BEGINNER’S GUIDE TO SUCCESSFULL WEIGHT LOSS · Generally speaking, women should fast for about 13 to 14 hours a day. Men should fast up to 16 hours a day. One of the most important

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INTRODUCTIONThe History of Fasting What Is Modern Fasting?The Basics of Intermittent Fasting

FASTING BENEFITS

DIFFERENT METHODS OF FASTING The 5:2 Fast: Two Days Per Week Random Meal Skipping Fasting on Alternate Days 12-Hour Fasts 16-Hour Fasts 20-Hour Fasts: “The Warrior Diet” 24-Hour Fasts

USEFUL TIPS TO HELP YOU SUCCEEDStaying Hydrated Cutting Down on Snacks Ways to Beat Food Cravings Calculating Your Calorie Intake Exercising During Intermittent Fasting

GETTING STARTED

FAQS

WHY CHOOSE DOFASTING?

32 DoFasting: Beginner’s guide

In recent years, everything has changed. Today, we have access to unlimited amounts of food and our bodies find it difficult to handle the load. That’s where the need for Intermittent Fasting comes from. It’s only when we are not eating or drinking anything with calories in it that our bodies can begin the process of repair and create space for new cells to grow.

Intermittent Fasting doesn’t prohibit people from eating, but encourages them to eat only the food we need, when we need it, so we don’t eat more than our bodies are capable of processing.

THE HISTORY OF FASTING

Before the modern era, eating patterns were irregular because of war, insect infestations, diseases, and other interruptions. Access to food was restricted, and sometimes people starved – for both short and long periods of time. During summer and fall, people had access to plenty of fruits and vegetables, but in winter and spring these foods were scarce. Periods without regular access to food lasted longer than you might expect, from weeks to even months. These hard times may explain

why one of the Four Horsemen of the Apocalypse is named Famine.

Fasting is the most time-honored healing tradition in the world. It’s a part of every culture and religion on Earth. People from civilizations like Egypt or Ancient Greece would introduce periods of voluntary fasting into their personal lives. They observed that fasting had many health benefits, which is why they engaged in the practice even when the periods of involuntary starvation had ended. They called it “cleansing,” “purification,” and “detoxification.” If you think about it now, these civilizations were much more advanced than we credit them for.

WHAT IS MODERN FASTING?

Mankind has a long history of fasting, but the aspects of how and why we do it have drastically changed.

Modern Intermittent Fasting consists of periods of fasting that occur regularly between periods of eating. You are still able to eat a normal amount of food, but you simply do it in a smaller time frame, which is called your ‘eating window.’

Today, you have the freedom to choose from many different methods of fasting. Fasts can last from 12 hours to 24 hours. You can choose to fast once a week, once a month, or even once a year. You can do shorter fasts daily, or longer ones (24-36 hours) two or three times per week. There is no single best way for everybody – it is always a personal preference.

What’s the difference between fasting and starvation? Well, for starters, people who are starving are not doing it voluntarily. They simply cannot tell when they will eat next. It can happen during war and famine, when food is scarce. However, those who choose to fast are fully in control of their eating patterns.

Fasting is a voluntary abstention from eating for health, weight loss, or other reasons. It can be simple, practical, and very effective.

THE BASICS OF INTERMITTENT FASTING

Intermittent Fasting is an eating pattern where you cycle between periods of eating and fasting. Most of us already “fast” every

day, while we are sleeping. Intermittent Fasting can be as simple as extending that fast for a few hours longer.

However, if you’re thinking about fasting as a long-term lifestyle change, you can choose from a number of Intermittent Fasting methods that are easy to implement into your daily routine.

Here’s one example: Skip your breakfast and have your first meal at noon. Then have your last meal at 8 p.m. That’s it! You’ll have fasted about 16 hours in a day, which would be the 16/8 method – eating for 8 hours and fasting for 16 hours. That’s one of the most popular methods of fasting.

Generally speaking, women should fast for about 13 to 14 hours a day. Men should fast up to 16 hours a day.

One of the most important aspects of Intermittent Fasting is timing. In order to adjust the release of hormones in your body, it’s better to fast around the same time each day. This way, you will be able to ease your body into this new eating pattern and, of course, stick to the plan for the long term.

Take a good look at human history and you will find that fasting is deeply rooted in our biology. Back in the day, access to food was limited, which led to natural periods of fasting and changes in human evolution. The human body, including the brain, became accustomed to regular food scarcity.

I N T R O D U C T I O N


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SLOWS DOWN THE AGING PROCESS

Aging is a process that can’t be stopped, but changing the way we treat our bodies dramatically affects the way we age.

According to research, dietary restrictions such as Intermittent Fasting can keep our mitochondrial networks in a “youthful state.” This means that the fasting process activates the life-extending mechanisms, creates space for new cells to grow, and literally rejuvenates our bodies.

BENEFITS YOUR SKIN

Intermittent Fasting has helped numerous people who suffered from skin-related problems, such as acne. The secret is, when you give your body an extended break from its digestion routine, it kick-starts your body’s detox mechanism too. Those who allow their body to adjust to this new digestion pattern claim to enjoy clear, glowing, healthy skin – an unexpected, long-lasting perk that comes with Intermittent Fasting.

SIMPLIFIES YOUR LIFE

When you eliminate the number of meals you eat in a day or week, you also find this amazing added benefit: meal preparation becomes much easier. During eating windows, you can simply eat your regular food and then drink water, tea, coffee, or bone broth while fasting. Easy!

SAVES MONEY

With other diets, you usually need to replace your daily food with expensive alternatives or fancy ingredients that are difficult to find. Fasting does not require replacing food. You are simply eliminating some of what you eat, and not replacing anything if you don’t want to.

IMPROVES RESISTANCE TO OXIDATIVE STRESS

Intermittent Fasting may improve our resistance to oxidative stress, a process that eventually leads to the destruction of important molecules in the body through reactions with other unstable molecules, such as free radicals.

REDUCES INFLAMMATION

Fasting controls the release of free radicals present in your body and protects you from inflammation. Fasting for prolonged periods, coupled with ample water consumption, can help you eliminate inflammation issues entirely.

IMPROVES YOUR BRAIN HEALTH

Fasting improves metabolic factors that are important to our brain health. This includes less oxidative stress and inflammation, as well as a drop in blood sugar levels and insulin resistance. Eventually, it also increases the levels of brain-driven neurotrophic factors – a brain hormone that, when deficient, is directly linked to depression and other mental health issues.

HELPS TO LOSE WEIGHT

This might be an obvious benefit, but it’s important to know about some of the less obvious reasons behind weight loss. Intermittent Fasting increases “lipolysis” (fat burning) in the body and changes

hormone levels to facilitate weight loss.By lowering insulin and increasing growth hormone levels, it also increases the release of the fat-burning hormone called norepinephrine (noradrenaline). Due to these hormonal changes, fasting increases your metabolic rate.

Studies show that people who practice Intermittent Fasting can expect to lose up to 7% of their waist circumference, which indicates a significant loss of harmful belly fat that builds up around internal organs and causes disease.

What is more, fasting can reduce insulin resistance, lowering blood sugar by 3-6% and insulin levels by 20-31%. It reduces “bad” LDL cholesterol, blood triglycerides, inflammatory markers, and blood sugar.

One of the most noticeable and commonly desired benefits of fasting is weight loss. Before the modern era, people fasted to cleanse their bodies of toxins and treat certain diseases. Today, we know that fasting has even more reported and demonstrated benefits.

F A S T I N G B E N E F I T S


D I F F E R E N T M E T H O D S O F F A S T I N G

The 5:2 fasting method allows you to eat normally for five days and then restrict your calorie intake to 500-600 calories on the other two days. This fasting method is highly flexible; you can choose whichever two days you prefer. However, we highly recommend including at least one non-fasting day in between those two days.

The 500-600 calories can be either consumed in a single meal or spread out into multiple meals over the course of the day. Women who eat two meals a day should break it down to 250 calories per meal, and men should raise this number to 300 calories.

THE 5:2 FAST: 2 DAYS PER WEEK

RANDOM MEAL SKIPPING

FASTING ON ALTERNATE DAYS

When it comes to fasting, there is no single method that fits all. The most important thing is finding a program that fits your lifestyle, health, and goals – a program that you can actually stick to in the long run.

In this chapter, we will introduce you to some of the most popular forms of fasting in detail.

Random meal skipping is mainly focused on eating unprocessed foods. Other than that, the rules of fasting are highly flexible and you can skip meals randomly once or twice a week. This type of fasting is perfect for people who are busy and don’t have a lot of time to follow different diets.

As the title suggests, this plan allows you to eat every second day. For example, on Monday you would eat anytime between 7-8 a.m. and 7-8 p.m., then you would fast on Monday night and all day and all night on Tuesday. You would start eating again from Wednesday at 7-8 a.m. and continue in that same order. Those who follow this method should choose healthy food on fasting days and eat whatever they wish on non-fasting days.


A 12-hour fast means that you eat within the first 12 hours of the day and abstain from food for the next 12 hours.

For example, if you eat three meals a day from 8 a.m. to 8 p.m., then you should fast from 8 p.m. to 8 a.m. This method is easy to follow and provides amazing results in the long run.

16-hour fasts are a bit more complex than 12-hour fasts, but in return they lead to even better results. As the title implies, you should hold off from any food for 16 hours and eat during the remaining 8 hours of the day. When following this method of fasting, you have to consume lots of high-protein foods and eat carbohydrates on rotation. If you also exercise, you should try to be strategic with your nutrient intake. This means that the majority of your carbohydrates should be consumed immediately after a workout.For example, if you eat from 11 a.m. to 7 p.m., then during that period you should eat two to four or five meals and fast from 7 p.m. to 11 a.m. When following this method of fasting, some people choose to skip the morning meal every day and have snacks before other meals instead.

A 20-hour fast is considered to be one of the oldest methods of fasting. It allows you to eat small portions of certain food types at dinner. During that dinner period, you should also work out. At the end of the day, you would have a feeding window. This fasting method is very convenient and provides amazing results.

A 24-hour fast means that you fast from breakfast to breakfast, from lunch to lunch, or from dinner to dinner – whichever you prefer.

For example, if you have dinner at 7 p.m. on Day 1, you should fast until 7 p.m. on Day 2. Regardless of what the title suggests, you don’t have to fast for 24 hours. You can have one meal during that time to tide you over and use it to take medications that must be taken with food.

12-HOUR FASTS 16-HOUR FASTS 20-HOUR FASTS:“THE WARRIOR DIET”

24-HOUR FASTS


U S E F U L T I P S T O H E L P Y O U S U C C E E D

Don’t forget to drink water during a fast! It is not enough to drink eight glasses of water a day. If you drink coffee while fasting, you also need to drink an additional 250ml of water, because coffee is a diuretic that increases dehydration. To improve fluid absorption and keep your electrolytes in balance, you can add a bit of sea salt into your drinking water. If you don’t follow these guidelines, dehydration could lead to painful muscle cramps, decreased physical performance, and even exhaustion.

Two liters of water a day should keep you well hydrated. You can start with eight ounces of water every morning, which would provide you with adequate hydration necessary to start the day.

If you don’t like drinking plain water, you can add lemon, orange, berries, or cucumber slices. You can also add 5ml (a teaspoon) of diluted apple-cider vinegar to 300ml of water. This will help to lower your blood sugar levels. Adding sweeteners, artificial flavors, Kool-Aid, Crystal Light, or Tang is not recommended.

Also, try to avoid sparkling drinks. You can drink a maximum of just 300ml a day, but sparkling drinks may make you feel hungry, and the CO2 in sparkling drinks will irritate your stomach mucosa.

Tea is a perfect choice while fasting. You can choose green, black, oolong, or herbal tea.

The benefits of drinking green tea: The catechins in green tea are believed to help with suppressing appetite.Herbal teas are not considered as real teas, because they do not contain tea leaves. However, they are great for fasting.Cinnamon and ginger tea is known for its appetite-suppressing powers.Mint and chamomile tea is often used for its soothing properties.

Note that black and green tea contains varying levels of caffeine, so it’s recommended to drink them in the morning. If you’d like a cup of tea in the evening, always go for herbal teas that don’t contain caffeine. It’s okay to add a small amount of cream or milk to your tea, but don’t use sugar or artificial sweeteners. If you notice that your progress is slowing down, you can always eliminate more calories by going back to a classic water-only fast.

It’s okay to drink caffeinated or decaffeinated coffee during a fast. If you want, you can even add a small amount of coconut oil or cream (1 to 2 teaspoons). While some might call it cheating, we believe that the difference is too small to change the overall outcome of following a fasting program. After all, these minor flexibilities make it easier to stick to the program in the long run.

To add more flavor to your coffee, you can use cinnamon, nutmeg, or other natural spices. Sweeteners, sugar, or artificial flavorings are not allowed. On hot days, you can substitute hot drinks with a cup of refreshing, delicious cold brew coffee.

Remember, when taken in moderation, coffee can even benefit your health. It makes a great source of antioxidants and reduces the risk of Type 2 diabetes.

TEA COFFEE

WATER

Eating or drinking anything that has calories will raise your insulin levels. Dietary carbs will raise your insulin levels more than dietary protein, while dietary fat does not impact your insulin levels.

We all know that food is a mixture of macronutrients, so you will certainly raise your insulin levels if you eat or drink calories. Why is raising insulin levels in your blood a bad thing when you’re fasting? Because it stops your body from using fat as a source of fuel. When your insulin levels are high, your body is in a fat-storing mode and you are not able to release fat from your fat stores. The key point of Intermittent Fasting is that it promotes the release of body fat for fuel.

PROTEIN SHAKES


Snacking is usually done more out of habit than due to an urgent need. Three large meals should be enough to keep you energized and full throughout the day. When your body starts adjusting itself to longer periods of fasting, your natural insulin levels, as well as the hormone cycle, start to function properly.

However, fasting should not mean suffering. If you struggle to say no to snacking, the best alternative would be to divide your daily meals into a few mini meals, or choose snacks that are high in fiber and protein as these will help to keep you feeling full and satisfied.

CALCULATING YOUR CALORIE INTAKE

EXERCISING DURING INTERMITTENT FASTING

CUTTING DOWN ON SNACKS

WAYS TO BEAT FOOD CRAVINGS

One of the best perks of this type of fasting is that you are allowed to drink most, if not all, of your favorite drinks. To beat food cravings, make sure that you drink lots of water, tea, coffee, or broth. All of these drinks work great as mild appetite suppressants.

Staying busy is another great way to take your attention away from food. When the hunger hits, slowly drink a cup of hot coffee or a glass of water. This temporary solution will keep you feeling full and help to distinguish actual hunger from cravings.

Follow these guidelines to calculate how many calories every meal should contain:

If you have five meals per day: 25% calories for breakfast, 10% calories for snacking, 30% calories for lunch, 10% calories for snacking, and 25% calories for dinner in accordance with your daily calorie intake.

If you have four meals per day: 25% calories for breakfast, 40% calories for lunch, 10% calories for snacking, and 25% calories for dinner in accordance with your daily calorie intake.

If you have three meals per day: 25% calories for breakfast, 40% calories for lunch, and 35% calories for dinner in accordance with your calorie intake.

Can You Exercise During Intermittent Fasting?

Yes, you are free to exercise during fasting, but it’s very important to pay attention to the macronutrients consumed before and after exercise. Strength workouts require more carbohydrates, while cardio or high-intensity interval training requires fewer carbohydrates.

The best option for exercising while following the Intermittent Fasting plan is during your eating periods, when your nutrition levels are peaked. Also, after strength workouts, it’s important to give your body protein to aid regeneration.

Choosing the internity of exercise

There may be some differences in what type of exercises you should choose depending on your chosen Intermittent Fasting method. For example, if you’re following the 24-hour plan, you should stick to low-intensity workouts such as walking, restorative yoga, or gentle Pilates.

If you’re following the 16:8 fast, much of the 16-hour fasting window will turn out to be in the evening, sleep time, and early in the day, so there’s practically no need to stick to a certain type of exercise.

Training after a 12- to 24-hour fast is theoretically called “training in the fasted state.” This simply means exercising after having not eaten for several hours. At this point, your blood sugar and liver glycogen levels are compromised, so you’re more likely to burn body fat as fuel.

BONE BROTH

To reduce your hunger pangs, you can always use this easy and healthy alternative: homemade bone broth. It contains numerous minerals and vitamins and is quite ‘filling.’ Broth can be made from pork, beef, chicken, or even fish bones.

If you prefer, you can go for vegetable broth, but note that bone broth contains more nutrients. It is not recommended to eat canned broths or add bouillon cubes that are full of artificial flavors and monosodium glutamate. It’s always better to add your own

vegetables, herbs, and spices. During longer fasts, you may experience a salt deficiency which can lead to dehydration. Since it’s not present in water, tea, or coffee, you can add a pinch of salt to your homemade bone broth. Salt has minerals, such as potassium and magnesium, which can be particularly beneficial during fasting.

Bone broth helps to diminish hunger pangs, is known for its anti-inflammatory effects, and carries its own benefits for bone and joint health.

FASTING IS THE MOST TIME-HONORED HEALING TRADITION IN THE WORLD.

IT’S A PART OF EVERY CULTURE AND RELIGION ON EARTH.


G E T T I N G S TA R T E D

For some, just the idea of going without food for more than a few hours seems impossible, and that’s absolutely understandable. They might be used to certain eating patterns due to their acute health issues or chaotic work schedules.

Also, you might be frightened by the thought of hunger, stomach pains, irritability, or mood swings that you think you’d experience when following a fasting diet. But the truth is that people who start this diet generally feel fuller. They feel more at peace, mentally stable, and end up weighing less – all of which leads to better health and a more positive outlook on life.

Unless you are suffering from a serious medical condition that requires you to eat as often as possible, there’s little reason why you shouldn’t follow this diet.

DOCTOR’S APPROVAL

No matter your age, you should be able to follow an Intermittent Fasting plan. However, it’s always advised to consult with your doctor before doing so.

Someone who is familiar with your recent physical and mental health history will be more able to advise you on whether this plan is right for you

TAKE IT EASY

It takes time to get used to fasting. At first it can seem extremely difficult, but the good news is that fasting gets easier each day. It’s okay to give yourself an adjustment period, which could last as much as one month.

DON’T FORGET TO TAKE CARE OF YOURSELF AND STAY HEALTHY

Go to sleep on time, start your day early, and exercise when possible. Getting into these healthy habits will help you to beat hunger and stay well rested, balanced, and happy. Also, it’s very important to follow a nutritious diet, even on non-fasting days. Don’t use cheat days as an excuse to eat whatever you want. Remember, Intermittent Fasting is not just a weight loss program – it’s a lifestyle.

FEEL FREE TO EXPLORE NEW FOODS

Needless to say, you shouldn’t stop eating or start hating food altogether. You can, and should, feel free to explore new foods, cuisines, recipes, and eat well when it’s time to eat. Just don’t eat during a fasting period, and eat healthily during the eating period. It’s that simple!

THE TRUTH IS THAT PEOPLE WHO START THIS DIET GENERALLY FEEL FULLER.

THEY FEEL MORE AT PEACE, MENTALLY STABLE, AND END UP WEIGHING LESS.


F A Q

1. CAN ANYONE FOLLOW THE INTERMITTENT FASTING PLAN?

Based on numerous studies and benefits, Intermittent Fasting is really suitable for anyone who wants to enjoy improved health and lose weight. In fact, Intermittent Fasting does not require any specific changes to your diet to obtain these benefits, which makes it acceptable for almost every adult.

2. IS IT NORMAL THAT I FEEL HUNGRY DURING FASTING?

It’s totally normal to feel hungry while fasting. You’re not consuming any food, so naturally your stomach might experience the odd growl.

Plus, we all have the hunger hormone, ghrelin, which is produced by ghrelinergic cells in the gastrointestinal tract. It responds to a lack of food in our stomach and transmits the signal to our brain, making us think that we are hungry. Hunger pangs usually disappear after your first 2-3 fasts as your body adjusts.

3. CAN I HAVE A SNACK BETWEEN MY MAIN MEALS?

You can eat two, three, or even five meals per day; you are not limited to a specific number. Have in mind that you are fasting after your meals, not between them.

The important thing is that you do not exceed your daily calorie intake and that you stick to the recommended portion sizes. Also, don’t forget that by reducing your calorie intake, Intermittent Fasting should cause weight loss, as long as you don’t compensate by consuming more calories during the eating periods.

4. WHY DO I FEEL COLD DURING FASTING?

During fasting, some people discover that their fingers and toes become really cold. When you fast, more blood travels to your body fat, supposedly to help move it to your muscles where it can be burned as fuel. Because of this increased blood flow to your body fat, your vessels in your fingertips and toes constrict to compensate.

5. IS IT NORMAL THAT I GET HEADACHES DURING FASTING?

Not everyone experiences headaches while fasting; it highly depends upon the individual. According to research, it seems that women are particularly susceptible to headaches while fasting. If you are experiencing headaches, don’t be too alarmed. They tend to go away after your first couple of fasts. If needed, you can treat your headache by taking some supplements. Also, keep in mind that you need to drink lots of water during your fasts.

6. IS IT NECESSARY TO FAST EVERY DAY?

If you can’t fast every day, it doesn’t mean you shouldn’t do it at all. The more you can do, the better results you will achieve. Despite how it may look, Intermittent Fasting plans are fairly easy to follow. Many people report feeling better and having more energy even during a fasting time.

7. IS IT NECESSARY TO ALWAYS SKIP BREAKFAST?

Studies suggest that skipping breakfast is the most effective method, but everyone is different. If you enjoy having breakfast, keep eating it! Intermittent Fasting allows you to set your fasting schedule as you wish. For example, if you have breakfast at 8 a.m., make sure to have your last meal at 4 p.m. (if you follow a 16-hour fast). Just make sure you leave enough time between eating for your body to enter the fasting state.

8. WHY AM I HAVING A HARD TIME FALLING ASLEEP?

It’s important to note that fasting boosts your energy levels, which can cause some issues with falling asleep. If you encounter this problem, limit your caffeine consumption to the morning and early afternoon hours only.

9. CAN WOMEN FOLLOW INTERMITTENT FASTING DURING PREGNANCY OR WHILE BREASTFEEDING?

It is not advised to start Intermittent Fasting during pregnancy or when breastfeeding, especially if you are interested in long-term fasts. It is important to eat a variety of foods throughout the day, ensuring you get all the nutrients your body needs.

WHERE DIETS CAN COMPLICATE LIFE, FASTING MAY SIMPLIFY IT.


W H Y C H O O S E D O F A S T I N G ?

Before you start fasting, it’s important to define your goals, needs, and dietary preferences; not just to ensure that it is suitable and safe for you, but to make sure that you will stay motivated and focused on what you are hoping to achieve.

With DoFasting, we customize your plan. It’s tailored to fit your lifestyle and personal preferences, which makes it a plan that is easy to follow in the long term.

The first week or two are likely to be the toughest, as your body adapts to fewer calories. During that time, you are also forming new habits: getting used to eating and even preparing food in a different way.

DoFasting will help you to adapt to this new lifestyle. It gives you a personal fasting schedule, motivational tips, and a nutrition guide that includes lots of useful recipes for healthy daily nutrition.

Increase your energy levels in just one week;

Improve your current metabolism level;

Increase your consumption of water;

Reduce risk for disease;

Learn how to free yourself from food cravings in just a few days;

And finally - achieve your goal weight.

WITH DOFASTING,YOU CAN EXPECT TO:

Fasting is one of the most powerful things you can do. Set yourself up for a healthier future with DoFasting

Y O U R J O U R N E Y T O W E L L N E S S S TA R T S H E R E !

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BEGINNER’S GUIDE TO SUCCESSFULL WEIGHT LOSS · Generally speaking, women should fast for about 13 to 14 hours a day. Men should fast up to 16 hours a day. One of the most important