more insulin you produce at each meal to get the same job done making it take longer and longer to get back to baseline. This means that you’ll be spending more time soaking in insulin making you more and more insulin resistant. This is the “vicious cycle” that Dr. Jason Fung describes which leads first to weight gain because fat cannot be burned, and eventually to Type-2 Diabetes when your cells are so insulin resistant, they are burned out. Dr. Joseph Kraft studied over 14,000 people and found that most overweight people are insulin resistant making it difficult for them to lose weight as well as causing other health problems.
What is the antidote to all of this? Intermittent Fasting! Intermittent fasting is compressing your eating time into a smaller than we are used to window so as to MAXIMIZE the time that we are at low (baseline) insulin. The most common (and easiest to do) form of IF simply stops eating around 7 or 8pm and skips breakfast so the first meal of the day is around noon. This gives your body 16 to 17 hours of a break each day with about 12 of those hours (or more when you become fat adapted) are with insulin at base. These extended times each day of low insulin allows your insulin resistance to *reverse* itself, healing over time. The extended time of low insulin also gives your body a lot of time to release fat and get its energy from fat. As your insulin resistance heals, you will return to baseline insulin levels faster and faster after a meal making it easier to switch to burning fat even between meals. This is part of what is called being “fat adapted”. The other part is that as you spend more time in low insulin burning fat, your body makes more fat burning enzymes converting you from a sugar burner to a fat burner. (or at least having plenty of both kinds of enzymes on hand).
ADDITIONAL BENEFITS OF INTERMITTENT FASTING
In addition to losing weight, you will enjoy other benefits of IF - that's why even slim people practice it:
- IF unbelievably improves brain function: boosts mental clarity, concentration, learning, memory and creativity.
- The heart and other organs work more efficiently.
Our body organs and tissues work much better when they use ketones as a source of fuel, including the brain, heart and the core of our kidneys. If you ever had a chance to see a heart working in real time, you might have noticed the thick fatty tissue that surrounds it. In fact, heart surgeons get to see this every day. A happy beating heart is one that is surrounded by layers of healthy fat. Both the heart and the brain run at least 25% more efficiently on ketones than on blood sugar. Ketones are the ideal fuel for our bodies unlike glucose – which is damaging, less stable, more excitatory and in fact shortens your life span. Ketones are non-glycating, which is to say, they don’t have a caramelizing ageing effect on your body. (source)
- IF decreases cancer risk, and helps to defeat cancer. IF lowers blood glucose and IGF-1 levels, which reduces the risk of cancer (source). Studies have found that reducing energy intake and fasting for longer intervals can reduce the risk of breast cancer (source).
...fasting might force a person's body to run on something other than sugar for energy. Cancer cells, might not be able to run on that alternate fuel source, called ketones — potentially starving them out and making them more vulnerable to treatments" (source)Even more: ketone bodies cause death of cancer cells. The following illustration shows how this occurs even in the presence of glucose:
More information about that in Google.
- IF initiates a process called autophagy, i.e. cells rejuvenation, which prolongs life (and prevents cancer as well). During autophagy, waste is removed from the cell. The cells are broken down and all of the non functional proteins from cells are removed over a period of time. Protection from degenerative diseases becomes possible because of increased rate of autophagy.
Video 1, Video 2, Video 3
What is Autophagy?
The Profound Benefits of Fasting (and Autophagy).
How to Renew Your Body: Fasting and Autophagy.
Scientific research: Short-term fasting induces profound neuronal autophagy.
- IF has anti-inflammatory effects on the body. It has been shown to significantly reduce inflammation (the cause of many chronic diseases that we face today), boost immunity and enhance tissue healing. This is one of the reasons why many people feel nauseated when they have infections. This innate mechanism is the body’s way of influencing us to fast so it can produce the right environment to boost natural immunity. There are many methods for how IF reduces inflammation:
- Autophagy, described above. If old or damaged cells remain in the body, they create inflammation. IF stimulates autophagy, helping the body to cleanse itself, thereby reducing inflammation.
- Ketones . One of the most abundant ketones, β-hydroxybutrate, actually blocks part of the immune system responsible for regulating inflammatory disorders like arthritis and even Alzheimers.
- Less free radicals. Fat, used as energy supplier in ketosis, is actually a better and cleaner source of fuel than carbohydrates. Not only does fat produce more energy per gram than carbohydrates do, but it actually produces less free radicals, which cause inflammation. When your mitochondria, your cells batteries, use carbohydrates to make energy (in contrast to fat), there is a waste that gets produced in the form of free radicals.
- Insulin sensitivity. Fasting has been shown to help resolve insulin resistance. When the body becomes resistant to insulin, insulin and glucose build up in the blood and create inflammation. IF allows your body to take a break. Since there is no food to digest and your body uses up all it’s sugar stores, insulin levels begin to drop, allowing the body to re-sensitize to insulin again.
- IF helps to improve stress levels. Today, mental chronic stress is one of the most ignored conditions. Host of diseases start to bud from regular stress. Few of the effects of stress on human body are aging, strokes and fatigue. Free radicals are the main damaging molecules. They tend to react with our DNA and other important molecules at cellular level, thus, damaging them. Numerous conducted researches have data that conveys about the improved resistance to stress after switching to intermittent fasting.
- IF can prolong life. It can increase a person's lifespan by up to 30% according to some researchers (source), boosts the body's stress resistance, which increases longevity in humans (source), and helps protect and treat the body from disease, which can delay aging (source). Intermittent fasting can prolong the health-span of the nervous system by impacting biological pathways that regulate the lifespan (source).
SOUNDS TOO GOOD TO BE TRUE...
AND TOO EASY FOR SUCH AMAZING RESULTS...
SOMETHING MUST BE WRONG HERE...
One can read all the way to this point and think: "They are about to peddle me something like a weight loss online course, or a biologically active dietary supplement...". Well, generally I have nothing against earning extra money... The only problem is that I have nothing to sell you since you don't need to buy anything: eating once or twice a day does not require any supplements, pills, herbs, powders, mixtures, slimming teas, fitness and sports coaches, online courses (this site contains all the basic information needed, and other information is easily googlable), gym tickets and home sports equipment. The only thing you need is... eating once or twice per day! Can I sell you removing one or two meals from your daily schedule? That is why corporations are reluctant to tell the truth, this is why we kept jumping from one wrong method to another for decades, like blind kittens. The hypnotic mindset to "eat often by tiny portions" has harmed life of many, but it is a source of huge profits for the multi-billion machine of doctors, pharmacists, dietitians, fitness clubs, healthy life coaches and food production/selling sector:
More detailed explanation of the internal mechanics of IF:
How Does Intermittent Fasting Work?
The Sweet Spot for Intermittent Fasting
IF for beginners (Q&A)
How We Get Fat
Is Your Snack Plotting to Kill You?
Time Dependence of Obesity – Hormonal Obesity
Harvard University-Educated Doctor is an advocate on eating just ONE meal a day
FORUM in reddit.com (OMAD)
IF/LCHF Books (must read!!!):
All the books, provided as directly downloadable files, were found by me in the Internet in free access and only copied here.
I know that you are busy, so the books are listed in the order of their importance (by my opinion). Lifehack: download the files to your smartphone and listen as audiobooks using the @Voice Aloud Reader or another TTS (text-to-speech) app.
The Obesity Code. Unlocking The Secrets Of Weight Loss by Jason Fung (pdf)
Why We Get Fat And What To Do About It by Gary Taubes (pdf)
The Time Machine Diet: Travel Back to Your Naturally Healthy Energetic Self by Vadym Graifer (Amazon)
Fat For Fuel by Joseph Mercola (pdf) (epub)
Grain Brain. The Surprising Truth About Wheat, Carbs, and Sugar - Your Brain Killers by David Perlmutter (epub)
The Case Against Sugar by Gary Taubes (epub)
The Complete Guide To Fasting by Jason Fung (pdf)
The Diabetes Code by Jason Fung (epub)
The Fast Diet - audiobook: listen on Youtube, download (then click Audio to download the sound only)
Obesity Code Diet (Dr Jason Fung)
The Dr. Jason Fung Fan Club - Fasting Support
The Obesity Code Network: Fasting Support with Megan Ramos & Dr. Jason Fung
HVMN - (WeFast) Intermittent Fasting and Metabolic Performance Community (the "biohackers", mentioned above)
Intermittent Fasting - Opinions Welcome!
Intermittent Fasting Open Minded Group
16:8 Intermittent Fasting UK
One Meal A Day IF Lifestyle
OMAD Diet - One Meal a Day Diet
OMAD + Keto diet:
OMAD & KETO 23:1 for weight loss
IF + Keto diet:
Ketogenic Intermittent Fasting
Intermittent Fasting and Keto
IF + LCHF ("Low Carb High Fat") diet:
Intermittent Fasting with LCHF for Health and Weightloss
For women only:
Intermittent Fasting For Women
Intermittent Fasting For Today's Aging Woman Community Group
NOT FOR EVERYONE...
Intermittent Fasting is prohibited or not recommended (see your doctor!) if you are:
- Pregnant or breast feeding.
- A type 1 (or type 2 insulin-dependent) diabetic (Intermittent Fasting can help and even be very efficient, but don't act without permission and supervision of a doctor who has the expertise in both diabetes and fasting!!!).
- Experiencing chronic stress.
If you have excess weight, then there is a good chance that you are also suffering from a syndrome of Obstructive Sleep Apnea!
You can find in the Internet very many people who have lost wight significantly using IF. I will give some examples here.
Eating once a day, the owner of the site omad.info has lost 178.4 lbs (80.9 kg) - from 363.4 lbs (164.8 kg) to 185 lbs (83.9 kg) - in 1 year 3 months (May 2013 to August 2014):
This couple has lost on IF (eating twice a day - even not OMAD!): he - 155 lbs (70 kg), she - 80 lbs (36 kg) (here you can watch a video interview with him):
"The photo of my daughter and I on the left is from 9 months ago. The one on the right is from today and I am 83 pounds [37 kg] lighter and so proud." (original FB post - you must be in the group to see it):
"21 months - Down 180 lbs [81 kg] as of this morning. 54" waist down to a 32"." (original FB post - you must be in the group to see it):
Sumaya Kazi lost 50 pounds (22 kg) in 7 months:
Another example: How I lost over 80 pounds eating one meal a day
Mark this day in your calendar - it's the day which has changed your life! Tomorrow you begin a new, much better life, but don't forget to register in a file your current weight and take a picture of the old version of you for the future "before and after" pictures couple! Good luck!