Fasting
Quick Start Guide
Intensive Dietary Management (IDM) Program
www.IDMprogram.com
The IDM program treats:
 Obesity
 Type 2 Diabetes and borderline diabetes
 Fatty Liver Disease
 Polycystic Ovarian Disease
 Sleep Apnea

The Intensive Dietary Management (IDM) Program focuses on dietary

interventions including a combination of dietary strategies such as eating
whole unrefined foods, increasing your intake of natural fats, lowering your
intake of refined grains and added sugars, and intermittent fasting.

Free Online Resources

 IDM weekly blog – https://IDMprogram.com/blog/ A weekly discussion

by Dr. Fung regarding different topics covering obesity, type 2 diabetes,
cancer, nutrition, and weight loss
 The Obesity Code podcast – https://IDMprogram.com/podcast/
Features interviews with real IDM patients and lessons learned
 Video lectures – https://IDMprogram.com/videos/ Links to free YouTube
videos covering multiple topics including obesity and type 2 diabetes
 Public Facebook Group –
www.facebook.com/groups/obesitycodenetwork
 Low carbohydrate recipes – www.DietDoctor.com
 Discussion groups for diabetes – www.diabetes.co.uk

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 1

 Paid Resources

IDM membership community – Offers additional resources to help reach

your goals. The monthly fee is $39 USD with 1 month free trial.

 Monthly Group Fasts

 E-books – In depth discussion of obesity, weight loss and type 2
diabetes
 Private Facebook Support Group - have your questions answered by
IDM team members
 Community Recipes from our members
 Science Videos – Reviewing the latest scientific studies
 Video Q&As – IDM educators answer your email questions
 Meal Plans – Combining fasting protocols into simple, easy to use meal
plans

IDM small group coaching – More individualized help is available at

www.IDMprogram.com/join. You may purchase a package of coaching
sessions with one of our experienced staff who will help guide you through
intermittent fasting.

Books

Suggested Science Books:

 The Obesity Code. By Dr. Jason Fung

 The Complete Guide to Fasting. By Dr. Jason Fung and Jimmy Moore
 The Diabetes Code. By Dr. Jason Fung
 Why We Get Fat: And What to Do About It. By Gary Taubes
 The Big Fat Surprise. By Nina Teicholz

Suggested Cookbooks:

 Eat Rich, Live Long. By Ivor Cummins and Dr. Jeffrey Gerber
 Keto Essentials by Vanessa Spina

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 2

 Chapter 1
Understanding Obesity
Normal Digestion

All foods are composed of a combination of three major components, called

macronutrients:

1. Carbohydrates
2. Protein
3. Fat

Each of these macronutrients are composed of smaller functional units.

Carbohydrates are chains of glucose and other sugars. Proteins are chains of
amino acids. Fats are chains of fatty acids. There are also smaller,
microscopic amounts of vitamins (A, B, C, D, E, K etc.) and minerals (iron,
copper, selenium etc.), known as micronutrients.

Digestion breaks down macronutrients for absorption into the bloodstream.

This provides both energy (calories) and the raw materials needed (proteins,
fats) to build cells. Certain macronutrients must be obtained from our diet
because we cannot make them ourselves. These are called essential amino
acids (such as arginine and leucine) and essential fatty acids (such as omega
3 and omega 6 fats), but there are no essential carbohydrates. Without these
essential nutrients, we would get sick.

Each of the three macronutrients is metabolized differently. Carbohydrates,

chains of sugars such as glucose and fructose, are broken into individual
sugars for absorption. Refined carbohydrates (e.g. flour) are absorbed much
more quickly into the blood stream than unrefined carbohydrates that may still
contain significant amounts of proteins, fats, and fibre.

Dietary proteins are made up of components called amino acids and during
digestion is broken down into its individual amino acids. These are circulated

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 3

to the liver, where they are used to repairing and rebuilding cellular proteins.
The first job of these amino acids is NOT for use as energy. These are used
to build proteins like blood cells, bone, muscle, connective tissue, skin etc.
However, if you eat excessive protein, the body has no way to store these
extra amino acids. Instead, these are changed into glucose by the liver. An
estimated 50-70% of the protein ingested is turned into glucose.

Fat is composed of molecules called triglycerides. Digestion of fat requires

bile which mixes and emulsifies the dietary fat so that it is more easily
absorbed into the body. The fat is absorbed directly into the lymphatic system
which then empties into the bloodstream. The triglycerides are taken up by
the fat cells (adipocytes). Since dietary fat does not require the liver for initial
processing, it does not require insulin as a signalling hormone. Thus, dietary
fat has almost no effect on insulin levels. Dietary fat is absorbed more or less
directly into our body fat directly.

Storage of Food Energy

The body has two complementary methods of energy storage. It can store
energy as:

1. Glycogen in the liver

2. Body fat

When you eat carbohydrates or proteins (in excess of body needs), insulin
rises. All the cells of the body (liver, kidney, brain, heart, muscles etc.) help
themselves to this all-you-can-eat glucose buffet. If some glucose is left over,
it must be stored away. Individual glucose molecules are strung together into
long chains called glycogen. This is a relatively simple process. The reverse
process, breaking glycogen back into individual component glucose to
provide energy when we are not eating (fasting), is also quite easy.

Glycogen is both made and stored directly in the liver. When insulin goes up,
the body stores food energy as glycogen. When insulin falls, as with fasting,
the body breaks glycogen back down into glucose. Liver glycogen lasts
approximately 24 hours without eating. Glycogen can only be used to store
Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 4
food energy from carbohydrates and proteins, not dietary fat, which is not
processed in the liver, and does not break down into glucose.

When glycogen stores are full, the body uses a second form of energy
storage – body fat. Dietary fat and body fat are both composed of molecules
called triglycerides. When we eat dietary fat, it is absorbed and sent directly
into the bloodstream to be taken up by the adipocytes. The excess liver
glucose that cannot be put into the full glycogen storage must be changed
into triglycerides through a process called ‘de novo lipogenesis’.

The liver creates new fat from this pool of excess glucose, but cannot store it.
Fat should be stored in fat cells, not the liver. So, the liver exports out the fat
as very low density lipoprotein (VLDL), which carries it to the adipocyte for
long term storage. The liver essentially transforms excess glucose into fat
and transport it to the adipocytes for long term storage. This is a much more
laborious process than glycogen storage. The advantage of using body fat as
storage of food energy is that there is no limit as to how much can be stored.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 5

These two different systems for storing food energy complement each other
nicely. Glycogen is easy and convenient but limited in storage space. Body
fat is harder and inconvenient, but unlimited in storage space.

Think of glycogen like a wallet. Cash is easily available, but there is limited
storage space. Think of body fat like money in your bank. It is far more
difficult to move money back and forth, but there is an unlimited amount of
storage space. For regular daily activities, it is simpler to use your wallet. It is
the better short-term solution. In the long term, however, we use a bank to
hold your life’s savings.

The Fasted State

In the fasted state, when you don’t eat, insulin levels fall since food is the
main stimulus to insulin. While the word fasting may sound scary, it merely
refers to any time you are not eating. It is the flip side or ‘B’ side of eating.
You are either eating or fasting. When you sleep, for example, you are
fasting. The word breakfast refers to the meal that breaks our fast, indicating
that fasting is truly a part of everyday life. Our bodies only exist in one of two
states – the fed state (insulin high) or the fasted state (insulin low). Our body
is either storing food energy, or it is using it up. In the fasted state, we must
rely on our stores of food energy to survive.

High insulin tells our body to store energy. Low insulin signals our body to
use the stored food energy. First, we break glycogen down into glucose for

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 6

energy. This lasts approximately 24 hours. If we go longer without food, we
need to use body fat, which is harder to access. Just like our wallet/bank
example, we first use cash in the wallet, but if more is needed, we need to get
the money from the harder-to-access bank account.

A healthy body exists in a balance between feeding and fasting. Sometimes

we store food energy (the fed state) and sometimes we burn it (the fasted
state). It is hard to burn body fat, because it is naturally harder to gain access
to. When insulin is high, your body wants to store food energy, not to burn it.
Insulin blocks fat burning.

Simply put, high insulin tells us to make deposits into our ‘fat bank’. Low
insulin tells us to make withdrawals from our ‘fat bank’. If you want to lose
weight, you need to do two things. When making deposits, you want to make
smaller deposits (eat lower insulin foods). Second, you want to spend more
time making withdrawals (spend more time in the fasted state).

Insulin is one of the key hormonal regulators of body weight. Obesity is a

hormonal imbalance, not a caloric one. Simply put, insulin causes obesity,
so reducing insulin is the main stepping stone for weight loss.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 7

 Chapter 2
How to Lose Weight

Here’s a startling truth. I can make you fat. Actually, I can make anybody fat.
How? I simply prescribe insulin injections. It’s well known that giving people
extra insulin leads inevitably to weight gain. In type 1 diabetes, when insulin
levels are extremely low, patients lose weight no matter how many calories
they eat.

The implication is clear. Insulin causes weight gain. If you have too much
insulin, you gain weight. If you have too little insulin, you lose weight.
Knowing this is crucial, because if insulin causes weight gain, then losing
weight depends upon lowering insulin.

The standard (failed) weight loss advice is to restrict a few calories every day
by reducing dietary fat and eating multiple times per day. This does not lower
insulin much since dietary fat has little insulin effect and eating frequently
constantly stimulates insulin secretion. This ‘caloric reduction as primary’
advice has an estimated failure rate of 99.5%.

Instead, understanding that obesity is a hormonal disorder means that we

must instead focus on the insulin effect rather than the number of calories to
successfully lose weight. Reducing insulin depends mostly upon 2 things:

1. What you eat

2. When you eat

We often think and talk about the first problem, but both are equally important
in lowering insulin levels.

What to Eat

The three different macronutrients stimulate insulin to different degrees.

Carbohydrates, particularly refined carbohydrates raise insulin the most.
Protein also raises insulin significantly, although blood glucose remains

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 8

stable. Animal proteins stimulate more insulin release compared to plant
proteins. Dietary fat raises neither glucose nor insulin.

Most natural foods contain varying combinations of the three macronutrients

and therefore raise insulin to varying degrees. For example, refined
carbohydrate rich foods like cookies have the greatest effect on raising insulin
and glucose. Fat rich foods like salmon have little effect on insulin. This
differing ability to stimulate insulin means that foods also differ in their
fattening effect. This is only common sense. 100 calories of cookies, is far
more fattening than 100 calories of salmon, despite what all the obesity
‘experts’ claim.

The overlap between calories and insulin effect is what causes the confusion
between the hormonal (insulin) hypothesis of obesity and the caloric
hypothesis of obesity. Many people say that ‘A calorie is a calorie’, which is,
of course, true. But that’s not the question I asked. The question is ‘Are all
calories equally fattening’? To which the answer is an emphatic no. Insulin
stimulating foods like glucose are more fattening than non-insulin stimulating
foods like kale, even if you have the same number of calories.

Certain factors increase insulin which encourages weight gain. The most
important factors raising insulin are refined carbohydrates, animal proteins,
and insulin resistance. Fructose, from added sugar and fruits can directly
cause fatty liver and insulin resistance. This leads the body to increase insulin
secretion to compensate.

Other factors decrease insulin, protecting against weight gain. Acids found in
fermented foods (sauerkraut, kimchee) and vinegar lowers the insulin effect
of foods. Animal protein causes secretion of incretin hormones that slows
absorption of foods thus lowering insulin. Thus meat has both pro- and anti-
insulin effects. Fibre also has this same effect of slowing absorption and
insulin effect.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 9

Thus, the main principles for lowering insulin and losing weight would include
the following, as detailed in The Obesity Code.

Rules for ‘What to Eat’

1. Avoid added sugar – causes insulin resistance and high insulin
2. Eat less refined grains – High insulin effect
3. Moderate protein – excessive consumption can be fattening
4. Don’t be afraid of eating natural fats – Low insulin effect
5. Eat real unprocessed foods – refining increases insulin effects

Funny. That’s precisely the sort of no-nonsense advice your grandmother

would have given.

When to Eat

The second and equally important part of lowering insulin is understanding

the question of ‘when to eat’. All foods can raise insulin, which leads to
obesity. But there is another important contributor to high insulin levels
outside of food - insulin resistance. This refers to the situation where normal
insulin levels are unable to force the blood glucose into the cells. In response,

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 10

the body raises insulin in a knee-jerk reaction to ‘overcome’ this resistance,
and these high levels will drive obesity. But how did insulin resistance
develop in the first place?

Our body follows the biologic principle of homeostasis. If exposed to any

prolonged stimulus, the body quickly develops resistance. A baby can sleep
soundly in a crowded restaurant because the noise is constant, and the baby
has become noise ‘resistant’. But that same baby, in a quiet house, will wake
instantly at the slightest creak of the floorboards. Since it has been quiet, the
baby has no ‘resistance’ against noises and thus awakens quickly.

If you listen to loud music constantly, you will become slightly deaf. This
‘resistance’ to loud noises protects the ear from damage. Raising the volume
to ‘overcome’ this resistance works but only temporarily. Volume increases
and you become progressively more deaf (resistant to loud noise), which
leads you to raise the volume again. The solution is not to keep raising the
volume, but to shut it off.

Think about the story of the boy who cries wolf. Raising the alarm constantly
may work at first but eventually leads to the villagers becoming resistant to
the signal. The more the boy cries, the less effect it has. The solution is to
stop crying wolf.

Insulin resistance is simply a reaction to too much insulin. The body

compensates by raising insulin, but that only makes things worse because
higher insulin levels lead to more resistance. This is a vicious cycle.

 High insulin leads to insulin resistance

 Insulin resistance leads to higher insulin.
 Repeat.

The end result is higher and higher insulin levels, which then drives weight
gain and obesity. Therefore, a high insulin level depends on 2 things.

1. High insulin levels

2. Persistence of those high levels

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 11

Providing extended periods of low insulin levels can prevent the development
of insulin resistance. How to provide those low levels? A daily period of
fasting.

This may sound strange, but this is the way we used to eat. Suppose you eat
breakfast at 8 am and dinner at 6 pm. You eat for 10 hours of the day and
fast for 14 hours. This happens every single day, and the reason we use the
word ‘break-fast’. This is the meal that breaks our fast implying that fasting is
simply a part of everyday life. The body spends roughly equal portions of
every day in the fed (insulin high, storing fat) and the fasted state (insulin low,
burning fat). Because of this nice balance, weight tends to stay stable over
time. Up until the 1980s, this was pretty standard practice and obesity was
not a big issue.

Somehow, we moved away from this traditional way of eating and now eat
constantly. We are hounded to eat something the minute we get out of bed in
the morning whether we are hungry or not, believing that eating white bread
and jam is better than eating nothing at all. We are pestered to eat throughout
the day and not stop until it is time for bed. Large surveys show that most
Americans eat 6-10 times per day. Now our body spends the majority of time
in the fed state, and we wonder why we can’t lose weight.

Eating constantly does not provide the critical period of very low insulin to
balance the high insulin periods. Persistently high insulin leads to insulin
resistance, which leads only to higher insulin. This is the vicious cycle of
weight gain that we must break with fasting.

For the boy who cried wolf, which is the better strategy? Stop crying wolf for
a month, and then cry loudly once, or cry wolf constantly, but a little more
softly? Similarly, to start burning body fat, you must allow prolonged periods
of time of low insulin.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 12

 Rules for ‘When to Eat’

1. Don’t eat all the time (time-restricted eating or intermittent fasting). Stop
snacking.
2. If you want to lose more weight – increase the fasting periods

We often obsess about the foods we should or should not eat, the question of
‘what to eat’. But we often ignore the equally important question of ‘when to
eat’. By attacking the insulin problem on both fronts, we have a far higher
chance of successfully losing weight.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 13

 Chapter 3
Introduction to Fasting
What is intermittent fasting?

Fasting is the voluntary act of withholding food for a specific period of time.
Fasting is not to be confused with starvation which is the involuntary
withholding of food where people do not know when their next meal may
arrive. Starvation is not a healthy state.

Fasting is also often confused with ‘wasting’ which happens when the body’s
store of fat has been exhausted and the body begins to burn protein for fuel.
This is also an involuntary process and is definitely not healthy. We
encourage fasting when the body has excessive fat stores that can cause
metabolic diseases like obesity and type 2 diabetes.

Is fasting safe?

Fasting has been used safely throughout almost the entire of human history.
Virtually all major religious groups advocate fasting as a routine practice. In
Catholic tradition, there are various times of fasting such as Lent, Ash
Wednesday, and Good Friday. In Islamic tradition, there is the month-long
period of intermittent fasting known as Ramadan and fasting is also found in
Buddhism, Hinduism, and Judaism.

How does fasting work?

Fasting allows the body a period of rest or ‘cleansing’. This reduces the blood
sugar and forces the body to start burning its stored supply of food energy –
body fat. As blood sugar drops, you may need your physician to guide you to
reducing your medications.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 14

What if I have diabetes?

Fasting may be done safely even if you have diabetes provided that blood
sugars are closely monitored, and medications adjusted. We insist upon
close follow up and contact with your primary care physician. If you cannot
be followed closely, fasting or any dietary changes should not be attempted.

During fasting, particularly if you are taking insulin or medications, blood

sugars may drop. This is exactly what we are looking for, as the low blood
sugars means that the process of fasting is working. However, if it goes too
low, it can be a problem.

What if my blood sugars go too low during fasting?

If blood sugars are low then you MUST eat something to bring your sugars
back to the normal range, as it is very dangerous. This is true even if it
means you must stop your fast for that day. You must seek medical attention
immediately. The dose of the diabetic medications or insulin may need to be
adjusted.

What if my blood sugars go too high?

Please seek medical attention immediately to adjust your medications.

Does fasting deprive the body of nutrients?

Intermittent fasting keeps fasting periods short, so you can get all your
nutrients when you eat. You may also take a general multivitamin. If there is
any concern about malnutrition or being underweight, you should not attempt
fasting.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 15

Won’t fasting shut down my metabolism and burn
muscle?

In fact, the exact opposite is true. Many studies on fasting show that the
resting metabolic rate is stable or increases during the fasting period. In
response to fasting, the body growth hormone and adrenalin that maintains
the metabolic rate. Growth hormone maintains muscle tone.

Will I feel tired during a fast?

Again, in our experience, the exact opposite is true. Most people find that
they have more energy during fasting due adrenalin release. All normal
activities of daily living can be performed. If you experience persistent
fatigue, you should contact us as this is not a normal part of fasting.

Can I exercise while fasting?

Absolutely. We encourage the use of both weight training as well as cardio

training. Your body will simply burn more of its supply of stored energy.

Will fasting make me confused or forgetful?

No. Studies show increased memory and concentration with both short and
long term fasting. Fasting may activate a powerful form of cellular cleansing
called autophagy that helps prevent age associated memory loss.

I have been getting some dizziness during fasting, what

can I do?

There are several possibilities. Check your blood pressure to make sure it is
not too low, particularly if you are taking medications for hypertension.
Another possibility is that you are becoming dehydrated. Ensure that you
drink sufficient fluid. You may also need to increase your sodium intake.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 16

During fasting, some people will take no salt for the entire day, which may
lead to dizziness. Some extra salt in the form of broth or mineral water often
helps alleviate the dizziness.

I have been getting headaches during fasting, what can

I do?

Try increasing salt intake. The transition to very low salt intake on fasting
days commonly causes headaches. It is usually temporary and as you
become accustomed to the fasting process, this often resolves itself. You
can take some extra salt in the form of broth or mineral water.

My stomach is always growling, what can I do?

Some mineral or carbonated water often helps with the growling.

I am hungry during fasting, what can I do?

This is normal, and you should expect it. Hunger does not persist, but instead
comes in waves. If you take some fluids such as tea or coffee, the hunger
will often pass. As the body becomes accustomed to fasting, it will
immediately start to burn its stores of fat and hunger will be suppressed.
Many people note that as they fast, appetite does not increase but starts to
decrease.

I am having headaches during fasting, what can I do?

Headaches are common when starting to fast and may be worse if you are
dehydrated. Drink plenty of fluids and perhaps more sodium. Drinking clear
soup broth with some sea salt, Kosher salt, Celtic salt or Himalayan salt is an
excellent way to ensure your body is not depleted of sodium.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 17

I am having constipation since fasting, what can I do?

This is common and expected. Less going in usually means less coming out.
Increasing fibre and vegetables during the non-fasting period may help.
Metamucil may also be taken to increase fibre and stool bulk. In the case
that it is still bothering you, please ask your doctor to consider a laxative.

I am having heartburn, what can I do?

Avoid taking large meals at one time. There is a tendency to overeat once a
fasting period is finished but try to eat normally. Break a fast slowly. Avoid
lying down immediately after a meal and try to stay in an upright position for
at least one-half hour after meals. If these do not work, consult your
physician.

What if you take any daily medications that need to be

taken with food?

If you take any daily medications that require you to take that particular
medication with food, you can have a small portion of green vegetables or a
small piece of fruit with the skin intact, i.e. an apple or pear with the skin.
Consider more frequent, shorter duration fasts to accommodate medication
use.

How often do I have to fast?

The length of time you fast will be determined on an individual basis with
yourself and the team, including the physician. This typically involves fasting
period of 24 to 36 hours and is usually done on alternate days or 3 days per
week. Generally, the longer you fast for, the quicker your results in terms of
weight loss and diabetic improvement.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 18

 Chapter 4
Weight-loss
Most people can expect to lose 0.5 lbs of body fat per 24-36 hours of fasting.
Weight loss is sometimes observed in spurts, don’t be discouraged if you
reach a plateau. We will make adjustments to your fasting and dietary
regimens to help you continue to make progress.

Plateaus

Weight plateau are common, and it may be necessary to alter either your
fasting or dietary regimen, or both. Some participants increase from a 24-
hour fasting period to a 36-hour fasting period of a 48-hour fasting period.
Some may fast for 24 hours each day of the week. Others may fast for a
complete week. Changing the routine of the fasting protocol is often required
to break through the plateaus. It varies from person to person depending on
the severity of their insulin resistance and their comfort level.

Psychological Aspect of Fasting

The idea of fasting may cause you some anxiety and feel overwhelming.
Fasting has been performed safely by many different cultures and religions
for hundreds of years without difficulty. Remind yourself throughout the day
that fasting is a natural process. Spending 20 minutes participating in
Mindfulness Meditation each morning can also help with fasting related
anxieties.

Fasting Protocols

The most popular starting regimens for intermittent fasting are 16:8 fasts 5-6
times per week, or 24 to 36 hours fasts 2-3 times per week.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 19

 16 hour protocol

During a 16-hour fast you will fast from one dinner to lunch the next day. This
means if you begin fasting after you finish dinner on Day 1 you will not
resume eating until lunch on Day 2. This is usually done daily.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

FAST FAST FAST FAST FAST FAST FAST

Lunch Lunch Lunch Lunch Lunch Lunch Lunch

Dinner Dinner Dinner Dinner Dinner Dinner Dinner

24 hour fast

During a 24-hour fast you will fast from one dinner to the next on alternate
days. This means if you begin fasting after you finish dinner on Day 1 you
will not resume eating until the evening on Day 2, i.e. you would fast from
5:00 PM on Day 1 to 5:00 PM on Day 2. This is usually done on alternate
days or 3 days per week.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

FAST FAST FAST FAST FAST FAST FAST

Lunch FAST Lunch FAST Lunch FAST Lunch

Dinner Dinner Dinner Dinner Dinner Dinner Dinner

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 20

 36 hour fast

During a 36-hour fast you fast from dinner until breakfast/lunch two days
later. This means if you begin fasting after you finish dinner on Day 1, then
you do not resume eating until the morning on Day 3, i.e. you would fast from
5:00 PM on Day 1 to at least 5:00 AM on Day 3. This is usually done on
alternate days or 3 days per week.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast FAST Breakfast FAST Breakfast FAST Breakfast

Lunch FAST Lunch FAST Lunch FAST Lunch

Dinner FAST Dinner FAST Dinner FAST Dinner

Fat Fast

Why use a fat fast?

A fat fast can be a useful tool to get started with intermittent fasting or when
you want to get back on track. The idea is to eat lots of fatty foods until sated
for a few days before you start 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 of a period of eating a diet high in carbohydrates

● Extreme hunger
● Periods of stress when fasting seems impossible

Rules of a fat fast:

● Eat when hungry, until full as often as necessary

● No dairy or nuts during a fat fast
● You may use up to 3 tbsp of heavy cream for your tea or coffee

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 21

Foods:

 Eggs Unlimited
 Bacon Unlimited
 Salmon Unlimited
 Sardines Unlimited
 Olive oil, coconut oil, MCT oil, avocado oil, macadamia nut oil Unlimited
 Butter Unlimited
 Ghee Unlimited
 Mayo (healthy oil base) 3 tbsp
 Avocado Unlimited
 Olives Unlimited
 Bone broth Unlimited
 Tea/coffee Unlimited

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 22

What Can I Have On My Fasting Days?

Fluid What Can Be Added What Can’t Be Amount

Added
Lemons
Cinnamon (to hot water) No flavouring
Chia Seeds (1 tbsp) powders or Drink when
Water
Pure Psyllium Fibre (1 sweeteners of thirsty
tbsp/cup) any kind
Vinegar (1 tbsp/cup)
Heavy Whipping Cream Sugar or artificial
Coconut oil, (1 tbsp/cup) sweeteners
Tea and As often as you
Coffee Cinnamon Coffee Mate or want
other powdered
milks

Iced Tea or Tea bags or leaves Sugar or artificial As often as you

Coffee Pour coffee over ice sweeteners want

Homemade broths such

as vegetable, chicken or
beef broth
Bouillon cubes
Sea salt, Kosher salt, A few times per
Soup Broth Celtic Salt, or Canned broth
day
Himalayan salt Boxed broth
Vinegar
Herbs and spices

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 23

Top 5 Natural Appetite Suppressants

Here is a list of the top 5 natural appetite suppressants. You can take these
on both your fasting days and eating days.

1. Water – Start each day with a full glass of cold water. Staying hydrated
is important to prevent hunger. Drinking a glass of water prior to a meal
may also reduce hunger. The addition of a tablespoon of vinegar to a
glass of water may also help stabilize your blood sugar levels.
Sparkling mineral water may help for noisy stomachs and cramping.

2. Green Tea – Full of antioxidants and polyphenols, it is a great aid for

weight loss. One antioxidant epigallocatechin gallate (EGCG) may help
stimulate metabolism and weight loss. Green teas are also rich in
catechins that may help fat burning, lower insulin levels, and stabilize
blood sugar levels

3. Coffee – May reduce risk of diabetes, Alzheimer’s and Parkinson’s

diseases. One study estimates that each additional cup of coffee per
day reduces risk of diabetes by 7%! It may also raise your metabolism
and boost fat burning.

4. Cinnamon – May help lower blood sugar levels and cholesterol levels,
which make it effective for weight loss. Also, it may slow stomach
emptying, thus, reducing hunger pains and food consumption. It may
be added to all teas and coffees or a delicious change, or in hot water
by itself.

5. Chia Seeds – These seeds are high in soluble fibre and omega 3 fatty
acids. They absorb water and form a gel like substance when soaked
in liquid for 30 minutes. Drinking this gel mixture may aid in appetite
suppression. They can also be eaten dry or made into a pudding.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 24

 Top 9 Fasting Tips

1. Drink water – Start each morning (fasting or non-fasting) with a full 8

oz (250 mL) glass of water.

2. Stay busy – It keeps your mind off food. It often helps to choose a fast
day for a busy day at work.

3. Drink coffee – Some people find coffee to be a mild appetite

suppressant. Other acceptable drinks include green tea, Chinese tea,
and bone broth.

4. Ride the waves – Hunger comes in waves – it is not continuous.

When you are hungry think “you are not hungry – you are thirsty” and
drink a glass of water or a cup of coffee or tea.

5. Don’t tell anybody you are fasting – Most people will be

discouraging, as they do not understand the benefits of fasting.

6. Give your body 1 month to adjust – It often takes some time for your
body to get used to fasting. The first few times you fast may be difficult,
so be prepared. Don’t get discouraged because it will get easier.

7. Intermittent fasting is not an excuse to eat whatever you like –

During non-fasting days, results will be best if you stick to a nutritious
diet low in sugars and refined carbohydrates.

8. When you are finished a fast, act as if it never happened – Fasting

is not an excuse to binge.

9. Fit it into your own life – Make sure you fit your fasting into your own
schedule. Do not limit yourself socially because you are fasting. Try to
arrange your fasting schedule so it will fit in with your lifestyle. Adjust
your fasting schedule to what makes sense for you.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 25

How to Break a Fast

Everyone responds slightly differently when breaking a fast. Generally, the

longer the fasting period, the more gently you must break the fast. Eggs
seem to be the biggest culprit for those with sensitive stomachs.

Strategies for Breaking a Fast

Foods to consume 30-to-60 minutes prior to having your first meal:

1. Take 1/4 to 1/3 of a cup of macadamia nuts, almonds, walnuts or pine

nuts
2. Have a tablespoon of peanut of almond butter
3. Have a small salad (you can add cottage cheese or crème fresh for a
dressing alternative)
4. A small bowl of raw vegetables with some olive oil and vinegar drizzled
on them
5. Drink a bowl of vegetable soup
6. Some meat, i.e. three slices of prosciutto or a slice or two of pork belly

Rules

● Make sure your portion sizes are small – you will be eating a full meal
shortly so there is no need to gorge.
● Take time to chew thoroughly. This will greatly help out with the
digestion process of the foods you are consuming. You are slowly
revving your system back-up again.
● Take your time in general. Your fast is over. Take comfort knowing
you will be having a whole meal within the hour if you are feeling
anxious to eat again.
● Don’t forget to drink water! Drink a tall glass of water before you break
your fast and after your first meal. People often forget to consume fluid
once they stop fasting, but we often mistake thirst for hunger. Make
sure you are staying hydrated, so you don’t overeat.
Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 26
Chapter 5
Dietary Guidelines
Participants in the IDM Program are asked to follow a low carbohydrate, high
natural fat (LCHF) diet. We ask for participants to do their best to avoid
refined carbohydrates a much as possible. The first thing you need to do is
go through your refrigerator, cupboards and pantry, and follow these simple
rules adapted from The Blood Sugar Solution:

1. Try to only have foods without labels in your kitchen. If a food has a label –
it should have less than 5 ingredients.

2. If sugar is on the label, throw it out:

Agave (agave nectar) Dextrose Molasses

Barley malt syrup Evaporated cane juice Palm sugar
Beet sugar Fructose Raw sugar
Brown sugar Fruit juice concentrate Rice syrup
Cane (juice) crystals Glucose Saccharose
Cane sugar (even
Honey Sorghum (syrup)
organic)
Cane syrup Inverted sugar Sucrose
Coconut (palm) sugar Lactose Syrup
Corn sweetener Maltodextrin Treacle
Corn syrup (solids) Malt syrup Turbinado sugar
Dehydrated cane juice Maltose Xylose
Dextrin Maple syrup

3. Throw out any food with the words “high fructose corn syrup” on the label

4. Throw out any foods with the word “hydrogenated” or “partially

hydrogenated” on the label – these are trans fats
Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 27
5. Throw out any highly refined cooking oils:
Canola oil Grapeseed oil Soybean oil
Corn oil Peanut oil Sunflower oil
Cottonseed oil Safflower seed oil Vegetable oil

6. Throw out any foods with preservatives, additives colourings or dyes on

the label

7. Throw out any foods with sweeteners of any kind on the label:

Acesulfame Stevia
Aspartame Sucralose
Cyclamates
Saccharin

8. Throw out any foods that say “low fat,” “fat free,” “no fat” and “no sugar
added”

9. Throw out any food with ingredients you can’t pronounce on the label

10. Throw out any highly processed foods – if it looks like it has been
made in a factory

Bottom-line: If it came from the earth or a farmer’s field, it’s safe to eat!
Also, you must read the list of ingredients on foods that say “all
natural” or are marketed as health foods.

Note: You are not expected to go home and throw away all of the food in
your house. In an ideal world we would stop eating this food immediately, but
food can be costly. Assess your refrigerator, cupboards and pantry, and
review their ingredients. If you come across a bottle of canola oil, then just
make sure you don’t purchase it the next time once your bottle is emptied.
Also, there is no need to go out and immediately buy hundreds of dollars of
food items. You can finish up any products you cane at home, and just make
better choices the next time you go shopping.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 28

 Meal Timing & Breakfast

● Eat 2 – 3 meals per day

● Lunch and dinner are preferred meals
● Try to skip breakfast if you can or have a late brunch instead
● If you are going to have breakfast, have eggs, lean meats, vegetables,
and unprocessed cheese
● Avoid eating carbohydrates of any kind in the morning
● If you are going to eat some unrefined carbohydrates, eat them with lunch
● Avoid snacking in between meals and late at night

Portion Size

We want you to eat until you feel full – not until you feel sick. You have to
listen to your body. Don’t overeat but don’t leave the table until you’re full.
Every person has different energy requirements due to their gender, size and
activity levels. Having 8 – 10 servings of vegetables isn’t always going to fuel
everyone appropriately. For some it may be too much. For others it may be
too little. You need to listen to your body. When you’re starting to feel full,
then stop eating. Don’t eat until you have to loosen your belt. Don’t stop
eating before your appetite is satisfied. If you have to go back for seconds or
thirds, go back. Overtime your stomach will shrink and you won’t be able to
eat as much as you used to. In the meantime, make sure you satisfy your
appetite so you don’t get hungry in between meals and snack! The idea is to
make sure you eat the right foods in the right proportions to avoid blood sugar
spikes and insulin surges as much as possible.

Truths

● Carbohydrates are fattening – natural fats are not

● Eating natural fats is the best way to help maintain healthy cholesterol
levels
● There is no such thing as a ‘superfood’ - don’t get caught up in the trends
● Everything that is good for you is bad for you in excess – avoid extremes
● Have a variety in your diet

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 29

 Carbohydrates & Digestion

● Not all carbohydrates are bad – the rate of digestion determines the
quality of the carbohydrate
● Carbohydrates that take a long time to digest are better for you than
those that are quickly digested

AVOID – Refined
LIMIT – Starches EAT - Fibre
Carbs
Worst kind of carbohydrates Healthy carbohydrates but still Special carbohydrate that
Not natural; man made high in natural sugars can’t be converted to sugar
No nutritional value Naturally occurring Naturally occurring
Digest almost instantly Lots of nutritional value Lots of nutritional value
Cause blood sugars to surge Digest quickly – some faster Cannot be completely
than others digested by the body
Can cause large blood sugar Stabilize blood sugar levels
spikes
Any products containing sugar Root vegetables: All vegetables that grow
and high fructose corn syrup Potatoes, Yams above the ground regardless
Any products containing Beets of colour
artificial sweeteners
Sweetened beverages: Fruits (and especially those Carrots are okay
Sodas and diet sodas with skins):
Fruit juice even if it Bananas, Grapes, Legumes and lentils
has been freshly Apples, Pears, Berries,
pressed Cherries Freshly ground flax seed
Wheat and wheat flour:
Breads, bagels, Non-GMO corn Chia seeds
English muffins
Cereals, cream of Unrefined grains and flours: Non-GMO soy, i.e. tofu
wheat, instant oatmeal Rye, Barley,
Pasta Buckwheat, Quinoa,
Crackers (even gluten Black rice, basmati
free) rice, long grain rice
Beer Spelt,Steel-cut oats
Polished white rice
(GMO) Corn and soy Noodles (Shirataki noodles
products: are a healthier alternative)
Corn, corn flour, corn
starch Full fat, all natural yogurt
Soy, soy milk, soy
sauce, tofu

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 30

 How to Consume Unrefined Carbohydrates
& Slow Down Digestion

● Even healthy, unrefined carbohydrates are still full of sugar and should
be consumed infrequently, and in small servings
● When you consume some unrefined carbohydrates they make-up no
more than 10-20% of your meal
● Fibre, natural fats, vinegar, cinnamon and bitter melon are all known to
decrease your blood sugar levels, so make sure the remainder of your
meal, the 80-90% of the portion left, consists of these food items

Foods that Raise

Your Blood Sugar Foods that Lower Your Blood Sugar Levels
Levels
Refined carbohydrates
Fibre Natural fats
Vinegar Cinnamon
Unrefined
Turmeric Bitter Melon
carbohydrates

Natural Fats

● Should be the bulk of your diet

● Take the body a very long time to digest
● Longer digestion = Stable blood sugar levels
● Premium fuel source for your body
● Important for cell protection and regeneration - “fuels the brain”
● Consuming natural fats is the best way to maintain healthy cholesterol
levels
● Remember that body fat is caused by excess carbohydrates

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 31

 Suggestions for Your Meals

Breakfast:

● Try to skip breakfast as often as possible

● Have a tall glass of water first thing in the morning – you can add a
tablespoon of vinegar
● Have a cup of homemade bone broth
● Have a cup of tea or coffee – add some cinnamon
● If you are determined to have breakfast, avoid carbs and consume eggs,
lean meat, vegetables, unprocessed cheese

Lunch & Dinner:

● Drink a glass of water before you eat – you can add a tablespoon of
vinegar to the water
● Drink a cup of soup broth or a broth-based soup such as vegetable
soup, or a small green salad with oil and vinegar dressing before you
eat your entrée
● Enjoy your entrée: 80-90% natural fats and fibre, and 10-20% unrefined
carbs if you have any carbs at all
● If you are going to have some carbs, try to have them with lunch and
not dinner
● Drink a cup of tea or coffee with some cinnamon
● Can have a serving of fruit if you choose to do so – can add cinnamon,
natural fats and fibre to the fruit as well

Eat More: Natural fats, healthy oils, vegetables, meat, fish,

eggs, nuts, seeds and high-fat dairy

Eat Less: Sugar, high fructose corn syrup, wheat and wheat
flour, vegetable and seed oils, trans fats, artificial
sweeteners, “diet” and “low-fat” products, and
highly processed foods

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 32

 Herbs and Spices

● All herbs and spices are okay to use and are a great way to add variety
to your diet
● Cinnamon is especially good at lowering blood sugar levels
● Turmeric has also been known to lower blood sugar levels
● Buy natural salts: sea salt, Himalayan salt, Celtic salt, or kosher salt

Beverages

1. Water
● You can have flat or mineral water
● Add fruit – lemons are especially detoxifying
● You can add chia seeds
● Boil a cinnamon stick in hot water and drink
● Add 1 tablespoon of vinegar (raw, unfiltered apple cider vinegar) to 1
cup of water

2. Tea and Coffee

● You can add some milk (preferably a high fat milk like whole milk),
cream or coconut oil
● Herbal flavoured teas give a lot of variety
● Green tea is a great appetite suppressant
● Add a teaspoon of cinnamon to either tea or coffee to help regulate
your blood sugar levels

3. Unsweetened Iced Tea and Coffee

● Pour hot tea or coffee over ice at home

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 33

 Snacking

● Avoid snacking as much as possible

● If you are going to cave into a snack here and there, try to have these
items:
o Vegetables – you can use dips such as hummus or add olive oil
o Meat
o Fruit – you can add natural nut butters, flax and chia seeds, nuts,
cinnamon and unprocessed cheeses
o Nut and seed mixes – add your own spices

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 34

 Dietary Fat

AVOID – Processed Fats EAT – Natural Fats

Meat – any kind

Preferably grass fed

Poultry and eggs

Preferably free range and hormone free

Fish and seafood (preferably wild – not factory

farmed)

Margarine Remember – you eat what your food eats!

Vegetable, corn, canola, grape Butter/Ghee

seed, cotton seed, safflower Buy organic if you can or make your own
seed, sunflower seed, soybean, Buy unsalted and add your own natural salts
peanut oils while cooking
Can be used raw or for cooking at any
Processed cheeses: temperature
Cheese slices wrapped in
plastic, canned/spray Avocados and avocado oil
cheeses, cheese found in
tubes and boxes Olives and olive oil:
Buy organic olive oil
Lunch meats Olive oil can be use raw or for cooking up to
medium heat

Coconut oil:
Can be used raw for cooking at any
temperature

MCT oil

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 35

 Macadamia nut oil

Unprocessed cheese and full fat dairy

Nuts and nut butters:

Raw nuts are best
Buy organic nut butter or make your own at
home with a blender
Make nut mixes: Almonds, walnuts, pine nuts,
Brazil nuts, macadamia nuts
You can season your nuts with different
spices, including natural sea salts
Seeds:
Flax and chia seeds

Shopping Lists

Fats – For Cooking Coconut butter

Coconut cream
Bacon grease Coconut milk, full-fat
Beef tallow Goat milk, full-fat
Butter Macadamia nut oil
Cacao butter Mayonnaise
Chicken fat MCT oil (medium chain triglyceride
Coconut oil oil)
Duck fat Olive oil
Ghee Water buffalo milk
Lard
Fermented Foods
Fats – Non-Cooking
Dill pickles
Almond milk, unsweetened and Kimchi
full-fat Sauerkraut
Avocado oil
Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 36
Flours Sardines
Sausage
Almond flour Seafood, including canned seafood
Almond meal Shad
Coconut flour Tuna
Psyillium husk, ground Whitefish

Nuts, Nut Butters & Seeds

Fruit
Almonds and butter
Avocado Brazil nuts and butter
Coconut, shredded Chia seeds, whole and ground
Lemons Flaxseed, whole and ground
Limes Hemp seeds/hearts, hulled
Olives Macadamia nuts and butter
Tomatoes Peacans
Pine nuts
Meat, Fish, Seafood & Eggs Pumpkin seeds, in the shell
Tahini
Anchovies Walnuts and butter
Beef, well-marbled
Butterfish Vegetables
Carp
Chilean sea bass Arugula
Eel Artichoke
Eggs Asparagus
Herring Bell peppers
Lamb Bok choy
Mackerel Broccoli
Pepperoni Brussel sprouts
Pompano Cabbage, green or red
Pork and pork rinds Cauliflower
Poultry Celeriac
Sablefish Celery
Salmon Collard greens
Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 37
Cucumber Flaxmeal
Green beans
Green onion Other
Eggplant
Endive Apple cider vinegar, raw and
Fennel unfiltered
Kale Bone broth
Lettuce Cacao nibs
Radish Cacao powder
Spinach Chocolate, dark (70%+)
Sprouts Coconut aminos
Swiss chard Collagen peptides
Zucchini Gelatin, unflavoured
Mustard
Protein Powder Substitutes Nutritional yeast
Hemp hearts Salt (Himalayan, Celtic or sea salt)

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 38

 Broth Recipe

Ingredients

● Vegetables (onion, celery, carrot)

● Chicken, beef, pork or fish bones
● 2 tbsp of raw, unfiltered organic apple cider vinegar
● 1 tbsp of sea salt (or to taste)
● 1 tsp of freshly ground pepper (or to taste)
● Herbs and spices

Instructions

1. If using bones, roast them in the oven at 350°F for 30 minutes.

2. Coarsely chop desired vegetables.
3. Place stockpot on the burner. Add the bones and apple cider vinegar.
Cover with water and let sit for 10 minutes.
4. Add the chopped vegetables, sea salt, pepper, and any other herbs
and spices into the stockpot.
5. Cover the stockpot and turn the burner to high heat. Once it has begun
boiling, reduce to a simmer.
Alternatively, a slow cooker could be used.

Cooking Times

● Chicken bone broth: 4 - 24 hours

● Beef bone broth: 8 – 48 hours
● Fish bone broth: 4 – 8 hours
● Vegetable broth: 3 hours

6. Every 30 minutes for the first 3 hours try to skim off the layer of fat (if
visible) from the surface of the broth.
7. Let it cool, then strain and remove fat.
8. Refrigerate or freeze. Broth will stay good in the refrigerator for 3 to 5
days.

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 39

 Ginger Green Fasting Tea

Ingredients

1 sachet Pique Ginger Green Fasting Tea

3 oz Apple Cider Vinegar
5 oz water
Dash of Himalayan pink salt
Mint leaves to garnish

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 40

 ‘BulletProof’ Green Matcha Fasting Tea

Ingredients

1 sachet Pique Green Matcha Fasting Tea

8 oz water
1/2 tsp grass-fed ghee
1-2 tablespoons Medium Chain Triglyceride oil

Copyright © 2018 Intensive Dietary Management Inc, All Rights Reserved. 41