Most likely. It’s almost inconceivable to think that you will not lose weight if you do not eat. In theory, it is possible to eat more after fasting, canceling out the weight loss. But studies generally show that people tend to eat significantly less overall. Intermittent fasting has been called “the ancient secret of weight loss” because it might be one of the most powerful dietary interventions we have when it comes to weight loss, yet it’s one that has been mostly ignored by doctors and dieticians.
Weight loss will be highly dependent on your metabolism, eating plan, and intermittent fasting schedule. The range is wide and can vary from 1-7 lbs per week.
Gently. The longer the fast, the more gentle you might have to break it. Eating too large a meal after fasting (a mistake most of us are guilty of) can give you a stomach ache. While this is hardly serious, people usually learn quickly to add back foods slowly after a fast.
Not necessarily. That’s an old misconception based on speculation and misunderstood statistics, and it just doesn’t hold up to testing. Skipping your morning meal gives your body more time to burn fat for energy. Since hunger is lowest in the morning, it may be easiest to skip it and break your fast later in the day. Skipping breakfast does not lead to eating more.
This happens because of normal hormonal changes that occur during intermittent fasting. Your body is producing sugar to provide the energy your system needs. It’s a variation of the Dawn Phenomenon in which people with diabetes can experience an early-morning increase in blood sugar.
Your own healthcare team should decide which tests, if any, are necessary, depending upon your medical condition(s). Some people may require more frequent testing than others.
No, not really – though that’s a common and unfounded concern. During fasting, the body first breaks down glycogen into glucose for energy. After that, it increases fat breakdown to provide energy. Excess amino acids (the building blocks of proteins) are also used for energy, but the body does not burn its own muscle for fuel unless it has to.
It would be incredible to think that, after our bodies had stored all that energy so carefully in the form of glycogen and fat, it would first turn to burn muscle to give us the energy we need. In our experience with thousands of patients on various intermittent fasting regimens, exactly zero have complained that they have noticed significant muscle loss.
Definitely. You can continue your usual activities, including exercise while fasting. You don’t need to eat before exercising to provide energy. Instead, your body can burn stored energy (like body fat) for energy. However, for long-duration aerobic exercise, eating before exercise may increase performance – and that’s good to know if you’re competing. Keep in mind that it’s important to drink fluids and replenish sodium (salt) around exercise when fasting.
The most important thing to realize is that hunger usually passes. It’s like a wave. Many people worry that hunger during intermittent fasting will continue to build until it’s intolerable, but this does not normally happen. Instead, hunger comes and goes. If you simply ignore it and drink water or a cup of tea or coffee, hunger will often pass.
During extended fasts, hunger will often increase into the second day. After that, it gradually recedes; and many people report a complete loss of hunger sensation by day three or four. Basically, your body is now being powered by fat and is therefore no longer hungry.
Choosing what you eat and sticking to a low-carb diet is a great way to lower insulin. However, we focus on time-restricted eating, meal timing, and intermittent fasting. We have clients follow a variety of dietary approaches, as there is no one-size-fits-all diet.
It took you years to develop insulin resistance. It will therefore take more time on your part to reverse the disease. The reversal process can take time and is different for everyone. It is impossible to predict how long it will take. For some, it is a few months, for others, it will take much longer. This process takes a consistent approach and above all, patience!
We have our roots in one of the most multicultural cities in the world. So early on, we got very good at teaching clients to fast regardless of their diet preferences. The Fasting Method does not require you to adhere to a specific diet. If you are open to making changes or adjustments to your diet, we find that combining fasting with a low-carb, whole-food, healthy-fat approach offers the best potential for success.
No. This is probably the most common myth about intermittent fasting and generally is not true. In fact, some studies indicate that intermittent fasting may even increase the basal metabolic rate (at least initially) and might potentially improve overall body composition.
No, not necessarily. Intermittent fasting can reduce the time you spend eating and centers around the question of when to eat. Calorie reduction addresses the question of what and how much to eat. That’s entirely different. Intermittent fasting may reduce calories but its benefits extend far beyond that.
The Fasting Method follows a hormonal theory of obesity and does not believe in the “eat less, move more approach.” It’s not about counting calories in and calories out. We recommend people eat when hungry until satiated and follow their individual intermittent fasting schedule.
Absolutely, but there are exceptions. Women who are underweight, pregnant, or breastfeeding should not fast. For women trying to conceive, be aware that – perhaps especially for athletic women with low body fat percentage – intermittent fasting might increase the risk of irregular menses, and lower the chance of conception. Other than these circumstances, there are no other reasons why women should not fast.
Women can have problems during intermittent fasting, but so can men. Sometimes women do not achieve the results they desire, but this happens to men, too. Studies actually show that the average weight loss for women and men who fast is similar.
Any new dietary change can result in unwanted side effects. The same can be true when you start intermittent fasting. Here’s what to do if you encounter the following:
Hunger - the most common side effect of intermittent fasting. This may be less of an issue if you’re already on a keto or follow a low-carb, higher-fat diet. Mineral water may help if your stomach tends to gurgle.
Constipation - can also be common. Less food going in means less waste coming out. You don’t need medications unless you experience discomfort. Over-the-counter laxatives can help. Please discuss with your healthcare team or a pharmacist to choose one that is right for you.
Headaches - tend to disappear after the first few times fasting, but taking extra salt often helps mitigate headaches.
Other possible side effects can include dizziness, heartburn, and muscle cramps.
A more serious side effect is something called the refeeding syndrome – a very rare outcome that generally only happens with extended fasts (five to 10 days or more) when one is undernourished, to begin with. We do not recommend fasting for anyone who is undernourished.
Depending on your health concerns and/or goals, your Health Educator will develop a customized IF schedule that’s comfortable, safe and fits your lifestyle. Our plans range from no snacking to skipping a meal, alternate-day fasts and some extended fasting with proper guidance.
It’s not required that you do either to be successful. Some people choose to track macros and ketones to provide biofeedback or keep them accountable. It’s completely up to you. Your fasting coach is happy to educate you on how to use biofeedback metrics.
You should not try intermittent fasting if you are:
Underweight (a BMI under 18.5) or have an eating disorder like anorexia
Pregnant – you need extra nutrients for your child
Breastfeeding – you need extra nutrients for your child
Under 18 – you need extra nutrients to grow
You can probably fast, but may need medical supervision if you:
Have diabetes mellitus – type 1 or type 2
Take prescription medication
Have a history of gout or high uric acid
Have any serious medical conditions, such as liver, kidney, or heart disease
No, we don’t recommend dry fasting. During fasting, clients are encouraged to consume plenty of water and replenish sodium with good quality salt. Black coffee and/or tea may also be used.
What we call ‘training wheels’ may also be used for beginners or for those seeking weight loss only. These can include: cream, MCT oil, butter, ghee in coffee or tea, bone broth, pickle juice, organic, filtered apple cider vinegar, lemon juice, lime juice, plain or naturally-flavored soda water.
Unfortunately, neither Dr. Fung nor Megan provide coaching services. Any of our fasting coaches or health consultants are happy to consult with you.
We have evolved from our Toronto clinic to an online-only program and now support members from all over the world. If you are looking for guided support, please visit our coaching page and register for a free, no-obligation Discovery Call.
If you have the passion and experience, we would love to hear from you. Send your CV and relevant qualifications to email@example.com and we will keep you in mind when we are looking to expand.
When you originally registered for the coaching program, you would have been emailed instructions. If you can’t find that email, please contact your fasting coach to resend it to you.
You have 6 months to decide if you want to join the coaching program. After that, you will need to book another Discovery Call first before joining.
The Fasting Method provides many resources including education, community support, group challenges, and live events. Be sure to log into the Community on a daily basis to stay up to date and take advantage of our many resources.
Sure, as long as the objective is to further help and understand your situation. If your spouse wishes to be coached for their own goals, they would need to book a Discovery Call with a fasting coach themselves to receive a customized program for their particular needs.
No. The Fasting Method fasting coaching is only a dietary program and cannot advise you on medications, bloodwork, or diagnoses. Only your own physician may do that. Your fasting coach may only advise you on diet-related items.
No, you are not automatically subscribed to the Community. You will be provided with instructions on how to register for the six months of free access to the Community in your email receipt upon purchase of a fasting coaching package.
Account and Admin
Log in to your account at The Fasting Method, then navigate to My Account. Next, click on Manage Subscription. Locate your subscription and select Cancel. Please complete the form and click Confirm when finished. Your current subscription will cancel at the end of the current billing cycle. You will receive an email when your request is processed. Please initiate your cancel request a minimum of 24 hours before the renewal date and time otherwise it will not take effect until the next billing period (and you will be billed). We have a no refund policy.
If you subscribed to The Fasting Method app through the app store, you will need to cancel your subscription directly through the app store. To do this, please follow the directions below.
Open Settings on your Apple device
Select your Apple ID
Scroll down to iTunes & App Store
Tap on your Apple ID/email address
Tap View Apple ID, then enter your Touch/Face ID or password
From the Account Settings page, scroll down and tap Subscriptions
Choose the Fasting Method subscription
Tap Cancel Subscription. Next, tap Confirm on the Confirm Cancellation pop-up.
You can change your password when logged into your account via a web browser.
First, select My Account from the upper right-hand corner.
Next, select General Settings, then click on Change Password.
You will then be prompted to enter a new password.
You can pay by credit card. In the case of the 7-day free trial, we require your payment information at the time of registration but do not bill the monthly fee until the 7 days have expired. Then your subscription will be renewed and you will be charged the monthly fee for the following month.
Your payments are non-refundable. Once your subscription renews for the next term, you are charged and given access for that term. If you want to stop your subscription, please cancel your subscription and it will not renew at the end of the paid term. See "How do I cancel my subscription".
Click on My Account in the upper right. Next, select Payment Information and click Update Credit Card. Make sure your Address Information matches your billing address otherwise your credit card may not work.
Access to our Community costs $39.99 USD per month, or you can save more by purchasing an annual subscription for $399.99 USD. Please visit the coaching page for the price of the coaching packages.
Our fasting coaching packages come with six-month free access to our Community. But this is not set up automatically as they are two different products and systems. You will need to register for the Community individually. You will be sent a code upon purchasing a fasting coaching package that you can enter in the coupon field when registering. If you are already a current Community member, please reach out to firstname.lastname@example.org with your code and we will update your membership so you can get the six months free.
Yes, there is. We do not recommend fasting for anyone under 18 years of age. Therefore, we do not allow those under 18 to join The Fasting Method. There is no upper age limit.
No, you do not. We are active on social media as a way to share what is happening at The Fasting Method, both members, and non-members. As a member, you have access to our Community through a secure login process.
We are sorry that we are not able to refer you to physicians due to liability reasons. However, we do recommend that you have your own healthcare provider oversee your progress and medications as you participate in The Fasting Method.
No, there are no attendance limits. They are included in the membership. First, ensure the Zoom app is downloaded on your device. Then, at the time of the Meeting, simply go to the Meetings schedule, and tap the meeting you wish to attend. A pop-up will ask you if you wish to leave TFM and open the link. Select Open, and you will be taken directly to the meeting in Zoom.
The live member Meetings are a part of the membership and included for members at no extra cost. To join a Meeting, follow the instructions above.
Please click on the Meeting Calendar play button and that will produce a message asking you to download. You can save it to your device and then open it later, or you can click on the link itself in blue and you will be asked what app top open the file with. You can use google drive to open pdfs or any other PDF reader app you have that can do it (eg adobe pdf reader). Then it will open in that reader app and you can click on the meeting times and it will send you to the Zoom meeting.
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If you’re unable to find the answers you’re looking for in our collection of FAQs, please feel free to contact us for assistance. Please note that we do not answer medical questions or provide advice through email for legal reasons.