Table of Contents
Foreword Jason Fung, MD ix
Introduction 1
Clearing the Path
1 How and Why Christians Used to Fast 21
2 Why We Quit Fasting 31
3 Fasting Doesn't Have to Be So Hard 39
4 Why Fasting Isn't Bad for You 49
5 Using Fat for Fuel 59
6 Stumbling into Fasting 70
7 Prepping for Success 84
Week 1
8 Hello Fat, Goodbye Carbs 95
9 Fasting for Discipline, Sacrifice, and Holiness 112
Week 2
10 16/8 Time-Restricted Eating 123
11 Fasting for Better Prayer 129
Week 3
12 Three Days with the 20/4 Routine 137
13 Why Fasting Isn't an Attack on Your Body 139
14 Exercise for the Fasting Lifestyle 149
Week 4
15 Three Days with One Meal a Day (23/1) 159
16 Fasting to Clear Your Mind 165
17 Can We Mimic a Fast and Still Get the Benefits? 175
Week 5
18 The 4/3 Fasting-Mimicking Diet 183
19 Fasting for Spiritual Warfare 187
20 Fasting to Lose Weight and Fight Diabesity 195
21 Fasting to Fight Disease and Live Longer 206
Week 6
22 A Multi-Day Fast 223
23 Fasting Together 226
24 Fasting and the Christian Year 233
25 What About Longer Fasts? 241
26 The Body's Grand Design 249
27 Locking In the Fasting Lifestyle 260
28 How and Why We Should Feast 266
Conclusion: From the Primordial Fast to the Wedding Feast of the Lamb 277
Acknowledgments 287
Appendix 1 Additional Books 289
Appendix 2 The Six-Week Plan at a Glance 291
Appendix 3 How to Prove You're Burning Fat for Fuel 295
Notes 299
Index 319