It’s pretty simple:
- One meal a day (personally I strive for a low carb, high fat meal, but this isn’t strictly required)
- During fasting periods, I drink water, black coffee/espresso, tea, and/or broth
- I mostly avoid artificial sweeteners
- For long flights, I fast the entire time in transit and eat dinner at the normal time for destination (or skip entirely)
- I also pick a day during the week (usually Sunday) where I consume less than 500 calories for my “meal” (or skip it entirely)
- Get enough sleep (for me, about 7-8 hours)
I did not just jump into above “cold turkey” but gradually worked my way up to these guidelines. I expect they will further evolve over time.
For those who think fasting is hard, there is some initial difficulty as your body adapts. Some refer to this process as “keto flu.” It does get much easier.
I do make allowances for “life events” and will occasionally vary from these guidelines. For example, when I was in Ireland, you can bet I drank Guinness outside of a normal meal period. I plan for these events and adjust accordingly.
The benefits I’ve derived from the above include, but are not limited to:
- Weight loss (averaging 1-2 pounds a week, but it varies from week to week)
- Lower blood glucose readings (a good thing as a Type 2 diabetic)
- Food cravings are mostly gone
- Little to no jet lag (even when I jump 9-10 time zones)
- More time during the day (because meals take time to have)
- Lower grocery bills
- Better sleep
The above appears to be working for me and may or may not work for anyone else. Do your own research and come to your own conclusions by typing the following terms into your search engine of choice:
- Intermittent fasting
- Ketogenic diet
- Dr. Jason Fung
- The Obesity Code
Happy to answer questions through all the usual channels.