The FastaWeigh program combines intermittent fasting and low carb eating for effective weight loss and improved health. Although low calorie diets can be effective to lose weight, many people put the weight back on again once they go off the diet, particularly if low calorie diets have been done off and on many times over many years (the yo-yo effect). Continuous and/or prolonged restriction of calories will cause a lowering of the metabolic rate as this analysis of the weight regain of the Biggest Loser contestants shows.
The latest research shows that combining Intermittent Fasting with low carb eating is a healthy and extremely effective way to lose weight and keep it off. Contrary to diet myths, fasting will not lower your metabolism or compromise your concentration at work or energy levels when exercising (once you have adapted to it which can take a few weeks). Managing your insulin levels through fasting and low carb eating is the most efficient way to get you into ketosis (fat burning).
Clean fast for a minimum of 16 hours a day and try to increase to at least 18 hours by week 2 or 3. Clean fasting means only water, sparkling water, black tea, black coffee and herbal tea. No milk, sugar or sweetener or flavoured waters or teas.
Most people find it easiest to start fasting after dinner (say 7pm) and then skip breakfast. If you eat lunch at 1pm, that is an 18 hour fast. Then eat dinner at 6pm, finished by 7pm and start the fasting clock again. The time you fast or eat can vary each day, you can change it up according to your schedule or when you are naturally the hungriest (we are all different!). Just make sure to hit your minimum continuous fast time each day. And remember, if you are not hungry when your fast time is up, don’t eat! Wait until you are hungry. A great app to track fasting hours and keep you accountable is called Zero.
For faster weight loss results, increase fasting time as you get used to fasting. Try adding in at least one OMAD day a week (OMAD = One Meal A Day) by week 4. On OMAD days, you fast at least 22 or 23 hours and you just have one large meal, usually dinner. Fasting for a full day, say from after dinner Sunday night until Tuesday morning (36 hours), or until lunchtime (42 hours) is safe and effective for people with no underlying health issues.
Although you can lose weight fasting alone (without low carb), fasting is much easier to do on a low carb diet and weight loss is faster for most people.
The key to low carb eating is to make sure you eat plenty of healthy fats (I know this will be hard for some to get their head around but it is important!). Fats like, butter, olive oil, coconut oil, avocado etc. Eat moderate amounts of healthy protein each day like red meat, chicken with skin on, eggs etc. For women that equals 50-75g of actual protein a day (not portion size) and about 100g for men. Also lots of healthy salad and vegetables. Low carb means bacon and eggs are on the menu but not bread, pasta, rice, grains, sugar, processed food, starchy veggies like potatoes and corn and very limited lentils and fruit.
There is no need to measure your carbs, fat and protein or worry about portion sizes if you eat the foods on the food list. But if you would like to be strict or learn more about how many carbs in different foods, download the MyfitnessPal or CarbManager app to track your intake.
Low carb vs. keto - Low carb eating is about 50g of carbs a day. Extremely low carb, less than 20 grams of carbs a day, is called keto or a ketogenic diet and can be good for people that are obese, have insulin resistance or pre-diabetes/diabetes. A keto diet is perfectly healthy for most of us but can be quite restrictive in your food choices so many people struggle with sticking to it. It is not necessary for most people to do keto to lose weight so only do it if you have a major weigh loss stall or if you have been diagnosed with insulin resistance and/or diabetes and your doctor recommends it. Low carb will work just fine otherwise. If you are diabetic and on diabetes medication and decide to do a keto diet to try and reverse it, you will need to be monitored by your doctor so they can reduce your meds as your blood glucose improves.
The FastaWeigh plan and this website do not constitute medical advice. Please consult your doctor before fasting or substantially changing your diet if you have any underlying medical issues, take medications or have any health concerns. This includes but is not limited to diabetes, cardiovascular and heart conditions. Fasting is NOT recommended for children, pregnant or lactating women or for people with a history of eating disorders.