There are two ways to manage your fasting days; you can do a full clean fast, which involves only drinking approved beverages, or you can eat a limited amount, only taking in 500 calories on those down days. She can eat anything she likes in her window, (delaying not denying) and that would NOT work for me, but I like how she promotes flexibility to find success.

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Understand that uncontrollable or constant hunger is a sign that you have made some dietary choices that aren’t working for you.

I drink coffee, green tea and water for my fasting times and eat AND ENJOY with freedom in my eating window. Unfortunately, as I finished the book, I found myself bothered by the overly familiar tone of the author and the way she preaches the intermittent fasting lifestyle. because they interfere with the healthy gut flora that controls weight loss hormones, so overall are pretty much a no-no.

For example, if you drink fruit-flavored water or a diet soda, you will release insulin, even if it has no calories.

While there, you can also download and listen to ad-free episodes of the Intermittent Fasting Stories podcast. I have read this book at least three times and each time I uncover something else that I need to apply to my life. She also explained the biology behind how it all works and provided extensive sources, referring readers to other books so that she could give a summary without bogging this book down with technical details.I have seen these links in footnotes of other books, but never considered reading them myself until the author suggested it. It’s the one that makes you feel in control and the one that you can follow long-term as a lifestyle. Short and to the point the Annotated Bibliography in the back is the best book list I've seen, you should read it for that alone although it really is a fantastic quick read that gives you the basics of a clean fast.