Hi Adrian. I hope all is well with you. I was referred to subscribe to your channel last night and I did. Well, not sure where to start BUT... I have been on my journey with weight loss for a while now and on April 16th of this year I decided to try intermittent fasting. I broke my fast a few times the first week but after that I have been doing well, going to the gym and working out 4-5 days a week doing mostly cardio. From what I've been reading and seeing about IF, people are losing 5-8 lbs a week. Me? I've only lost 4.7 lbs. I am happy for the 4.7lbs down but I was thinking that being the weight that I started (245.4 lbs) would mean I would lose the weight faster. No? I also am watching what I eat via MyFitnessPal to help me count my calories. I usually east between 1200 - 1450 calories. There are days that I have eaten a little less but not much. Also I am 5'1. Please help me because I am discouraged and frustrated doing all I think is right with IF but not seeing the maximum results as people have mentioned. What do you think may be the issue here? Also there is nothing wrong with me medically to say that's the reason I am not losing much weight. I hope to hear from you because I really don't want to give up. I am trying to be healthy! Thank you. (I also sent this message to you on YouTube. Not sure which messages you check more frequently).
In 2017, Longo was a co-author on the first human trial of whether fasting might reduce the risk factors for diseases like diabetes, cancer, and cardiovascular disease. The researchers randomized 100 people into one of two groups for three months: The first group ate anything they wanted, and the second fasted for five consecutive days each month. (By “fasted” here, I mean, they followed the fasting-mimicking diet.) After three months, the first group was crossed over into the fasting group, so the researchers could gather even more data on fasting.
Cost isn't really a factor for the Fast Diet, given that you're eating normally most days. There's a good chance you'll wind up buying fewer foods on fast days, and thus spend less on your grocery bills. But keep in mind that if you follow the diet authors' advice and get your calories from high-quality foods, they can be a bit pricier than cheap, high-calorie fast-food cheeseburgers.
Many physiological changes occur in the body during fasting. During the first day or so, the body uses its glycogen reserves, the sugars that are the basic energy supply. After these are depleted, the body begins using fat. However, the brain, which has high fuel requirements, still needs glucose (sugars converted from glycogen). To obtain glucose for the brain, the body begins to break down muscle tissue during the second day of the fast. Thus, during fasting some muscle loss will occur. To fuel the brain, the body would need to burn over a pound of muscle a day, but the body has developed another way to create energy that saves important muscle mass. This protein-sparing process is called ketosis, which occurs during the third day of a fast for men and the second day for women. In this highly efficient state, the liver begins converting stored fat and other nonessential tissues into ketones, which can be used by the brain, muscles, and heart as energy. It is at this point in the fast that sensations of hunger generally go away, and many people experience normal or even increased energy levels. Hormone levels and certain functions become more stable in this state as well. The goal of most fasts is to allow the body to reach the ketosis state in order to burn excess fat and unneeded or damaged tissue. Thus, fasts longer than three days are generally recommended as therapy.
In addition to its role in religion, fasting may be used to express social and political views, particularly as a gesture of protest or solidarity. The classic example of this approach was set by Mahatma Gandhi, who in the early 20th century conducted a fast in prison to atone for the violent excesses of those of his followers who did not practice his teaching of satyagraha (nonviolence) against British rule in India. Gandhi later often fasted in pursuit of similar objectives, including the removal of disabilities imposed by the government on the untouchables. Fasting has frequently been practiced to protest against war and what are considered social evils and injustices, as in the fasts of the American black comedian Dick Gregory from the 1960s in protest against the violation of civil rights of American Indians and against U.S. military activity in Southeast Asia. In 1981, 10 Irish nationalists died in a Belfast prison during a hunger strike conducted to urge recognition of themselves and their associates as political prisoners.

Every person I know needs a breakthrough in some area of his or her life. I am no exception. I need breakthroughs all the time -- it may be a breakthrough in understanding a situation, a breakthrough answer to a problem, a breakthrough idea, a breakthrough insight, a breakthrough in financial or material provision, a breakthrough in health. If you have any need in your life, you need a breakthrough from God to meet that need! Fasting and prayer break the yoke of bondage and bring about a release of God's presence, power, and provision.
Dr. Umesiri is an Assistant Professor at John Brown University. He is a Christian author and speaker. His latest book is Fasting for Life: Medical Proof Fasting Reduces Risk of Heart Disease, Cancer, and Diabetes. He may be reached through www.francisumesiri.com. He is married to Toyin Umesiri, a Walmart associate. They have three beautiful children.

For charismatic Christians fasting is undertaken at what is described as the leading of God. Fasting is done in order to seek a closer intimacy with God, as well as an act of petition. Some take up a regular fast of one or two days each week as a spiritual observance. Members of holiness movements, such as those started by John Wesley and George Whitefield, often practice such regular fasts as part of their regimen.


Distinguish between fasting and abstinence. Fasting means not eating food (and sometimes not drinking) for a period of time (usually not more than 12 hours) in order to respond to a moment so sacred that indulging in food or drink would profane it. While some people say that they’re fasting when giving up something besides all food – like watching TV, having sex, or eating a specific kind of food, such as chocolate – for a while, that’s really abstinence, not fasting. Fasting is a more complete expression of devotion to God that can free you to focus your attention better on God.
Hi Adrian. I hope all is well with you. I was referred to subscribe to your channel last night and I did. Well, not sure where to start BUT... I have been on my journey with weight loss for a while now and on April 16th of this year I decided to try intermittent fasting. I broke my fast a few times the first week but after that I have been doing well, going to the gym and working out 4-5 days a week doing mostly cardio. From what I've been reading and seeing about IF, people are losing 5-8 lbs a week. Me? I've only lost 4.7 lbs. I am happy for the 4.7lbs down but I was thinking that being the weight that I started (245.4 lbs) would mean I would lose the weight faster. No? I also am watching what I eat via MyFitnessPal to help me count my calories. I usually east between 1200 - 1450 calories. There are days that I have eaten a little less but not much. Also I am 5'1. Please help me because I am discouraged and frustrated doing all I think is right with IF but not seeing the maximum results as people have mentioned. What do you think may be the issue here? Also there is nothing wrong with me medically to say that's the reason I am not losing much weight. I hope to hear from you because I really don't want to give up. I am trying to be healthy! Thank you. (I also sent this message to you on YouTube. Not sure which messages you check more frequently).
Once or twice per week you can have a treat. Remember you will have 600-1000 calories to work with in the main meal. This should make it pretty easy to enjoy some of your favorite foods or go out to a restaurant with friends/family. Just make sure to not go over the calorie budget for the day. If you do end up going over the calorie budget for the day then you can compensate by slightly reducing calories the following days.

Embrace a healthy body image. Reject the dualistic way of thinking about people’s bodies that’s so popular in our culture. Your body and spirit aren’t two separate entities; they’re united as one whole. When you understand the profound connections between your body and spirit, it will become natural for you to respond to spiritual experiences by doing something physical like fasting.

Repent through fasting. Empathize with God’s grief over your sins by fasting. Engage your entire person in repentance by using your body to turn away from self-indulgence and toward God. At church, schedule some times to fast with others for group repentance, just as you all sometimes gather to feast together in celebration (at church parties, potluck dinners, etc.). Express your personal repentance through fasting at times like during Lent and Holy Week, when God seems absent from your life, and when you realize your own complicity in society’s moral wrongs.

5) A new satisfaction. When you finish your fast, renewed, full of energy, detoxed, with a new desire, a new praise and a sensitivity to God’s voice, you’ll find that the absence of food was small in comparison to what you gained. When Christ’s disciples noticed that He hadn’t eaten all day and tried to get Him to slow down to eat, Christ said, “I have food to eat that you know nothing about….My food is to do the will of Him who sent me and to finish His work.”
Prayer and fasting also occurs in the New Testament. Anna "worshipped night and day, fasting and praying" at the Temple (Luke 2:37). John the Baptist taught his disciples to fast (Mark 2:18). Jesus fasted for 40 days and 40 nights before His temptation by Satan (Matthew 4:2). The church of Antioch fasted (Acts 13:2) and sent Paul and Barnabas off on their first missionary journey (Acts 13:3). Paul and Barnabas spent time in prayer and fasting for the appointment of elders in the churches (Acts 14:23).

Before you start your IF plan, it's important to talk with a professional to make sure it's right for you. Women should be especially cautious as there are some mixed opinions on whether or not certain fasting protocols are healthy for female hormone balance. In addition, if you have adrenal fatigue or gut health issues you'll want to proceed with caution. If you have a history of disordered eating, you'll probably want to avoid fasting altogether..


The purpose in fasting for God is not about giving up food; it is about removing the obstacles that get in the way of fully focusing on Him. Human beings are conditioned to eat, usually 3 meals a day and snacks. We are so focused on what we are going to eat next, we leave very little room in our minds for thinking about God. Removing the food will free up your mind so you can meditate on God.
In particular, consider fasting together with your family, small group, or church. Do you share together in some special need for God’s wisdom and guidance? Is there an unusual difficulty in the church, or society, for which you need God’s intervention? Do you want to keep the second coming of Christ in view? Plead with special earnestness for God’s help by linking arms with other believers to fast together.

All Oriental Orthodox churches practice fasting; however, the rules of each church differ. All churches require fasting before one receives Holy Communion. All churches practice fasting on most Wednesdays and Fridays throughout the year as well as observing many other days. Monks and nuns also observe additional fast days not required of the laity.

Body mass index, or BMI, uses height and weight to determine how healthy a person’s weight is. (To calculate, multiply weight in pounds by 703, divide by height in inches, then divide again by height in inches.) Though it doesn’t measure body fat, BMI has been shown to correlate closely with metabolic and disease risks. In general, health risks rise for people with BMIs of 30 and above or below 18.5.

In related news, recent research3 suggests drinking 500 ml (a little more than two eight-ounce glasses) of water half an hour before your meals may help boost weight loss. Obese participants who "pre-loaded" with water before each meal lost an average of nearly three pounds (close to 1.5 kilos) more than the control group over the course of three months.


So what’s the first step in getting started? Each method has its own guidelines for how long to fast and what to eat during the “feeding” phase. Below, you’ll find the five most popular methods and the basics of how they work. Keep in mind, intermittent fasting isn’t for everyone. Those with health conditions of any kind should check with their doctor before changing up their usual routine. Note that personal goals and lifestyle are key factors to consider when choosing a fasting method.
16-hour fast (aka 16:8): The most popular type of intermittent fast, the 16-hour fast encourages you to eat all of your meals in an 8-hour window, such as noon to 8pm. To activate the full benefits of intermittent fasting, try an 18-hour fast, once you’ve adapted to 16 hours. This would mean eating between noon and 6pm or between 2pm and 8pm. Simply avoid eating after dinner, and skip breakfast in the morning. Limit carbs to dinner.
The main benefit of intermittent fasting is weight loss—fat loss, specifically. “Insulin increases when you eat, and when insulin is high, you cannot burn fat. When you fast, insulin falls, which allows your body to access its stores of food (i.e., body fat) for energy,” explains Jason Fung, M.D., a Toronto-based nephrologist and author of The Complete Guide to Fasting.

Alternative medicine A period of voluntary abstinence from foods and/or drinks; fasting is integral to many religions, as it is believed to purify the mind and spirit; fasting rests the GI tract, and may rid the body of toxins and undigested metabolites; fasting leads to a loss of water, Na+, and K+, resulting in postural hypotension, and decreased blood sugar resulting in depression, fatigue, decreased libido, and malaise, increased nitrogen in the circulation due to protein breakdown, and may result in premature childbirth—Yom Kippur effect
By taking our eyes off the things of this world through prayer and biblical fasting, we can focus better on Christ. Matthew 6:16-18 declares, "When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show men they are fasting. I tell you the truth, they have received their reward in full. But when you fast, put oil on your head and wash your face, so that it will not be obvious to men that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you."
Second, fasting seems foreign to many of us simply because nobody talks about it that much. The reason for this is that nobody stands to make much money by telling you to not eat their products, not take their supplements, or not buy their goods. In other words, fasting isn't a very marketable topic and so you're not exposed to advertising and marketing on it very often. The result is that it seems somewhat extreme or strange, even though its really not.
Fasting is not the first dietary approach to excite researchers. Before fasting, there was caloric restriction, or CR. The methods have much in common. Overall, they both drastically reduce energy intake and bring about similar health benefits. They’re like siblings in a way, especially since fasting studies emerged from work on CR. And now, many former CR researchers are exploring fasting, often setting the two against each other in the lab.

Fasting from food is not necessarily for everyone. Some health conditions keep even the most devout from the traditional course. However, fasting is not limited to abstaining from food. As Martyn Lloyd-Jones said, “Fasting should really be made to include abstinence from anything which is legitimate in and of itself for the sake of some special spiritual purpose.”


Hi adrian, my height is abt 5'5ft and i weigh about 202lbs.I would like to lose my weight by working out as i live in hostel and also unable to follow diet.I used to follow my calorie tracking using Healthify app but stopped now.. Could you please recommend me to what workout i should do . I would like to lose 6-7 kgs for the first month .I am following your videos but i am confused which one to follow..I followed your 5 lbs in a week video for a couple of days and felt like burning fat and now i am seeking for your suggestion

If you're worried you’ll be starving while fasting, you’ll be pleasantly surprised! Intermittent fasting decreases your hunger hormone ghrelin, which in turn can increase dopamine levels in the brain. (Just another example of the gut-brain axis at work.) Fasting can also help free people from emotional eating and kill cravings by transitioning your metabolism from unstable sugar-burning to steady fat-burning.


To make “down” days easier to stick to, Johnson recommends opting for meal replacement shakes. They’re fortified with essential nutrients and you can sip them throughout the day rather than split into small meals. However, meal replacement shakes should only be used during the first two weeks of the diet — after that, you should start eating real food on “down” days. The next day, eat like normal. Rinse and repeat! (Note: If working out is part of your routine, you may find it harder to hit the gym on the lower calorie days. It may be smart to keep any workouts on these days on the tamer side, or save sweat sessions for your normal calorie days.)
First, Eve listened to what the devil had to say to her about the fruit itself. The devil diverted her attention from whatever it was that Eve was doing. He called her attention to the tree and its fruit. The Bible tells us the devil came to her in the guise of a beautiful and subtle serpent and said to her, "Hath God said, Ye shall not eat of every tree of the garden?" (Gen. 3:1). There's no indication that Eve had given much thought to the tree before the devil asked her this question. There's no record that she longed for it or had any curiosity about it. She certainly didn't crave it, because she had never tasted it!
The increase in longevity is also clearly associated with a decrease in disease states that would cut your life short, and calorie restriction is associated with a number of health improvements, including reduced visceral fat, reduced inflammation, lower blood pressure, and improved insulin sensitivity,5,6 just to name a few. Earlier research has demonstrated that calorie restriction helps extend the lifespan of animals by improving insulin sensitivity and inhibiting the mTOR pathway.
The main benefit of intermittent fasting is weight loss—fat loss, specifically. “Insulin increases when you eat, and when insulin is high, you cannot burn fat. When you fast, insulin falls, which allows your body to access its stores of food (i.e., body fat) for energy,” explains Jason Fung, M.D., a Toronto-based nephrologist and author of The Complete Guide to Fasting.
Now there's certainly an issue of food that is associated with many seasons of prayer and fasting, and let me quickly add this: control of eating is a valid reason to fast. The purpose is not the number of pounds you might lose during a fast, but rather, trusting God to help you regain mastery over food during a fast. Jesus said, "The spirit is . . . willing, but the flesh is weak" (Matt. 26:41). Fasting is a means of bringing the flesh into submission to the Lord so He can strengthen us in our mastery over our own selves. Fasting in the flesh makes us stronger to stand against the temptations of the flesh. Those temptations very often deal with food.

Wesley Duewel, a twentieth-century writer, said, “You and I have no more right to omit fasting because we feel no special emotional prompting than we have a right to omit prayer, Bible reading, or assembling with God’s children for lack of some special emotional prompting. Fasting is just as biblical and normal a part of a spiritual walk of obedience with God as are these others.”
Vitousek, the psychologist, has seen this kind of enthusiasm before — and it was for CR. Caloric restriction never reached fasting’s popularity, but it had its share of lay followers in the 2000s, when she got a chance to talk with members of a group practicing it. Initially, they were excited and motivated. Then, like most dieters, the majority began to fall away. Some who had done CR for years simply couldn’t do it anymore. “You can pretty much take that to the bank,” Vitousek says of dieters’ waning enthusiasm. “That’s why we have these cyclical waves.”
This mirrored some of what researchers were finding in non-human primates. Rhesus monkeys share 93 percent of their genetic makeup with humans and usually live to about 26 in captivity. In one study on 76 rhesus monkeys that’s been running since 1989 at the Wisconsin National Primate Research Center, monkeys on a 30 percent calorie cut lived, on average, two to three years longer than control monkeys. Another ongoing study, started in 1987 by the National Institute on Aging on 121 rhesus monkeys, hasn’t detected the same boost to longevity. But CR has worked remarkably well for the 10 males that started the diet later in life. At least four have lived past age 40, including one to 43 — a record for the species.
Intermittent fasting has been most extensively studied in volunteers who are obese or overweight. Those who restricted their calories to 2 days a week lost more fat. The benefits in people who are not overweight are less clear because there have been fewer studies. In one experiment, a number of fit young men were asked to practice intermittent fasting without losing weight for a few weeks. During that time they saw improved insulin sensitivity, a marker for reduced diabetes risk.
Discipline your body through fasting. When you become especially aware of your own sins and weaknesses and your resulting need for God’s grace, consider fasting as a way to learn discipline that will help you grow. If you discipline your body through fasting, your spirit will follow, and you’ll grow closer to God – which will transform you into a more loving and holy person. Routinely schedule one or two days each week to fast. Use the time to respond physically to the reality of a broken world, the presence of sin in your life, and your yearning for more love and holiness. But beware of using fasting as a weapon to battle your body’s appetites. Remember that food isn’t an evil to be battled; it’s a good gift from God that you’re simply choosing to refrain from for a time in order to focus on responding to a sacred moment.

WHAT DO YOU THINK? - We have all sinned and deserve God's judgment. God, the Father, sent His only Son to satisfy that judgment for those who believe in Him. Jesus, the creator and eternal Son of God, who lived a sinless life, loves us so much that He died for our sins, taking the punishment that we deserve, was buried, and rose from the dead according to the Bible. If you truly believe and trust this in your heart, receiving Jesus alone as your Savior, declaring, "Jesus is Lord," you will be saved from judgment and spend eternity with God in heaven.
Research more about IF and learn outside of what I share to see if there is a different style of IF that is a better fit for you and your needs. While there is widely available research on the benefits of IF, you should also learn more about the potential of negative effects of fasting on sleep, alertness, cognitive-motor performance, mood and for those with a previous history or susceptibility with eating disorders.
Now I'm certainly not linking the devil to a piece of pie, but I am saying this: the devil will always call your attention repeatedly to the thing that is harmful for you, but he will do it in a way that makes you feel deprived if you don't indulge in eating, drinking, or partaking of what is harmful. The implication of the devil is always: "This is so good. Has God really said you can't have any of this good thing?"
Jesus equates supplication and fasting when he teaches that the removal of mountains comes about only by prayer and fasting ( Matt 17:21 ). The godly prophetess Anna looked for the redemption of Israel with supplicatory prayer and fasting ( Luke 2:37 ). Before Paul and Barnabas appointed elders for the various churches, they committed them to the Lord with prayer and fasting ( Acts 14:23 ). In all these instances there is the clear implication that fasting is an effective adjunct to petition.

When you eat a meal, your body spends a few hours processing that food, burning what it can from what you just consumed.  Because it has all of this readily-available, easy to burn energy (thanks to the food you ate), your body will choose to use that as energy rather than the fat you have stored.  This is especially true if you just consumed carbohydrates/sugar, as your body prefers to burn sugar as energy before any other source.

It requires less time (and potentially less money). Rather than having to prepare or purchase three to six meals a day, you only need to prepare two meals. Instead of stopping what you’re doing six times a day to eat, you simply only have to stop to eat twice. Rather than having to do the dishes six times, you only have to do them twice. Rather than having to purchase six meals a day, you only need to purchase two.
Thirty-six young healthy male volunteers were placed on a 24-week calorie-restricted diet of about 1,600 calories per day. They also had to walk for about 45 minutes a day. But instead of resulting in continuous weight loss, at 24 weeks their weight had stabilized, and no more weight loss could be elicited even when he reduced calorie intake down to 1,000 or less per day.
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The physiology of fasting has been widely studied and documented by medical science. Beneficial effects such as lowered cholesterol and improved general functioning have been shown. Fasting as a treatment for illness and disease has been studied less, although some studies around the world have shown beneficial results. A 1984 study showed that workers in Taiwan who had severe chemical poisoning had dramatic improvement after a ten-day fast. In Russia and Japan, studies have demonstrated fasting to be an effective treatment for mental illness. Fasting has been featured on the cover of medical journals, although mainstream medicine has generally ignored fasting and detoxification treatments as valid medical procedures.
Feelings over hunger may also become more tolerable over time. Studies of alternate-day fasting have shown that people rate their hunger at 8 on a scale of 1 to 10 for their first few fast days, but after two weeks, that number drops to 3. Mattson puts the window at three to four weeks, after which, he says, "you're not hungry on fasting days." (Try clean eating to shed stubborn pounds. This plan gives you 150 delicious recipes you'll love!)
American King James Version×). Isaiah 58 gives both bad and good examples of fasting, contrasting wrong attitudes and actions (Isaiah 58:3-5 Isaiah 58:3-5 3 Why have we fasted, say they, and you see not? why have we afflicted our soul, and you take no knowledge? Behold, in the day of your fast you find pleasure, and exact all your labors. 4 Behold, you fast for strife and debate, and to smite with the fist of wickedness: you shall not fast as you do this day, to make your voice to be heard on high. 5 Is it such a fast that I have chosen? a day for a man to afflict his soul? is it to bow down his head as a bulrush, and to spread sackcloth and ashes under him? will you call this a fast, and an acceptable day to the LORD?
Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.
How It Works: Warriors-in-training can expect to fast for about 20 hours every day and eat one large meal every night. What you eat and when you eat it within that large meal is also key to this method. The philosophy here is based on feeding the body the nutrients it needs in sync with circadian rhythms and that our species are “nocturnal eaters, inherently programmed for night eating.”
American King James Version×). Jesus knew that His true disciples, once He was no longer there in the flesh with them, at times would need to fast to regain and renew their zeal to serve Him (Mark 2:18-20 Mark 2:18-20 18 And the disciples of John and of the Pharisees used to fast: and they come and say to him, Why do the disciples of John and of the Pharisees fast, but your disciples fast not? 19 And Jesus said to them, Can the children of the bridal chamber fast, while the bridegroom is with them? as long as they have the bridegroom with them, they cannot fast. 20 But the days will come, when the bridegroom shall be taken away from them, and then shall they fast in those days.

Along with obligatory prayer, it is one of the greatest obligations of a Bahá'í.[22] In the first half of the 20th century, Shoghi Effendi, explains: "It is essentially a period of meditation and prayer, of spiritual recuperation, during which the believer must strive to make the necessary readjustments in his inner life, and to refresh and reinvigorate the spiritual forces latent in his soul. Its significance and purpose are, therefore, fundamentally spiritual in character. Fasting is symbolic, and a reminder of abstinence from selfish and carnal desires."[23]
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