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Strategy: Eat two to three meals a day, whenever you want. Although you can vary this frequency from day to day, eating one meal on Monday and three meals on Tuesday, I strongly suggest you stick to one meal pattern, and maintain it for the duration of your diet.

Every two days, push your breakfast another hour—9 A.M., then 10 A.M., etc.—until you can successfully go 13 hours without food.

On Glow15 you will limit your protein intake to about 25 grams on the same three days you practice IF (your Low days). The other four days (your High days), you will eat normal to high amounts of protein.

My prescription, simply put, is that every adult should consume at least 1 gram per pound of their ideal body weight each day. In particular, your first and last meals of the day should each contain a minimum of 30 grams of high-quality protein.

this chapter I am going to bring you up to date with the latest science behind three of the most popular forms of intermittent fasting, which are: Periodic fasting (where, once every few months, you cut your food down for five days in a row). The 5:2 approach (where you restrict your calories for two days a week). Time Restricted Eating (where you