The Complete Guide to Fasting – Now Available

posted in: Fasting, Health and Nutrition | 110

I’m happy to finally be able to say that my book The Complete Guide to Fasting is now available in Canada and the United States. The Kindle version should be available very soon, and the audiobook will be released in several months.cover2

I co-authored this book with Jimmy Moore, who has written several international best-sellers already – Cholesterol Clarity, Keto Clarity and The Ketogenic Cookbook. I first met Jimmy in Cape Town, South Africa during the Low Carb Summit in 2015. Jimmy was familiar with fasting, having tried it a few times himself and also writing about it very briefly in Keto Clarity.

Most of the speakers there follow the Low Carb, High Fat or Ketogenic approach, but I tend to use incorporate intermittent fasting quite extensively in my Intensive Dietary Management (IDM) program. There are many synergies between the two approaches. Both have the goal of lowering insulin, which I believe as the key drive of obesity. However, intermittent fasting tends to be more powerful than LCHF diets since it restricts everything. Also, people who follow ketogenic diets find that fasting is quite a natural extension of their diet. Since their body is already fat-adapted, there is a far easier transition to fasting and most people find that it is very easy.

Further, fasting brought many advantages not found in traditional diets. It was very easy to understand. It had a long history – the oldest dietary intervention. It was free (actually saves money). It doesn’t take time (it actually saves time – cooking, cleaning, shopping). It was powerful. It was simple (just don’t eat).

We’ve been using intermittent fasting in the IDM program for over 5 years and have supervised over 1000 patients with this approach with tremendous success. It’s not an approach that everybody likes, but it represents an important option for those willing to give it a try. There are virtually no other clinics in the world that offer this detailed knowledge of fasting. I suspect that we have more experience with fasting than anybody else in the world. By a factor of 4 or 5.

After the conference, I started talking with Jimmy, who became interested in fasting again and thought he might give it a more serious try. I had just finished writing  The Obesity Code . While it did mention fasting in the last chapter, the focus of that book was understanding the underlying causes of obesity. There were still many things people kept asking.TOC v2

How to fast. Common problems. Who should not fast. Different types of fasting. Different lengths of fast. Will I lose muscle. Will I go into starvation mode. There were endless questions not answered by my first book. These were issues that Megan Ramos, my IDM program director and I deal with daily.

One day, Jimmy asked me what was the best book to read about intermittent and extended fasting. I’ve read everything available. I’ve read all the studies. I’ve read everything online. This is not actually very difficult because there is really nothing out there. So, that’s what I told him. There were basically no good books on intermittent fasting. Some books dealt with fasting from a spiritual perspective.

But there was nothing that a regular person could go to their bookstore and buy a book that discussed fasting as a therapeutic option in a serious manner. So we decided that we needed to write it.

We scoured the globe for the other leading experts, including Mark Sisson, Robb Wolf, Abel James, Megan Ramos, Amy Berger, and Dr. Thomas Seyfried, who all agreed to lend their expertise to this important venture. Together, we’ve put together what I believe to be the definitive guide to fasting, the ‘Bible’ of fasting that will be able to guide many people through this journey.

Fasting Resources

I believe this book will be a tremendous resource but there are also many great fasting resources available online, as well. By far the most useful is the page ‘Intermittent Fasting for Beginners‘ on www.dietdoctor.com which is completely free. On my blog, www.intensivedietarymanagement.com, I have written an extensive series of posts on fasting starting with part 1, a history, and lasting 26 parts so far. All that information is completely for free, if you can put up with my occasional ‘salty’ language and propensity to say exactly what I think.

For subscribers of dietdoctor.com, however, there is a 9 part detailed fasting series of videos that will guide you step-by-step through fasting. I travelled to Sweden to film this series with Andreas and I’m very proud of it. The video series presents all the information clearly, concisely, and with  beautiful graphics and video production. It’s some of the best work I’ve done. Andreas and his team helped refine the video and we did take after take. It was exhausting, but the finished product is quite remarkable and not available anywhere else in the world. For a mere $9/ month, I cannot think of anything that will improve your health more. You can even try it for a month for free. You can’t get much better than that.

Also on the subscriber side of www.dietdoctor.com, I answer reader questions. I cannot legally answer personal medical or dietary questions, but general questions that are not addressed elsewhere, I am quite happy to answer them within a few days (usually).

If you think you need a personal dietary counsellor to help you achieve your goal, I’ve also set up a program for that, too. You can join at www.intensivedietarymanagement.com/join to connect with one of our counsellors who have guided hundreds of patients through LCHF diets and fasting. There is a fee for this service, but we’ve kept it as low as possible ($500 Canadian per year). We provide this program online, so it can be delivered anywhere in the world. We have literally more experience with helping people fasting than anybody else in the world.

Together,  we are dedicated to healing the world, one person at a time. We’ve put enormous resources online, mostly for free, along with books, videos, blogs, and even personal coaching. There is nothing to stop you from taking back control of your health from the drug companies and the charlatans who have ruined it. It’s a revolution – the nutrition revolution!

110 Responses

  1. Bravo Dr. Fung…well done!

  2. amazon.ca says 1-2 months for delivery; not exactly “available”

    • According to Amazon, my paperback copy will arrive Thursday, October 20.
      There is also a Kindle version available for immediate download.

      • I preordered it and it says October 20th but it hasn’t shipped yet…. I’m getting this for my mom, she’s a T2D and I got her to do keto for 2 months but she wasn’t losing weight and she went off it.

        • Women rarely lose weight on keto without counting calories. For verification see reddit.com/r/xxketo. Hundreds of women with same results. As a woman I have had the same result as well.

          • I think she was eating too much fat. I did a lot of intermittent fasting when I first started.

        • My husband did keto for 1 1/2 years and didn’t lose any weight–what got things moving was a combination of chromium picolinate, milk thistle, and red palm oil caps.

          • Hi Wenchypoo, Why did you choose that particular combo of supplements?

        • I can’t reply to your latest comment: I’m finding success on keto only when I push my percentage of fat to 80% or more, which is similar to other LCHF advocates like Jimmy Moore. I found this with experimentation. However, it is easy to overeat because fat is so calorie-dense, so I have to be very careful and track everything.

          I wonder if there is something inherently different about women’s bodies and how we perceive fullness, since our bodies want to store, store, store and make sure we can support a 9-month-long pregnancy through famine. Or if we break our ability to detect fullness by overeating for a long enough time to become obese.

          Would LOVE to see some work by Dr Fung or others that compares keto between men & women. It works equally well for both – but seems to work differently.

    • I ordered it 2 days ago, and Amazon tells me it won’t be delivered until November 15. *Sigh.* Well, I guess that’s a good sign–it means there is a big demand; lots of people clamoring for it. Can’t wait to get it. I’ve read about 6 books on fasting, and this one promises to be the best.

  3. Got the Kindle version and ordered the paperback!
    (The paperback will be a gift)
    Great read!
    Includes lots of good recipes!
    Congrats on writing what is certain to be a best seller!

  4. Victoria Love

    Thank you Dr. Fung. In a very short amount of time, your teachings and those found on Dietdoctor.com have allowed me to loose weight, normalize blood sugar, and avoid diabetes medication. I was diagnosed with T2D in June 2016. Since then I have lost 44 pounds (BMI now 21.4)) using IF and LCHF. Best of all, my fasting blood glucose numbers are NORMAL, (overcame Dawn Effect) and I know how to eat (and when to fast) to keep my blood sugar between 80-110 at all times (normally below 100). I am so grateful and look forward to reading your guide on fasting.

  5. Nice work Jason. I’ve been involved in fasting, using it as a tool for my clients, mainly those looking to use IF alongside a strength training program. It works great, but I’ve also seen some downsides, be interested in your view.

    I’ve also seen it on a lot of forums, including one on Facebook dedicated to your Obesity Code book. People seem to see intermittent fasting as the holy grail for weight loss, and what begins as a good and useful tool turns into an obsession, fasting for longer and longer periods, more and more times a week.

    I think with the mass interest in fasting over the last few years, many people who are struggling with weight management are falling into the trap of just thinking more is better, whether it be cardio on the treadmill, reducing calories more and more on hypo-caloric diets or fasting for longer duration and with more frequency.

    With my own coaching clients, and for myself to some extent, I found that on occasions, daily fasting seems to lead to binge eating later on in the day, even if 2 good sized meals have been consumed. Throw a small, protein and fat based breakfast back in, dietary compliance is regained. Thoughts on that? Blood sugar issues, or maybe just the mental repercussions of ‘restriction’.

    I’m looking forward to the book, when will it be out on Kindle in the UK? I wrote a couple of books on intermittent fasting myself, and still get over 1/2 of my website traffic to one post on 16:8 daily fasts 🙂

    Love the site and the work you do. The Obesity Code is a great read, keep up the great work, I’m hoping I might get the chance to chat to you in person on my new podcast I’ll be launching next month 🙂

    Steve

  6. Roger Bird

    “if you can put up with my occasional ‘salty’ language and propensity to say exactly what I think.” Jason, this is what makes me like reading you so much. (:->) And the humor.

    • Yes, that! I’ve listened to all his lectures on youtube, and found that he writes as he speaks. Funny. Enjoyed reading this book.

  7. Even if you have read all the 26 blogposts on your site, is it still worthwile to buy a copy of the book? Does the book cover additional topics?

    • I love to have all the information in one condensed place. That way, when I read it, I highlight things that resonate with me or things that get lost in the shuffle of life, that way I can go back and just read the highlights. Also, when I talk to others about it I can easily “defend” myself or encourage others. (Of course as I steadily lose weight and people can clearly see that I’m energized and happy I find I have to “defend” less and less.) 🙂

    • So far I’m finding the book an easier read, for what it’s worth. It’s putting it all together for more practical application versus being a very thorough scientific overview. Just my impression so far.

      • Thank you both for your answers. I have made a decision to pick up a copy. 🙂

  8. I look forward to reading and can do more easily since I spend 60% less time in the kitchen (because I am now intermittently fasting). Fasting is the bomb for those who want more time to complete more tasks in their day.

  9. >I suspect that we have more experience with fasting than anybody else in the world. By a factor of 4 or 5.
    Really? More than, say, the Buchinger Clinics?

  10. Jason Fung – a hero of our times

  11. Buchinger clinics say little about intermittent fasting (Doesn’t mean they know little about it – but clearly it’s not their focus). They even don’t offer fasting for shorter period than 6 / 7 days (not including “entrance” and refeeding phases)- which they call “short” fast and is already “extended” to many people.

  12. Dr. Alan Goldhamer’s True North Health Center in Santa Rosa, Calif. has been using extended fasts for many chronic issues for over 30 years. http://www.healthpromoting.com/

  13. I ordered mine months ago from amazon.com and it is to be delivered this afternoon. I cannot wait☺

  14. Sandra Rodriguez

    ….occasional ‘salty’ language that’s what I look forward to in each of your articles.. You make it so easy to understand and I look forward to each article you write. Love all of your webinars, articles, posts and articles.

  15. I pre-ordered back in July and received my copy today! (Day 5 of my current water fast)

    Thank you for the great blog posts, Dr. Fung!

  16. Bought it. Nice.

    I REALLY like how you’ve honestly and with integrity incorporated knowledge gained here and elsewhere, sometimes started with friendly discussions, even occasional disagreements, with your commenters (including yours truly) about things such as the insulogenic nature of animal proteins into your understanding, model, and book. One example is in this passage:

    Obesity and type 2 diabetes are both problems of excessive insulin. Since refined carbohydrates are a prime contributor to high insulin levels, the natural place to start with my patients was a low-carbohydrate diet. Protein, especially animal proteins (dairy and meat), can also stimulate insulin production, and excessive intake of these foods can slow down progress. And processed foods also play a key role in disease. So, the best diet would emphasize whole, unprocessed foods. It would be low in refined carbohydrates and high in natural fats with a moderate amount of protein.

    Fung, Jason; Moore, Jimmy. The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended (Kindle Locations 1329-1333). Victory Belt Publishing. Kindle Edition.

    Aside from the fact that that matches my current understanding, it really raises my trust in you and your book as a whole to realize you incorporated information you’ve learned along the way into your work, preferring learning and helping patients and readers over ego. I even remember being part of this discussion with you some time ago.

    You also make great sense in this passage:

    Advantage #1: It’s Simple Because there is no consensus as to what constitutes a healthy diet, my patients were often confused. Should they go low-fat? Low-carb? Low-calorie? Low-sugar? Low glycemic index? Fasting, by taking a completely different approach, is much easier to understand. It is so simple that it can be explained in two sentences: Eat nothing. Drink water, tea, coffee, or bone broth. That’s it.

    Fung, Jason; Moore, Jimmy. The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended (Kindle Locations 1355-1359). Victory Belt Publishing. Kindle Edition.

    I’ll stop quoting passages now and encourage people to go out and buy the book so they and their loved ones can get maximum value (it’s well written also). I really appreciate the information you’ve given on your blog, the honest conversations and even occasional disagreements (but more often agreements) we’ve had in the past here on your blog and occasionally meeting in cyberspace to comment on others’, and your two books. They are well worth the purchase price and a lot more, Dr. Fung.

  17. Thank you, thank you, thank you. My father, a GP, has reversed his Type 2 diabetes, lost 13kg, and stopped all medications thanks to you. You have looked at obesity and diabetes in a completely new way, and as soon as we saw your videos, I knew what you were saying was right. Its all very logical, and frankly, I’m amazed that no other medical professionals are connecting the dots in the same way. But the tide is slowly turning, thankfully, and hopefully one day, the mainstream will catch up.
    I studied dietetics at uni, although I don’t practice in that field, and honestly, my degree raised more questions than it answered (such as how come its deemed healthy to eat complex sugars, but not simple ones? If grains fatten livestock, why are they considered healthy and non-fattening to humans?). Reading your blog, a lot has fallen into place.

  18. you change my life,thank you very much.keep the great work.

  19. Did Alan Goldhammer decline to be involved?

    • Does Dr. Fung have a particularly close association with Alan Goldhammer? There are hundreds of relevant figures one could have associated with.

      • He said he sought out the leading experts, and Goldhammer is the first or second leading expert so it’s a glaring omission.

        It’s like writing a book on ice hockey records without seeking to speak to Wayne Gretzky or Mario Lemieux. It looks strange.

  20. I’ve ordered a copy from amazon and am looking forward to it.

    • There’s not usually a lot of flame wars in this community, so your ad hominem response is unfortunate. Honestly, yours is the second petty flame I’ve seen, and U’ve been posting here for months.

      How many people other than Dr. Goldhammer have successfully supervised thousands of water-only fasts over several decades in a medically-supervised setting, dealing with a broad range of ailments, and lectured and published on the topic for several decades including long before it became interesting?

      • The above was supposed to be a response to Christoph Dollis.

      • What are you even talking about? I like Alan Goldhammer just fine, so far as I know him (listening to a few of his talks on YouTube, and reading about him).

        Ad hominem attack? Dude. I’m just saying you can write a book on fasting without highlighting him in particular, however good he may be.

  21. Thank you so very much Dr. Fung.

    As a 66 year old woman with T2D who is morbidly obese, I have been struggling with my weight for many decades. Now that I found the combination of IF and LCHF my health is improving tremendously. I have lost 50 lbs and have 100 to go.

    My question for Dr. Fung is, is there any way I can join your long distance group with Megan even though I live in Toronto? Understandably, you have an extremely long waiting list (1 year, I believe) and although I have been following your blog and participating in some online groups, I feel I could benefit greatly from your and Megan’s guidance.

    Please let me know. Thank you

  22. I just bought the kindle version! So excited! Thank you very much for this.

  23. Congratulations Dr. Fung. A publication is a HUGE achievement. I am new to your blog, I am hoping to discover why LCHF, now on my third attempt in 20 years has not been successful. I’ve fasted before I even knew what it was, I’m not a snacker, so the overnight 16-18 hr. Fast is a usual thing. Any longer makes me ill. But I am not losing anything according to any measure of success, even doing all the recommended protocols. I eat to my meter (I’m not diabetic), and keep BS under 120 easily at all times. My fasting BS has jumped over 100-105, sometimes higher. I read about why that happens, but it bothers me.
    What do I do if this doesn’t work? Quite frankly I don’t know where else to go.
    I enjoy the comments on this blog because they are helpful and respectful, and I enjoy your humor Dr. Fung.
    I would appreciate more details from any of the ladies who have had success. I searched for information here on hypothyroid and didn’t find any, and only a little on cortisol-which I reviewed. These issues are critical anytime I attempt LOHF, not to mention obesity in a menopausal woman like myself. Fasting hasn’t made any difference, but I don’t know why.

    I just read about Hypothalamic obesity disorder. I would be interested in your opinion about this Dr. Fung.

    Enjoy your success!

    Christine, PhD

    • Christine, PhD – check this out http://www.wheatbellyblog.com/2012/10/i-lost-the-wheat-but-didnt-lose-weight-2/ I follow the Wheat Belly Blog also with this blog. I found Jason Fung when I got rid of my glimepiride medication following the Wheat Belly diet, which is similar to LCHF Moderate Protein diet, and I can fast without getting hypoglycemic episodes. Dr. Fung & Dr. Davis are both too busy to reply to their blogs but a guy named Bob Niland is very helpful on the Wheat Belly Blog, he might be able to help you. There are others on that site having issues with not losing weight because they have thyroid issues.

      Good Luck!

      • Dear Engr_Rene,

        Thank you for your comments! So kind! I am familiar with the wheat belly blog, I will pay more attention there and hopefully make contact with Mr. Niland.
        If I fast longer than my usual time my hypothyroid kicks in even with meds. Otherwise I could manage it, it must be my insulin is low and I am fat adapted? But if that were true why don’t I lose weight? Hope to find answers. For now I am considering lowering protein. I had not tried that.

        • If your insulin is low & you’re fat adapted then you should be losing weight. There must be something else going on if you’re not losing weight. Hypothyroidism & being menopausal might be causing it. Sorry but I’m not familiar with those issues.

          Don’t lower you protein intake if you’re just going to replace it with carbs. Healthy fat is a good replacement. Eat until you’re satiated otherwise you’ll run the risk of slowing down your metabolism.

          I know that sometimes it can be frustrating. My weight goes up & down by about 2 lbs. +/- every week. But as long as my numbers are good, I’m happy. Just keep on this program & it will show results eventually. It took us years to get to where we are now, it’ll takes years to get back to our old healthy self…hopefully not that long.

          Good Luck!

    • Hi Christine,
      I can understand your frustration, as an older woman with T2D, with severe sleep apnea, low oxygen concentration while asleep, and severe stress from chronic pain increasing cortisol levels, my journey is very challenging, but I am making progress albeit more slowly than those who are younger, without additional issues, and shorter term obesity and/or T2D issues.
      Dr. Fung somewhere in this blog talks about people with more complicated issues like mine. Perhaps your situation is also more complicated in some way?

      I don’t know what “eating to my meter” means. But it sounds like a UK expression. I live in Canada, and have had no co-operation from the mainstream medical/dietetic profession here.

      My approach is somewhat “geeky” or “nerdy” in the sense that I use a website at forum.lowcarber.org/plan to track what I eat and the macros. I have also developed a spreadsheet that tracks my weight and the daily totals of macros from this web. It also has a number of calculations for insulin load, and percentage of macros. It tracks my morning and evening blood sugars and evening ketone levels, also how many hours I fasted each day.

      This spreadsheet helps me to analyse what works and what does not. It has helped me a lot. For me personally, my macros have to be very strict. I need to be below 15 grams of net carbs each day (i.e. total carbs minus fibre) My Insulin load (calculated as net carbs plus protein grams times 0.56 must be below 40 grams, and my calorie intake must be below 1400. Macros are at 5% of calories as carbs, 15% protein, and 80% fat. I was on an 8 week plateau. I overcame it by water fasting for 5 days each month.
      If your ketone levels are over 0.5 mmols, it will probably be easier to fast for longer periods. Another good resource for ketogenic diet suggestions and recipes is the Charlie Foundation, which was initiated to help children with epilepsy to get off their medications.
      You might also try to do a “fat fast” for 5 days which is 1000 to 1200 calories per day with 90% of calories from fat.

      I find that on those days when I have a lot of pain, and on nights when my oxygen saturation is very low, my sugars are higher and I might even gain some weight. I am currently on the waiting list to see a respirologist for the oxygen issues.

      I don’t know if any of this applies to you, but whatever you do, a more detailed daily analysis may reveal what you need to do personally to lose weight and get those sugars down.
      I hope this was helpful, even though it was a bit long and cumbersome.

      All the best,

      Birgit

  24. Martin Williams

    Jimmy Moore writes a preface or foreword to this book after Jason Fung’s admirably brief one. It refers to Moore’s weight loss in 2004-5, but makes no further reference to his actual weight now, despite supplying detailed, up-to-date blood-work data.

    I’ve been following this blog for a while, and I think it’s probably one of the most important websites on the planet. But I am, at the same time, disquieted by Moore’s involvement. I’m not in the same boat, I promise you, as that pain in the arse who comes on here and just makes a bloody nuisance of himself. (Regulars know who I mean.)

    I have seen photographs of jimmy Moore that seem to be recent, and he seems to be as fat as I am, which isn’t good. It’s even less good if you’ve just published a book on how to lose weight.

    Perhaps I’m wrong, and perhaps those photos are old. Otherwise, the politest way to describe Moore is to say he’s being disingenuous by his ommission. Please bear in mind that I’m publishing this view here, in (let’s face it) a space vastly less damaging to the book’s success than the Amazon review pages, which I’ve no intention of doing.

    You would go, after all, to a bald barber, or a bespectacled optician, with confidence. But you wouldn’t hire a fat personal trainer.

    Would you?

    • Thanks for your comments about me, Martin. I’ve made no secret of the fact that I have gained back some of the 180 pounds of weight that I lost in 2004. I talk about it frequently on my podcasts and in my public lectures. I am not hiding my friend.

      But I’m nowhere close to the 410 pounds I once was in my life. The challenges of dealing with severe insulin resistance from the poor nutritional choices of my past have made managing my weight a lot more difficult than it is for most. That’s why I became serious about ketogenic diets in 2012 and then adding in the element of fasting.

      If my current weight disqualifies me in your eyes from sharing my experiences with fasting, then that’s not really my problem. I’m simply one man using this modality for healing myself. If you paid attention to my work, then you’d know my message isn’t so much about weight loss as it is about health gain. Perhaps if all you’re obsessed about is weight without any regard for health, then you may be on to something. But that’s incredibly shortsighted.

      The fact of the matter is I’ve seen improvements in my weight and health from fasting over the past year and I will continue to do them (currently in the midst of a 21-day fast) indefinitely heading into the future to improve my insulin resistance. Walk a mile in the shoes of someone who is dealing with significant challenges that make this harder for him than most and you’ll show a lot more compassion than criticism.

      • Jimmy, your work is appreciated and is helping many people. Most of us have some understanding of the additional difficulty for the severely insulin resistant. It might help if you were to elaborate a little on that. I assume it means that you have to be very low carb and any deviation has disproportionate effects? In short, your body has been damaged and is now very unforgiving?

        For some people less familiar with your circumstances, and extra difficulties, the question of your weight may well occur to them, so I think Martin’s question has served a purpose. I think it was made in a civil manner and you responded accordingly.

        By the way, I tried to buy Keto Clarity but it’s no longer available on Amazon (UK) in paperback.

        A twenty-one-day fast is astonishing. I’m a new and regular faster and usually stop at 16 – 18 hours, but I’m fortunate not to have problems with insulin resistance.

        Best wishes and thank you for your work.

      • Just appreciate your hard work and honesty! People will always find fault no matter who says what about what. We will all carry on and fight the good fight together. We are grateful to have your leadership. Thanks.

      • Martin Williams

        The substance of my criticism of you, Moore, is that you are clearer about past losses and vaguer about more recent gains. I was frustrated when I read your piece in Fung’s book not to find detailed weight-loss figures. It came acxoss less like dishonest omission than head-burying. But if you purport to be an authority BASED ON YOUR OWN PRACTICE, you must publish the facts.

        If you said that such-and-such an approach achieved this, but unfortunately I gained this much back, etc., then I wouldn’t be moaning. I give you credit for calling titling your preface ‘Experiments in fasting’, or whatever it was.

        You are being disingenuous again when you denigrate weight loss in your reply above. Who are you kidding? I know there are other benefits, but are you really claiming that weight loss is a relatively unimportant factor? Does Jason Fung mean that? Isn’t the book about T2D and obesity in equal measure?

        Come on. We’re not children, after all. I don’t beieve you’re a dishonest man, but I do think you’re guarded about weight gains. That’s all. Just be completely transparent. I’ve already told you that I myself am fat. I’m 5′ 11″, I’m 52, and I weigh 360 lbs. Like you, I’ve tried LCHF and fasting, but though I’ve failed to keep them up (like you), I vastly prefer fasting.

        I think that’s my last word. I don’t give a monkey’s what other people on this forum think of me, because a forum is for debate rather than sycophancy. And, actually, I think I’m a bit drunk.

        • Heya Martin, the most honest people on the planet are drinks and children. I am actually impressed that Jimmy deigned to respond to you, somewhat like Zeus has descended from the mountain. We all know what happened then 🙂

          • Martin Williams

            Actually, I don’t know what happened to Zeus? Was he arrested?

      • charles grashow

        Jimmy Moore

        Simple question – how much did you weigh at the start of your fast??

    • On the other hand, just because the messenger (Moore) may not have the resolve or motivation to heed what we all know to be a sound, scientifically-supported message, does not necessarily mean the message is therefore flawed. For example, we know that a law prohibiting murder is rational and necessary, but if a lawmaker is found guilty of murder the law itself is not discredited by the lawmaker’s hypocrisy. Likewise, many smokers–unable to quit–still tell their kids that smoking is unhealthy. So, whether Moore is arguably guilty of hypocrisy, it shouldn’t taint the book’s credibility or the sound science upon which it is based.

    • Martin, your ‘reasoning’ is just an ad hominem attack. Besides, to answer your question, I’d totally hire a fat personal trainer, as long as they know what they are doing and the struggle training might be for some people. Actually, I’d rather hire the fat personal trainer who understands me and what I’m going through than the young, naturally skinny no matter what he eats guy who loves sports since he was born… What is he going to teach to a woman who deals with insulin resistance and is very self-conscious about exercising?

      • Martin Williams

        Perhaps you’d also pay good money for a quit-smoking seminar hosted by a chain smoker. Perhaps, as he lit up, he’d open with a quip paraphrasing Mark Twain: “Giving up smoking is easy. I’ve done it hundreds of times!” And you’d laugh and stay and buy his book at the end.

        I’m not being personally or gratuitously rude towards Moore. He is a professional who makes his living from this business, and he is therefore fair game for reasonable criticism and questioning.

        • Actually, I used to smoke and when I quit I looked for people who had done what I wanted to do, even if they had failed; especially if they had failed and tried again until they succeded. Would you really listen to someone who has never smoked and therefore knows nothing about it?

          Ad hominem attacks are rude by nature. Of course, Moore and anyone is fair game for reasonable criticism and questioning. What I’m saying is that your comment is neither of those things.

          • Well said Agnes!

          • Martin Williams

            Nonsense. You don’t clearlly understand what the term ‘ad hominem’ means, and where it doesn’t apply. It refers to an irrelevant criticism of the person making an argument rather than a criticism of the argument itself. But if a person says, in effect, “This is a good pudding, and I personally am the proof of it,” putting himself forward as the n=1 exemplar of a particular dietary approach, for instance, then that IS his argument, and his personal results are not only open to criticism , but demand it.

            He need only, in my view, be clearer about current fluctuations. That’s all.

  25. TJtheGrouch

    Got mine in the mail today. Read it in one sitting. THANK YOU Dr. Fung!
    I am a retired orthopaedic surgeon, and I am sure I owe Dr. Fung my present quality of life.
    You have my email. If you ever are in Nashville, TN, remember I owe you big time. Anything I can do for you, name it.

  26. I have ordered the fasting guide to add to my collection of dietary books. Having reversed my type 2 diabetes a few years ago by losing weight on a calorie-restricted low-fat diet, I have been trying to understand why I was successful and how I can sustain the weight loss. Dr Fung’s theories and practice have been the most convincing explanation of my experience.

    I knew that the low-calorie diet was unsustainable in the long term because I had lost and regained weight several times in the past. Luckily, I was able to enrol in the long range program of the Intensive Dietary Management program and learn about carbohydrate restriction and intermittent fasting which have allowed me to lose even more weight and stabilise my blood glucose at even lower levels.

    Sadly the NHS dieticians here in the UK have not been trained to offer similar guidance and persist in urging me to eat more starchy carbohydrates and to avoid fasting. They insist that I will lose muscle mass if I don’t eat enough “essential carbohydrates” to provide energy. My personal trainer at the gym would disagree, having seen me become stronger since adopting more sensible eating patterns.

    One encouraging sign was the presence of a trainee doctor at my recent consultation with a renal dietician. He had heard of Dr Fung and said he was hoping for a copy of “The obesity Code” soon as a present. I suggested that he look at Dr Fung’s blog while he was waiting, because all the information in the book can be found there.

  27. Jim Wright

    Great book! I read it in a day, and marked the snot out of it for future reference. It’s not just a rehash of the blog posts; I found enough new material, and specific information I really hoped to see answered, to consider it well worth the purchase. It’s well organized, and the Fasting Success stories, are inspirational.

    I’m prediabetic, and started at over 500 pounds. I’ve done IF a couple times a week and done several fasts of 5-7 days, and have come down more than 60 pounds. In addition, I’ve seen improved inflammation levels, less joint pain, easier breathing when walking, and improved blood glucose numbers. it’s helping a lot with carb cravings, especially during and for a few days after longer fasts. It’s been a game changer. Thank you!

  28. The book answered many of the questions I would like to have asked Dr. Fung so well worth it for me.

  29. Jimmy Moores verbosity ruins the book for sure. Dr Fungs original work is fantastic. So bad to see it being tainted by Jimmy Moores presence.

    • Thanks for your kind words buddy. Enjoy the book! ☺️

      • Jimmy Moore, as you are personally well aware there will always be critics and nit pickers who want to
        delegitimize the experiences of others. Insulin resistence, obesity, metabolic syndrome and blood sugar issues are chronic and life long in my view. I believe that many of us are like alchoholics, we must be vigilant every day of our lives, even if we have no had a drink in decades. There are social issues, emotional issues, hormonal issues,low basal metabolism from many decades of yo-yo dieting and many more issues that people need to be constantly aware of. Criticizing someone in your situation (and mine) who struggle with weight loss makes no sense and is not helpful to anyone. IF and LCHF and eating clean, unprocessed foods are the best tools we have to combat this horrible condition. Each person has to work out his/her own “degree” of IF and LCMPHF. (Low Carb Moderate Protein, High Fat Diet) Volek and Phinney often refer to a “well formulated” LCHF diet without being specific about what “well formulated” means. That is because it varies from person to person. No one would criticize you if you had conquered cancer and then were found to again have some cancer cells in your body.
        Yet, obesity is such a “blame the victim” topic that even some people who struggle with this themselves are prone to be “morally” judgmental. I admire your work and the encouragement you have given to many people around the world by communicating at a more grassroots level. All of the professionals, doctors, and scientists who have chosen to connect their name with yours a continued testament to your good work and the high regard people who are struggling with this issues hold you in.

        Keep up the good work, and just disregard all of those who want to tear you down.

        Birgit

        • Martin Williams

          Why then, Birgit, even in his answer to me on this forum, could he not bring himself to divulge his current weight? Why is a request for transparency traduced as nit-picking?

  30. The success I’ve found through fasting/IF has completely changed my life. Last fall, through convenience and habit, I began eating only once a day. It wasn’t a decision I made to lose weight, I just noticed that I didn’t really get all that hungry until late, late in the day, so, why not just wait and eat then? I’ve always been the type of guy that LOVES grazing and snacking on sweets all day, so this was a bit of a challenge at first. But I managed to start skipping breakfast, lunch, and not eating until about 5 or 6pm every day.

    A few months ticked by. I maintained this eating style somewhat easily. And the weight just started falling off. Friends asked me what I was doing, and my only answer was, “I kind of just eat at night.” When people found out I was going that long without food every day, they nearly hit the floor – “I’d die!”, “Oh my god! If I don’t eat breakfast, my body shuts down.” No. We’re just trained to eat several times a day, instead of when we’re really hungry.

    More months pass. I’m losing weight like never before. I’ve done the CICO, and gym rat routine SO many times in my life, and each time the results were only temporary. I decide to do some research on daily fasting, and that’s when I found the goldmine of information contained on this site. My jaw was in a perpetual state of dropped as I’m reading about IF and all its benefits. Everything I was reading so perfectly matched what I noticed with my own results. And even more — it’s safe, healthy, and if anything, more normal than the way we eat today.

    I now own both of these books, and I cannot recommend them enough to people who are struggling with their weight like I was. I now do 48 and 72 hour fasts regularly, working my way up to longer fasts. I’ve lost 76 lbs (215 -> 139) in less than a year. I’ve had to buy a whole new wardrobe. I replaced all my LARGE black shirts, with small or XS slim fitting white shirts. My partner has joined me in these fasts, and has also become somewhat obsessed with the lifestyle.

    For the first time in my life, I feel like I’m totally in control of my weight. I’ve liberated myself from the shackles of food, scheduled meals, and most importantly – obesity. My entire outlook on life has changed as a result.

    Buy these books, read them, and pass them along to somebody else in need. Share the keys to weight loss.

    • Martin Williams

      hcat: Would you mind if I asked if you altered the content of your diet as well? Dr Fung obviously advocates eating natural unprocessed food on top of IF as a counsel of perfection, but I wondered whether your great results were done purely by fasting.

      • The only major change in my diet was I quit drinking beer. Beyond that, I still ate most of the same foods, just smaller portions, and within my window. I’m not pleased to admit it, but I still do enjoy a good indulgence during my eating windows, but I eat rather infrequently, so the balance seems to work out.

        However, based on the information in Dr Fung’s books, I put a lot more thought into the food I eat now. I still enjoy all the same foods, more or less — just much more sparingly. And I ALWAYS make up for it on the other end by fasting.

        • Martin Williams

          Thanks. That’s interesting. I found I lost weight formidably quickly even by doing an 18:6 thing – sometimes an 18:4, or a 20:6, if you see what I mean.

          Beer (or rather cider) is my bete noire, but when I measured everything for a month once (macros, weight, fasting periods, alcohol consumption), I thought, at first, that alcohol reversed the weight loss I enjoyed on or after non-drinking days. On closer inspection, I found the data to be ambiguous, because drinking increased my food calories both during drinking and on the day following.

          I’m in no way advocating regular boozing as healthy, and I myself have a serious issue with it. But it may be that booze itself was not directly the main driver of the reversals I saw, but rather an appetite stimulant for food (which everyone knows anyway, and my data prove).

          Just thought I’d add this, since the issue of alcohol often comes up. And it is difficult enough to pack up one bad habit let alone two at the same time.

    • Oh how I wish I were male. I am doing same as you and losing very very slowly. 5lbs every 3 months so in total I will lose 20lbs this year. But in retrospect my health markers are wonderful now.

      • Not all men are like that. It’s taken me (52 year old male) almost 3 years to lose 55 pounds. I lost about 30 in 1.5 years with low carb, then started IF + LC, then lost another 20, and recently went keto and IF and have lost another 5 or so. And I’ve done many 3+ day fasts (longest 5.5 days) and many more 24, 40 hour fasts. Some of that is muscle mass loss, as I’ve decreased my exercise and no longer lift weights. Went from 4 days per week of exercise to 3 and now 2.

        • If you calculate that out, it’s less than 2 pounds per month. Note that I spent several months (tried twice) trying resistant starch and probiotics, which appeared to me to cease weight loss and cause higher blood sugar readings. I may have lost more weight except for that. Now, I eat a low-fiber, low resistant-starch diet and feel better.

  31. Question…I order Organic Real Bone Broth that arrives frozen…is this exceptable? I have had no luck trying to make my own bone broth. Thank you!

  32. Exceptional book and added my “MUST READ” review to Amazon – I got it the first day as I had ordered well ahead of time waiting for its release. My journey began in July when I read THE OBESITY CODE — and have been reading every word by Dr. Fung ever since, checking every day. I went immediately to get blood work, am already down 35 pounds and have integrated a team of folks around me to show them what I’m doing – my doctor, my PT, my trainer, my massage therapist – and no one had any knowledge of the topics of Fasting, IF, LCHF or nutritional ketosis. Dr. FUNG – as others have said – you really are my hero and mentor.
    AND TO JIMMY – you are awesome and life is a journey – thank you for your leading the way, podcasts and persistence to help us all. As for your 21-Day FAST, I’m on one too RIGHT now, day 5 – and as I learned from Dr. FUNG – Don’t let the GHERLIN get you! When it “waves” at me, I start reading something to remind me of the UNBELIEVABLE impact water-fasting has on cleaning out every organ, every cell and every part of my body – AUTOPHAGY. As Dr. Fung says — we’ve had the power all along…like Dorothy in the Wizard of OZ! Click your heels, drink some water — and FAST.
    Thanks again DR FUNG and JIMMY.

  33. I was wondering, suppose my last meal of the day is at 5 pm, then around 7 or 8 pm I exercise hard (HIIT maybe) to deplete glycogen until my Glycogen “let say empty or almost empty”, then I dont eat anything ( or I eat small amount protein but no carb to prevent muscle loss), then go to sleep, and next day, break my fast around 1 pm.
    My goal is I want to burn fat immediately (because no or small amount glycogen after exercise). My thought is if your glycogen empty or almost empty before Fasting, you can start burn Fat immediately compare to wait glycogen empty 10 to 12 hour before you can start burn fat. Is it ok? I ask anyone, many concern the muscle loss after exercise, but if I ate small and complete protein to prevent muscle loss, is it ok?
    Thanks

  34. Congratulations, Jason – a fantastic book!

  35. In your book, do you address exercising while fasting or should it be limited or excluded all together?

  36. Jorge Uribe

    Dr. Fung good afternoon I would like to get your book “The Complete Guide to Fasting” Heal Your Body Through Intermittent, Alternate-Day Fasting and Extended translated into Spanish. Are there any plans to sell it in that language? Greetings.

  37. I already had gotten and read “The Obesity Code”..which was great, and wasn’t sure if “Complete Guide to Fasting” would be necessary to my new LCHF and IF lifestyle. Well, I am so glad I decided to buy the second book on fasting. It is wonderful. Great personal stories…and recipes. Love the format and the information. It has just enhanced my knowledge and motivation to embrace this LCHF and IF lifestyle. Thank you.

  38. charles grashow

    Just read the book – not good at all – IMHO

    • Martin Williams

      What does that mean?

      You’re such an arsehole, Charlie, it makes my eyes water.

      And you’re not even a proper troll. Because real trolls change the bridge they hide under from time to time, after they get chased away by angry villagers.

      If there were ever a case for beating the living daylights out of particularly nasty children, you’re the (unfortunately) living embodiment of what happens otherwise.

  39. Joao Alberto

    Dr. Fung

    Please publish “The Obesity Code” on iBooks Store. Only “The Complete Guide to Fasting” is there. I’d like to read “The Obesity Code” in advance.

    Congratulations on your against the tide efforts.

    Regards from Brazil

  40. This is a GREAT book!!!!!

  41. I got the book, and it’s great!
    However I don’t need fasting for weight lost or diabet. (The books focus a lot on those issues).
    I was a bit disappointed to see that there was not much information on how often, in a year for example, one can do the extended fast. (3 to 14 days)

  42. THANK YOU Dr Fung.
    For your effort, your study, your care, your thinking, your willingness to row against the rapids.
    Yep, you are a TRUE CHAMPION.
    Wish I could shake your hand.
    JIMMY – thanks for taking your ole guinea-pig self and baring all, and speaking in words which are clear.

  43. Bought the book at a local bookstore and finished reading it the next day. Where The Obesity Code clearly and fascinatingly details the biological “what” and “why”, this book completes the knowledge base by adding “how”, especially in regard to important considerations which clarify various extended fasting options.

    This book is easily the first one that comes to mind when recommending a single, all-encompassing book to others desiring a simplified process for weight loss and improved health.

    I appreciated Jimmy Moore’s detailed introduction. His first-hand experience and insights into the process will alleviate many common first-timer concerns. Everyone experiences ups and downs while pursuing a challenging goal. That we get up, dust off and continue on is the point to remember.

    In many places this book mentions that fasting can be difficult. To me, becoming fat-adapted – where you can easily skip a meal or two at any time and not notice or even care – is what takes the sting out of fasting. You just don’t get hungry, at all, when you body easily transitions to burning fat. (Both books mention true hunger. I’m left wondering what that is. How, for example, does it differ from the feelings of carb-induced low blood sugar?)

    Regarding exercise, endurance efforts and being fat-adapted, there’s a several week period where your body’s mitochondria re-learn how to process fat as a primary energy source. Until then, with exertion, you will get tired sooner that you’d otherwise expect. Paying close attention to minimizing all carbohydrates can shorten this transition by leaving the body with no other choice than to use fat for its energy source. After that, it’s up and out the door you go. Food (eg: carb loading) is no longer a consideration.

  44. Thank you Dr Fung for sharing your extensive knowledge about insulin and obesity. you have blown my mind with all this info that is so contrary to what i have always believed. I also love your matter of fact and open writing.
    I am waiting for my copy of your book…..I should have any day now! yay!!!

  45. Constance Goodyear M.D.

    I understand this and I agree with this – want to lose weight then as Dr. Fung’s son said, “Don’t eat”.
    Just one teeny tiny problem – I have gone through all your posts and your books and you do not address the problem so many have with intermittent fasting. It leads so often to Binge Eating !!!

  46. Jimmy Moore is a formerly super morbidly obese person who transformed into a just regular morbidly obese person. The fact that he is tries to be the face of health is hilarious. I wish you had co-written the book with someone who isn’t still extremely overweight and looks like a deflated balloon in the few parts he isn’t carrying fat.

  47. Mary Cameron

    I was diagnosed with stage IIb ovarian cancer 3 weeks ago. I intend to use fasting rather than chemotherapy to mop up the loose cancer cells looking for real estate inside my body. I am also using hydrogen peroxide baths and herbal tonic.
    I lost 50 lb over 3 years using LCHF foods, and the last 15 lb came off quickly when I quit drinking white wine. I take no alcohol now ( save for a couple glasses of sparkling every blue moon). I am particularly interesting in extended fasting in relation to healing. I am 57 years old. I now weigh 15 lb less than I did at 25 years old. My backside has gone awol!!
    Will buy the book if it has information on extended fasting.
    Thanks Jimmy & Jason!!

  48. Gunnar Isaksson

    Today I got at last the book here in Sweden and I have only skimmed it through. It has been very difficult to obtain a copy. Now my weekend will be filled with good science that is really easy to understand.

  49. Errata correction for pages 254-255. In the sections for both coffee and tea, “whole milk” appears in both the can and can’t columns.

    Also, as an example, up6 cups of coffee are allowed with 1 tbsp each of certains fats. In the case of butter that could be 600 calories! Possibly not an issue due to it primarily being an MCT? Prudence implies that less would be more.

  50. Thank you Dr. Fung. Your book is quite helpful even for this avid follower of your blog.

    I have a question, based on either your own practice observations or on published studies,
    have cardiac calcium Measures been reduced by Fasting? LDL reduction by statins?
    What about just weight loss from very low carbohydrate diet?

  51. Loved the book.
    Am now on my third day of my third fast (previously I have done a 3-day and a 4-day). This one will be 5 for 6 days.
    And yes, it gets easier each time.

    Question:
    Training while fasting … strength training … given increased growth hormones and and autophagy while fasting .. will I be able to recover sufficiently while fasting, and perhaps even build muscle and strength?

    • To answer my own question based on small personal experiment: In the course of a 5-day fast I did 2 strength training sessions.
      1. I was able to do the exercises/lifts, but my power was somewhat reduced and energy limited.
      2. It took longer to recover, but I did seem to recover. I needed plenty of sleep, though.
      Finally:
      1. I came out of it with great skin! (No, I didn’t tell the people who complemented med how I did it!)
      2. After 2 days of good eating, my hormone levels and general healthy energy and happiness feels better than it has for months.

  52. Dr. Fung,

    I wanted to thank you for bringing this book out, and soon The Obesity Code, on Audible! I ordered/pre-ordered each and I look forward to hearing them. Audio is a great format for me since I can listen to it while doing low-concentration, physically based tasks.

    I hope lots of others order these too. Very excited that they now have an audio version. I think bringing it out in all these formats, including Kindle (another format I purchased them in) and Audio, was great.

    You may want to post a blog update alerting other purchasers of text versions that the audio versions are available for order!

  53. Dr. Fung, I noticed on your author page at Amazon this book isn’t listed. You may want to correct that so people who check out your page can read about and order it there.

  54. Dr Fung,

    I have enjoyed reading your books and watching your videos. It sounds well thought and argued. I recently came across this article and would love your 2 cents on it:
    https://www.sciencedaily.com/releases/2016/12/161223115923.htm

    Thanks
    Gian

  55. Spanish version soon??

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