Part TnAree SESOQURCES |Only certain fluids can be consu periods: water, tea and homemade broth me a n you fast. Yor Itisimportant to drink water frequently throughout the day when you fe mineral, or carbonated water = Sweetened powders or drops Mbp. (even if they're sugar-free) + Slices of other fruits (do not eat the fruit itself or consume fruit juice) + Vinegars (especially raw, unfiltered apple cider vinegar) + Himalayan salt + Chia and ground flaxseed (1tablespoon in 1 cup of water) BEd You can consume up to six cups of coffeeona cup of coffee if you wish (see the list of permitted fasting day. The coffee may be caffeinated or fats below). Also, you can have unsweetened decaffeinated. Black coffeeis preferable, but you _iced coffee: simply brew your coffee as usual and canadd upto tablespoon ofcertainfatstoeach _ then refrigerate it or pour it over a cup ofice. For Bulletproof Coffee, see the recipe on page 264. a | + Coconut oil it : + Try to avoid low-fat and skim + Medium-chain triglyceride oil (MCT il) | milks; whole milk is better ae + Powdered dairy products + Natural or artificial sweeteners of any kind + Heavy whipping cream (35% fat) + Half and half + Whole milk * Ground cinnamon, for flavor | WII easrivs unosW512 You may consume unlimited herbal tea during your fastin, i period. There are a variety of teas that can help suppress your appetite, lower your blood sugar levels, or are otherwise beneficial T Green Tea + Good appetite suppressant Cinnamon Chai Tea + Can help lower blood sugar levels + Great for suppressing cravings for sweet foods Peppermint Tea + Good appetite suppressant * Good for alleviating GI discomfort, such as gas and bloating Bitter Melon Tea Can help lower blood sugar levels Black Tea Can help lower blood sugar levels Oolong Tea Can help lower blood sugar levels It's best to consume your tea black during itor pour it over ice to make unsweetened your fasting periods, but you may add up to1 iced tea. You can also make Bulletproof Tea by tablespoon ofcertainfatstoeachcupofteaif substituting tea for coffee in the recipe on page of permitted fats below). 264, any herbal tea and refrigerate «= Try to avoid low-fat and skim milks; whole milk is better + Powdered dairy products: + Natural or artificial sweeteners of any kind ‘and half le milk + Ground cinnamon, for flavor = Lemon. rwecowmtete cue To rastie»: unlike vegetable broth, ig vite advan fence some mon t0 eXPet' elatin, which is very benefici Main, ies nature your frst few Fasting f ee ee ay fic al for thosewhe headedness dehydration ave & her joint problem: 0 i Mrisisoten caused See consume as much broth as you 5: YOu ma periods isofetectrolytes and man ned tt ng decreased ee erring 6008 get through your fasting day. AS time goog. canbe easly vegetable broth and you will find that you need ess and essinon homemade Dr meat or bones from ary duringyour fasting periods, See page a6¢n ' recipe for homemade bone broth fora made wit cee broth has one animator fish will W reper | __whatyoucan'taddtoyourbro | + Vegetable puree of any kind + Any vegetable that grows above the ground + Potatoes, yams, beets, or turnips + Leafy greens “Carre + Avoid store-bought broths, even organic + Onions or shallots + Bitter melon + Animal meat « Animal bones + Fish meat + Fish bones HE - himateyan st + Any herbs (dry or fresh) and spicos + Ground flaxseed (1 tables per cup of broth) ork, but boneInthis twenty-four-hour fasting protocol, Inthis protocol, you eat a meal every day, so yov'l fast from lunch oneday $0 inch thetnaxt aa Walaa ease ce ieee from dinner one day to dinner the next, three times a week. Italso includes a daily aking medication to betaken with food. Also, it m: into your schedule. find th hat need y be easier to fit ‘or example, many people inner isimportant not just asa time to eat but asa time to reconnect with g days; see page 203 for chil ). In the Intensive Dietary Management sixteen ich really just means skipping breakfast and eating only within an eight-hour nfastin hour fast spouses and idren—on this schedule, you'l still hav family time that This sort of fasting schedule also fits easily into a typical work schedule. Inthe examp| Program, we've found that this prot works eight loss without urgency. However, ifyou prefer a less-intensive regimen, you could well le below, you'd fast from dinner on Sunday night until dinner on Monday rig! Ifyou finish dinner on Sunday at 7:30 p.m, then you would not have dinner on Monday until 7:30 p.m. The meals listed are suggestions for have just two twenty-four-hour fasts per week. On eating days, we recommend you follow adiet that is low in refined carbohydrates and high in natural fats. Strive to eat only whole, following a low-carb diet that's high in healthy unprocessed foods and avoid processed or fats. prepared foods as much as possible. 2 ast Fast Fast Fast ast ast FST & Stranbery Arugul and Tonato, Berry Patt G anitaleseled | FAST | Proscuto Sad | FAST. Cucumber nd FAST (page262) a) (0292228) Aca Salad a (o5ge234) Homemade | Chicken Stud Game Day Wings | Chicken'Breaded™ | Chicken SteakFajtes ran Free ChickenFingers BellPeppers | (page282) wih | inPorkRinds | Drumsticks | (page286)—_califower, 5 (ge288); (page 280) vegaiesices (page 76) rapredin nae E Avocado Fries andbalsamic ere a vincigrtie | (page236) ia oe Sample of theetimes per week 24-hour fasting regimen. This shows fasting rom der to dines bt you could also fast ram uch ouch THE COMPLETE GUIDE To FastinG [iamn this thirty-sixchour fasting regimen, you'll, fast for the entire dayat least three days of the week. Unlike the twenty-four-hour fasting fasting days, only fasting fluids (see page 254). Overall, this protocol. is more effective for weight loss than the twenty tocol, no mealsaretaken four-hour fasting protocol (page 257), and the longer fasting period isalso better for reducing blood sugar and therefore may be better for those with prediabetes. Also, some people prefer the simplicity of fasting for the entire day, rather than eating one meal on fasting days, as on the twenty. }our protocol. Grain Simple % Pancakes(page FAST | Homemade & 258)with bacon Bacon (page 3 ‘re scrambled a ong Pear and Arugula Tomato, “Salad (page290) FAST | Cucumber and 2 Avocado Salad a (page294) On eating days, we recommend you follow that is low in refined carbohydrates a at only whole high in natural fats. Strive te unprocessed foods and avoid processed or prepared foods as muchas possible, nthe example below, you'd fast from dinner on Sunday night until breakfast on Tuesday yat ‘morning. Ifyou finish dinner on Sun 7:30 p.m,, then you would not eat again until breakfast on Tuesday morning at 7:30 a.m. You may consume breakfast, lunch, and dinner o nonfasting days. NG PRO ‘ocoLs Grain Free chicken Couiower Pizza FAST | Benen sp Geez) with Pork (age E spiachsald me; Mustard é Green Beans (page) Mii Fritts Berry Parfait Fast page 270) FAST (page? Buletroot Cofe page 268) Strawberry Homemade Fast and ale Salad FAST Chicken Fingers (page232) (Gage 204; vocade Fries (age 298) Steak Fajitas Chicken Sued FAST | (page286) FAST BellPeppers (page 280) Sample of tree-ies-per neck 36-hour sting regimen No meal or snacks ony kn re consumed on the fasting day, butyou may ary ating fd 0 page 54)and fe Breakfast Lunch Dinner FAST ras Arugula and Prosciutto Salad | FAST (age 288) hickon "Breaded in mst Pork nds (page 76) Roasted | Cautowe fice (0age 300) Sample of three times-per-week ot two-hour fasting regimen, No meals sa Tay consume any fasting uid (se page 254, Broaast snot consumed on nontasing or fasting days. sive Dietary Managem ian before fasting 0 avoid Low blood sugar. Wh expect blood sugars to dro page Use this forty-tw for type 2 diabete 18 Period allows blood glucose 10 drop. However, ifyou 1g Medications, you will need to consult Fast Chicken Drumsticks ‘Wrapped in Bacon page 278; carotand cole sticks Pear and ‘Arugula Salad (age 290) this protocol, ile we P ifyoure dicated, they may drop too tow, at which 184 to raise it—which defeats the point of a diet that is tow in refined car ates an; high in natural fats, Strive to eat only whole ‘unprocessed foods and avoid processed Prepared foods as muchas p Inthe example below, you'd fast from dinne 6” Sunday night until lunch on Tuesday. Ifyou finish dinner on Sunday at 7:30 p.m, then yo would not resume eating until lunch on Tuesday afternoon at 1:30 p.m. On ni ys, you would consume lunch and. breakfast rst Fast Fast Fast Strawberry Grain Fe FAST and Kale Sold FAST Pancakes (page (page 288) sliced avocado ‘Stok Faas Chicken Sted Fast. (page26) FAST bell Peppers (age 280) of any kind are conse the fasting dys, ut yo HE COMPLETE GUIDE TO FASTING [iaThis fasting protocol calls for fasting for seven to fourteen days consecutively. This means seven to fourteen days in a row without any meals or snacks. You are only allowed fasting fluids (page 254) during the fasting period Inthe intensive Dietary Management Program, we typically use this protocol for severe diabetes or morbid obesity. In cases where control of diabetes and/or obesity is more urgent, we often suggest starting therapy with this protocol, then transitioning to a forty-two-hour fasting protocol .ge 259). This protocol is also useful when hitting plateaus in weight loss and after periods of weight regain, such as the holidays and vacations (such as a cruise)—and knowing that you't follow this protocol after a period of celebration can let you enjoy it without guitt. This isa very intensive regimen and should only be attempted with the supervision of your physician. Ifyou are taking medications, some of them will need to be adjusted prior to beginning the fast. (See page 242 for more information.) In this protocol, we also recommend the daily Use of a general multivitamin in order to prevent micronutrient deficiency. Your physician may also want to monitor your bloodwork throughout the fast. 260 FASTING PROTOCOLS Remember, hunger does not progress. Day 2is typically the hardest day on this regimen: studies of the hunger hormone ghrelin show that it peaks on day 2 of extended fasting and thereafter declines. Typically, each day gets easier. Most people remark after seven days that they feel they could have kept up the fasting forever! Because ofthe risk of refeeding syndrome (see page 231), we do not often extend the fasting period past fourteen days. Instead, we recommend that you use an alternate-day fasting schedule such as the thirty-sixchour protocol (page 258) or forty-two-hour protocol (page 259) before repeating the seven- to fourteen-day fast. We recommend that you undertake seven-day fasts no more than once ‘month and fourteen-day fasts no more than every six weeks, Remember that if at any point during the fast you do not feel well, for any reason, you should stop. On this protocol, no meals or snacks are taken for at least seven full days—for example, starting on Sunday morning and continuing through Saturday night.