top of page

Book Review: The Complete Guide to Fasting

Oh my word, you HAVE to read this book! Jason Fung (MD) and Jimmy Moore teamed up and wrote a truly amazing book. The Complete Guide to Fasting is filled with scientific knowledge, helpful tips, and oodles of hope. I loved this book and have been practicing the power of fasting in my own life. I’ll share more about my experience with fasting in another post…but for now, some highlights from the book!

Related image

Some Highlights from Fung and Moore’s Book

Why Diets Usually Fail

  1. HOMEOSTASIS: Our bodies adapt to the changing environment caused by the diet and we stop obtaining results

  2. This environment can lead to insulin remaining high, which prevents our body from obtaining access to energy stored as fat

  3. Weight loss requires INTERMITTENT strategies

  4. This intermittent process prevents the body from becoming stagnant

“The body wants to stay a certain weight, and any deviation above or below that weight triggers adaptive mechanisms to get us to return to that weight. That’s why, after weight loss, we become hungrier and our metabolism relentlessly slows, so that we have to eat even less just to maintain our lower weight. That’s the body trying to get us to gain weight to get us back to our set weight.”

But Chelsea, I Can’t Fast! It’s Too Hard

  1. People can fast if they simply try

  2. Change the fasting protocol to make it work for you

  3. Examples: fast one meal a day, every other day, 24hours, 36hours, 12 hours, etc.

  4. Fasting is mind over matter

  5. Staying busy is key

Feast and Fast

  1. Ancient civilizations understood this principle very clearly; it was a part of their culture

  2. Indulge on holidays and vacations and fast the next day

  3. Life is all about finding a balance

Some Fasting Benefits

  1. Increased mental clarity

  2. Antiaging

  3. Cholesterol and heart health

More Advantages of Fasting:

It’s Simple

“Explained in two sentences: “Eat nothing. Drink water, tea, coffee, or bone broth.”

It’s Convenient

“There is no time spent buying groceries, preparing ingredients, cooking, and cleaning up. It is a way to simplify your life.”

You Can Enjoy Life’s Simple Pleasures

“Some diets advise people to never, ever again eat ice cream or desserts. Good advice for weight loss, obviously. But I don’t think it is actually very practical advice….[F]asting restores the ability to occasionally enjoy that dessert by balancing out the feast. It is, after all, the cycle of life. Feasts follow fasts. Fasts follow feasts.”

It’s Powerful

“[L]ow-fat diets, low-carbohydrate diets, Paleo diets, and indeed almost all diets work for some people but not others, and when a diet doesn’t work for you, there is little you can do to make it more effective. However, with fasting, all you need to do is increase the amount of time spent fasting. The longer you go, the more likely you are to lose weight — and it will happen eventually.”

It’s Flexible

“Fasting can be done at any time. There is no set duration. You may fast for sixteen hours or sixteen days. You can mix and match time periods. you are never locked into a pattern.”

It Works With Any Diet

You don’t eat meat? You can still fast.

You don’t eat wheat? You can still fast.

You have a nut allergy? You can still fast.

You don’t have time? You can still fast.

You don’t have money? You can still fast.

You are traveling all the time? You can still fast.

You don’t cook? You can still fast.

You are eighty years old? you can still fast.

You have problems chewing? you can still fast.

So Why Don’t We Fast?

We FEAR Hunger

  1. Hunger starts in the mind

  2. Hunger is a partially learned phenomenon

  3. Fasting is more psychological than physiological

Tips to Fight Hunger

  1. Drink water

  2. Stay busy

  3. Drink coffee

  4. Don’t tell everyone

  5. Give yourself a month

  6. Eat low carb and high fat when you do eat

  7. Don’t binge

  8. Fit it into your lifestyle

Natural Appetite Suppressants

  1. Water

  2. Green tea

  3. Cinnamon

  4. Coffee

Fasting Fluids

  1. Lemon, lime & vinegar water

  2. Chia or ground flax seed (1 Tbsp in 1 cup of water)

  3. Bone broth

Replace Bad Habits

  1. Eat only at the table

  2. Break mindless eating

Different Types of Fasts

12 Hour Fast

  1. Fast from 7 pm – 7 am

  2. This works well for preventative weight gain

16 Hour Fast

  1. Spend only 8 hours eating in a day

  2. Skip breakfast BUT eat lunch and dinner

  3. This works best with a low-carb diet

10 Hour Fast “Warrior Diet”

  1. Only eating dinner

  2. Eat natural and unprocessed foods

  3. HIIT training

24 Hour Fast

  1. Fasting from breakfast to breakfast OR dinner to dinner

  2. You still eat one meal on this fasting day

  3. Try 2-3 days a week

36 Hour Fast

  1. Day 1: Eat dinner at 6 pm (last meal)

  2. Day 2: No food

  3. Day 3: Eat first meal at 12 pm

Give fasting a try and see how you feel! The benefits are worth it! You may fail the first few times, but don’t give up and continue to believe that you are strong and able for every task.


bottom of page