1 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

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Copyright © 2019 by Lyne Nzisa

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2 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

 Acknowledgements

The E-book is a collection of the authors own experience and learnings in her
intermittent fasting journey, summaries and information consolidated from many
sources including fasting internet blogs and the Obesity Code book by Dr. Jason
Fung

The 5 week challenge timetable is independently designed by the author and is

copyrighted. It is not borrowed from any source but rather tailored to the
authors’ own fasting program that saw her lose 20Kgs in 3 months. The timetable
has been used by thousands of people under the guidance of the author and with
tremendous success. For testimonies check the ‘announcements’ section of the
Facebook Group ‘Intermittent Fasting Support Group East Africa’

The author rans telegram chat support forums which include focused groups as
well as one on one individual chat mentorship.

Facebook name @Kelitu Kaseo

Telegram Username @KelituKaseoIF

3 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

MY BEFORE AND AFTER PHOTOS

20 Kgs lost between late May 2018 and mid-August 2018 (3 months)
Start weight: 79kgs
Goal weight 59 Kgs
Current weight: 58 Kgs
Start Waist size 37”
Current Waist Size 26”

4 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

TABLE OF CONTENTS

ITEM TOPIC PAGE

1 ACKNOWLEDGEMENTS 3
2 MY BEFORE AND AFTER PHOTOS 4
3 PART 1: OVERVIEW 7
 Introduction
 What is intermittent Fasting
 What is allowed during fasting;
 Age Old Lies And Eating Myths
 Different types of intermittent
 General guidelines on fasts
4 PART 2: HOW DOES INTERMITTENT FASTING WORK? BY BALANCING 10
EATING AND FASTING
5 PART 3: SUGAR (SUCROSE AND FRUCTOSE) ROLE IN OBESITY 16

 Insulin Resistance: The Major Player In Obesity

 What To Do
 Solution
6 PART 4: FASTING SIMPLIFIED 20

7 PART 5: FAQ- CAN I EAT WHATEVER I WANT DURING MY EATING WINDOW 21

8 PART 6: ALTERNATE DAY LONGER FAST IS MORE EFFECTIVE THAN SHORT 24
DAILY FASTS. HERE IS WHY
9 PART 7: FASTING VERSUS DIETING/CALORIFIC REDUCTION 25
10 PART 8: OMAD: TIPS AND WHAT TO AVOID 30
11 PART 9: FASTING DO’S AND DONTS 31
 Importance of A Clean Fast
 Fasting Is Not Dieting.
 Electrolytes
 Importance of Pink Himalayan Salt
 Potassium- Do Not Take Supplements
 What Else To Eat
 Water- How much is enough
 Brushing During a Fast- Does it Break the Fast
 Tasting Food while cooking- Does it break the fast
 Chewing Gum- Does it break a fast
 Do I need to work out while fasting?
 Why it is hard to lose fat through exercise
 Will fasting lead to Sagging Skin
 Can I take alcohol during the Intermittent Fasting Programme

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12 PART 10: GETTING STARTED ON THE FASTING PROGRAMME 43

 Beginner and Free style fasting

 The 5 week Fating Challenge

 QUESTION: How do I break my fast? Any recommended foods? Can I
just eat my full meal straight
 Intermittent fasting tips
 What To Expect In Terms Of Weight loss
 Breastfeeding mums timetable and Instructions
13 PART 11: SOME FASTING QUESTIONS ANSWERED 56
14 PART 12: TOP 12 BENEFITS OF FASTING 59
15 PART 13: MONITORING PROGRESS 64

 Fat Loss Versus Weight Loss

 The evil weighing scale
 Water Weight Versus Fat Loss
 The Whoosh Effect
16 PART 14: CAN YOU STILL FAST AND NOT LOSE WEIGHT? 74
17 PART 15: FREQUENT QUESTION 1: IF I HAVE REACHED MY GOAL WEIGHT 75
AND I STILL HAVE A TUMMY WHAT DO I DO?
18 PART 16: MAINTENANCE 81

19 PART 17: RECAP/CONCLUSION 86

20 APPENDICES
 Appendix 1: Low-carb and keto side effects & how to cure them 91
 Appendix 2- Autophagy 95
 Appendix 3: Understanding Food Groups 99
 Appendix 4- Bloating, Gas, Irritable Bowel Syndrome And FODMAP 103
 Appendix 5: Sleep 109
 Appendix 6: Fat Fast 115
 Appendix 7- WHAT TO EAT: Low Carb Way of Eating 135
 Appendix 8- The Banting List 130
 Appendix 9- Bone Broth 153
161
 Appendix 9- Apple Cider Vinegar
END

6 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

PART 1 : OVERVIEW

Introduction
You did not put on weight overnight. You are not going to lose it overnight. Don't
be in a hurry to start fasting unless and until you understand;

1. What is Intermittent Fasting

2. How it works
3. Why it works where other methods have failed
4. How to do it correctly and effectively
5. The Dos and Don’ts
IF is based on a deep science. I have taken pains to research and summarize
everything you need to know. All possible questions also have been answered in
this E-book.

What is Intermittent Fasting?

A phenomenon called intermittent fasting is currently one of the world's most
popular health and fitness trends. It involves alternating cycles of fasting and
eating. Many studies show that this can cause weight loss, improves metabolic
health, protects against disease and helps you live longer

Intermittent fasting is an eating pattern where you cycle between periods of eating
and periods of fasting. It does not generally say anything about which foods to eat,
but rather when you should eat. However later we will tell you why you should aim
for Low Carbs, moderate proteins and High healthy Fat (LCHF).
There are several different intermittent fasting methods, all of which split the day
or week into eating periods and fasting periods. Most people already "fast" every
day, while they sleep. Intermittent fasting can be as simple as extending that fast a
little longer. You can do this by skipping breakfast, eating your first meal at noon
and your last meal at 8 pm.
Then you're technically fasting for 16 hours every day, and restricting your eating
to an 8-hour

Despite what you may think, intermittent fasting is actually fairly easy to do. Many
people report feeling better and having more energy during a fast. Hunger is usually

7 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

not that big of an issue, although it can be a problem in the beginning, while your
body is getting used to not eating for extended periods of time. No food is allowed
during the fasting period.

What is allowed during fasting;

1. Water- Still or Sparkling- Cold, Warm, room temperature or hot to your liking
2. Salt- Pink Himalayan salt or Sea salt
3. Black coffee- no sugar no sweetener
4. Green tea- no sugar no sweetener
5. Black tea- no sugar no sweetener
For some, water only works best. Coffee makes some people lose sleep and sleep
is important for weight loss. Green tea can nauseate on an empty stomach.

Age Old Lies and Eating Myths

Fasting will not mess blood sugar in people who are not Type 1 diabetic. Blood sugar
has been proven stable even after several days of fasting.
Fasting is easy and healthy.
All those studies that said "breakfast is the most important meal" and "keep eating
6 small meals" were sponsored by cereal companies, fast food companies and big
pharma. The people who make money from obesity.
I have never loved eating too much. The only reason I ate at least 3 meals before
was being lied to that skipping meals will lower my blood sugar. Which is lies
Intermittent fasting knowledge is liberating especially coming from Dr. Fung who
treats type 2 diabetes. Fasting has been used to treat type 2 diabetes (high insulin)
However if you have Type 1 diabetes do not fast. Your blood sugar is already too
low as you already have low insulin.
Those who tell you that you must eat always want to sell you food. Or medicine
when you are sick. The rest have been lied to by the food and medicine sellers and
have come to believe the lies as the truth. FASTING IS HEALTHY AND SAFE

Different types of intermittent

1. 16:8 means you fast for 16 hours and eat 2 meals within 8 hrs
2. 18:6 means you fast for 18hrs and eat 2 meals within 6 hours

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 3. 20:4 means you fast for 20 hours and eat one three course meal spread
over 4 hours
4. 23:1 aka One Meal per Day (OMAD) means you fast all day and eat one
meal within one hour. OMAD is not good and we will revisit that later.
5. Alternate Day Fasting (ADF) aka 36 hours or 42 hours fasting means you fast
one day and eat the following day at breakfast or lunch then eat another
one meal (total 2 before you resume fasting)
6. 48 hours fast means you skip food for 2 days
7. 72 hours means you skip food for 3 days
8. 7 day fast means exactly that. You don't eat for 7 days.
You can safely fast for up to 7 days straight without medical supervision. Fasts
longer than 7 days require monitoring of Blood Sugar, Blood pressure and
electrolytes and hence not advisable to do without medical supervision.

We encourage you to keep changing your fasting style. Don't stick to one as the
body easily adapts to routines.

General guidelines on fasts

How many extended fasts can you do??

1. 36 hours- up to 3 every week. Eat 2 meals after each
2. 42 or 48 hours- 2 per week- eat 2 meals after each
3. 72 hour- one per week- eat 3 meals after
4. 3/4 day fast- twice per month - eat 3 meals and then fast 24hrs or less rest
of the week
5. 7 day fast- once per month. Eat for 2 days after. 3 meals day 1 then day 2
can be 2 meals a day or OMAD

Mix this with shorter fasts and good feasts.

9 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

PART 2: HOW DOES INTERMITTENT FASTING WORK? BY BALANCING EATING
AND FASTING

At its very core, fasting simply allows the body to burn off excess body fat. It is
important to realize that this is normal and humans have evolved to fast without
detrimental health consequences. Body fat is merely food energy that has been
stored away. If you don’t eat, your body will simply “eat” its own fat for energy. Life
is about balance. The good and the bad. The same applies to eating and fasting.
Fasting, after all, is simply the flip side of eating. If you are not eating, you are
fasting.

Here’s how it works:

When we eat, more food energy is ingested than can immediately be used. Some
of this energy must be stored away for later use. Insulin is the key hormone
involved in the storage of food energy.

10 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

Insulin rises when we eat, helping to store the excess energy in two separate ways.
Carbohydrates are broken down into individual glucose (sugar) units, which can be
linked into long chains to form glycogen, which is then stored in the liver. There is,
however, limited storage space; and once that is reached, the liver starts to turn
the excess glucose into fat. This process is called de-novo lipogenesis (meaning
literally “making new fat”)

Some of this newly created fat is stored in the liver, but most of it is exported to
other fat deposits in the body. While this is a more complicated process, there is
no limit to the amount of fat that can be created. So, two complementary food
energy storage systems exist in our bodies. One is easily accessible but with limited
storage space (glycogen), and the other is more difficult to access but has unlimited
storage space (body fat).

The process goes in reverse when we do not eat (intermittent fasting). Insulin levels
fall, signaling the body to start burning stored energy as no more is coming through
food. Blood glucose falls, so the body must now pull glucose out of storage to burn
fat for energy.

Glycogen is the most easily accessible energy source. It is broken down into glucose
molecules to provide energy for the body’s other cells. This can provide enough
energy to power the body for several hours. After that, the body will start breaking
down fat for energy

So the body only really exists in two states – the fed (insulin high) state and the
fasted (insulin low) state. Either we are storing food energy, or we are burning it.
It’s one or the other. If eating and fasting are balanced, then there should be no net
weight change. You maintain. If we fast longer than we eat, we get a net loss in
weight. THAT IS WHY WE ARE ENCOURAGING EXTENDED FASTS.

11 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

If we start eating the minute we roll out of bed, and do not stop until we go to
sleep, we spend almost all our time in the fed state. Over time, we will likely gain
weight, because we have not allowed our body any time to burn stored fat for
energy hence net gain.

To restore balance or to lose weight, we may simply need to increase the amount
of time spend burning stored fat for energy. That is intermittent fasting. In essence,
fasting allows the body to use its stored energy. After all, that is what it is there for.
The important thing to understand is that there is nothing wrong with that. That is
how our bodies are designed. That is what dogs, cat, lions and bears do. That is
what humans should do.
If you are constantly eating, as is often recommended (the 6 small meals per day
thing), then your body will simply use the incoming food energy and never burn
body fat for energy. You’ll only store it. Your body will save it for a time when there
is nothing to eat. You lack balance. You lack fasting. And you will not lose weight.

12 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

HOW DOES INTERMITTENT FASTING WORK FOR WEIGHTLOSS: CONT…

Intermittent fasting is not calorie reduction. I know this sounds confusing because
if you are eating one meal per day or 2 meals after one day ( ADF) you are eating
less

The difference between portion control and fasting is as follows

1. Portion Control aka Calorie reduction- You keep eating many small meals per
day. Since your body is constantly receiving little food it adjusts its Basal Energy
Expenditure (BEE) to Fit the food coming in and preserve stored fat. Your Basal
Metabolism (BMR) slows down. You initially lose some weight when your BMR is
still high but stall when the BMR slows. If you make a mistake of Increasing your
calorie intake, your weight is gained back because BMR is still low and will take
time to adjust itself upwards

2. Intermittent fasting- You alternate periods of Eating and periods of Not Eating.
In other words you induce some form of temporary Starvation. The body reacts
during the time of not eating by opening up fat stores. Let us assume either your
BEE or your Total Energy Expenditure (TEE) per day is 2000 calories. You do
alternate day fasting. Day 1. Intake is Zero. The Body retrieves 2000 calories from
stored fat. Your BMR is preserved. Day 2 you eat 2,000 calories. The Body gets its
energy for the day from food. Your BMR is preserved. Day 3. You eat OMAD 1200

13 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

calories. The Body uses the 1200 from Food and retrieves 800 calories from Fat
stores. Your BMR is preserved. Day 4 You fast all day. The Body retrieves 2000
calories from stored fat. Day 5. You eat 2000 calories and use those. Day 6 you
fast. You use 2000 calories from Body Fat. Day 7 you OMAD and eat say 1500
calories. You retrieve 500 from stored fat.

At the end of the week this is how much you have used from stored fat,
Day 1. 2000
Day 2. 0
Day 3. 800
Day 4. 2000
Day 5. 0
Day 6. 2000
Day 7. 500

Total 6,300 calories from Body Fat. Your BMR and BEE stays the same.

When you lose all targeted fat and start maintenance you can eat 2000 calories
every day and you won't gain any weight back because your BMR and BEE has
been preserved.

WHY IS DAILY OMAD BAD?

OMAD every day eventually has the same effect as calorific reduction although at
a slower rate. When eating OMAD every day, it is almost impossible to eat 2000
calories in one meal. Although it takes longer for your BEE and BMR to slow down
because you are having some period of not eating every day, eventually the body
notices a constant eating pattern and reduces your metabolism to fit the daily
food intake. This leads to a plateau.

The Best Intermittent fasting protocol is

1. One that makes you alternate eating and fasting so that you can completely
alternate energy sources from incoming food to stored fat and back. In this
regard, Alternate Day Fasting and Extended fasts are more effective. When you
fast, fast clean and don't eat and when you break the fast, eat well and eat
enough. Completely alternate fasting and feasting to keep your metabolism high.

2. One that is not constant or a routine or same day to day- Constant body stimuli
leads to adaptation also called homeostasis which results into plateau.

14 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

HOW DOES FASTING WORK FOR WEIGHT MAINTENANCE AND WEIGHT LOSS?;
CONT:

THE ANSWER IS simpler once we understand hormonal obesity theory. Insulin is the major
hormonal driver of weight gain. Insulin causes adult obesity. Insulin causes newborn
obesity. Insulin causes infant obesity. Insulin causes childhood obesity. Where would an
infant get high insulin levels? From his or her mother
MECHANISMS
INSULIN IS NORMALLY released when we eat. It directs some of the incoming glucose
from the food to be used as energy and some to be stored for later use. In the short term,
glucose is stored as glycogen in the liver, but the liver’s storage space for glycogen is
limited. Once the liver is full, excess glucose is stored as fat: that is, the liver begins
manufacturing fat from glucose through de novo lipogenesis. When the liver glycogen and
fat store is full the rest of the fat is stored in other parts of the body.
After the meal, as insulin levels start to fall and this process reverses. With no food energy
coming in, stored food energy must be retrieved. Glycogen and fat stores in the liver are
turned back into glucose and distributed to the rest of the body for energy. The liver acts
like a balloon. As energy comes in, it fills up. As energy is needed, it deflates.
Balancing feeding and fasting periods over a day ensures that no net fat is gained or lost.
That is why short fasts work best for maintenance.
When glycogen and fat stores in the liver are depleted and no more food is coming in then
the body converts fat from other parts of the body to energy/body fuel. This is what we
are looking for to lose weight. We want to use the food stored in the body as fat at this
point to run/fuel the body, as opposed to the food we eat. Therefore, fasting longer forces
you to dive into your body fat stores for energy. That's why longer fasts (24 to 36 hours)
are best for effective fat loss. Nb. Do not fast long more than 3 times per week. You also
need food to replenish minerals and vitamins. Strike a balance. Once per month or per 2
months you can try an extended fast if you have too much weight to lose. Extended fast
can be, 72 hours, 5 days, 7 days etc. We don't recommend a fast longer than 7 days unless
it is medically supervised.
15 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)
PART 3: SUGAR (SUCROSE AND FRUCTOSE) ROLE IN OBESITY
While Glucose stimulates insulin production in the short-term, Sucrose stimulates
insulin production both in the short term and in the long term. In this way, sucrose
is twice as bad as glucose. The effect of glucose is obvious in the glycemic index,
but the effect of fructose is completely hidden.
This fact misled scientists to downplay the role of sucrose in obesity.
But the uniquely fattening effect of sugar has finally been recognized. Cutting back
on sugars and sweets (including honey and sugary fruits and sweeteners) has
always been the first step in weight reduction in virtually all diets throughout
history. Sugars are not simply empty calories or refined carbohydrates. They are far
more dangerous than that, as they stimulate both insulin and insulin resistance
Remember: sugar is sugar...and is all bad, regardless of the source... regardless of
whether refined or natural. Cut down sugar for faster weight loss.

INSULIN RESISTANCE: THE MAJOR PLAYER IN OBESITY

Insulin causes insulin resistance. But insulin resistance also causes high insulin—a
classic vicious or self-reinforcing, cycle. The higher the insulin levels, the greater the
insulin resistance. The greater the resistance, the higher the levels. The cycle keeps
going around and around, one element reinforcing the other, until insulin is driven
up to extremes. The longer the cycle continues, the worse it becomes—that’s why
obesity is so time dependent.
If your insulin levels stay high, then your body set weight stays high.
A diet high in foods that provoke an insulin response may initiate obesity, but over
time, insulin resistance becomes a larger and larger part of the problem and can
become, in fact, a major driver of high insulin levels.
Obesity drives itself. A long-standing obesity cycle is extremely difficult to break,
and dietary changes alone may not be sufficient
EXCESSIVELY HIGH INSULIN resistance is the disease known as type 2 diabetes.
High insulin resistance leads to elevated blood sugars, which are a symptom of this
disease. In practical terms, this means that not only does insulin causes obesity, but
also that insulin causes type 2 diabetes. The common root cause of both diseases
is high, persistent insulin levels. Both are diseases of hyperinsulinemia (high insulin
levels). Because they are so similar, both diseases are beginning to be observed as
a syndrome, aptly termed diabesity

16 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

That high insulin levels cause both obesity and type 2 diabetes has profound
implications. The treatment for both is to lower insulin levels, yet current
treatments focus on increasing insulin levels, which is exactly wrong.
Giving insulin for type 2 diabetes will worsen, not improve, the disease. But can
lowering insulin levels cure type 2 diabetes? Absolutely.

IT’S INSULIN

THE ANSWER IS simpler once we understand hormonal obesity theory. Insulin is

the major hormonal driver of weight gain. Insulin causes adult obesity. Insulin
causes newborn obesity. Insulin causes infant obesity. Insulin causes childhood
obesity. Where would an infant get high insulin levels? From his or her mother

MECHANISMS

INSULIN IS NORMALLY released when we eat. It directs some of the incoming

glucose to be used as energy and some to be stored for later use. In the short
term, glucose is stored as glycogen in the liver, but the liver’s storage space for
glycogen is limited. Once it’s full, excess glucose is stored as fat: that is, the liver
begins manufacturing fat from glucose through de novo lipogenesis.

After the meal, as insulin levels fall, this process reverses. With no food energy
coming in, stored food energy must be retrieved. Glycogen and fat stores in the
liver are turned back into glucose and distributed to the rest of the body for
energy. The liver acts like a balloon. As energy comes in, it fills up. As energy is
needed, it deflates. Balancing feeding and fasting periods over a day ensures that
no net fat is gained or lost.

But what happens if the liver is already crammed full of fat? Insulin then tries to
force more fat and sugar into the liver, even though it’s already full of fat and
sugar. Just as it is more difficult to inflate a fully inflated balloon, insulin has more
difficulty trying to shove more fat into a fatty liver. It takes higher and higher
levels of insulin to move the same amount of food energy into a fatty liver. The
body is now resistant to the efforts of insulin, since normal levels will not be
enough to push sugar into the liver. Voilà—insulin resistance in the liver.
The liver, like an overinflated balloon, will try to expel the sugar back into
circulation, so continuously high insulin levels are also required to keep it bottled
up in the liver. If insulin levels start to drop, the stored fat and sugar comes
whooshing out. To compensate, the body keeps raising its insulin levels.
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Thus, insulin resistance leads to higher insulin levels. High insulin levels encourage
more storage of sugar and fat in the liver, which causes even more over-
cramming of fat in the already fatty liver, causing more insulin resistance—a
classic vicious cycle.

Sucrose, a fifty-fifty mix of glucose and fructose, therefore plays a dual role in
obesity. Glucose is a refined carbohydrate that directly stimulates insulin.
Fructose overconsumption causes fatty liver, which directly produce insulin
resistance. Over the longer term, insulin resistance also leads to increased insulin
levels, which then feeds back to increase insulin resistance.

Sucrose stimulates insulin production both in the short term and in the long term.
In this way, sucrose is twice as bad as glucose. The effect of glucose is obvious in
the glycemic index, but the effect of fructose is completely hidden.
This fact misled scientists to downplay the role of sucrose in obesity.
But the uniquely fattening effect of sugar has finally been recognized. Cutting
back on sugars and sweets has always been the first step in weight reduction in
virtually all diets throughout history. Sugars are not simply empty calories or
refined carbohydrates. They are far more dangerous than that, as they stimulate
both insulin and insulin resistance

WHAT TO DO

IF YOU WANT to avoid weight gain, remove all added sugars from your diet. On
this, at least, everybody can agree. Don’t replace them with artificial Sweeteners,
those are equally bad.

Despite all the doom and gloom of the obesity epidemic, I am actually quite
optimistic that we may have turned the corner. At last, the evidence is
accumulating. The relentless increase of obesity cases has recently started to
slow. According the Centers for Disease Control, the rate of new cases of type 2
diabetes is also starting to slow. The reduction of dietary sugars plays no small
role in this victory

SOLUTION
• The best hope for treating and preventing obesity, a disease of insulin resistance
and excessive insulin production, is low-carbohydrate, moderate protein and high
healthy fat diet.

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• The art of medicine is quite peculiar. Once in a while, medical treatments
become established that don’t really work. Through sheer inertia, these
treatments get handed down from one generation of doctors to the next and
survive for a surprisingly long time, despite their lack of effectiveness.

• Virtually every person who has used caloric reduction for weight loss has failed

• Patients started on insulin treatment for their diabetes, always gain weight.

Basic steps in weight loss:

1. Reduce your consumption of added sugars.

2. Reduced your consumption of refined grains.
3. Moderate your protein intake.
4. Increase your consumption of healthy natural fats.
5. Increase your consumption of fiber and vinegar (see appendix 9).
6. Eat vegetables (see appendix 3, 7 and 8.
7. Eat organic.
8. Eat more home-cooked meals.
9. Avoid fast food.
10. Eat whole unprocessed foods.
11. Avoid artificial colors and flavors.
12. Avoid processed or microwavable foods

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PART 4: FASTING SIMPLIFIED
Let us use money mathematics
Your body fat =money in the bank
Your food = money in the pocket
The biology/science of our bank is we only allow you to make bank withdrawals
(burn stored fat) When your pockets are empty (you have not eaten and have
finished digesting). If you have something in your pocket our bank closes
automatically.
When fasting = we allow you to withdraw money from bank and use- aka burn
stored body fat.
When feeding = you use the money in your pocket aka food.
If you overeat = some of the excess money in your pocket gets deposited in your
bank aka storing more body fat. We don't want this.
Under-eating aka dieting = you don't have enough money in the pockets but bank
is automatically closed (because you spiked insulin by eating little, so can't burn fat)
so you starve. We don't allow you to withdraw. Instead we lower your body energy
needs/metabolism. We also don't want this
We want you to balance between using the money in your pocket and withdrawing
money from the bank and you can only use one at a time. We don’t allow you to
sleep with money in your pockets so the excess pocket money at the end of the day
is deposited automatically in the Bank as fat.
But we don't want you to deposit any more money in the bank because we want
to drain the bank account slowly and close is eventually aka we want to burn all
stored fat
MAINTENANCE (where I am)- you will have no more money in the bank ( no more
fat). So you will be using the money in your pocket. You fast less and eat more but
not 3 meals. Your eating will be focused on having enough money in your pocket
for each day need and not depositing anything into the bank. Your bank balance
needs to remain at zero. And your pocket needs to have enough for each day aka
high metabolism. At this point 2 meals is ok or some days of OMAD and occasional
long fasts.

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PART 5: FAQ- CAN I EAT WHATEVER I WANT DURING MY EATING WINDOW
A- Yes and No

UNDERSTANDING INSULIN SPIKE AND THE ROLE OF DIFFERENT FOODS AND

DIFFERENT EATING LEGTHS IN INSULIN SPIKE
Revision from previous lessons
1. We said that Fasting is not dieting
2. We told you that eating any food will spike your insulin
3. We told you that when your insulin is spiked your body automatically turns off
fat burning.
4. We told you that by fasting we are trying to reduce the number of times per
day you spike insulin so that you can give your body time to burn your stored fat.
5. We gave you the chart below that generally explains what happens when you
eat and when you start burning fat.

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Let’s delve deeper into insulin and the impact of several foods into the height and
length of insulin spike
With insulin spike, it is the both insulin pulse height and the insulin spike length
that matters. Eating something that is insulinogenic or glycemic raises the height,
while the type of food, amount of food and eating duration widens the insulin
pulse.
Anything you can do to reduce both the height and the length is great.
Assuming you eat a normal balanced meal that has all 3 food Macro groups
(Protein, fat and carbohydrates- See Appendix 3), you generally take 6 hours to
digest the food as you use some of the food for immediate energy and the excess
sugar from the food is stored in the liver as glycogen

If you ate too much more is converted into fat and stored in the body. You then
spend another 8 hours retrieving the glycogen stored in your liver (blood sugar)
and using it as body energy. That is assuming you don't eat again. After 14 hours
the food you ate is exhausted and so are the glycogen stores. You then start
burning stored body fat. This is what we are looking for

Does the body always behave like the above chart? The answer is no. Because
of many reasons;

1. Frequency Of Eating: If you keep eating all day... say on a Sunday you eat 3
meals and 3 snacks you keep interrupting the graph and going back to your hour
1. The overall time it takes to exhaust food in your stomach and exhaust glycogen
in liver increases as you keep replenishing them. The excess food is also stored as
fat. You will therefore find that on Monday if you fast after a weekend of
indulging in large high carb meals, it will take you longer to reach fat burning.

2. Simple Carbs: If your food has more carbohydrates, sugars and soda, 2 things
happen:

a) Your insulin spike is higher - check glycemic index.

b) Carbs and sugar contain more glycogen and because the liver has limited space
to store glycogen excess carbs are converted into fat and stored in the body.

The next time you fast after a high carb high sugar meal you spend the initial
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fasting hours burning fat from your last carb meal instead of previous stored body
fat

Why then do we advise you to eat less carbs- it is because carbs spike insulin higher
and longer and are also likely to be immediately converted into fat. On the other
hand, proteins, fats and the carbs in leafy vegetables have a less impact on insulin
and therefore the spike is lower and shorter. You can get to fat burning within 6
hours of a low carb, no starch meal for example while a high carb meal can even
take you up to 20 hours to get to fat burning

Why do we say fast clean and don't snack or eat anything during the fast- any time
you eat even a small thing like a cookie you spike insulin and restart the process.
Whereas this spike may last say 1 hour or 2 hours because the snack is little it still
takes you backwards on your fat burning. It reduces your fat burning hours

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PART 6: ALTERNATE DAY LONGER FAST IS MORE EFFECTIVE THAN SHORT DAILY
FASTS. HERE IS WHY

Fasting 3 days of 36 hours per week then eating normal the rest of the days will
give you better results than doing 18 hours every day. It is better to fast longer
fewer days than fast shorter every day.

If you do 16:8 daily you are only spending 2 hrs every day burning fat. In 7 days
that is only 14hrs total hours of fat burning. On the other hand is you fast 36hrs
once per week you spend 22 hrs of those 36 burning fat = more hours of fat
burning. If you do 36hrs twice then you burn fat for 44 hrs that week

So yes it is better to do fewer longer fasts. What matters is not merely how many
hours you fast per week perse, but how many of those fasting hours you are in fat
burning mode/phase . Learn the fasting tricks and become a fat burning machine
E.g..
Monday- don't eat all day. Till Tuesday morning is 36hrs
Tuesday- Eat 2 meals
Wednesday- don’t eat
Thursday- Eat 2 or 3meals
Friday- don’t eat
Saturday- Eat
Sunday- eat

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PART 7: FASTING VERSUS DIETING/CALORIFIC REDUCTION
WHY DIETING AKA PORTION CONTROL DOESN'T WORK IN THE LONG TERM- It
works initially then you stall then again the weight back.

THE ANSWER LIES IN UNDERSTANDING CALORIES IN VERSUS CALORIES OUT

AND IMPACT ON BASAL METABOLIC RATE (BMR)
A Calorie is the energy released when certain foods are burned in a laboratory.
Certain foods contain more, and some less. It doesn’t matter whether these foods
are protein, fat or carbohydrate. We can burn them in a laboratory (or in our
bodies) and determine the amount of heat released.
WRONG ASSUMPTION 1
Some people believe that only the total daily caloric intake matters to weight
gain. It does not matter whether we eat salad or ice cream, in the end they can all
be reduced to calories. Hence the saying “A calorie is a calorie”.
This is NOT true. Obesity is largely caused by sugar, sweets and starchy foods
(refined carbohydrates). If you want to lose weight you cut those out and you lose
weight. Nobody, can argue they got fat eating broccoli.
In other words calories are not all equally likely to cause weight gain. Some foods,
like sweets and breads, cause obesity but others like vegetables do not.( See
Appendix 8)

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WRONG ASSUMPTION 2
Calories in VERSUS Calories out aka CICO Theory
One of the major assumptions of those who do Caloric Reduction diets as Primary
is that “Calories Out” is constant and is independent of “Calories In”. They assume
that for instance every woman needs or uses 2000 calories per day. They
therefore believe that if you lower your food intake to say 1,500 calories per day
then the body resorts to your fat stored for the extra 500 calories. This may be
true in the short term. However, that is actually quite untrue in the long term.
When you consistently lower calories your body lowers BMR to adjust to your
intake. Your calories expended or calories out also reduces.

WRONG ASSUMPTION 3

Conscious Control of ‘Calories Out’

The third assumption is that ‘Calories Out’ is under conscious control. We control
how much exercise we do, and we assume that everything else is stable. This
makes the assumption that exercise consumes a major proportion of our daily
energy needs. We often assume that “Diet and Exercise” means that diet and
exercise are 50-50 partners in weight management.
Consider that a person who does no exercise at all still requires almost 2000
calories/ day with a perfect BMR. If you have ever looked a calorie counter on a
treadmill, you may have noticed that after about 45 minutes of a brisk walk, the
amount of calories burned is usually something in the order of 150 or 200
calories. In other words – not even 10% of our daily caloric needs. The other 90%
is what we should concentrate on.
Most of our daily energy expenditure is used for generation of body heat and
other metabolic housecleaning (Basal Energy Expenditure). Assuming that this is a
stable and unchanging over time, we ignore it. We assume that the only variable
that changes is the energy expended in voluntary exercise/ activity. We shall soon
see that this is also not true. Basal Energy Expenditure is not stable and can
change up or down 50%.

IMPACT OF CALORIE REDUCTION ON BMR

What happens to the body if you suddenly restrict calorie intake? According to
the CICO hypothesis, the Total Energy Expenditure (TEE) should remain the same.
Reduce calories and keep TEE constant will result in burning fat for energy and

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you should lose weight. Sounds great but unfortunately It is NOT TRUE.

In reality, from a study that was done on a group of obese men but who had a
stable weight, when you reduce calories, TEE drops substantially – by a whopping
30% or more.

The men were previously eating 3000 calories per day. This was reduced to 2000.
The men complained constantly of being unable to stay warm, even with an
“abundance of clothes”. Heart rate and blood pressure dropped. Men showed a
marked inability to concentrate and marked weakness during physical activity. In
other words, their metabolism was shutting down.

Let’s explain what is happening here. These men normally ate 3000 calories per
day. Since they were neither gaining nor losing fat, they were burning the 3000
calories per day. In the study calories were restricted to 2000 calories per day.
With roughly a 1/3 reduction in calories the body with time responded by
reducing caloric expenditure.

Calories are needed to heat the body. So, the body turns down the body heat.
Result – the person feels cold, no matter how much they try to put on clothes.

Calories are needed to pump the heart. So, the body slows that down. Result –
heart rate decreases.

Calories are needed to maintain blood pressure. So, the body turns that down.
Result – blood pressure decreases.

Calories are needed to think (brain is very metabolically active). So, the body
turns that down. Result – inability to concentrate.

Calories are needed to move. So, the body turns that down. Result – weakness
during physical activity.

In other words – the body more or less imposes an ‘across the board’ reduction in
caloric expenditure to match the calorie reduction.

Just like a company budget cuts where everybody gets an ‘across the board’
budget reduction when income is reduced.

The Body is built to self-preservation. The Body stores fat to use in case of
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starvation. The Body will not burn stored fat if there is regular incoming food. It
just reduces the BMR to fit the incoming food.

The body will only burn stored fat if you induce total "starvation" aka fasting.

CICO-impact of Calorific reduction

Let’s put this into dietary terms. We start by eating 2,000 cal/day spread throught
the day and burning 2,000 cal/day. We decide to lose some weight and reduce
our calories to 1,500 cal/day. Our body initially retrieves 500 calories from Body
Fat but almost immediately reduces TEE to 1,500 cal/day.

We lose some weight initially but then the weight loss soon thereafter stops (they
call it plateau) even though we are still eating less than before. Because TEE has
been reduced, we feel cold, tired, hungry and a bit miserable but we decide to
stick it out thinking that things must improve.

However, even after say 1 year or some months, things are exactly the same. We
feel lousy and frustrated that weight is not coming off despite our best efforts to
eat only 1,500 cal/day.

Finally, we decide to go back to a normal diet 2,000 cal/day. The weight comes
rushing back because now we are eating 2,000 calories/day and the body is still
expending only 1,500. We store the extra 500 as body fat.. By the time the body
adjusts TEE to 2,000 some kilos have piled back. We get back to our "stable
weight" where we are fat but neither adding more nor losing. Everyone has that
weight set point. Sound familiar? Thought so… That’s because everything I’m
describing here has been well described over the last 100 years!

So here’s the bottom line. By focusing solely on calories and caloric restriction
(Caloric Restriction as Primary), we ignore the fact that weight loss in this method
will result in the body desperately trying to bring the weight back up to its original
weight.

We get hungry and the body shuts down metabolism to conserve calories so that
we will regain the weight. It is a virtual guarantee.

Virtually all long term studies of dieting show weight regain. In fact, I don’t even
need to convince you of this fact. You already know in your heart of hearts that it
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is true.

This, then, is the vicious cycle of under-eating. We start by eating less. We lose
some weight. Then our metabolism slows and hunger increases. We start to
regain some weight. We now redouble our efforts by eating even less.

A bit more weight comes off, but we again ramp down Energy Expenditure and
increase hunger. Weight starts to be regained.

This cycle continues until it is intolerable. At that point, we cannot follow this diet
and we go back to our original weight. Friends, family, medical professionals now
blame the victim by thinking that it is ‘our fault’ that we could not lose the weight.
Somehow, we feel that we are a failure. It happens to all of us. Sound familiar?
Yeah, I thought so.

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PART 8: OMAD: TIPS AND WHAT TO AVOID

Most people doing intermittent fasting do One Meal a Day (a.k.a. OMAD)

It is a very popular subject and for many people who work 8-5 Monday to Friday,
it meshes nicely into their lifestyles as they can eat their one meal with their
families after work.

The problem with OMAD is in its repetition. Eating one meal a day is a pattern
easily recognized by the body and by doing the same behavior every day, the
body does what it does naturally; it adapts (homeostasis). And it is this adaptation
that causes the rub; the body simply slows its Base Metabolic Rate (BMR)

At first when you start OMAD, the BMR stays high. But after a while BMR
inevitable slows down because it does take the body some time to adapt, but
adapting it does. First with energy levels, then with other metabolic operations
and at some point, as we see quite consistently, BMR just slows down, and the
inevitable plateau follows.

If you are trying to lose weight, this is not a good situation. In fact, what we need
is just the opposite; a way to speed up BMR. SO how can we do this?
There are a few ways…
Alternate Day Fasting, mixing up fasting patterns during the week, and finally
longer fasts. OMAD, coupled with a day or two of skipping meals altogether will
do it too

Confounding this argument, there are some instances where OMAD will work.
First there is the person who only has 5 to 10 kgs to lose. In this case, OMAD
works well. Next there is the class of people who have NO history of yoyo dieting.
The third group are those who are at goal weight, and OMAD is just a good way to
do weight maintenance.

Fast on, my friends! DO not get caught in the OMAD trap! Mix it up; try alternate
day fasts; Change your eating time frequently. Sometimes push that Dinner and
eat it the following morning. That gives you 36 hours of fasting

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PART 9: FASTING DO’S AND DONTS

IMPORTANCE OF A CLEAN FAST

Anything that spikes insulin will break your fast. The question of "why can't I add
lemon, ginger, ACV to water " is common in fasting support groups. Kindly if you
don't understand the science behind Intermittent fasting then please don't fast.
Below is a good guide on what may spike insulin. Stick to the Yes list below
(Remember no sugar no sweetener). The Maybe and No are better taken during
your eating window. No need to struggle fasting then risk it over small things. Let
your body do it's fat burning work by itself stop trying to help your body. All other
things you tried before didn't work before stop mixing fasting with other things.
Lemon, ginger water don’t burn fat. If unable to take plain water take it warm or
add salt or take sparkling water

Created by Gin Stephens: Delay Don’t Deny

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Lemon has sugar. Lemon will break your fast. Lemon will corrode your teeth and
stomach lining. And no lemon water doesn't burn fat. If it did you wouldn't be
here trying to lose weight. Just stick to a clean fast for best results.

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FASTING IS NOT DIETING.
Please do not combine fasting and dieting. You will mess your metabolism
Fasting is not about eating less or eating little. It is about not constantly spiking
your insulin all the time by eating all the time and therefore allowing your body to
burn stored fat for energy for some period of time when it is not getting energy
from food.
When your fast, fast clean. When you break your fast, eat well, eat healthy and
eat enough. Otherwise your body will think you are starving and slow down your
BMR (Basal Metabolic Rate) and you will stop burning fat.
To keep your metabolism high, when you get to your eating window eat enough.
Don't count calories (but count net carbs). Obesity is not about CALORIES. Obesity
is about INSULIN.
There is a science behind intermittent fasting. If you don't understand it don't
fast. You are wasting time. WE ARE NOT DIETING. I REPEAT... DONT DIET.
ALTERNATE FASTING AND FEASTING
During feasting- your body gets energy from food
During clean fasting- your body gets energy from stored body fat
= constant supply of energy to body but from 2 different and alternate
sources
= high metabolism maintained

In fasting we simply alternate using food to power the body and using stored fat
to power the body. Metabolism stays up. Fasting will fix your metabolism
previously messed by pills and smoothie detox (a scam) and dieting and other
weight loss methods. Fasting in itself is a detox you don't need any more detox.
And btw there are things like Kales or spinach that must never be eaten raw. They
are high in oxalates which are harmful and must be deactivated by cooking or
steaming. Some of these other weight loss methods will leave you with ulcers,
kidney stones and many other problems
Fasting on the other hand is healing. Information is power. The Bible says and you
shall know the truth and the truth shall set you free. Remember to combine
fasting with prayer and meditation.

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ELECTROLYTES

An electrolyte is a substance that conducts electricity when dissolved in water.

They are essential for a number of bodily functions.
The electrolytes in human bodies include:
 sodium
 potassium
 calcium
 bicarbonate
 magnesium
 chloride
 phosphate
All humans need electrolytes to survive. Many automatic processes in the body
rely on a small electric current to function, and electrolytes provide this charge.
Electrolytes interact with each other and the cells in the tissues, nerves, and
muscles. A balance of different electrolytes is vital for healthy function.
Facts on electrolytes
1. Electrolytes are vital for the normal functioning of the human body.
2. Fruits, vegetables, Bone broth and pink Himalayan salt are good sources of
electrolytes.
3. Common electrolytes include sodium, potassium, calcium and bicarbonate.
4. The symptoms of electrolyte imbalance can include headache, muscle cramps,
twitching, weakness, dizziness and, if unchecked, seizures and heart rhythm
disturbances.
4. Older adults are particularly at risk of electrolyte imbalance.
5. The body does not store allot of electrolytes. When doing extended Fasting it
means you need to supplement them because you are not replenishing from food.
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While stored fat is enough food for your body, it doesn't contain electrolytes. Electrolytes are
stored in the bones.

Why do we recommend pink Himalayan salt while fasting- This is because it contains 84
minerals which include all the electrolytes your body need.
Please if you are not supplementing electrolytes or taking Pink salt or bone broth on a long fast
then don't fast. I don’t want anyone getting a seizure or heart attack because of low
electrolytes
Also don't overdo the salt. 1 teaspoon spread through the day is enough. Too much electrolytes
are also not good. You need to balance.
Pink salt is available most Kenyan supermarkets for under Kshs. 250bob for half a Kg and it will
last you a year. BEWARE of fake pink Himalayan salt being sold by Kenyans which is actually
colored table salt. Genuine pink Himalayan salt comes from Himalaya area of Pakistan. I trust
imported brands which are available in leading supermarkets and Healthy U. I have little faith in
pink Himalayan salt packed in Kenya because the few I tasted did not taste authentic and
majority are not even KEBS verified. There is nothing as bad as thinking that you are taking pink
Himalayan salt with 84 minerals only to discover you are taking colored table salt with 3
minerals (sodium, chloride and iodine). Unfortunately counterfeiting and substandard goods is
a big vice in many parts of the world. Shop wisely

All these minerals are also found in bones of animals (cow, fish, and chicken) hence why we
advise you slow boil bones for 8 hours to extract the minerals from the bones. Adding vinegar
to the bones while boiling helps in draining the minerals from the bones. In fact, pre-soak the
bones in water that has 2 table spoons of vinegar for an hour then boil with same water and
add salt. That mixture will have enough electrolytes.
Eat electrolyte rich foods during your eating window. Below are examples:

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BENEFITS OF PINK HIMALAYAN SALT

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IMPORTANT NOTICE: POTASSIUM
Do not take potassium supplements without direct advice by your Doctor. Cream of tartar is
also potassium. Potassium is poisonous in high doses. Get your daily potassium requirements
from food.
Foods containing potassium include;
Avocados , Bananas, Oranges, Cantaloupe, Honeydew, Apricots, Grapefruit
(Some Dried Fruits, Such as Prunes, Raisins, And Dates, Are Also High In Potassium), Cooked
Spinach, Cooked Broccoli, Potatoes, Sweet Potatoes, Mushrooms, Peas, Cucumbers, Zucchini,
Eggplant, Pumpkins And Leafy Greens

During the eating window, you need to build your reserve for minerals. As I said pink salt does
have all these minerals but in very small quantities so it is for "first aid" when we are fasting but
it doesn't replace eating healthy.
During the eating window, make sure you eat mineral/electrolyte rich foods
The sodium and chloride in pink salt is too low. Please use table salt or iodized sea salt for
cooking and leave pink salt for licking during fast. Besides pink Himalayan salt does not have
iodine and you need iodine for proper thyroid function.
Make sure your foods always have;
1. Iodized table salt
2. Yoghurt (try plain full fat yoghurt)
3. Spinach and traditional vegetables (Terere, kunde, mchicha, amaranth etc)
4. Soups (bone broth or vegetables stalk (stems) soups)
If you constantly eat those 4 in your eating window then headaches, muscle cramps and heart
palpitations during your fast will not occur.
The combination of the 4 will give you all the 5 essential minerals. Your body stores excess
minerals in your bones which then it can draw from during a long fast.
This is why cow bone broth also has all these minerals.
Btw yoghurt is good for breaking your fast but please not the flavoured one as it has sugar and
flavour. Plain natural yoghurt or mala (fermented milk) is best. You can also take KEFIR. A bowl
of salted and fried spinach or mixed vegetables or salad is good. If you can, fry it with ghee or
butter. Bone broth is good as well.

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WHAT ELSE TO EAT
Generally we have no specific meal plan except in week 3 and details are in the
challenge post.

For other weeks, eat what you love with the following guidance
1. Eat plenty of vegetables especially the ones that grow above ground.
Traditional vegetables are good.
2. Eat moderate protein. Palm size is enough
3. Eat small portion of complex carbs. Maximum size your clenched fist.
4. Avoid sugar, soda, and processed carbs
5. Minimize wheat or avoid if you can.
6. Eat lots of healthy fats (avocado, cheese, full fat yoghurt, fatty cuts of meat,
bacon, macadamia nuts, eggs, fresh or dried coconut etc)

WATER- HOW MUCH IS ENOUGH

When doing intermittent fasting drink enough water but avoid drinking too much.
Also take regular licks of pink Himalayan sea salt to avoid hyponatremia which is a
situation where you flush out the electrolytes (minerals) in your body through
peeing leading to imbalances in your brain.
As a rule of thumb drink water when thirsty or stick to the safe limit of 8 glasses
per day but making adjustments upwards or downwards to take into account the
weather and your physical activity level. Too much water may not be good for you
and at times can be fatal especially if you don’t deliberately supplement with
electrolytes. Your urine should be pale yellow if you are properly hydrated. If your
urine is too clear like water, then you are drinking too much water. If your urine is
dark, you are drinking little water/are dehydrated. We do not encourage or
support dry fasts. Water taken in moderation is critical.

CHEWING GUM, BRUSHING TEETH, TASTING FOOD

No….... you cannot chew gum during your fast. We understand your breath may
be a bit off because of low carb side effects (see appendix 1). However, don't
chew gum. The so called “sugar free gums" have sweeteners. Also chewing gums
makes the body think you are eating and triggers an insulin release.

Brushing teeth is Ok. During the fast go for toothpaste that is not sugary. EG white
toothpaste whose ingredients is only minerals with no flavours and no colour or
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brush with Salt or Bicarbonate of soda. After a meal however you can brush with
anything and I'd recommend you floss also and finish with mouthwash rinse to
reduce fasting breath later on when you fast
Tasting food while cooking even if you spit will spike your insulin and interrupt
your fast/fat burning for some 30 mins to one hour.

The above is because tasting anything sweet triggers insulin release because your
body assumes you are eating and releases insulin and digestive juices. Of course
once no food comes into your stomach insulin will fall and fat burning resume,
but you will have wasted precious fat burning hours and if you are on a short fast
(16 hrs) where your fat burning hours are only 2 it could actually mean zero fat
burning.

DO I NEED TO EXERCISES WHEN FASTING?

You always heard that weigh loss is 80% what you eat (or what you don’t eat) and
20% exercise. I will say a few things

1. Yes exercise is good for your health and no one disputes that.

2. 100% of your weight loss can be achieved by Intermittent fasting without any
exercise.

3. You can lose and maintain weight through exercise but you have to put in so
much work and keep going it the rest of your life. Exercise is not the best method
to burn fat but is a good method to maintain/avoid storing new fat by helping
burn everything you eat (increasing TEE)

4. Well even Intermittent fasting is a lifetime lifestyle but far much easier.

You can’t do enough exercise to make much of a difference when working to lose
weight/burn fat. The point is usually that you concentrate first on losing extra fat
then work on building muscle later. After all you just like you can't build a house
on quick sand you can't build Abs or muscles on fat. Too much exercise during
fasting and generally also raises cortisol (the stress hormone) and cortisol turns
off fat burning. Working out too much therefore can be counterproductive for
weight loss.
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Yes do your exercises if you must but keep them moderate to low during the
weight loss phase. Sometimes a brisk walk or swimming or yoga is all you need.

WHY IT'S HARD TO LOSE FAT THROUGH EXERCISE

After running on the treadmill for one hour on average it tells you that you have
burnt 200 calories. Then after that you feel too hungry you overeat. It is called
“the compensation theory”. Exercise makes you hungry. You probably eat more
calories than you burnt.

On the other hand, when you fast 24 hours you burn 1500 to 2000 calories
bumming on your couch (this is not to say you should be a lazy bum), because
that’s what your body uses under normal BMR for women, and higher for men
and so when you don’t eat the body retrieves the same amount of calories from
body fat

Hence my money in bank and pocket analogy. Btw I made this up. The analogy
that is. But that's how it works

You need a deficit of 3500 calories to lose half a kg of fat. This is equal to 17.5
hours on the treadmill at 200 calories per hour and that’s assuming you don't eat
and compensate it all.

So a 2 day fast burns fat equivalent of 18 hrs of intense work out. Make the
choice.

WILL FASTING LEAD TO LOSE OF MUSCLE OR SAGGING SKIN?

Intermittent fasting preserves muscle mass. A study of 20 women doing

intermittent fasting whereby they all fasted the same durations but half exercised
for 1 hour 3 times per week showed no difference in fat loss at the end of 4
weeks. Both groups lost the same amount of weight and fat and neither group
had a change of lean mass.

My advise always is focus on fasting first. When you reach goal weight or close to

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goal then at that point incorporate some strength training +adequate protein
nutrition to shape and tone whichever areas of your body that you want to tone.

If you are doing shorts fasts it is ok to exercise. But the 5 week challenge is just
too intense that I personally don't think you need to add more stress to your body
by exercising. Preserve your energy for basal body functions.

Don't worry about sagging skin. Autophagy sorts you out you don't need to "tone"
your body will tone itself and heal itself just allow fasting to work (see appendix
3).

Fasting also does not lead to lose of muscles unless you fast when already
underweight. Your body is intelligent. So long as you have stored fat, your body
will burn fat first. Your body will only cannibalize muscles when you don’t have fat
(look at people facing famine). Fasting in fact helps build muscles even without
exercising because it increases the human growth hormone.

CAN I TAKE ALCOHOL DURING THE INTERMITTENT FASTING PROGRAMME

Intermittent fasting is a detox and the Liver plays a large role in this process.
Alcohol is metabolized in the lover as well. My fasting programme is intense and it
takes most people 2 to 3 months to reach goal weigh. Some with less than 10kgs
to lose reach in one month. My advice is that you sacrifice alcohol consumption
during the 5 week fasting challenge because alcohol puts too much strain on the
same liver you are using to detox.
However, if you choose to consume alcohol while doing the 5 week fasting
challenge, it is recommended to do it during your eating window — not your
fasting one. Alcohol can be absorbed directly into the bloodstream through the
stomach. If there is food in there, that slows the absorption a bit. If you want to
drink alcohol, have a full balanced meal with your beverage or slightly before, to
make sure you don't get overly intoxicated.
At maintenance it is OK TO DRINK AND in line with our low carb way of eating we
advise that you consume low carb drinks (See Appendix 7) and avoid soda, juice
and sugary cocktail mixers.
42 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)
PART 10: GETTING STARTED ON THE FASTING PROGRAMME

1. Beginner and Free style fasting.

Did you know that you don’t have to align your fasting hours to a 24 hour day?
Generally people do 16:8 or 18:6 or 20:4 to fit 24 hours and yes that is one way of
doing it.
So long as you fast for 16 hours and above did you know for instance you don't
have to wait for 8 hours to start a new fast? You can eat one good meal and start
again. Sometimes I fast free style
Any fast 24 hrs or less you can eat one meal and start again immediately. Just
don't make that pattern of one meal per day last more than 2 week so your body
doesn't think you are dieting. When you fast 36hrs and above you should ideally
eat at least 2 meals and start again.

Instead of doing 16:8 or 18:6 try and challenge yourself to fast longer than the
previous day each day. If today you did 18 hours. Start again even after one meal
and aim for 20 hours, then the next day aim 24 and before you know it your set
fast time is ending in the middle of the night and so you naturally extend to the
morning. A 24hrs fast is easy to extend at night sleep for 12 hours and before you
know it you will have hit 36hrs

Mix it up. Make it interesting. Don't stick to any pattern. Once in a while is also Ok
to skip a day and not fast etc. I know you think this doesn't fit in normal eating
times. But unless you work in a place that has strict meal times you can always
pack some food and Chia seeds and break your fast on the go.
Chia seeds soaked in water for 30 mins in till they become a jelly are a good and
safe way to break a fast. 2 table spoons are more than enough. All the same if,
you must fit your eating in the typical breakfast, lunch and dinner timing then so
be it .The thing is don't have a fixed mind

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Let's revisit this chart

How to hack 36 hrs easily is say Tuesday eat dinner. Wednesday at dinner it will
be 24 hrs. Instead of eating dinner sleep and eat Thursday morning. You will have
done 36 hrs. The last 12 hrs you will be asleep so it's easy. If you fast 24 hrs you
only burn fat 10 hrs . If you fast 36 hrs you burn fat 22 hours. So one 36 hr fast
burns more than 2 of 24 hour fasts

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The longer you fast just deduct 14 hours to get fat burning hours

E.g.
48- 14 = 34
72- 14 = 58
36- 14 = 22
24- 14 = 10
18- 14 = 4
16 - 14 = 2

If you keep doing short fasts you are wasting time. It's better one long fast per
week than many short fasts

WHEN NOT FASTING- DO NOT DIET

Rule of the thumb- eat until satisfied. Eat balanced nutritious whole meals. After
less than 36 hrs you can eat once and start a new fast. After 36 hrs and above eat
2 meals over 6 to 8 hours and start new fast. If you get full quickly you can spread
over your meals in several courses over the 6 to 8 hours. Nothing complex

TYPICAL BEGINNER SCHEDULE

No following 16:8 or 18:6. No "eating window ". Fast 16 hrs, eat one meal, start a
new fast immediately, fast 20 hrs, eat one meal, start a new fast immediately, fast
24 hrs, eat one meal, start a new fast immediately, fast 30 hrs, eat one meal, start
a new fast immediately, fast 36 hrs, eat 2 meals,, fast 40 hrs, eat 2 meals,
graduate to 5 week challenge programme and follow timetable

One more thing.. eat only when hungry. So if you planned to do 24 hrs but when
they end you are not hungry keep fasting. Let your subsequent fast be longer than
the previous day

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 2. The 5 Week Fasting Challenge

© THE 5 WEEK INTERMITTENT FASTING CHALLENGE LYNE KELITU KASEO © 2019

WEEK 1 30hrs+ 36 hrs +42hrs

SUN MON TUE WED THUR FRI SAT
BREAKFAST EAT FAST FAST FAST EAT FAST EAT
LUNCH EAT EAT FAST FAST EAT FAST EAT
DINNER FAST FAST EAT FAST FAST FAST FAST

WEEK 2 24hrs+ 60hrs + 48hrs

SUN MON TUE WED THUR FRI SAT
BREAKFAST EAT FAST FAST FAST EAT FAST FAST
LUNCH EAT FAST FAST FAST EAT FAST EAT
DINNER FAST EAT FAST FAST FAST FAST EAT

WEEK 3 NO CARBS WEEK 72hrs + Strict diet week to prepare for long fast
SUN MON TUE WED THUR FRI SAT
BREAKFAST FAST EAT FAST FAST EAT FAST EAT
LUNCH EAT FAST FAST FAST EAT FAST FAST
DINNER EAT FAST FAST FAST FAST EAT FAST

WEEK 4 156 Hour fast (6.5Days)

SUN MON TUE WED THUR FRI SAT
BREAKFAST EAT FAST FAST FAST FAST FAST FAST
LUNCH EAT FAST FAST FAST FAST FAST FAST
DINNER EAT FAST FAST FAST FAST FAST FAST

WEEK 5 Refeed + 36 hrs + 48hrs

SUN MON TUE WED THUR FRI SAT
BREAKFAST EAT EAT FAST FAST EAT FAST EAT
LUNCH EAT EAT EAT FAST EAT FAST EAT
DINNER FAST FAST EAT FAST FAST FAST FAST

46 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

Start with Free style. Fast until you can't fast no more. Eat one meal and begin a
new fast immediately. Once you are able to fast 36 hours then start week 1 of the
program. The free style part can take one week or several weeks until you are
ready.

Once you begin the intense 5 weeks, follow the programme faithfully and the
timetable as i from Week 1 to 5 then repeat (start again) till you reach your goal
weight. Simply eat when it is green and fast when it is yellow. Always start each
week on a Sunday which is basically a eating day. Feel free to take breaks and free
style in between any 5 week cycle.

Week 4 cannot be done more than once per month. Week 3 is important to
prepare for week 4. And week 5 is important to refeed after week 4. After the
First 5 week cycle, you can you can skip week 1 in the 2nd and subsequent cycles,
but you can't skip week 2, 3, 4 and 5.

DETAILED INSTRUCTIONS FOR WEEK 3 ONLY

Week 3 is A NO CARBS ( actually no starch as we allow vegetables) WEEK with
PLENTY OF HEALTHY FATS and MODERATE PROTEIN feasting all week to prepare
for a 156 hour fast on Week 4.

A Healthy Fat Feast is a useful tool to get started with fasting or to prepare for a
long fast. The idea is to eat lots of healthy fatty foods until satisfied a few days
before you start an extended fast or any fast. Doing so will help your body reach
fat burning mode faster and without as many negative side effects, such as
headaches, hunger pangs and cravings
Fat is extremely satiating. Fat is not converted to stored fat. Sounds confusing but
it is true. Carbs and excess proteins are converted to fat but fat isn't converted to
fat. It is very hard to overeat fat because fat and fatty food is satiating/filling. Fat
doesn’t make you fat. Fat is good food.
When eating, start with the vegetable and fat portion of your food and if you feel
full skip the protein. Don’t start with the protein. Eggs and bacon count as fat

What to eat week 3 only during eating window

● No starchy carbs and No fruits. The only carbs allowed this week are
vegetables. Yes vegetables are carbs but we allow them this week because

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 they are healthy and low calorie carbs with plenty of vitamins and minerals
which we need.
● No milk no diary (except Full Fat natural Yoghurt (unflavoured), Mala and
Cheese)
●Moderate proteins
●Plenty of healthy fats
● No Soda, No Juices , no smoothie even vegetable ones. Eat your vegetables
whole.
● No sugar, No honey, no sweetener even during eating window. WEEK 3 is
totally sugar free

 Foods:- week 3 shopping list

♡Eggs
♡Bacon
♡Fish
♡Beef/pork/chicken grilled, baked, boiled or fried in health oils- I suggest ghee
or coconut oil for frying and olive for baking
♡Any of these oils- Olive oil, coconut oil, MCT oil, avocado oil, macadamia nut
oil, Butte, Ghee
♡Sugar free non flavoured Mayonnaise ( with healthy oil base)
♡Avocados
♡Olives
♡macadamia nuts
♡Spices are allowed
♡Leafy greens cooked in or covered in fat
♡Vegetable salads- Lettuce, cucumber, small portion of carrots, onions, etc
♡ cabbage
♡broccoli
♡cauliflower
♡onions
♡Bone broth soup
♡vegetable soups
♡Tea/coffee
♡ Pink Himalayan salt or Sea Salt

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Some meals example for Week 3
 For breakfast eat eggs/bacon/ salad and avocados + unsweetened Black
tea/coffee
 For lunch or dinner eat Fish/beef/pork/chicken with salad and avocados or
with fried vegetables.
 Take lots of vegetable soups or bone broth when eating.
 Another idea is to not have typical breakfast. Eat what you would eat at
lunch or dinner in the morning when one of your 2 meals fall in the
morning. I eat Ugali, chicken, avocado and salad for Breakfast most days.

For week 3, I have left out plant proteins because all plant proteins (beans and
cereals) have carbs (see appendix 3, 7 and 8). So for week 3 sacrifice and buy
animal protein. It is the only week fasting is costing you some money. If you can't
afford meat or you are a vegetarian then eggs +vegetables + avocado is enough.
There is no harm in eating eggs every day. Eggs have good cholesterol.

Meal guide for week 1, 2 and 5

You can choose to adopt week 3 eating style on other weeks if you want super-
fast results. However if you ask me carbs are important for energy and we don't
want you feeling weak. Just eat few and small portions of carbs other weeks
except week 3 and focus more on complex carbs which include;
 Yams
 Arrow roots
 Brown rice
 Sweet potatoes
 White potatoes with skin
 Beans and lentils
 Quinoa
 Pumpkin and Butternut squash
 Fresh Beets

Week 5- refeed

After a long fast in week 4 it is important to refeed well. Please follow the week 5
programme faithfully
49 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)
General eating window instructions

Please don't under eat during your eating window. After 36 hour fast and above
you must eat at least 2 meals before starting a new fast. Eat healthy nutritious
balanced diet full of plenty of vitamins and minerals. You will find that you can't
eat a big meal so spread your meals to smaller portions over 6 to 8 hours
Always break a long fast at breakfast or lunch so you have enough time to refeed.
Don’t break a long fast at dinner because this doesn't give you enough refeed
time. At least take soup, nuts or chia seeds at lunch if your main meal will be
dinner.
It is in your interest to follow these schedules as they balance Fasting and eating
which is important for your metabolism and to replenish electrolytes. Please do
not mix fasting and Dieting.
i. Always remember- Allowed liquids during a fast are Water (Still or
sparkling), Unsweetened Black Coffee, Unsweetened Black tea and
unsweetened green tea. Any other thing potentially spikes your insulin and
you lose fasting Fat burning benefit as well as potentially stops autophagy.
We need autophagy so we don't end up with loose skin.
ii. Those fasting longer than 36 hours please supplement electrolytes
(Essential Minerals- These are potassium, magnesium, calcium and sodium.
Don't supplement with pills but rather with Pink Himalayan salt, reputable
Sea Salt or mineral water that has listed those 4 ingredients.
iii. On Week 4 the 156 day fast you will be allowed a mug of Bone broth or
vegetable stalk soup (strained) once per day from end of Day 3 (72 hrs
onwards)
iv. If you feel sick or weak and the tips on how to manage your symptoms
don’t work, then break your fast and start again. It's never that serious.
v. Don’t overdo fasting. Please you need to feed well between long fasts. At
least 2 meals after 36 hours fast and above. We need you alive and with a
super metabolism by the time you reach your goal weight. Sometimes less
is more.

DISCLAIMER
a) This fasting programme is for healthy people. If you have any medical
issues seek medical advise

50 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)

 b) This fasting programme is not suitable for breastfeeding mums.
c) Pregnant women cannot fast
d) Do not follow this fasting programme if you haven't read and understood
the instructions and materials.
e) This is a voluntary and free programme and you take responsibility for
doing it. Done the right way, it is safe and effective.

3. QUESTION: How do I break my fast? Any recommended foods? Can I just eat
my full meal straight?
ANSWER: After a short fast of below 36 hours you can just go ahead and eat your
meal.
But after a long fast it is advisable to break gently otherwise you may get stomach
discomfort or constipation.
Experiment with different ways of breaking a fast you will find what works for
you.
 One trick I use to break a long fast is to cook after I end the fast and start
with the stew (cooked greens or the soup/gravy in the stew) then later eat
the full meal later. Otherwise soup, salad, avocado, nuts, soaked chia seeds,
natural yoghurt, mala, kefir or eggs half an hour or an hour before the main
meal will go a long way in gently breaking your fast.
 If you will break your fast in a restaurant then carry Chia seeds in your bag.
Soak then in water and eat as jelly/pudding an your before your meal. Carry
also macadamia nuts.
 Please don't eat dry chia seeds as they will draw water from your stomach
or throat leading to dehydration and in some cases chocking. They absorb
too much water

SUGAR SHOCK
When doing 36 hours fast or longer please do not break your fast with fruit juice,
soda, fruits or anything too sugary. Save that for desert if you must take it.
This is to avoid subjecting your body to sudden and high insulin spike aka sugar
shock.
Break your fast with non-sugary non starchy foods/drinks and you can always take
anything sugary/starchy after.

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4. Intermittent fasting tips
 Drink water: Start each morning with a full eight-ounce glass of water.
 Stay busy: It’ll keep your mind off food. It often helps to choose a busy day
at work for a fast day.
 Drink coffee: Coffee is a mild appetite suppressant. Green tea, black tea is
also useful. Bone broth may also help during extended fast (more than 72
hrs) Do not take broth during shorter fasts as broth turns off autophagy.
 Ride the waves: Hunger comes in waves; it is not continuous. When it hits,
slowly drink a glass of water or a hot cup of unsweetened black coffee.
Often by the time you’ve finished, your hunger will have passed.
 Don’t tell everybody you are fasting: Most people will try to discourage
you, as they do not understand the benefits of fasting. A close-knit support
group is beneficial, but telling everybody you know is not a good idea. Join
‘Intermittent Support Group East Africa’ Facebook group for details of how
to join close knit telegram fasting communities or message me on telegram
Name “Lyn Kelitu Kaseo’, telegram Username @KelituKaseoIF, Facebook
account “Kelitu Kaseo"
 Give yourself one month: It takes time for your body to get used to fasting.
The first few times you fast may be difficult, so be prepared. Don’t be
discouraged. It will get easier.
 Follow a nutritious diet on non-fast days: Intermittent fasting is not an
excuse to eat whatever you like. During non-fasting days, stick to a
nutritious diet low in sugars and refined carbohydrates.
 Don’t binge: After fasting, pretend it never happened. Eat normally, as if
you had never fasted. Eat enough. Do not overeat or under eat.
 The last and most important tip is to fit fasting into your own life! Do not
limit yourself socially because you’re fasting. Arrange your fasting schedule
so that it fits in with your lifestyle. There will be times during which it’s
impossible to fast: vacation, holidays, weddings, birthdays etc. Do not try to
force fasting into these celebrations. These occasions are times to relax and
enjoy. Afterwards, however, you can simply increase your fasting hours to
compensate and undo any fat gained due to the indulgence. Or just resume
your regular fasting schedule. Adjust your fasting schedule to what makes
sense for your lifestyle. Break your fast only when you have access to good,
tasty and healthy food. It is OK to extend your fast if your fasting hours end
at a time when you are not able to access good food. You can also break
your fast earlier than planned if that is the only convenient time to eat

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 based on your day's schedule. Be flexible. Don’t let fasting become a
burden. Let it naturally mesh into your lifestyle.

5. What to expect

The amount of weight lost varies tremendously from person to person. The longer
that you have struggled with obesity, the more difficult you’ll find it to lose
weight. Certain medications may make it hard to lose weight. You must simply
persist and be patient. You’ll probably eventually experience a weight-loss
plateau.

If you are not following the 5 week challenge, changing either your fasting or
dietary regimen, or both, may help. Some people increase fasting from twenty-
four-hour periods to thirty-six-hour periods, or try a forty-eight-hour fast. Some
may try eating only once a day, every day. Others may try a continuous fast for an
entire week. Changing the fasting protocol is often what’s required to break
through a plateau.
The 5 weeks programme if followed faithfully will lead to to your goal weight in at
most 3 five week cycles without a plateau. Those with little to lose reach goal
weight in one cycle
Anything above half a kilo lost per week counts as excellent. Also sometimes you
can lose inches and not lose kgs. The weighing scale doesn't tell the whole story.
Some people experience drastic losses while others lose slowly. We have seen
people lose as much as 10kgs in 5 weeks and as little as 3kgs. How much you lose
depends on;

a. How much you have to lose. Someone who is 100kgs will definitely
lose more and faster than someone who is 70kgs
b. What you are eating when you break the fast. Eating too much
starchy carbs will get you losing slower. Most amazing testimonies
are after week 3 and 4.
c. How long you are fasting
d. How well and healthy you are feeding on your window to keep your
metabolism up.
e. Other personal issues like hormones, PCOS, hypothyroidism, water
retention etc

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 f. How much or little you had abused your own metabolism with
previous weight loss methods. For some people your body needs to
heal and recover from previous onslaught and abuse.
g. Whether you are stressed. Stress increases cortisol hormone that
prevents fat burning.
h. Are you working out? Too much exercise is counterproductive and
you will lose less. Keep your exercises moderate to low or avoid all
together until goal
i. Are you even fasting clean? adding lemon, ginger and the like to your
eater will break your fast and slow your progress.
j. Are you sleeping enough? Lack of sleep increases cortisol and lessens
weight loss.

Be grateful for any weight you lose. Most important focus on measurements and
how your clothes fit. Dropping a dress size or 2 is the best measure. I dropped 4
dress sizes. You will also lose allot the first 2 weeks then the rate of loss will
stabilize. There is a section ahead on water weight that explains this.

Fasting is no different than any other skill in life. Practice and support are
essential to performing it well. Although it has been a part of human culture
forever, many people have never fasted in their lives. Therefore, fasting has been
feared and rejected by mainstream nutritional authorities as difficult and
dangerous. The truth, in fact, is radically different. Fasting is healthy and safe if
done correctly.

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BREASTFEEDING MUMS TMETABLE

SUN MON TUE WED THUR FRI SAT

BREAKFAST EAT FAST FAST EAT FAST FAST EAT

LUNCH EAT EAT FAST EAT EAT FAST EAT

DINNER FAST EAT EAT FAST EAT EAT FAST

Breastfeeding mums instructions are very simple; alternate 16:8 with 18:6 and
20:4. Eat 2 healthy meals every day and drink lots of fluids. Do not fast longer
than 20 hours. This because longer fasts lead to detox of the body and the toxins
will be excreted through body fluids including breast milk.
Furthermore you need adequate nutrition for your child. Breastfeeding itself
should help you lose weight if you eat healthy. Shorter fasts can accelerate this
process.
Intermittent Fasting should be started only after weaning. Do not fast when doing
exclusive breastfeeding,
As a breastfeeding mum, it is important that you incorporate toning exercises into
your PROGRAMME because you are doing short fasts and hence not benefiting
from much autophagy. However, as your weight loss will not be rapid, the risk of
loose skin because of absence of minimal autophagy is minimized.

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PART 11: SOME FASTING QUESTIONS ANSWERED
1. Can I exercise while fasting?
ABSOLUTELY. THERE IS no reason to stop your exercise routine. All types of
exercise, including resistance (weights) and cardio can be done in moderation.
There is a common misperception that eating is necessary to supply “energy” to
the working out body. That’s not true. The liver supplies energy via
gluconeogenesis. During longer fasting periods, the muscles are able to use fatty
acids directly for energy
As your adrenalin levels will be higher, fasting is an ideal time to exercise.
The rise in growth hormone that comes with fasting may also promote muscle
growth. These advantages have led many, especially those within the
Body building community, to take a greater interest in deliberately exercising in
the fasted state.

2. Will fasting make me tired?

IN OUR EXPERIENCE, the opposite is true. Many people find that they have more
energy during a fast—probably due to increased adrenalin.
Basal metabolism does not fall during fasting, but rises instead. You’ll find you can
perform all the normal activities of daily living.
Persistent fatigue is not a normal part of fasting. If you experience excessive
fatigue, you should stop fasting immediately and seek medical advice.

3. Will fasting make me confused or forgetful?

NO. YOU SHOULD not experience any decrease in memory or concentration. On
the contrary, the ancient Greeks believed that fasting significantly improved
cognitive abilities, helping the great thinkers attain more clarity and mental
acuity. Over the long term, fasting may actually help improve memory. One
explanation is that fasting activates a form of cellular cleansing called autophagy
that may help prevent age-associated memory loss.

4. I get dizzy when I fast. What can I do?

MOST LIKELY, YOU’RE becoming dehydrated. Preventing this requires both salt
and water. Be sure to drink plenty of fluids. However, the low salt intake on
fasting days may cause some dizziness. Extra sea salt in broth or mineral water
often helps alleviate the dizziness.

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Another possibility is that your blood pressure is too low—particularly if you’re
taking medications for hypertension. Speak to your physician about adjusting your
medications.

4. I get muscle cramps. What can I do?

LOW MAGNESIUM LEVELS, particularly common in diabetics, may cause muscle
cramps. You may take an over-the-counter magnesium supplement. You may also
soak in Epsom salts, which are magnesium salts. Add a cup to a warm bath and
soak in it for half an hour. The magnesium will be absorbed through your skin

5. I get headaches when I fast. What can I do?

AS ABOVE, TRY increasing your salt intake. Headaches are quite common the first
few times you try a fast. It is believed that they’re caused by the transition from a
relatively high-salt diet to very low salt intake on fasting days. Headaches are
usually temporary, and as you become accustomed to fasting, this problem often
resolves itself. In the meantime, take some extra salt in the form of broth or
mineral water

6. Since I’ve started fasting, I experience constipation. What can I do?

INCREASING YOUR INTAKE of fiber, fruits and vegetables during the non-
fasting period may help with constipation. Metamucil can also be taken to
increase fiber and stool bulk. If this problem continues, ask your doctor to
consider prescribing a laxative. Magnesium citrate used moderately helps. It is
a mild laxative that does not require a prescription to buy.

7. I get heartburn. What can I do?

AVOID TAKING LARGE meals. You may find you have a tendency to overeat once
you finish a fast, but try to just eat normally. Breaking a fast is best done slowly.
Avoid lying down immediately after a meal and try to stay in an upright position
for at least half an hour after meals. Placing wooden blocks under the head of
your bed to raise it may help with night-time symptoms. If none of these options
work for you, consult your physician.

8. I take medications with food. What can I do during fasting?

CERTAIN MEDICATIONS MAY cause problems on an empty stomach. Aspirin can
cause stomach upset or even ulcers. Iron supplements may cause nausea and
vomiting. Metformin, used for diabetes, may cause nausea or diarrhea. Please

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discuss whether or not these medications need to be continued with your
physician. Also, you can try taking your medications with a small serving of leafy
greens.
Blood pressure can sometimes become low during a fast. If you take blood
pressure medications, you may find your blood pressure becomes too low, which
can cause light-headedness. Consult with your physician about adjusting your
medications.

9. What if I have diabetes?

SPECIAL CARE MUST be taken if you are diabetic or are taking diabetic
medications. (Certain diabetic medications, such as metformin, are used for other
conditions such as polycystic ovarian syndrome.) Monitor your blood sugars
closely and adjust your medications accordingly. Close medical follow-up by your
physician is mandatory. If you cannot be followed closely, do not fast.
Fasting reduces blood sugars. If you are taking diabetic medications, or especially
insulin, your blood sugars may become extremely low, which can be a life-
threatening situation. You must take some sugar or juice to bring your sugars back
to normal, even if it means you must stop your fast for that day. Close monitoring
of your blood sugars is mandatory.
Low blood sugar is expected during fasting, so your dose of diabetic medication or
insulin may need to be reduced. If you have repeated low blood sugars, it means
that you are over-medicated, not that the fasting process is not working. In the
Intensive Dietary Management Program, Dr Fung indicated that he often reduces
medications before starting a fast in anticipation of lower blood sugars. Since the
blood sugar response is unpredictable, close monitoring with a physician is
essential.

Monitoring
CLOSE MONITORING IS essential for all patients, but especially, for diabetics.
You should also monitor your blood pressure regularly, preferably weekly. Be sure
to discuss routine blood work, including electrolyte measurement, with your
physician. Should you feel unwell for any reason, stop your fast immediately and
seek medical advice. In addition, diabetics should monitor their blood sugars a
minimum of twice daily and record this information.
In particular, persistent nausea, vomiting, dizziness, fatigue, high or low blood
sugars, or lethargy are not normal with intermittent or continuous fasting.
Hunger and constipation are normal symptoms and can be managed.

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PART 12: TOP 12 BENEFITS OF FASTING

There are a number of benefits to fasting and reasons to apply it into your life.
You may not experience all of these benefits the first time you fast. Fasting is like
exercise, there is an adaptation that must take place before you really feel good.
I call this process, building your fasting muscle, because overtime you get stronger
and more resilient to periods without food. Typically, this will be 1-2 weeks of
intermittent fasting before your body resets and your hunger hormones reduce
and you adapt to your new eating schedule.
If you are trying out an extended fast beyond a day, the first time is usually the
hardest and it typically gets easier with each successive fast unless you are under
a lot stress

Below are the top 12 benefits of intermittent fasting

1. Stimulates Fat Burning:

When you fast, your body needs to find an alternative fuel and it will first begin by
burning up stored sugar called glycogen. As our glycogen stores go down, our
body will begin burning fat for fuel.

2. Reduces Inflammation:
Fasting has been shown in numerous studies to reduce the activity of
inflammatory inducing gene pathways in the body
By reducing brain inflammation, we significantly reduce our risk of stroke and
neurodegenerative conditions like Parkinson’s, dementia and Alzheimer's. In
addition, when we reduce brain inflammation, we feel lighter and are able to
think sharper and quicker. This enhances mental acuity and helps us feel
energized.

3. Improved Energy Levels:

We experience an increase in energy when we get fat adapted by following an
intermittent fasting lifestyle.
During a fast we produce more energy and less oxidative stress. This is a really
clean, high performance fuel.

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4. Takes Stress Off of the Digestive System:
Digestion is a very stressful and energy demanding process that our body must
undergo whenever we eat. When we fast, we are able to divert the energy that
would normally go into digesting our meal towards healing and repairing the
immune system, our joint tissue, brain cells and other regions of the body.
Additionally, by fasting, we take mechanical stress off of the gut and allow it to
heal and repair itself. Using fasting is a key strategies to help heal intestinal
permeability, otherwise called leaky gut syndrome.

5. Stimulates Cellular Autophagy:

The word “autophagy” originates from the Greek words “auto,” which means self,
and “phagein,” which means to eat. Thus, autophagy is a process of self-eating.
This emerged in the 1960’s when researchers observed that a cell could destroy
and recycle its own parts. In 2016, a Nobel prize was awarded to Yoshinori
Ohsumi, for his work in identifying key genetic pathways essential for autophagy.

6. Improves Genetic Repair Mechanisms:

Research has shown that cells have a greater lifespan during times of food
scarcity and famine. Fasting enhances cellular rejuvenation by acting on certain
genetic repair mechanisms. We use less energy to repair a cell than to divide and
create new cells.
The main hormone responsible for this improved repair mechanism is human
growth hormone (HGH), which goes up significantly as the length of the fast
increases.
HGH helps improve cellular healing and stimulates fat burning, lean muscle and
bone development and helps to modulate the immune system in such a way that
it reduces inflammation. HGH has also been found to improve the quality of
collagen tissue in our joints, skin and nails.
Many believe HGH to be a sort of anti-aging serum within our bodies. By applying
the principles of a fasting lifestyle, we can get a great boost of HGH on a regular
basis to improve our physical appearance and bodily structure and slow down the
aging process.

7. Stimulation of Stem Cells:

Fasting has been shown to increase stem cell activity, giving our body very
youthful cells that can provide a wide variety of benefits. Many people inject stem

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cells to help repair damaged joints. Fasting is a way to internally stimulate these
stem cells to repair damaged areas of our body

8. Improves Insulin Sensitivity:

Insulin is a hormone that is responsible for putting sugar into cells and stimulating
glycolysis and lipogenesis. These terms mean burning sugar for fuel and increasing
fat storage.
In addition, high insulin levels from frequent feeding and high carbohydrate
foods, stimulate inflammatory gene pathways. Fasting improves the use of
insulin, so we need less of it when we consume food and therefore, we have less
fat storage and inflammation
9. Reduces Chronic Disease Risk:
All chronic diseases are diseases that are characterized by chronic inflammation.
Fasting is the most powerful nutritional strategy to reduce inflammation in the
body.

When we reduce inflammatory levels, we influence our genes to express better

health for all the systems, tissues and cells of the body. In so doing, we greatly
reduce our risk of chronic disease and improve the condition of someone who is
already dealing with a chronic disease.

10. Improved Relationship with Food:

Most of us have caught ourselves eating mindlessly and have struggled with
sugar, carb, wheat, dairy and other cravings. Fasting helps us to realize that these
cravings are mental and emotional and can be overcome.
A big struggle many people have with fasting, is they feel deprived. This is actually
a sign that we have been using food as a mood drug of sort that boosts up our
feel-good neurotransmitters in our brain. This is really all a mental and emotional
addiction and fasting helps us to reset our neurochemistry.
Fasting also helps us to be more grateful and present with the food we do
consume. Most people notice that they practice more mindfulness when they eat
after an extended fast or while participating in a fasting lifestyle for a period of
time.

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11. Improved Mental Health:

Most people experience improved mood, mental clarity and creativity with
fasting. Many people observe that they feel the most productive at the peak of
their intermittent fast or after 3-4 days of extended fasting.

A 2013 review published in Psychiatry Research showed that therapeutic fasting

over a 7-day period showed improvement in mood, alertness and a sense of
tranquility in patients with clinical depression.

12. Improved Spiritual Health and Intuition:

Fasting has also been used throughout history as a way to elevate consciousness
and experience a deeper relationship with our creator. Every major religion
endorses fasting and they have periods of time where members are encouraged
or even required to fast.

When we practice fasting for spiritual purposes, we notice that it helps us to tune
out emotional urges and tune into our intuition which helps us make better
decisions in life. This is of great benefit whether you practice a particular faith or
not.

For Christians like myself, we will use the term Holy Spirit to describe this inner
voice of truth that guides us in our life. Many people, including myself, find that
fasting helps us hear from the Holy Spirit and have clearer communication with
God. In my opinion, this benefit alone is enough to practice a fasting lifestyle.
Incorporating prayer and mindful meditation is a useful way of repeating
maximum benefits from your fast.

Conclusion:

Thousands of years of human history and modern science have shown that a
fasting lifestyle is one of the most ancient and powerful healing strategies known
to mankind. Even better, it costs nothing and can be practiced immediately in
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the comfort of your own home. Fasting actually saves you money in unnecessary
food and medical bills.

Because fasting does not make any industry more money, don’t expect to hear
about the scientific breakthroughs that are happening to show up on the news.
However, you can begin practicing fasting today.

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PART 13: MONITORING PROGRESS

ATTENTION PLEASE. GOOD NEWS AND BAD NEWS

I know most of us will be running to the weighing scale at the end every small
fast. If you must do this please be prepared for the ups and downs.
Let me manage your expectations
1. You will get a Low weight at the end of the fast definitely. The difference
between that weight and what you weighed on at the beginning is not all
fat lost.
2. The good news however is that your weight at the end of the fast is your
true body weight.
3. The bad news is that after you eat you will appear to have added back
1kg or even 2kgs.
4. The good news is that, that isn't fat, so relax.

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EXPLANATION
In real sense, your weight after fasting is your real body mass weight. After you
eat you add water retention and poop but it isn't fat or muscle or bones
Real body weight = Scale weight- water retention - poop and food in your body-
clothes you are wearing.
Long Fasting removes the water retention and the poop in your system revealing
your real weight but when you eat water retention and poop will add a kilo or 2
back to your scale and this shouldn't worry you. You are actually always 1 or 2 kgs
lighter than your scale says whenever you are eating
Your weight will always fluctuate by 1 to 2 kgs depending on what time of the day
you weigh. You can be 66kgs in the morning and 67kgs the same day in the
evening. Certainly you can't add 1kg of fat in a day. That's why they say your true
weight is closest to your weight naked, first thing in the morning, before you eat
or drink anything and after you pee and take go for a long call.
In other words your true weight is your weight at the end of a fast. Ignore what
the scale says on a day after you have been eating. Take measurements instead.
Inches is the best measure
Also weighing scales are calibrated differently so to avoid stress weigh yourself
naked and using only same scale. The weight you take at your doctors place for
instance besides the 1 or 2kgs poop and water retention you can easily add
another 1kg from your clothes.
Final thing is that fasting increases the human growth hormone and you start
building new muscles (yes without exercises) so you also can lose fat and gain
muscle and it might seem as if the scale isn't moving but inches are dropping and
clothes becoming loose. So use both kilos and inches to measure progress. Inches
and clothes sizes are actually more accurate

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FAT LOSS VERSUS WEIGHT LOSS
Losing Inches but Not Losing Weight?
Weighing yourself is a typical part of trying to lose weight. Your weight isn't just a
number but something that can actually change how you feel about yourself.
Step on the scale first thing in the morning, and if that number is lower than it
was before, you may feel better about yourself. If it's higher, your day may start
on a downward slide.
But what does your weight really mean and how useful is it when it comes to
tracking weight loss progress? Learning the answers to those questions may give
you a completely different perspective on your scale.
Focusing on Fat Loss, Not Weight Loss
When you talk about losing weight, what you usually mean is slimming down. You
want to lose weight around the hips, thighs, belly, and arms. But, the odd thing
about slimming down is that it doesn't always mean losing actual weight off the
scale.
It may sound strange, but it's possible to get thinner without actually seeing a
change in your weight. This happens when you lose body fat while gaining muscle.
Your weight may stay the same, even as you lose inches, a sign that you're moving
in the right direction. Water retention further may make your scale static long
after the fat is burned ( see the whoosh effect below)
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The problem is, you may be focused on the scale, believing that if that number doesn't
change, you're simply not getting real results. Knowing the difference between losing
weight and losing body fat can change how you see yourself, your progress, and maybe
even how you look at your own body.
The Truth About Your Weight- The typical scale shows your weight, but it doesn't tell
you how much of that weight is muscle, fat, water, bones, or organs. A bodybuilder's
weight could be off the charts because of extra muscle, but it doesn't mean he's
overweight or fat. Knowing your body composition is crucial information if you really
want to get results and, unfortunately, the typical scale doesn't tell you that.
Another reason scale weight isn't so reliable is that it changes all the time. You will see
weight changes throughout the day, sometimes by as much as 5kgs depending on what
and how often you eat and drink, how often you go to the bathroom, or if you are
retaining water.

THE EVIL WEIGHING SCALE

 Don't be obsessed too much with the weighing scale. Take measurements also and
see if you are losing inches.
 Check if your clothes fit better/ are getting loose and you are fitting into clothes that
couldn't fit before or dropping dress sizes.
 Fasting increases the growth hormone. Sometimes we lose fat and gain muscle.
Which is a good and healthy thing
 Fat is 3 times larger than muscle.
 Sometimes the scale may not move but your body is changing and getting smaller.

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WATER WEIGHT VERSUS FAT LOSS
WHY DO YOU LOSE MANY KGS THE 1ST ONE OR 2 WEEKS OF INTERMITTENT
FASTING THEN THE RATE SLOWS DOWN?
PART 1
“You’re just retaining water; weigh yourself again in a week.”
“Carbs make you retain water, but it isn’t actually fat.”
Both of these statements are true, but it can be frustrating to hear them when
you’re struggling with a scale that doesn’t seem to respond to anything you do.
Water retention is a major reason for weight-loss frustration; can make you feel
like you’re getting nowhere despite all your hard work.
So here’s a look at the causes of water retention, and how many Kilos you can
reasonably expect them to contribute to your total weight.
What Is “Retaining Water” and Why does it Happen?

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When you are “retaining water,” what that actually means is that extra water is
hanging around in the tissue between your cells. There are all kinds of reasons
why this could possibly happen…
1. Diet: Carbohydrates and Salt
Carbohydrates and salt both cause water retention. This is why when you go LOW
CARB then one day you eat lots of CARBS you may wake up the day after find that
the scale has gone up 2 kilos or 1 kilo. It is not 2 kilos of fat – that’s biologically
impossible.
Want some numbers? Let’s start with the carbs. Every 1 gram of carbohydrate
requires 3-4 grams of water to process and store it. To translate that into more
familiar language, say you eat 1 medium irish potato. You’ll be eating 37 grams of
carbohydrate, which would require 111-148 grams of water. On a moderate-carb
diet, the average person will be retaining around 1 extra kilo of water weight just
from carbs on a regular basis. If you go on a fast or simply stop eating all
carbohydrates, you’ll lose that 1kilo immediately. This is not fat loss.

2: Salt

With salt, it depends on how much you’re used to eating. Water retention from
salt is driven by deviations from your “normal,” more than the absolute amount
of salt consumed. In one study, men were put on four different diets; low-
salt, normal-salt, high-salt, and then low-salt again. The men gained about 1
kilogram from the low-salt to the normal-salt week, and an additional 0.5
kilogram from normal-salt to high-salt.

Unfortunately, the study didn’t look at a single high-salt meal in the context of a
low-normal salt diet, which is a more typical situation for people trying to lose
weight, but it’s clear that healthy men can gain at least 1 kilo of water from
increasing salt intake from low to high levels.

For healthy women, the number is probably a little bit lower, just because women
are smaller in general and have less tissue space to store the water in.

In any case, when you add up the carb weight and the water weight, plus the
weight of an unusual amount of food in your stomach, you could easily “gain” 3
kilos from one meal without gaining any fat.

If you weigh yourself 1st thing in the morning before taking any water or food and
after using the bathroom and you weigh yourself later in the day after drinking
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water all day and eating you will notice over 1 kilo difference. The variance is not
fat.

3. Sex Hormones (Especially for Women)

For women, the water-retention picture gets even more complicated. Most
women know intuitively that they retain water at certain points in their cycle. In
general (bearing in mind that everyone is different), Majority of women
experience some water retention the week before their period starts.

The amount of weight gained from hormonal water retention before periods
varies widely, but it’s typically around 2 to 5 kilos.

Once menstrual bleeding actually begins, the water weight drops off again
(although this isn’t always immediately obvious since many women feel bloated
or uncomfortable from cramps, so the feeling of “puffiness” can persist).

Pregnancy and hormonal birth control can also affect water retention. Pregnancy
usually causes women to retain more water, while hormonal contraceptives are a
mixed bag.

This is very frustrating because most women are already physically smaller than
men, and under stronger pressure to be consistently thin, so they’re more
sensitive to fluctuations in their weight. Unfortunately, there’s not much anyone
can really do about it, short of stopping a form of birth control if it drives you
crazy.
4. Cortisol- The stress hormone

Elevated cortisol is a problem for many reasons, water retention being one of
them. It’s hard to quantify specifically how much water retention cortisol can
cause, because it can also increase fat gain so “cortisol weight” is probably a
combination of both water and fat.

But if you’re stressed and feeling bloated or puffy, at least some of that is likely to
be water.

All kinds of things can raise cortisol levels, including calorie restriction and
strenuous exercise – the exact behaviors that most people turn to for weight loss.

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Sleep deprivation or psychological stress will also raise cortisol

The solution is to reduce stress factors, eat enough during your eating window
and get enough sleep.

5. Summing it Up

Water retention can have a huge effect on your weight.

If your cortisol is high and you find a stress reliever in a big high-carb, high-salt
meal, it’s plausible that you could gain several kilos of water just from that.

Most premenopausal women will naturally fluctuate several kilos up and down
over the course of a month regardless of how much fat tissue they’re carrying.

Water weight can hide your fat weight-loss progress temporarily, but that doesn’t
mean you’ve stalled. If you’re losing at a moderate but sustainable pace of 0.5 to
1 kilo a week, water weight fluctuations could even disguise that for a couple
weeks of steady losses – it’s not the end of the world, and you won’t remember
the fluctuations in a year

Just keep on doing what works for you. Weight loss is not a straight graph. It will
go up and down Daily but with an overall monthly downward trend. Instead of
obsessing with daily scale figures focus more on weekly and monthly average. It
should go down from week to week and month to month if you are fasting right,
eating right and not stressed.

7. Overall points
a) The weight you lose the 1st week of fasting or even any diet or other weight
loss strategy is mostly water weight and not Fat and is usually higher. Don't
obsess over it neither expect the same trend to continue in week 2 or 3. Don't
get frustrated. True fat loss lies ahead and is slower but steady

b) Expect some water weight gain after a high carb meal. Again don't stress.
You haven't gained fat

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 c) After extended fast (say 3 days to 7 days) expect about one third of the total
weight lost in those days to come back when you end your fast and refeed.
Again this is a combination of the food in your digestive system + water
retention

Remember our bodies are almost 70% water

d) To avoid drastic up and down fluctuations keep your carbs intake moderate
to low, and keep your stress levels low

e) Stay hydrated. Dehydration makes you also retain water because the body
tries to hold onto the little water that you are giving it. Drink enough water. At
least 2 litres per day. But don't overdo water. Nb. Drinking too much water will
not cause water retention. Your body releases excess water in urine and
sweat. The problem is you lose electrolytes in the process. Too much water
therefore can lead to electrolytes imbalance which is another topic and
another problem all together.

Little water is bad. Too much water is bad also. Find a balance.

f) Losing water weight is still a good thing. You feel less bloated and your
clothes will fit better
A typical weight loss graph looks like this. It is not a straight line. But the overall
trend will be downward if you are fasting right. The weight in this graph is in
Pounds

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THE WHOOSH EFFECT
To those who don't immediately see drastic weight loss …. hang in there.
Sometimes our fat cells hold on to water waiting for more fat to come in. When
they eventually realise no fat is coming they will release the water (Whoosh
effect) and you will have a drastic overnight weight loss. This is water weight btw
the fat will have long gone
Don't stress about kilos. Focus on how your clothes fit. Take measurements

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PART 14: CAN YOU STILL FAST AND NOT LOSE WEIGHT?

THE ANSWER IS YES BECAUSE

1. Insulin affects weight loss
2. Stress raises cortisol which also affects weight loss
If you take care of insulin but forget cortisol (stress) you still won't lose weight
What are the high Cortisol drivers?
1. Lack of enough sleep
2. Stress generally
3. Exercising too much and other body exertion
4. Eating too little aka dieting
5. Sickness

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PART 15: FREQUENT QUESTION: IF I HAVE REACHED MY GOAL WEIGHT AND I
STILL HAVE A TUMMY WHAT DO I DO?

My Answer: If you still have a Kitambi or Katambi (Pott Belly) you are not yet at
your ideal weight. You still have visceral fat. You are skinny fat.

Frequent Question: What can i do to lose fat on my tummy only?

My Answer: Your body is intelligent. It will get all the bad fat from wherever it sits
in your body. Your body will burn fat first before it burns muscles. FASTING
preserves muscles. Only in extreme starvation like in famine does the body eat up
muscles and only when fat is finished. We are not doing extreme starvation. We
fast and lose all the fat then in maintenance we eat more.

Frequent Question: I have a small bum and a big tummy and I am afraid if I fast
my ass will disappear.
My Answer: I also had a small ass and a big tummy. I fasted. I lost the big tummy
and I still have my small bum intact. Don’t worry about your small bum. Small
bums are mainly muscles. We are losing fat not muscle. Your small bum will
remain. In fact when you get a flat tummy your small bum will look bigger.

Of course there are people with fat on their bum. For those the bum will reduce
too. When the fat ends the bum disappearing will stop. Bum can’t go flat. You
know you have fat in your bum if you have dimples aka cellulite.

So... How do you lose tummy fat?

Every heard of Skinny fat? Tummy fat =visceral fat and is the most dangerous
kind of fat. Even if you are slim but you still have visceral fat... my friend... you
haven’t reached your goal. You are skinny fat. Carrying too much visceral fat is
extremely harmful. It’s linked to a higher risk of type 2 diabetes, insulin
resistance, heart disease and even certain cancers. Visceral fat is commonly
known as belly fat. It’s found inside your abdominal cavity and wraps around your
internal organs.

It’s hard to judge how much visceral fat you have. However, a protruding belly
and large waist are two signs that you have too much of it. On the other hand,

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subcutaneous fat is stored just below your skin. It’s the fat that you can pinch
easily from just about anywhere on your body.

Carrying too much visceral fat is a serious health problem. Studies have shown
that excess visceral fat is linked to a higher risk of type 2 diabetes, insulin
resistance, heart disease and even certain cancers. Visceral fat also produces
inflammatory markers. Elevated levels of these markers are related to the health
problems described above.

Why Is Visceral Fat Harmful?

Fat cells do more than simply store excess energy. They also produce hormones
and inflammatory substances. Visceral fat cells are especially active and produce
even more inflammatory markers. Over time, these hormones can promote long-
lasting inflammation and increase the risk of chronic disease
One example of this is heart disease. Long-lasting inflammation may cause plaque
to form inside the arteries, which is a risk factor for heart disease. Plaque is a
combination of cholesterol and other substances. It grows larger over time and
can eventually rupture. When this happens, the blood in the arteries clots and
either partially or completely blocks blood flow. In the coronary arteries, a clot
can deprive the heart of oxygen and cause a heart attack

The “portal theory” also helps explain why visceral fat is harmful. Google for more
info but the theory suggests that visceral fat releases inflammatory markers and
free fatty acids that travel through the portal vein to the liver. The portal vein
carries blood from the intestines, pancreas and spleen to the liver. This may cause
fat to build up in the liver and potentially lead to liver insulin resistance and type 2
diabetes.

How to deal with visceral fat

1. Intermittent Fasting
Intermittent fasting is a popular way to lose weight. It’s an eating pattern that
involves cycling between periods of eating and fasting.
Unlike dieting, intermittent fasting does not restrict amount of foods. It simply
focuses on when you should eat food. Following an intermittent style of eating
will generally make you eat fewer meals.

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Studies also show that intermittent fasting may help you lose visceral fat. In fact,
a large review of studies found that following an intermittent fasting style of
eating helped reduce visceral fat by 4–7% over a period of 6 weeks

2. Try a Low-Carb way of eating

Lowering carbs is an effective way to reduce visceral fat. In fact, many studies
have shown that low-carb diets are more effective at reducing visceral fat than
low-fat diets.
In an 8-week study including 69 overweight men and women, scientists found
that people who followed a low-carb diet lost 10% more visceral fat and 4.4%
more total fat than those on a low-fat diet.

3. Eating more soluble fiber during your eating window can help reduce visceral
fat by suppressing by keeping gut bacteria healthy. Try eating more soluble fiber-
rich foods or taking a soluble fiber supplement. Chia seeds are a good source of
soluble fiber.

4. Incorporate good amount of protein to your meals

Studies have shown that consuming protein can help boost your metabolism as
well, which in turn promotes weight loss and visceral fat loss
Additionally, many studies show that people who eat more protein tend to carry
less visceral fat.
A study in 23,876 adults showed that a higher protein intake was linked to a lower
body mass index, higher “good” HDL cholesterol and a smaller waist
circumference, which is a marker of less visceral fat
To increase your protein intake, try adding a source of protein at each meal. A few
great sources include meat, fish, eggs, dairy, legumes and whey protein.

5. Limit Added Sugar Intake

Added Sugar is very unhealthy. It provides no vitamins or minerals, and
consuming too much of it can lead to weight gain.
Studies have shown that people who eat more added sugar tend to have more
visceral fat.
Added sugar contains roughly 50% fructose, a simple sugar that is metabolized by
the liver.

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In large amounts, fructose gets turned into fat by the liver. This may increase
visceral fat storage.
Thus, eating less added sugar and fructose may be an effective way to lose
visceral fat.
For example, in a study in 41 children aged 9–18, scientists replaced fructose in
their diets with starch that provided the same amount of calories. They found
that this simple change reduced liver fat by 3.4% and visceral fat by 10.6% in just
10 days.
You can reduce intake of added sugars by simply eating more whole and fresh
foods. Most processed foods including processed proteins (sausages, ham, and
bacon) have added sugar. Read food labels. You can buy unprocessed smoked or
salted bacon from the butchers.

6. Limit Alcohol Intake

Drinking a small amount of alcohol especially red wine, can have health benefits.
However, drinking too much alcohol may harm both your health and waistline.
In fact, several studies have shown that drinking too much alcohol may encourage
fat to be stored as visceral fat. A study in 8,603 Korean adults found that people
who drank the most alcohol also had the largest waist circumference, a marker of
visceral fat. Another study in 87 women found that a moderate alcohol intake was
also linked to carrying more visceral fat.

7. Eat and cook with Healthy fats. Avoid Trans Fats

If there’s one thing that health professionals agree on, it’s that trans fats are bad
for your health. They are an artificial type of fat created by pumping hydrogen
into vegetable oils.
Trans fats don’t spoil quickly and have a longer shelf life. This is why they are
added to processed foods, such as baked goods and potato chips.
However, studies have shown that trans fats can increase visceral fat and may
cause numerous health problems. In one six-year study, monkeys were fed either
a diet rich in artificial trans fats or monounsaturated fats. Monkeys on a trans fat
diet gained 33% more visceral fat, despite taking in a similar number of calories.
Vegetable oils are bad. Hydrogenated fats are bad. Good fats include natural fats
like avocado, macadamia, tallow, lard, ghee, unprocessed coconut oil, virgin olive
oil etc

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8. Get Plenty of Sleep
A good night’s rest can do wonders to your health. Studies have shown that a lack
of sleep may increase your risk of visceral fat gain. Conversely, increasing your
sleep may help reduce visceral fat.
A six-year study including 293 people found that increasing sleep from 6 hours or
less to 7–8 hours reduced visceral fat gain by roughly 26%.
Additionally, several studies have linked sleep apnea, a condition that impairs
breathing, with a higher risk of gaining visceral fat.
If you struggle to get enough sleep, try relaxing before bed or taking a magnesium
supplement. You can also try guided sleep meditation. If you suspect you have
sleep apnea or another sleeping disorder, it’s best to check with your doctor and
get treatment.

9. Reduce Your Stress Levels

Stress and anxiety are common problems that affect many people. They can
stimulate the body’s adrenal glands to produce more cortisol, a stress hormone.
Studies have shown that excess cortisol can increase visceral fat storage. What’s
more, ongoing stress can increase overeating, which in turn may worsen this
problem.
Women who already have large waists in proportion to their hips, which is a
marker of visceral fat, tend to produce more cortisol when stressed.
A few proven strategies to reduce stress include moderate exercise, brisk walks,
yoga, meditation (I'll add prayer) or just spending more time with friends and
family ( and maybe on Intermittent Fasting Support Group East Africa Facebook
page? Or the support telegram chats? we are family right?).

10. Try a Probiotic

Probiotics are live bacteria that can benefit your gut and digestive health. They
are found in supplements and foods like yogurt, kefir, sauerkraut and natto.
Some studies suggest that certain probiotics can help you lose weight and lose
visceral fat.
In addition, probiotics may help promote higher levels of ANGPTL4, a protein that
may help reduce fat storage.
Studies have shown that some probiotic bacteria from the Lactobacillus family,
such as Lactobacillus fermentum, Lactobacillus amylovorus, and especially
Lactobacillus gasseri, may help you lose visceral fat.
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For example, a study in 210 healthy Japanese adults investigated the effects of
taking Lactobacillus gasseri over a 12-week period. It found that people who took
Lactobacillus gasseri lost 8.5% visceral fat. However, as soon as participants
stopped taking the probiotic, they gained all of the visceral fat back within a
month

11. Do Moderate Aerobic Exercise

Regular moderate aerobic exercise is a great way to shed visceral fat. It’s
commonly known as cardio, and it burns a lot of calories.
Combining regular aerobic exercise with Intermittent fasting and a healthy diet is
more effective at targeting visceral fat than doing either one alone.
If you want to get started with aerobic exercise, start with brisk walking or jogging
at least two to three times per week.
Beware that exercising is a double edged sword. Too much exercises is a stress to
the body and may raise cortisol which turns off fat burning. Many experts
recommend that instead of working out every day you alternate a work out day
with a rest day.

CONCLUSION
Visceral fat is incredibly harmful and may increase your risk of chronic disease,
including heart disease, type 2 diabetes and even certain cancers.
Fortunately, there are proven strategies you can follow to help reduce visceral fat.
You don't have to do all the 11 things. Definitely by trying a few of these
strategies, you can lose visceral fat and improve your health. If possible however
do all of them. To measure if you have visceral fat calculate your waist to height
circumference. Your waist measured at belly button should be less than half your
height. If it is more then you have visceral fat.

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PART 16: MAINTENANCE

If you are thinking about entering maintenance: congratulations! You should

celebrate your success in getting to this stage. Now it’s time to move on to create
long-term success using fasting as your permanent Way of Eating. Intermittent
Fasting is about focusing on the long-term view, not the short-term, quick fix
approach weight loss that will not result in a permanent health improvement.

Maintaining a new lower weight is certainly not easy. Of the millions of people who
lose weight each year, only a small proportion manage to keep the weight off. The
numbers quoted vary from 2%1 to 20%,2 most of which depends on your definition
of success. However you calculate the numbers, though, it is clear that there is a
lot more to successfully maintaining a lower weight than just reaching your goal
weight. One of the reasons weight maintenance is so hard is that after losing weight
our bodies try to regain the fat stores just in case another famine is around the
corner!

Keeping the weight off:

 Fasting combats many of the body’s mechanisms to try to trick you into
regaining the weight
 Intermittent fasting is very flexible allowing you to adjust your maintenance
plan as you go along
 Intermittent fasting means not having to be on a diet for the rest of your life.
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Have confidence that your Way of Eating will give you control over your weight now
and in the future!

TIPS FOR SUCCESFUL MAINTENANCE

1. Work out your plan for the future

Fasting for maintenance usually means a different pattern than fasting for weight
loss: perhaps fasting fewer days week or increasing your carb intake slightly while
fasting the more. You may need to experiment for a while to work out what suits
you best. The MAINTENACE SWEET SPOT is the point at which you are neither losing
nor gaining and it varies from person to person. You have to find yours.

Decide on an acceptable weight range beyond which you need to take action. We
suggest you allow yourself at least 2kgs either side of your goal weight to allow for
normal daily weight variations. Remember that your daily calorie needs will change
if you do more/less exercise and with changes in circumstances, you may need to
adjust your fasting to compensate. Your weight also fluctuates based on water
retention and other factors discussed in PART 13

Have an action plan in place for when you see an increase/decrease in weight that
you cannot put down to normal daily weight variations – perhaps you will fast for
an extra day or avoid sugar for a week – until your weight returns to target.

Respond to quickly when your weight strays out of your acceptable range – the
longer you leave it, the harder it may be to return to target.

Don’t stick to a routine or fixed programme. Keep changing and be flexible so that
you don’t feel enslaved to fasting.

Below is a general maintenance guide but you should just free style and not follow
it strictly

 Monday 36 hrs (to undo weekend indulgence)

 Tuesday- 2MAD
 Wednesday - OMAD
 Thursday - 2MAD
 Friday – OMAD
 Weekend- No fast day eat 2mad but don’t be keen on the 16 hours fasted.
Eat any time
 72 hrs once per month for autophagy

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2. Track your weight and measurements

In part 13 we discouraged you from weighing often when on a weight loss journey.
This is because it may discourage you and blind you from seeing other Non-Scale
Victories/progress.

However at maintenance we encourage you to weigh often and monitor your

weight, inches and how clothes fit. It is important to keep tracking your weight and
other measures. Even when you have worked out a method that keeps your weight
stable, continuing with tracking your weight is worthwhile. It is all too easy to
become a little complacent and gain weight without really noticing unless you keep
on tracking. You might not notice that you are always eating more than your calorie
allowance on your eating window, or are shortening the length of your fasts, or
that you are eating more snacks or treats on non-fast days than you were doing
before, or that you are skipping more and more fast days because they are not
convenient. People who weigh themselves regularly have been shown to be more
likely to maintain their weight loss. We are not asking you to diet or count calories.
We are asking you to not go back to your bad eating habits. Aim at eating at most
2 good and healthy meals per day. We find 3 meals too many even at maintenance.

3. Keep motivated

When we are losing weight, we have the excitement of regular new numbers on
the scales or tape measure to look forward to. When maintaining there should be
no surprises on the scales or tape measure. You won’t get any ‘have you lost
weight?’ comments to make you feel proud. Nobody seems to congratulate you for
staying the same size! It is hard to keep motivated when we do not see a ‘reward’
for our efforts.

Ideas on how to maintain motivation:

 Have maintenance buddies. Join our maintenance telegram support chat and
connect with other maintainers.

 Focus on how much weight regain you have avoided or reversed. Every time
the scale goes up one or 2 kgs and you bring it down, make a note of it! If in
12 months you have brought down 2 kgs, 10 times then you just avoided
regaining 20 kgs. This is fantastic and should motivate you to stay on the
maintenance course

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  Celebrate your maintenance anniversaries: the first month, 6 months, 1 year,
2 years etc. by posting on Facebook and Telegram and inviting people to
congratulate you. Or treat yourself to a non-food-based reward like new
clothes. Write a blog about your journey, and share pictures with your
friends.

 Mentor people who are currently trying to lose weight, by giving them much
needed support but at the same time reminding yourself on how well you
have done.

4. Incorporate Cardio and Strength Exercising into your maintenance routine

Although exercise will not help you lose much weight, it is important for
maintenance, toning and overall health.

 Toning your muscles through exercise can further improve your body shape
and composition – you will look and feel even better!

 Exercise brings so many health benefits there is no need to avoid or reduce

it now you have lost weight and are at goal.

 If the exercise plan you are currently following is losing its appeal, look for
alternatives and keep it interesting. Swimming, yoga, brisk walks as well as
home based work outs are fantastic ways to keep yourself active, fit and
toned. Check out Fitnessblender on you tube for excellent 5 to 10 minute
cardio, strength, toning and stretching exercises you can do at home and
without any equipment.

5. When you get knocked off course, get straight back on again

Changes in routine such as holidays, or going through a busy, stressful time, can
result in changes in eating habits – and you may decide to reduce or skip some
fasting. When you have the stress under control, or the holidays are over, it’s time
to return to fasting. One of the great joys of Intermittent fasting is that a maintainer
can simply have a burst of more intensive fasting for a few days or weeks to get
back to target weight if something in life causes them to have put some weight on.
It can sometimes be hard to return to your old routine after these changes but if
you keep delaying re-starting you risk continued weight gain.

CHARASTERISTIC OF SUCCESFUL MAINTAINERS

Surprisingly, there have been very few scientific studies looking at what makes for
a successful weight-loss maintainer. One study in which researchers studied 4000

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people who had lost at least 13.6 kg (30 lb) and kept it off for at least one year
(average loss 33kg, average duration of maintenance five and a half years) was able
to identify several features that characterized successful weight maintenance.
These included:

 Eating healthy and Keeping their carb consumption under control

 Engaged in exercising or some level of physical activity

 Weighing themselves frequently.

 Keep fasting at a less intensive level. Never return to old eating habits. Make
fasting a lifestyle

People who had failed to maintain their weight loss were more likely to have
suffered from depression, to have episodes of bingeing or to have lost relatively
small amounts of weight.

But the most important factor of all was how long people had successfully
maintained their weight loss: those who had kept their weight off for two years or
more had a nearly 50% better chance of continuing to maintain their weight over
the following year. The longer you can keep the weight off, the easier it will be for
your new weight to become permanent.

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PART 17: RECAP/CONCLUSION
This may shock you but it is true
1. Calories perse don't make you fat and therefore counting calories can't make
you lose weight.
2. Lack of exercises perse doesn't make you fat and therefore exercising can't
make you lose significant weight.
3. Food perse doesn't make you fat and therefore watching your portions perse
won't help you lose weight
4. Fat doesn't make you fat and therefore eating a low fat diet won't make you
lose weight. In fact eating a high healthy fat diet has been proven beneficial for
weight loss. It is excess carbs ( and to some extent proteins) that are converted
into fat. All the same saturated fat is bad for Cholesterol. Eat healthy natural fats.
5. Insulin makes you fat. Because insulin deactivates fat burning hormones.
Keeping insulin low and avoiding constant insulin spikes is critical to fat burning.
Carbs have the largest insulin spike both in height and length. Lowering your carbs
is therefore critical to weight loss and maintenance.
6. Cortisol hormone turns off fat burning. Managing stress, sleeping better and
moderating exercises is critical to fat burning.

1 to 3 above may help you lose weight but this is always temporary and the
weight creeps back sooner or later .You discover that the key to weight loss is
reducing both regular insulin spikes as well as long term insulin resistance

Eating many small meals in a day and snacking spikes your insulin constantly,
makes you fat, and stops you from burning fat. You cannot burn fat in the
presence of insulin no matter how much you exercise.

Intermittent fasting lowers your insulin in alternate cycles enabling you to burn
fat effortlessly. Yes eating all the time is bad for you regardless of how small the
portions are.
One year into Intermittent fasting weight loss (3 months) and maintenance (9
months) and I wonder why I wasted so much time and energy and money in diets,
pills, smoothies and exercise for weight loss. Fasting is liberating and energizing.
Resultant weight loss and maintenance effortless. Fasting boosts metabolism and
reverses many diseases including type 2 diabetes. Proven.
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Ps.. Exercise is good for the heart and to lower stress levels. So go ahead exercise.
But not for weight loss

Intermittent fasting is not a diet. It is a lifestyle. It is something you need to

incorporate into the rest of your life routines. Fit fasting into your lifestyle and not
your lifestyle into your fast. Don’t be too strict with timelines. Make adjustments
to suit your day’s schedule. It is OK to break a fast earlier than planned or extend a
fast longer than planned. I only break my fast when I am able to access good,
nutritious tasty food, preferably home cooked. Often times I fast longer because I
am away from home and unable to find good food, or do not want to eat restaurant
food. Other times I eat earlier because I have to leave home for an unplanned
appointment.
Restaurants and hotels always sneak sugar into our food. One day I ordered baby
chicken, vegetables and a small portion of mashed potato. The menu did not
indicate that the chicken is honey glazed. When the food was served the chicken
was honey glazed and hence full of sugar. I usually do not take sugar and
sweeteners including honey

Honey glazed chicken= too many carbs= high insulin impact

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DISCLAIMER AND WARNING

The 5 week challenge fasting program I have shared assume the following;

1. That you are healthy. If you have any medical issues this Program is not for you.
Do your own research kindly and find a schedule suitable to your condition or
reach out to me for a personalized program.
2. That before starting the program you have been eating a balanced diet. That
your meals have been having adequate vegetables or fruits and therefore your
bones have sufficient reserves of minerals.

3. That you are eating healthy when you break your fasts.

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Cardinal Rules:
1. Listen to your body when fasting. Obey your body signals. The only thing we ask
you to ignore is hunger. Now other things like headache, dizziness, nausea we
have given you tips on how to deal with them. But please if those tips do not help-
BREAK YOUR FAST, EAT AND START AGAIN. OK???? ITS NEVER THAT SERIOUS AND
YOU DON'T HAVE TO LOSE ALL THE WEIGHT OVERNIGHT.

2. Muscle cramps and heart palpitations is a sign of low electrolytes. Please when
this happens break your fast and refeed first with foods rich in electrolytes
especially magnesium and potassium. Don't joke with matters the heart. Don't
joke also with cramps. What if the muscle cramps happens in heart muscles? =
heart attack

3. Eat well during your eating window. Eat nutrient dense food. Eat a balanced
diet. Eat lots of vegetables. We are eating fewer meals so don't tell me vegetables
are expensive. The money you are saving when not eating use it to invest in
balanced nutritious foods. How do you fast 6 days then tell me you ate tea and
bread and you are full and want to start a new fast? Tea and bread is something
that counts as junk to me. I recommend vegetables than fruits because fruits are
high in sugar. But you can eat fruits too just keep the portions small and choose
from the green and orange list (see appendix 8). You can eat as much vegetable as
you want. No one got fat from eating Vegetables that grow above the ground
(leafy). Go easy on below the ground veggies like tubers (carrots and beet etc as
they have more sugar and starch. Eat moderate amounts)

4. Do your own research please. I give guides but ultimately you are responsible
for your own body and your own health. Develop a reading culture. Have a
teachable spirit.

5. Pink Himalayan Salt- is not a weight loss salt. It doesn't help you burn fat. It is
for supplementing electrolytes. But two things;
a) The minerals in the salt are in very small quantities way below your
recommended daily allowance. Pink salt is just like a band aid not a total fix.
Not an excuse to eat unhealthy. You get your minerals from vegetables,
fruits and broth and other mineral rich foods like dairy and fish and seeds
don’t eat unhealthy because you have pink salt. Most flour and mineral
water is also fortified with minerals. So are most cereals. Start paying

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 attention to food labels and go for things fortified with potassium,
magnesium, calcium etc
b) Most of the minerals in pink salt are not bioavailable. (Google the
meaning) so don't bank 100% on pink salt for your minerals
Why we prefer pink salt to other salt is that is it low in sodium. Too much sodium
= High blood pressure. Don't take more than a teaspoon of salt per day. Don't
take it all at once. Spread it over the day.

6. Coffee and Green tea- Don't drown yourself in coffee just because it is allowed.
Coffee is a diuretic. It will dehydrate you. Coffee is also addictive. If you ask me 3
cups of either is enough. But don't exceed 6 per day.

7. My intense program is for healthy people who have been eating healthy and
still eating healthy. If you don't eat healthy, have ulcers or other medical issues,
are breastfeeding then stick to 16:8 and 18:6. Btw 16:8 and 18:6 gives better
results than OMAD. Slow but sustainable because eating 2 meals per day will not
mess your metabolism as eating one meal (OMAD) will.

8. Don't overdo fasting. Balance fasting and feeding. Good nutrition during your
eating window is as important as the fasting itself. Both are needed for success.
When Fasting Fast clean and when eating eat enough and healthy. Following my
program as is will help you balance fasting and feeding. If you are using your own
modified program then do your research please or consult me for a review of
your schedule to see if it is safe and adequate.

---end ---

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APPENDICES: FURTHER READING
Appendix 1: Low-carb and keto side effects & how to cure them
Are you struggling while starting out on a low-carb or keto diet? Do you get
headaches, leg cramps, constipation or any of the other more common side
effects?
Use the information on this post to avoid them – and feel great while losing
weight.
The main solution to most common problems when starting low carb is to
increase the intake of water and salt. It’s even better to do it preventatively
during the first week. If you do, you’ll most likely not experience any of these
problems, or they’ll only be minor.
Use one of the shortcuts below for specific problems – or just continue reading
for all of them.
Top 6 common problems when starting
>Induction flu
>Leg cramps
>Constipation
>Bad breath
>Heart palpitations
>Reduced physical performance

1. Induction flu: Headaches, lethargy, nausea, confusion, brain fog, irritability

The most common side effect on low carb is what most people experience during
the first week, often on day 2-4. The “induction flu”, so called as it can mimic flu-
like symptoms.
Headaches are very common during this transition, as is feeling tired, lethargic
and unmotivated. Nausea is also common. It’s also possible to experience
confusion or “brain fog” – feeling not smart at all. Finally, it’s common to feel
irritable – perhaps most clearly experienced by the rest of your family.
The good news is that these symptoms usually disappear by themselves within a
few days. The even-better news is that these symptoms can often be avoided
altogether. The main cause is usually dehydration and/or salt deficiency, caused
by a temporarily increased urine production.
The cure: water & salt

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Any problems can be minimized, and sometimes entirely cured, by getting enough
water and salt into your system.
For example try adding half a teaspoon of salt to a large glass of water. Drink it.
This may reduce or eliminate side effects within 15-30 minutes. If so, this may be
repeated once daily if needed during the first week.
A better-tasting option is to use broth or bouillon, e.g. chicken, beef or bone
broth during your eating window
The bonus: more fat
Make sure to eat enough fat. Going low carb, low fat is a recipe for starvation and
feeling hungry and tired. You should never endure hunger as you start on a low-
carb diet. A proper low-carb diet contains enough fat to make you feel satiated
and energetic. This can speed up the transition time and minimize the time spent
feeling low when starting low carb.
So how do you get enough fat on low carb? There are any number of options, but
when in doubt add butter to whatever you’re eating.
If adding salt and water (and fat) does not completely eliminate the induction flu
the best option is usually to just hang in there. Any remaining symptoms are likely
to be resolved within days, as your body adapts to low carb and turns into a fat-
burning machine.
If necessary, it’s of course possible to have some carbs and make the transition to
low carb more gradual and slower. This is not recommended as a first option, as it
slows down the process and makes the weight loss and health improvement less
obvious immediately.
2. Leg cramps
Leg cramps are not uncommon when starting a strict low-carb diet. It’s usually a
minor issue if it occurs, but it can sometimes be painful. It’s a side effect of the
loss of minerals, specifically magnesium, due to increased urination. Here’s how
to avoid it:
Drink plenty of fluid and get enough salt. This may reduce loss of magnesium and
help prevent leg cramps. If needed, supplement with magnesium. If the steps
above are not enough and the problem is bothersome, consider increasing your
carb intake somewhat. This should eliminate the problem. The more carbs you
eat though, the weaker the impact of the low-carb diet.

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3. Constipation
Constipation is another possible side effect, especially during the first time on a
low-carb diet, as your digestive system may need time to adapt.
Here are the three steps to cure it, perhaps you only need the first one:
Drink plenty of fluid and get enough salt. The most common cause of constipation
on low carb is dehydration. This makes the body absorb more water from the
colon and thus the contents get dryer, harder and constipation can result. The
solution is to drink plenty of water and perhaps add some extra salt. Eat plenty of
vegetables or another source of fiber. Getting enough good quality fiber from the
diet keeps the intestines moving and reduces the risk of constipation. This can be
more of a challenge on low carb where many sources of fiber are avoided, but
eating plenty of non-starchy vegetables may solve this problem. Another, and
completely carb-free, option for adding fiber to the diet is psyllium seed husks
(can be dissolved in water).If the steps above are not enough, use Milk of
Magnesia to relieve constipation.

4. Bad breath
On a strict low-carb diet some people experience a characteristic smell from their
breath, a fruity smell that often remind people of nail polish remover.
The smell is from acetone, a ketone body. This is a sign that your body is burning
lots of fat and even converting lots of fat to ketones to fuel the brain. You are a
fat-burning machine.
This smell can sometimes also turn up as body odor, especially if working out and
sweating a lot.
Not everyone eating a ketogenic low-carb diet ever experience this ketone breath
– and for most people who do it’s a temporary thing that goes away after a week
or two. The body then adapts and stops “leaking” ketones through breath and
sweat.
For some people it does not go away though, and it can be a problem. Here are
the possible solutions. The first two are more general, the next three more
targeted to the keto smell specifically.
Drink enough fluid and get enough salt. If your mouth feels dry – and it often can
when just starting a strict low-carb diet and getting into ketosis – this means you
have less saliva to wash away bacteria. This can result in bad breath, so make sure
to drink enough. Maintain a good oral hygiene. Brushing your teeth twice a day
won’t stop the fruity keto smell (that comes from your lungs), but at least it won’t
be mixing with other smells. Use a breath freshener regularly. This can mask the

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keto smell. Wait another week or two and hope for it to be temporary (most
often it is).Reduce the degree of ketosis. If the smell is a long-term problem and
you want to get rid of it, the easy way is to reduce the degree of ketosis. This
means eating a bit more carbs, 50-70 grams per day is usually enough to get out
of ketosis. Of course, this will reduce the effect of the low-carb diet when it
comes to weight loss and diabetes etc., but for some people it can still be
powerful enough. Another option is to eat 50-70 grams of carbs per day and add
some intermittent fasting. This can get you roughly the same effect as a strict low-
carb diet… without the smell.

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Appendix 2- AUTOPHAGY
How to renew your body: Fasting and autophagy
On October 3rd, the Nobel Assembly at Karolinska Institutet awarded the Nobel
Prize in Physiology or Medicine to Yoshinori Ohsumi for his discoveries of
mechanisms for autophagy.
But what is autophagy? The word derives from the Greek auto (self) and phagein
(to eat). So the word literally means to eat oneself. Essentially, this is the body’s
mechanism of getting rid of all the broken down, old cell machinery (organelles,
proteins and cell membranes) when there’s no longer enough energy to sustain it.
It is a regulated, orderly process to degrade and recycle cellular components.
There is a similar, better known process called apoptosis also known as
programmed cell death. Cells, after a certain number of division, are programmed
to die. While this may sound kind of macabre at first, realize that this process is
essential in maintaining good health. For example, suppose you own a car. You
love this car. You have great memories in it. You love to ride it.
But after a few years, it starts to look kind of beat up. After a few more, it’s not
looking so great. The car is costing you thousands of dollars every year to
maintain. It’s breaking down all the time. Is it better to keep it around when it’s
nothing but a hunk of junk? Obviously not. So you get rid of it and buy a snazzy
new car.
The same thing happens in the body. Cells become old and junky. It is better that
they be programmed to die when their useful life is done. It sounds really cruel,
but that’s life. That’s the process of apoptosis, where cells are pre-destined to die
after a certain amount of time. It’s like leasing a car. After a certain amount of
time, you get rid of the car, whether it’s still working or not. Then you get a new
car. You don’t have to worry about it breaking down at the worst possible time.
Autophagy – replacing old parts of the cell
The same process also happens at a sub-cellular level. You don’t necessarily need
to replace the entire car. Sometimes, you just need to replace the battery, throw
out the old one and get a new one. This also happens in the cells. Instead of killing
off the entire cell (apoptosis), you only want to replace some cell parts. That is the
process of autophagy, where sub-cellular organelles are destroyed and new ones
are rebuilt to replace it. Old cell membranes, organelles and other cellular debris
can be removed. This is done by sending it to the lysosome which is a specialized
organelle containing enzymes to degrade proteins.
Autophagy was first described in 1962 when researchers noted an increase in the
number of lysosomes (the part of the cell that destroys stuff) in rat liver cells after

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infusing glucagon. The Nobel prize winning scientist Christian de Duve coined the
term autophagy. Damaged sub cellular parts and unused proteins become
marked for destruction and then sent to the lysosomes to finish the job.
One of the key regulators of autophagy is the kinase called mammalian target of
rapamycin (mTOR). When mTOR is activated, it suppresses autophagy, and when
dormant, it promotes it.

What activates autophagy?

Nutrient deprivation is the key activator of autophagy. Remember that glucagon
is kind of the opposite hormone to insulin. It’s like the game we played as kids –
‘opposite day’. If insulin goes up, glucagon goes down. If insulin goes down,
glucagon goes up. As we eat, insulin goes up and glucagon goes down. When we
don’t eat (fast) insulin goes down and glucagon goes up. This increase in glucagon
stimulates the process of autophagy. In fact, fasting (raises glucagon) provides the
greatest known boost to autophagy.
This is in essence a form of cellular cleansing. The body identifies old and
substandard cellular equipment and marks it for destruction. It is the
accumulation of all this junk that may be responsible for many of the effects of
aging.
Fasting is actually far more beneficial than just stimulating autophagy. It does two
good things. By stimulating autophagy, we are clearing out all our old, junky
proteins and cellular parts. At the same time, fasting also stimulates growth
hormone, which tells our body to start producing some new snazzy parts for the
body. We are really giving our bodies the complete renovation.
You need to get rid of the old stuff before you can put in new stuff. Think about
renovating your kitchen. If you have old, crappy 1970s style lime green cabinets
sitting around, you need to junk them before putting in some new ones. So the
process of destruction (removal) is just as important as the process of creation. If
you simply tried to put in new cabinets without taking out the old ones, it would
be pretty fugly. So fasting may in some ways reverse the aging process, by getting
rid of old cellular junk and replacing it with new parts.
Autophagy is a highly regulated process. If it runs amok, out of control, this would
be detrimental, so it must be carefully controlled. In mammalian cells, total
depletion of amino acids is a strong signal for autophagy, but the role of individual
amino acids is more variable. However, the plasma amino acid levels vary only a
little. Amino acid signals and growth factor / insulin signals are thought to
converge on the mTOR pathway – sometimes called the master regulator of
nutrient signaling.
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So, during autophagy, old junky cell components are broken down into the
component amino acids (the building block of proteins). What happens to these
amino acids? In the early stages of starvation, amino acid levels start to increase.
It is thought that these amino acids derived from autophagy are delivered to the
liver for gluconeogenesis. They can also be broken down into glucose through the
tricarboxylic acid (TCA) cycle. The third potential fate of amino acids is to be
incorporated into new proteins.
The consequences of accumulating old junky proteins all over the place can be
seen in two main conditions – Alzheimer’s Disease (AD) and cancer. Alzheimer’s
Disease involves the accumulation of abnormal protein – either amyloid beta or
Tau protein which gums up the brain system. It would make sense that a process
like autophagy that has the ability to clear out old protein could prevent the
development of AD.
What turns off autophagy?
Eating. Glucose, insulin (or decreased glucagon) and proteins all turn off this self-
cleaning process. And it doesn’t take much. Even a small amount of amino acid
(leucine) could stop autophagy cold. So this process of autophagy is unique to
fasting – something not found in simple caloric restriction or dieting.
There is a balance here, of course. You get sick from too much autophagy as well
as too little. Which gets us back to the natural cycle of life – feast and fast. Not
constant dieting. This allows for cell growth during eating, and cellular cleansing
during fasting – balance. Life is all about balance.
—
Source: Dr. Jason Fung

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Appendix 3; UNDERSTANDING FOOD GROUPS

I have noticed there is lots of misinformation about what carbs are.

Also we were taught the wrong things in school. We eat far too many carbs
because we dont seem to understand carbs.
We have the following nutrient groups
1. Macro - Carbs, Protein & Fat
2. Micro- Vitamins and Minerals
Most Vitamin and mineral containing foods are fruits and vegetables which are all
carbs
Most legumes also contain a very big percentage of carbs
So if for example you eat rice with beans and vegetables your food is easily 80%
carbs and above
If you eat fruit or vegetable salad you are still eating carbs.
We have carbs everywhere. We have of course good Fiber dense carbs (which
reduce net absorbable carbs) and bad processed carbs which are almost all
absorbed and converted to sugar and fat.
I have seen people here claim one must eat starch. This is not true. I didn't starch
for 3 months last year when I was in weight loss mode and I am alive, well and
healthy. I got my RDA (daily requirement) of carbs from vegetables and nuts then
i added moderate Protein and lots of healthy fats to my food. I lost 20 kgs in 3
months and I was healthy and focused.
I am at my goal weight now so in maintenance. No longer losing and not gaining
by choice. I eat more carbs now and even wheat.
I wish people would take time to really understand and hence lower their carbs
intake as that is where the key to sustainable weight loss is. We eat far too many
hidden carbs.
My fitness pal is a good app in helping you calculate how much of each macro and
micro nutrient are in anything you want to eat. You can also Google by typing
“nutrition content of vegetable salad" etc and google will pop out the break down
for any food
I see people claim they are doing "No carbs after 3 pm". When I ask them “so
what do you eat for dinner l?” they say beans and salad or ndengu and salad... my
friend... those are still carbs. And there is nothing wrong with eating them after
3pm or whenever you want to eat them... just understanding what carbs are and
eating the good complex ones will help.
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Here is what worked for me:
1. Intermittent fasting
2. Cutting off all processed carbs for 3 months. This includes sugar, wheat, flour
and starchy vegetables.
3. NO WHEAT- same as 2 above but repeated for emphasis
4. Reduced dairy (except cheese and unflavored yoghurt)
5. No soda. No junk. No fast foods. I mainly eat home cooked food.
6. No high fructose fruits. Occasional berries and apple. Daily avocados which I
count under fat. Once in a while I eat a banana for potassium and because I love
bananas but ensure I don’t eat any other starch that day.
8. Moderate exercise. Twice per week to keep my heart healthy. I don’t attribute
any of my weight loss to exercise btw as I do very mild (used to have lower back
pain issues which fasting and waist training have cured. Before Intermittent
fasting, I couldn't even work out or swim because of my back and was actually
undergoing physiotherapy, hydrotherapy and occasional chiropractor sessions. I
am 100% healed now hence the mild work outs). From 79kgs end of May 2018 I
went down to 59kgs early August 2018

MAINTENANCE SINCE AUGUST 2018

Good news- I now eat more.. fast less.. I am not losing and not gaining happy. I
have found my maintenance sweet spot. I know this lifestyle is sustainable. There
is so much tasty good food that isn’t sugar or starch or junk. Btw I rarely eat
boiled food. I love my food fried in ghee and with plenty of spices. I love good
tasty food.

I have added wheat back to my diet in moderation. I eat wheat alternate

weekends. I still don't do sugar, honey l, sweeteners or sugar relatives. I eat more
complex carbs now compared. Ugali is my favorite food followed. I mostly
combine OMAD (one meal per day) and 2MAD (2 meals per day) weekdays and
eat all day weekends which are my baking days and all I want to eat days, with
occasional 36 (twice monthly) and 72 hour fasts ( atleast once in 2 month's for
autophagy)
If on a weekday I am invited for lunch I still go. Because I am in maintenance my
fasting is not as strict but I am still careful not to add weight. I enjoy alcohol when
there are parties and events but not too often. I occasionally eat junk as well.
Especially when I take my kids out or bar takes me for movies and dinner. I wish
all of you reach your goal weight and join me in maintenance. It's fun. Interesting
thing.. I never fasted at all over Christmas and New year festive season 2018/2019

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and I only added 2 kilos which I suspect was carbs water weight as opposed to fat
as I shed them off in a week on January. Don't fear to indulge during celebrations.
I have successfully maintained 58/59kgs since August 2018 with a maximum
fluctuation of 2kgs which I attribute to water weight.

Below are pictorial of carbs content in some of the foods you’d assume are not
carbs.

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Appendix 4- BLOATING, GAS, IRRITABLE BOWEL SYNDROME AND FODMAP
If you constantly suffer from BLOATING AND GAS. You may have IRRITABLE
BOWEL SYNDROME.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides,
Monosaccharides, and Polyols, which are short chain carbohydrates and sugar
alcohols that are poorly absorbed by the body, resulting in abdominal pain and
bloating.
FODMAPs are not absorbed well in the small intestine. They increase the amount
of fluid in the large intestine (bowel) and they produce more gas. They ferment in
the large intestine (bowel) during digestion, drawing in water and producing
carbon dioxide, hydrogen, and methane gas that causes the intestine to expand.
This causes GI symptoms such as bloating, gas and pain.
FODMAPs occur in some foods naturally or as additives.
If you eat a lot of these foods you may have symptoms and signs like:
gas
pain
Bloating
Abdominal distention
Diarrhoea
FODMAP diet cuts out many common foods that may contain high FODMAP
foods. They are eliminated or severely limited for 3-8 weeks, then gradually
reintroduced into a low-FODMAP diet to see if they cause symptoms (elimination
diet).
It is not meant to be a permanent elimination because it is very restrictive, but it
may work well enough to be a treatment for people with gastrointestinal (GI)
problems.
For 3-8 weeks, foods and drinks that contain FODMAPs are limited or avoided.
After that, individual foods can be re-introduced back into the diet, one at a time,
to see whether that particular food or drink causes symptoms. If it does, you
know you need to avoid that type of product. If no symptoms occur after
consuming a particular food or drink for a week, it may be considered safe to
continue to eat.
This type of dietary meal plan often is used to help with digestive symptoms from
many different conditions, including, irritable bowel syndrome (IBS), small
intestinal bacterial overgrowth (SIBO), and other functional GI disorders.
It is believed that a meal plan that includes low FODMAPs also may help ease
symptoms from other health conditions, such as: Autoimmune diseases,
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Rheumatoid arthritis, Multiple sclerosis, Eczema, Fibromyalgia, Migraines
triggered by eating certain products.

1. List of low FODMAP foods to eat

A list of common low FODMAP foods that are good to eat on a low FODMAP diet
include:
a).Vegetables
Alfalfa sprouts
Bean sprouts ( yes sprout your cereals)
Red and Yellow Bell pepper
Carrot
Green beans
Bok choy
Cucumber
Lettuce
Tomato
Zucchini
Bamboo shoots
Eggplant
Ginger
Chives
Olives
Parsnips
Potatoes
Turnips
b) Fresh fruits
Oranges
Grapes
Honeydew melon
Cantaloupe
Banana
Blueberries
Grapefruit
Kiwi
Lemon
Lime
Oranges
Strawberries
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c).Dairy that is lactose-free, and hard cheeses, or ripened/matured cheeses
including (If you are not lactose intolerant, you may not need to avoid dairy with
lactose.)
Brie
Feta cheese
d).Beef, pork, chicken, fish, eggs but avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs
e) Soy products including tofu, tempeh
f) Grains
Rice
Rice bran
Oats
Oat bran
Quinoa
Corn flour
Sourdough spelt bread
Gluten-free bread and pasta.. PLEASE note Gluten is not a FODMAP, but many
gluten-free products tend to be low in FODMAPs.
g).Non-dairy milks
Almond milk
Rice milk
Coconut milk
h) Drinks
Tea and coffee (use non-dairy milk or creamers)
Fruit juice not from concentrate
Water

i) Nuts and seeds

Almonds
Macadamia
Peanuts
Pine nuts
Walnuts (fewer than 10-15/serving for nuts)
Pumpkin seeds
In some cases, portion sizes make a difference as to whether a product has
enough high FODMAPs to cause symptoms. For example, a serving of almonds is a

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good choice that is in these short chained carbohydrates, but eat more, and you
could have too many.

2. List of high FODMAP foods to avoid (They all have carbs/sugars)

Many foods considered high in FODMAPs are healthy foods otherwise, but they
can cause symptoms in some people with a sensitive gut; particularly people with
IBS or other bowel diseases and disorders like SIBO.
A list of common foods that you should avoid (especially if you have IBS) include:
a) Some vegetables
Onions (use the green stem onions instead of bulb onions)
Garlic
Cabbage
Broccoli
Cauliflower
Snow peas
Asparagus
Artichokes
Leeks
Beetroot
Celery
Sweet corn
Brussels sprouts
Mushrooms
Green Bell Pepper( because it is unripe)
b) Fruits, particularly "stone" fruits like:
Peaches
Apricots
Nectarines
Plums
Prunes
Mangoes
Apples
Pears
Watermelon
Cherries
Blackberries
Dried fruits and fruit juice concentrate
Beans and lentils
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c) Wheat and rye
Breads
Cereals
Pastas
Crackers
Pizza
d) Dairy products that contain lactose (yes dairy has carbs/sugars)
Milk
Soft cheese
Yogurt
Ice cream
Custard
Pudding
Cottage cheese
e) Nuts- cashews and pistachios
f) Sweeteners and artificial sweeteners
High fructose corn syrup
Honey
Agave nectar
Sorbitol
Xylitol
Maltitol
Mannitol
Isomalt (commonly found in sugar-free gum and mints, and even cough syrups)

g) Drinks
Alcohol
Sports drinks
Coconut water

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(Bloat pics from google and are taken same day)

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Appendix 5: Sleep
Sleep stages 1, 2 and REM consist of light sleep, while 3 and 4 comprise deep
sleep.

Stage 1

During stage 1, you drift from being awake to being asleep. This is a light, NREM
sleep that doesn’t last very long. You may start to relax and dream, but may also
twitch as you transition into stage 2.

Stage 2

Stage 2 of the sleep cycle is still a light sleep, but you are drifting into a steadier
sleep. Your breathing and heartbeat slow down, and your muscles relax. Your
body temperature decreases, and your brain waves are less active.

Stages 3 and 4

In stage 3, you enter deep sleep, and stage 4 is the deepest sleep stage. During
deep sleep, your breathing, heartbeat, body temperature, and brain waves reach
their lowest levels. Your muscles are extremely relaxed, and you are most difficult
to rouse.

Stage 4 is known as the healing stage, when tissue growth and repair take place,
important hormones are released to do their jobs, and cellular energy is restored.

REM sleep

Your first REM cycle of the night begins about 90 minutes after you fall asleep and
recurs every 90 minutes. Your eyes move around quickly behind your eyelids and
your brainwaves look similar to those of someone who is awake. Your breathing,
heart rate, and blood pressure rise to near-waking levels.

REM sleep, often referred to as stage 5, is when you are most likely to dream.

Your arms and legs become temporarily paralyzed during this stage to prevent
you from physically acting out your dreams.

How much deep sleep should you get?

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In healthy adults, about 13 to 23 percent of your sleep is deep sleep. So if you
sleep for 8 hours a night, that’s roughly 62 to 110 minutes.

However, as you get older you require less deep sleep.

During deep sleep, memories are consolidated, learning and emotions process,
physical recovery takes place, blood sugar levels and metabolism balance out,
your immune system is energized, and your brain detoxifies.

Without deep sleep, these functions cannot take place and the symptoms of sleep
deprivation kick in.

On the other hand, there doesn’t seem to be any such thing as too much deep
sleep.

How much REM sleep should you get-Although there is no official consensus on
how much REM sleep you should get, dreaming is most common during this stage
and experts believe that dreaming helps you process emotions and solidify certain
memories.

For most adults, REM takes up about 20 to 25 percent of sleep, and this seems to
be healthy during average sleep cycles. If people get excessive amounts of REM,
however, they may be more likely to suffer from depression.

How much light sleep do you need?-Although sleep scientists believe that light
sleep is good for you, there is no minimum to strive for. Light sleep is usually the
default stage, one that is nearly impossible to avoid if you are asleep at all.

Too much overall sleep on a regular basis, however, is linked to obesity,

depression, pain, heart disease, and even increased risk of death.

How much deep and light sleep do children need?

Babies and children need more sleep than adults. Babies need the most, spending
about 16 of every 24 hours asleep. Approximately 50 percent of their slumber is
spent in the REM stage, while the other 50 percent is divided between stages 1
through 4 and NREM sleep that cycles between light and deep.

Toddlers need 11 to 14 hours of sleep; preschoolers, 10 to 13; school-aged

children should get 9 to 12; and teens require 8 to 10 hours of sleep.
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With enough sleep that appears to be restful, it is likely that the light, deep, and
REM ratio is exactly where it should be in young people.

If they are having trouble with falling asleep, staying asleep, or sleeping well, or if
they are sleeping way too much for their age, children may be irritable, could
have learning and memory problems, or they may be more susceptible to illness.

How to increase deep sleep

If you sleep eight hours but toss and turn all night, you may not be getting enough
deep sleep.

It’s impossible to force your brain to go into deep sleep, but there are a number
of strategies that have shown some promise in terms of increasing your
percentage of deep sleep. These include:

•reducing stress
•establishing sleep rituals and routines
•using an eye mask to block out light
•sleeping in a cool room
• moderate exercising
• eating a healthy diet
•listening to white or pink noise brainwave entrainment
•meditation

Although the science is still new, a number of sleep trackers are available that
may help you track your sleep patterns and see how much light, REM, and deep
sleep you are getting.

Why you may be waking up tired

You should feel fresh and alert when you wake up, but many people don’t.

If you are sleeping for seven to nine hours each night, but only 10 percent of that
is deep sleep, you are not getting the 90 minutes you need and might still be tired
each day. A sleep study may help you figure out what is going on.

There are a number of possible causes that you might want to discuss with a
doctor, including:

•general sleep disorder

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•obstructive sleep apnea (causes snoring)
•not getting enough sleep
•getting too much sleep
•other health conditions that cause fatigue

Impact of sleep deprivation on the body

Scientists say that quality sleep is as important to health as food and water are. It
helps you to survive and thrive. Some of the side effects of sleep deprivation
include:

•memory troubles
•mood changes
•weakened immunity
•trouble concentrating
•poor response time and increased risk of accidents
•high blood pressure
•weight gain
•risk for diabetes
•low sex drive
•risk of heart disease
•poor balance
•early aging

Takeaway
Scientists agree that sleep is essential to health, and while stages 1 to 4 and REM
sleep are all important, deep sleep is the most essential of all for feeling rested
and staying healthy.

The average, healthy adult gets roughly one to two hours of deep sleep per eight
hours of nightly sleep. There are various ways to gauge whether you are, from
personal trackers to a sleep study.

If you are waking up tired on a regular basis, it’s a good idea to talk to a doctor.

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Appendix 6: FAT Fast

Fat fasting is a great tool to help you get started with regular fasting or get back
on track after you fall of the fasting wagon or over indulge

When to use a fat fast?

A fat fast can be a useful tool to get started with fasting or when you want to get
back on track and to regain control of your appetite and cravings after eating a lot
of carbohydrates.

The idea is to eat lots of healthy fat foods until satiated for a few days before you
start or resume fasting. Doing so will help your body reach fat burning mode
faster and without as many negative side effects, such as headaches and hunger
pangs.

 Coming off a period of eating a diet high in carbohydrates.

 Extreme hunger or carbohydrate cravings.
 Periods of stress when fasting seems impossible.
 When you are under medication that requires you to eat, you can simply
eat fat, proteins and vegetables ( KETO) and skip starch +have very short
fasts.

How to Fat Fast

1. Eat healthy fatty foods + vegetables and a small portion of proteins when
hungry, until full as often as necessary.
2. No dairy (except natural yoghurt and cheese) or no nuts ( except
macadamia) no starch during a fat fast
3. You may use up to 3 tbsp of heavy homemade cream for your tea or coffee
4. Use 16:8 or 18:6 fasts alongside fat fast for best result

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Foods to eat on a fat fast

 Eggs
 Bacon
 Salmon
 Olive oil, coconut oil, MCT oil, avocado oil, macadamia nut oil
 Butter
 Ghee
 Mayo (healthy oil base and no sugar no favours preferably homemade)
 Avocado
 Olives
 Spices are allowed
 Leafy greens cooked in or covered in fat
 Full fat natural yoghurt or KEFIR or Mala
 Cheese
 Macadamia nuts

You can also consume these fluids at any point during a fat fast:

 Bone broth
 Full cream/whole milk Tea/coffee no sugar no sweetener.

Why it works?

There are two reasons why the fat fast works so well: it’s an extreme version of a
ketogenic diet and the monotony of the limited foods suppresses
your appetite. Most of the foods listed above are extremely fatty, and fat is
extremely satiating. We eat less when we eat fatty foods.

Have you ever fallen in love with a song but heard it so many times that you no
longer wanted to listen to it? This is what happens when you eat the same foods
over and over in repetition. You may find that you’re eating nonstop during the
first few days, which is okay. Listen to your body and use the fat to fight your
desire to eat and your carbohydrate cravings. Over time you will find that it takes
less to satiate you, and you will start fasting naturally.

Summarized from a blog post by Dr. Megan Ramos with a few additions.

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Appendix 7: WHAT TO EAT: LOW CARB WAY OF EATING

Eating style on a modified version of the Banting List. Eat/drink as much as you
want from green list. Moderate amount from orange list, occasionally eat from
light red list and try and avoid or extremely minimize the red list. Make up your
mind about the grey list.

When not fasting, eat until full. No overall portion control. However you need to
portion control the carbs part of your meal. For success, health, longevity and
effective weight loss and maintenance, you have to do low net carbs and
especially the starch in your meals as well as avoid sugar, soda and processed
food.
Meaning more than half your plate should be vegetables that grow above the
ground. The remaining part put some moderate protein, as much of natural fat as
you want and a small portion of starchy complex carbs. So the only thing you
portion is the carbs part (small = your clenched fist) and the animal protein part
(moderate = Your palm size) but you don't portion control the overall quantity of
food. Natural fats and above ground vegetables will not make you fact and you
can eat as much as you want.

Complex carbs include;

• Yams and arrow roots
• Brown rice
• Sweet potatoes
• White potatoes with skin
• Beans and lentils
• Quinoa
• Pumpkin and Butternut squash
• Fresh Beets

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PICTORIAL ILLUSTRATION OF CARBS CONTENT

Figures in the images below are the number of net absorbable carbs in
100gms of each food type.

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CARB LOAD
Looking at carb load is very important because a whole plate of vegetables has
the same carb load as one slice of bread. Understanding carb load will help you
avoid eating too many carbs

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LOW CARB MEALS IMAGES (SOME FROM GOOGLE)

My programme does not advocate for complete KETO as this is a very

restrictive diet. However where the timetable has 2 meals in a day, let one of
your meals ( the first one) have no starch and then you can add some starch
from the complex carbs list in the 2nd meal.

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GOOD CARBS VERSUS BAD CARBS

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SIMPLE CARBS VERSUS COMPLEX CARBS

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 Appendix 8: THE BANTING LIST

BANTING FOOD LISTS

Adapted from Noah Oakes but modified to be less pro keto and a little bit more
liberal

The Five Lists of the Banting Diet are:

1. The Green List – Eat to Satiety
2. The Orange List – Exercise Self-Control
3. The Light Red List – Hardly Ever
4. The Red List – Never Ever
5. The Grey List – It’s a grey area so you decide

BANTING GREEN LIST- EAT AS MUCH AS YOU WANT TO SATIETY

Have you ever wished you could eat until you were satisfied and still lose weight?
You’re in luck.

We have discovered many foods that you can eat until you are full that will never
make you fat. Your luck doesn’t stop there. These foods, if prepared properly, are
totally delicious. And, you get to eat as much as you want of these foods while
losing or maintaining your weight depending on your goal.

You may be afraid of food, or you might inherently feel that food has to taste
bland or boring to be healthy. What if we told you that you could eat your fill of
delicious foods, day-in and day-out, that would restore your health help you lose
weight and allow you to fall in love with food again? Would you believe us? What
if we told you that you don't have to boil your food and that food fried with
healthy fats and with your favourite spices is ok.

We developed the Banting Green List with you in mind. These foods are not
special berries and nuts from the icy cliffs of the Himalayas or extreme foods that
you need to get from a super-premium grocer. These are normal, whole
vegetables, fruits, proteins, condiments and fats that you can get at any shop or
market that sells real food.

Banting Fruits and Vegetables

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The fruits and vegetables on the Banting Green List, which you will see below, are
all generally low in carbohydrates and mostly high in fibre baring one or two. The
items that are high in fiber and probiotics are marked with a (P). For best results
we recommend you make these fruits and vegetables the biggest part of your diet
(yes, more than meat, fat or any supplements).

Ingredients that are shaded and marked with an (n) are nightshade and
potentially inflammatory (see FODMAPS)

During any phase of your weight loss or maintenance journey, you can eat them
in any combination and you can cook them using any method you like, provided
the method does not use ingredients from lists that you are not allowed to eat
from (some lists are out of bounds during certain phases).

 All green leafy vegetables (spinach, cabbage, lettuces etc),

 Any other vegetables grown above the ground (except butternut).
 Artichoke hearts (P),
 asparagus(P),
 avocados(P),
 bean sprouts
 Green Beans (like French beans, snow peas)
 Broccoli (P),
 Brussel sprouts (P),
 Cabbage (P),
 Cauliflower (P),
 Celery (P),
 Courgettes,
 Cucumber
 Garlic
 Leeks (P),
 Kale(P)
 mushrooms,
 olives,
 onions,
 peppers of all kind (n),
 pumpkin,
 radishes,
 spring onions and
 tomatoes (n).
 Lemons and Lime
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  Lettuce
 Okra

Animal Protein
 All eggs,
 all meats,
 poultry and game,
 all naturally and cured meats (pancetta, parma ham, coppa, bacon, salami
etc),
 all natural and cured sausages (salami, chorizo etc),
 all offal,
 all seafood (except swordfish and tilefish – high mercury content) and
 broths

Fats
 Any rendered animal fat ( Lard, Tallow, Duck and Bacon fat),
 avocado oil ( cold pressed),
 butter,
 ghee
 Firm cheese like cheddar, emmental and gouda , – firm, natural, full-fat,
aged cheeses (not processed and certainly no “cheese spreads”),
 Hard cheese like parmesan and pecorino
 coconut oil,
 duck fat,
 ghee,
 lard,
 macadamia oil,
 mayonnaise, full fat only (not from seeds oils) and
 olive oil.( extra virgin)
 Nuts oil like groundnut oil so long as it is not heated during extraction or
cooking
 seeds

BANTING BITES: 7 GREAT LOW-CARB SNACKS YOU HAVE TO TRY

 onion rings sprinkled with coconut flakes

 parmesan cheese chips
 Zucchini chips
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  Bacon and cheese balls
Banting Condiments
If the veggies and meats of the Banting Green List aren’t enough to flavour your
food, you still have a large variety of condiments available to you, that will not
make you gain you weight. In fact, there are even some condiments that help you
lose weight.
 Sugar free vinegars
 Fermented soy sauce

BEVERAGES
 Caffeine free herbal tea ( with real slices of fruit and herbs)
 Flavored water
 Still or sparkling water
Banting Fertilisers

Fertilizers are foods that help replenish gut bacteria or that help your gut lining
heal itself which obviously keep your gut banging on all cylinders. If you want to
win, you need to keep that court in good nick, and you do that by eating fertilisers
(preferably from the Banting Green List, although there are two fertilizers on the
Banting Orange List).

 Homemade broths
 Coconut yoghurt
 Milk Kefir
 Naturally fermented pickles
 Kefir butter/cheese

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BANTING- ORANGE LIST- EXERCISE SELF CONTROL

The Banting Orange List was created to accommodate foods that are not bad
enough to go onto the red list or quite good enough to be on the green list of
foods.

The reason some foods miss the green list & are allocated to the Banting Orange
List is not so much because they are really that bad for you but purely because
they contain more than 6g of carbohydrate for 100g of the product.

Remember the Banting diet is all about limiting your carbohydrate intake so any
food item found exceeding the allowable amount of carbs finds its way onto
either the Banting orange list or the red list of foods.

Therefore foods found on the Orange Foods List (below) can be eaten in
moderation and will only contain between 6g to 25g of carbohydrate per 100g of
the product and will not contain gluten, grains, vegetable oils, sugars etc…

Fruits make up the majority of this list due to its high sugar content which is
something Tim Noakes goes to great lengths to emphasize. It sounds as though he
avoids fruit altogether due its sugar content (especially bananas) due to his high
level of CR (Carb Resistance) & IR (Insulin Resistance).

In fact he recommends that you self-experiment to find your optimum daily

carbohydrate intake which will depend on your personal level of insulin resistance
(IR).

However if you are not diabetic or obese it’s probably safe to eat from the orange
food list in moderation.

As everyone is different (there isn’t one diet that is perfect for everyone) it is
always best to consult a registered nutritionist, dietician or your medical
practitioner to get the right eating plan for your body.

Nuts
Closed handful
 All nuts
 Homemade or unprocessed sugar-free nut butter
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  Almonds,
 flaxseeds (watch out for pre-ground flaxseeds, they go rancid quickly and
become toxic),
 macadamia nuts,
 pecan nuts,
 pine nuts,
 pumpkin seeds,
 sunflower seeds and
 walnuts.

Dairy
Unpasteurized is better (1/4cup)
 Cottage cheese,
 soft cheeses mozzarella, feta, ricotta
 cream cheese,
 cream,
 full-cream Greek yoghurt,
 full-cream milk,
 Milk substitutes: almond milk, rice milk, coconut milk and hemp milk

Fruit & Vegetables

 Apples 1½
 Apricots
 Bananas 1 small
 Blackberries 3½ Cups
 Blueberries 1½ Cups
 Cherries (sweet) 1 Cup
 Fresh Figs 3 small
 Gooseberries 1½ Cups
 Grapes (green) under 1 Cup
 Guavas 2
 Kiwi fruits 3
 Jack fruit
 Litchis 18
 loquats

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  Mangoes, sliced, under 1 Cup
 Nectarines 2
 Oranges 2
 Tangerines
 Pawpaw 1
 Peaches 2
 Pears 1
 Pineapple, sliced, 1 Cup
 Plums 4
 Pomegranate ½
 Prickly pears 4
 Quinces 2
 Raspberries 2 Cups
 Strawberries
 Watermelon 2 Cups
 Tamarind pulp
 Beetroot
 Golden beets
 Butternut squash
 Carrots
 Cassava
 Baby corn
 Corn on the comb
 Hubbard squash
 Papaya
 Peas
 Pineapple
 Plantain
 Pumpkin
 Rutabagas
 Spaghetti squash
 Sweet potatoes
 taro

DRIED LEGUMES/PULSES
 All legumes ( best soaked before being cooked or sprouted
 Alfafa sprouts
 Kidney and black eyed beans
 Chickpeas- sprouted r dried
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  Lentils ( sprouted or) dried
 Peanuts- Raw or in shells only
FERTILIZERS
 Water Kefir
 Kombucha
DRINKS
 Tea of coffee ( caffeinated)

SWEETENERS
 Honey (raw) 1 tsp (don’t kid yourself into thinking honey is a good
replacement for sugar, it’s not & just as bad as sugar is for you except for a
little nutritional value – always choose raw, organic honey if you have to have
it)

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"BANTING LIGHT RED LIST"- HARDLY EVER TAKE THIS UNLESS YOU ARE IN
MAINTENANCE

Eating from this list can result in stalling your weight loss. Avoid using this list or
eat very ralery if you want to lose weight. If you are maintaining your weight loss
and want to use this list, we recommend using it in combination with the green
list.

VEGETABLE JUICES/SMOOTHIES

 Fruit or yoghurt smoothies without frozen yoghurt or ice cream

 Vegetable juices with no added fruit juice

TREATS AND CHOCOLATE

 Dates
 Dark chocolate (80% and above)
 Dried fruit
 Honey
 Prunes
 Pure maple syrup

GLUTEN-FREE GRAINS AND GRAIN PRODUCTS

 Amaranth
 Arrowroot
 Buckwheat
 Bran
 Gluten-free pasta
 Millet
 Oats (must be gluten-free)
 Popcorn
 Quinoa
 Rice – whole grain, arborio, sushi, jasmine, Thai and rice noodles
 Sorghum
 Tapioca
 Teff

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Flours

Non-GMO and gluten-free should be a standard rule

 Almond flour
 Coconut flour
 Corn flour
 Chickpea flour
 Maize meal
 Pea flour
 Polenta
 Rice flour

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BANTING REALLY RED LIST- NEVER VER EAT THIS!!!!!
Here are some things you should absolutely always avoid if you’re following a Low
Carb way of eating and even if you are at your goal weight/maintenance.

GENERAL

 Anything with added sugar

 Crisps
 Fast food
 Sugary condiments like ketchup, marinade and salad dressings unless they
are sugar free

SWEET THINGS

 All Confectionery and non-dark chocolates included protein bars, energy

bars and breakfast/snack bars.
 Artificial sweeteners
 Agave
 Canned fruit
 Cordials
 Jam
 Sugar- white, caster, icing, light brown, dark brown.. any sugar
 Coconut blossom sugar
 Malt
 Rice malt syrup
 Sugar cured commercially pickled foods
 Golden Syrup

FOODS CONTAINING GLUTEN

 All flours and all breads made from grains containing gluten
 Barley
 Bulgur
 Couscous
 Durum
 Graham flour
 Kamut
 Matzo
 Rye
 Wheat

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  Wheat germ

OTHER GRAIN BASED PRODUCTS

 All commercial breaded and buttered foods- beaded chicken nuggets,

battered fish etc
 All commercial breakfast cereals- muesli, granola, cornflakes, choco pops,
cold porridges etc
 All crackers and cracker breads.

DRINKS

 Soft drinks (including sugar free and diet versions)

 All energy rinks
 Commercial fruit juices
 Commercial iced teas
 Flavoured milk and milkshakes

DAIRY RELATED

 Commercial Cheese spread

 Coffee creamers
 Condensed milk
 Ice cream (unless it’s a special low carb brand)
 Commercial frozen yoghurt

FATS

 All industrial seed and vegetable oil and their derivatives

 Butter spreads
 Canola oil
 Cotton seed oil
 Margarine and shortening
 Rice bran oil
 Corn oil
 Sunflower oil
 Safflower oil

PROTEINS

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  Highly processed sausages and luncheon meats like polony and all other
meats cured with nitrates and excessive sugar

Rule of thumb: check the nutritional value of foods, if it’s packed with added
sugar, avoid it.

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THE BANTING GREY LIST- IT’S A GREY AREA

It is no secret that we take a strong stance on certain foods.

We don’t think you should ever eat anything on the red list Ever.

The light red list is made of foods we would recommend you eat only if you
can do so without putting on weight. For most of us, that would mean
never, or hardly ever.

The foods on the orange list are all whole, real foods that you can eat
under different circumstances. We would recommend you eat them from
time to time, for no reason other than to mix your diet up a little with colour
and flavour.

The green list is the list of foods that we advocate for anyone to eat in
almost any quantity.

But here’s the thing. There are foods we simply can’t take a stance on
regardless of what phase of your weight loss journey you are in. They
present a massive grey area in our world. There are foods that could be
beneficial to one’s weight loss, or sanity, but that violate some of our rules
in other areas.

These foods make up the Banting Grey List, and here they are:

TREATS

 Banting baked goods including cakes, cupcakes or sugar free deserts

 Sugar free ice cream

Baked goods and artificially sweetened desserts do not fit into The Banting
Diet. In general, even baked goods and desserts that profess to be low
carb are higher in carbs than normal low carb foods like meat, fish, poultry
and vegetables.

Sure, they are the lesser evil. What we have found though, is that when
people embark on low carb diets, they often diet according to what the
products on the shelves say, rather than what will work best for their
bodies. In other words, they ignore the principles and simply buy the same
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types of foods, just this time they buy the ones that say Banting or low carb.
And what’s worse, the people who live by the label often blame the diet
when it doesn’t work.

Most diet or weight loss companies send you out to stock up on their
special foods that work in conjunction with their regime. The truth is that the
best diets (or most things in life really) are the ones that focus on removing
things from your life, not adding them in.

If you want to lose weight or return to the shape and size you should be as
a healthy human, does it really make sense for you to do this by eating a
special range of bars, pills and shakes?

What would make sense (in our opinion) is for you to start eating foods that
resemble the foods that you would naturally eat in nature. Don’t replace
sugary ice-cream with non-sugary ice-cream. Replace it with a quick walk
after a meal, cleaning the kitchen or a game of monopoly (maybe an
apple).

So, you can probably tell that we’re not super keen on desserts or baked
goods, regardless of their carb or sugar content. But, they are probably
better than their high sugar high gluten cousins, which can’t be ignored.

Our view is that these baked goods are a grey area. If you have control of
your weight and you think you can handle a low carb treat, then you might
be able to. It might not hurt. But it might.

SWEETENERS

 Erythritol
 Isomalt
 Stevia powder
 Sucralose
 Xylitol

Basically, sweetness drives appetite. Bottom Line. One of the main reasons
we’re against the treats above. The reason you battle to eat less is
because something is messing with your appestat (the part of your brain
that governs hunger). Sweetness messes with the appestat. And that’s
bad.

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But different to honey, maple syrup and dried fruit (which by the way are
incredibly high carb – like basically pure sugar), are some artificial
sweeteners. There are those that are developed in laboratories from
synthetic substances and those that are developed from natural
substances.

The sweeteners on the grey list satisfy cravings when people are trying to
come off the real thing – sugar. But, we don’t consider these ingredients
real foods, which makes them hard for us to promote. Many members have
benefited from using them in the beginning of their journeys during the
weaning process with some success.

The choice is yours.

DRINKS

 Alcoholic Beverages
 Protein Shakes
 Supplements

These should actually be split into three categories.

Alcohol. People love it. It must be the world’s most used social lubricant. It
may even embody the answer to the question, ‘Are we human, or are we
dancer?’

But rosy cheeks and Swayze slides aside, alcohol is inherently tainted by
its association with various socio-economic issues.

When it comes to real food and drink, it is tough to ignore the ‘realness’
(and deliciousness) of fine artisanal beers, ciders, brandies, cognacs,
wines, etc. And we’re pro-realness.

The tough part for us is allocating booze to an actual Banting List. Should
you drink it? And if so, when and how much? There is no right answer. For
supreme physical health, some may argue never. Others go for the ‘glass
of red wine a day’. It is a mine field.

If you love drinking alcohol and you still maintain good health physically, in
your career and in your personal life, then it might be ok for you to drink it.
If you’re an out of control drunk and you battle to maintain good health,

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your career peaks and troughs or you battle to build and maintain great
relationships, you probably shouldn’t drink. It’s up to you.

Protein shakes (shakes in general) and supplements fall into the same
pool.

There are supplements and shakes that are not tainted with rubbish.
Seriously. Some brands have gone far to get you the best quality essential
oils, pure protein and delicious flavour to give you easy access to nutrients
that you might not be getting from food.

But why aren’t you getting those nutrients from your food? Is it the quality
or the mix of foods that you’re eating? What food are you eating that forces
you to top up with extra nutrients? Or is it the time and energy you put into
the food you prepare? Maybe the cost of convenience is something you
should think about.

If you are eating a nutrient dense diet and then adding in more nutrients,
you might be wasting money or time.

And that’s why we’ve put them on the Banting Grey List.

VEGETARIAN PROTEINS

 Naturally fermented Tofu

 Pea Protein
 Processes soy

In our view, proteins in general should be eaten via whole foods. While
there is debate around pulses and legumes, we would say they are a better
bet for protein than pea protein isolate or vegan protein powder. We say
this for no reason other than their ‘realness’.

Processed food is something we’re trying to stay away from.

We do believe meat has a natural place in the human diet (even though
some civilisations never ate meat and humans can survive just fine without
ever eating it – same goes for eating only meat and never touching a
vegetable), but we acknowledge that veganism and vegetarianism satisfy a
need that some consider more important than human health. The need to
preserve the health of the rest of the planet, including the animals we share
it with. Hard to argue with.
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If you’re vegetarian or vegan and you want to be on a low carb diet, but
you’re battling to get enough protein, by all means go for it on the Grey List.
These foods are on the Grey List because they have shown in some cases,
in the long term, to be associated with adverse health effects. On the flip
side, they are ‘animal cruelty’ free. It’s up to you.

Source: Noah Oakes

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Appendix 9: BONE BROTH:

How to prepare

Soak bones in water and white vinegar for an hour. Put the same bones and water
in a pot or slow cooker. Slow boil for 8 hrs. Recommended to use a slow cooker or
charcoal stove/Jiko and pot. Clay pot soup is very sweet and slow cooker soup is
very flat in taste. I have both gadgets.

The reason slow cook is needed for 8 hours is for the minerals to come out of bones
hence why Briquettes are best as they burn longer. You just let the first 5 pieces
burn for 4 hrs and almost burn out then top up another 5 pcs and let them burn
another 4 hrs and your broth is ready. Alternative is to buy a slow cooker (about
10k) but pot soup is sweet.

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After your broth is ready let it cool until the fat (beef tallow) solidifies. When it cools
divide in mugs (350ml to 500ml) and put in zip lock papers or in microwave/fridge
safe bowls with lid and freeze.

Take out 2 portions each day and let then preferably thaw naturally as we are
avoiding microwaved foods. Bring each mug it to boil, add salt and pepper to taste
and enjoy and then you warm and drink.

Boiling soup once weekend in a 5/6 litre pot should give you enough soup for a
week (10 portions) A mug is 350 ml but you can take up to 500ml, Morning and
evening from end of day 3 ( from 72 hrs) in week 4. Bone broth interrupts
autophagy. You need clean fast first 72 hrs of week 4 for autophagy so you dont
get loose skin. After 72 hrs autophagy stops but fat burning continues. You can at
this time take bone broth every 12 hrs. This will be a dirty fast. Each mug of broth
will interrupt fat burning for 1 hour so in total you will burn fat for 22 hrs instead
of 24 each day which is ok. The bone broth will replenish essential
minerals/electrolytes which is critical and give you energy to extent the fast to 6/7
days.

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BONE BROTH STARTER PACK

Clay Pot Energy Saving Jiko Green Flame Charcoal Briquettes

Proper Bones Freezer Friendly containers Pink Salt

PRICES
 3 litre Pot with Lid Kshs. 9,00/=
 5/6 litre pot with lid Kshs.1,100
 8/10 Litre pot with Lid Kshs.1,400/=
 Energy saving Jiko Kshs.2,500/=
 Briquettes
o 5kgs 250/= Has 40 pcs
o 25kgs 1,200/= Has 200 pcs
o 50kgs 1,200/= Has 400 pcs

The Jiko uses 8 pcs of Briquettes which burn for 4 hrs but for broth you can use 5
instead of 8 because we want low heat. This means 5 Kgs will last a month. (For
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broth you will need to boil 8 hrs so you use 5 pieces twice hence 10 pcs)

The energy saving Jiko may seem expensive but uses very little charcoal so saves
you money in the long term. It is more efficient and more durable than other Jikos
that cost twice as much as it is made with a recycled gas cylinder. But if you have
another energy saving jiko already you can use it just buy pot and Briquettes. You
cal also use the regular Juakali Jiko but for 8 hours you will keep on adding charcoal.
The Green Flame energy saving jiko saves you that stress as each set of 5 pce burns
4 hours so you top up once.
Alternative to Jiko is a slow cooker/Crockpot but the soup isn’t as sweet.
Pressure cooker and gas cooker will not get enough minerals out of the bones and
is a waste of energy boiling something on gas for 8 hours.
To Order Call:
Ibrahim: For Clay Pots Pots Call +254-713342597
Victor: For Energy Saving Jikos, Briquettes and Pots: Location Kiambu Road call
+254713517277 or +254- 722279902

BONE BROTH BENEFITS

Bone broth is a liquid containing brewed bones and connective tissues. To make
bone broth, people use cow, chicken, and even fish bones. Drinking bone broth
may be beneficial for the joints and digestive system, among other things.

The bones and tissues of many types of animal may make good bone broth. Bone
broth also contains other important nutrients, especially minerals, derived from
these tissues. This makes bone broth a beneficial dietary supplement for many
people.

Simmering the bones in water with some vinegar helps release more nutrients from
the marrow within the bones, as well as break down other tissues into the water.
The result is a flavorful, nutritious broth. Below are the benefits

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157 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)
 1. It Is Highly Nutritious

Bones themselves are rich in vitamins, minerals (calcium, magnesium and

phosphorous) and nutrients especially protein. Adding and brewing connective
tissue into bone broth provides the body with natural compounds from the
cartilage. Tissues and bones also contain collagen. Cooking collagen turns it to
gelatin, which provides the body with amino acids, which are the building blocks of
proteins.

It is not possible to say how much of any nutrient will be in a particular batch of
bone broth, since this largely depends on the type and quantity of the bones and
tissues that went into it. However, it may be best to include many different types
of bones and tissues for the highest amount of nutrients.

Bone marrow is rich in nutrients such as:

 iron

 vitamins A and K

 fatty acids,

 selenium

 zinc

 manganese

Adding other ingredients, such as vegetables, to the broth may also add additional
nutrients. (NB. Do not add vegetables in week 3 broth- taken during fast, but you
can add anything you want in the broth for other weeks as it is taken to break a
fast)

2. It Protects Your Joints

Bone broth is a source of gelatin, which may break down into collagen in the body.
This is especially important in the joints. Cartilage in the joints tends to wear down
or shrink through continual use. This can add more stress to the joints, which may
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become damaged as a result of the added pressure. Gelatin increases the amount
of collagen in the tissues. This helps protect the joints from unnecessary stress.

3. It May Help Fight Osteoarthritis

The compounds present in bone broth help maintain the joints, and they may also
help people who already have osteoarthritis.

A 2016 study in the Nutrition Journal looked at the effects of type 2 collagen in
people who had osteoarthritis symptoms in their knees. The collagen came from
the connective tissue of chickens. Its results show that collagen can improve knee
joint symptoms, such as pain, stiffness, and poorer physical function, in people with
osteoarthritis.

Consuming bone broth may be an easy way to deliver the same type of collagen,
along with other helpful nutrients, to the body.

It may help reduce inflammation and heal the gut

Some amino acids present within bone broth may also be helpful for digestion. An
amino acid called glutamine seems very promising. As a 2017 study in the
journal Current Opinion in Clinical Nutrition and Metabolic Care notes, glutamine
supplementation helps heal the intestinal barrier in human and animal models. This
may help with conditions such as leaky gut, which irritates the mucosal lining in the
intestines and interferes with the body's ability to digest food.

People with inflammatory bowel disease tend to have lower levels of some amino
acids in their bodies. For these people, getting additional amino acids into their
diets may help with some symptoms of the condition. Drinking bone broth daily is
a simple way to get anti-inflammatory amino acids into the body,

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 4. It May Aid Sleep

The amino acids in bone broth may also promote better sleep in some people. A
2015 study in the journal Neuropsychopharmacology reports that the amino acid
glycine is a safe therapeutic option to improve sleep.

People who take glycine before going to sleep may feel that they sleep better and
have less fatigue during the following day. For these people, drinking bone broth
with a simple dinner may help provide this glycine.

5. It May Support Weight Loss

Bone broth may also help people lose weight. It is high in protein, which helps the
body feel fuller for longer.

Drinking bone broth or making a simple soup may be a beneficial way to add more
protein to the diet and feel more satisfied with a meal without consuming too
many calories. When cooking stew dishes, instead of adding water you can
consider adding bone broth.

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Appendix 10: Apple Cider Vinegar

Vinegar has been used for more than 2000 years, to flavor and preserve foods as
well as heal wounds, fight infections, clean surfaces, and manage diabetes.
18th century medicinal writings associate the use of vinegar to treat a variety of
common ailments like stomachaches, poison ivy, and dropsy.

In today’s society one of the most popular and healthful version of this is apple
cider vinegar. Recent studies show that this powerhouse liquid could absorb the
starch from our carb loaded meals. Isn’t that what your dreams have been made
of?

First let’s decipher what exactly vinegar is.

Vinegar is made from fermentable carbohydrate like; apples pears, berries, wine,
molasses, dates, honey, beer, beets, potatoes, malts, grains and whey. During the
fermentation process, the natural carbohydrates and sugars are transformed into
alcohol, giving the vinegar its potent and sour effect.

Apple Cider Vinegar Health Benefits:

Kills bacteria: Vinegar has been used as a food preservative and studies show that
it inhibits bacteria from growing in the foods and spoiling it.

Lowers blood sugar: Improves insulin sensitivity during a high-carb meal by 19-
34% and significantly lowers blood glucose and insulin responses.
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Lowers cholesterol: Several risk factors of high cholesterol have improved
through vinegar consumption.

Protects against cancer: studies show that vinegar can kill cancer cells and shrink
tumors.

Vinegar and Carbohydrates:

A study published in a 2004 issue of “Diabetes Care” linked the consumption of

vinegar with improved insulin sensitivity during the digestion of a high-
carbohydrate meal.

What does that mean? It means that vinegar may slightly improve your body’s
ability to process carbohydrates into glucose. So it stops your body from digesting
the carbohydrates by immediately breaking them down into another form. Your
body starts this process as soon as it identifies the carbohydrates.

This is good for your health because it helps the pancreas secrete insulin which
helps trigger glucose absorption in the blood. Basically, it allows your blood sugar
levels to remain stable. Of course, if you have an insulin resistance: you require
higher levels of insulin to maintain a steady trickle of blood sugar, and you may be
at risk for developing type 2 diabetes.

Nutrition Research, published a study in 2009 which found that vinegar prompts a
number of anti-glycemic effects that affect the absorption of carbohydrates. The
study involved regular consumption of vinegar and mashed potatoes and found a
slight rise of glucose in the blood of patients who consumed vinegar instead of a
placebo.

Basically, vinegar stops your body from digesting all carbs (about 30%) in a
positive way that helps balance your blood sugar and add in weight loss. Try
downing a tablespoon of the tangy substance before your next heavy carb meal.

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Side effects of apple cider vinegar

Research suggests that apple cider vinegar may have several health benefits.
However, consuming too much vinegar can cause unwanted effects.

Tooth decay

Like all vinegars, apple cider vinegar is acidic. Consuming too many acidic foods
and beverages can weaken tooth enamel over time, potentially leading to tooth
decay.

The risk of tooth decay is highest when a person regularly consumes undiluted
apple cider vinegar. Diluting the vinegar, taking it with a straw or consuming it as
part of a meal reduces this risk.

Low potassium

According to Dr. Robert H. Shmerling, an associate professor of medicine at

Harvard Medicine School in Boston, MA, there have been reports of apple cider
vinegar causing or worsening low potassium levels The medical name for low
potassium is hypokalemia. A person with mild hypokalemia may not have any
symptoms. However, moderate or severe hypokalemia can cause muscle
weakness and paralysis, which can affect many parts of the body.
If a person experiences muscle problems, especially issues relating to the heart or
breathing, they should seek medical attention immediately.

Blood sugar regulation

Some research suggests that consuming vinegar can affect how the body
regulates blood sugar levels.

Gastrointestinal issues

In a study many participants reported feelings of nausea and indigestion after

drinking vinegar with breakfast.

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Because of the acidity, drinking undiluted apple cider vinegar can also worsen
symptoms in people with digestive problems, such as stomach ulcers or acid
reflux

Skin burns

The acidity of vinegar means that applying it directly to the skin can cause burns
and irritation, especially if the vinegar is undiluted.

The National Capital Poison Center lists a number of medical reports in which
people experienced serious burns that required medical treatment after using
vinegars, including apple cider vinegar, on the skin.

A report in The Journal of Clinical and Aesthetic Dermatology describes a case in

which a teenager sustained chemical burns on her nose after applying apple cider
vinegar to remove two moles.

Tips for safe usage

A person is more likely to experience side effects if they regularly consume large
quantities of undiluted vinegar or leave it on the skin for long periods.
To lower the risk of unwanted effects, try:

a) reducing the quantity of vinegar consumed

b)reducing the amount of time that vinegar touches the skin

c)diluting the vinegar with water or using it as an ingredient

d)limiting contact with the teeth, such as by drinking the vinegar through a straw

e)Not consuming vinegar on an empty stomach (during a fast) but rather

consuming it immediately before, during or after a high carb meal

However, because of the potential side effects moderation may be the best
approach.
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People with digestive issues, low potassium levels, or diabetes should consider
speaking to a doctor before consuming apple cider vinegar.

Anyone who experiences severe side effects should consult a medical

professional.

Summary

Consuming apple cider vinegar has become a popular health trend.

Some evidence suggests that vinegar may help with a range of health issues, but
scientists need to carry out more research to verify and understand these
findings.

Apple cider vinegar can cause side effects. For example, applying undiluted
vinegar to the skin for long periods can lead to burns and irritation.

Regularly consuming large quantities of the vinegar, especially in an undiluted

form, may cause digestive issues, damage the teeth, and affect potassium levels.

Anyone who experiences severe side effects after using apple cider vinegar should
seek medical care.

People with certain health conditions may wish to speak to a doctor before
consuming apple cider vinegar for medicinal purposes

165 | The 5 Week Challenge Fasting Guide©- Lyne Nzisa (Kelitu Kaseo)