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Intermittent Fasting: Fast Weight Loss That Lasts

Name: Intermittent Fasting: Fast Weight Loss That Lasts
Rating: 4.7 (887 reviews)

The Complete Guide to Using Intermittent Fasting to Lose Fat, Build Muscle, and Keep the Weight Off Forever

Created byDr. Frank O'Neill, COI (Certified Online Instructor)

Last updated 11/2023

English

English [Auto],

What you'll learn

A complete step-by-step guide to using Intermittent Fasting for optimal fat loss
Learn the science behind the most common myths and misconceptions about Intermittent Fasting
Learn the benefits of Intermittent Fasting and Calorie Cycling compared to traditional dieting
Learn how to choose the best Intermittent Fasting plan for you weight loss goals
Learn how to bust through weight loss stalls and plateaus
Learn how to maintain your weight loss for the rest of your life

Course content

16 sections • 120 lectures • 7h 32m total length

How Intermittent Fasting Saved My Life7:32
Learn how intermittent fasting saved my life through weight loss with alternate day fasting and time restricted eating, restoring health and boosting metabolism.
Quick-Start Guide1:18
Introduction: How to Get the Most Out of this Course4:24
This is a course overview video that explains the course layout
Dr. O'Neill's Online Teaching Credentials3:02
Dr. O'Neill combines award-winning online teaching with 15 years of clinical experience in human biology, nutrition, and microbiology, teaching 300+ courses and earning six teaching awards.
Why I am The Best Person to Teach You How to Lose Weight2:17
Learn weight loss from someone who has lived the entire process, with real-world experience and empathy, not just book knowledge.
Where To Begin Your Weight Loss Journey2:36
Learn how to start your weight loss journey. There are five downloadable resources to help you track your progress.

Section Introduction (Intermittent Fasting Myths)1:22
Myth 1: Intermittent Fasting is Dangerous3:24
You will learn that intermittent fasting (alternate day fasting or time-restricted eating) is a safe and effective way to lose weight and improve your health.
Myth 2: Intermittent Fasting Will Wreck Your Metabolism5:46
You will learn that a smart approach to intermittent fasting (alternate day fasting or time-restricted eating) does not have a negative impact on your metabolism. I share how my metabolic rate actually went up 181 calories per day during my 165-pound weight loss journey.
Myth 3: Fasting is Bad For Muscles10:24
You will learn that a smart approach to intermittent fasting (alternate day fasting or time-restricted eating) does not cause you to lose lean mass. I share how I was able to add 15 pounds of lean mass while I lost 165 pounds of fat.
Myth 4: Fasting Causes Fatigue and Brain Fog5:42
You will learn that intermittent fasting (alternate day fasting or time-restricted eating) does not lead to fatigue and brain fog. I explain the real reason behind brain fog while on a diet.
Key Takeaways and Action Steps1:25
Bust myths about intermittent fasting, confirm its safety for metabolism, mind, and muscle, and gain practical tips, action steps, and a four phase fasting timeline.

Section Introduction (Intermittent Fasting Timeline)0:41
Fasting Stage 1: Sugar Depletion (0-12 Hours)2:55
You will learn that the first phase of intermittent fasting (alternate day fasting or time-restricted eating) is the sugar depletion phase.
Fasting Stage 2: Fat Burning Begins (12-16 Hours)6:35
You will learn that the second phase of intermittent fasting (alternate day fasting or time-restricted eating) is when fat burning begins.
Fasting Stage 3: Fat Loss Sweet Spot (16-24 Hours)3:24
You will learn that the third phase of intermittent fasting (alternate day fasting or time-restricted eating) is the fat loss sweet spot.
Fasting Stage 4: Repair and Renewal (24 Hours and Beyond)3:35
You will learn that the forth phase of intermittent fasting (alternate day fasting or time-restricted eating) is when cellular repair and renewal increases.
Key Takeaways and Actions Steps1:51
Learn how intermittent fasting shifts your body into fat burning, maximizing fat loss while preserving lean mass, and plan benefits and exercise strategies.

Section Introduction (Benefits of Adding Exercise To Your Fasting Program)1:22
Explore how adding exercise to your fasting program speeds weight loss, preserves lean mass, and improves health, while noting it's not required and what to do if you can't.
Why Strength Training is Better Than Cardio For Fat Loss3:05
You will learn why strength training (with bodyweight exercises, resistance bands, weights, or machines) is a more effective weight loss tool than cardio.
The Science Behind How Exercise Preserves Muscle While Fasting9:55
You will learn why strength training (with bodyweight exercises, resistance bands, weights, or machines) is the best way to preserve lean mass and boost your metabolism while you are dieting.
Additional Benefits of Exercise3:55
Exercise enhances energy, strength, bone density, and insulin sensitivity, supporting long-term weight loss within a fasting program; it also improves mood, sleep, immune function, and overall quality of life.
What If I Can't Exercise Or Don't Want to?2:19
You will learn the best ways to preserve lean mass and boost your metabolism if you can't exercise or don't want to.
Key Takeaways and Action Steps1:56
Prioritize full-body strength training to preserve lean mass and boost metabolism for fat loss. If you can't exercise, the program still works with a doctor-approved plan and bands.

What is Calorie Cycling?1:45
You will learn about the calorie cycling strategy where you eat less (or nothing) on some days so that you can eat more on other days.
Section Introduction (Calorie Cycling For Weight Loss)3:30
You will learn how calorie cycling allows you to lose weight without having to be on a diet every day of the week.
Why Calorie Cycling is Better Than Regular Dieting7:21
You will learn why calorie cycling will help you lose weight (and keep it off) better than daily calorie restriction.
Calorie Cycling Improves Metabolic Adaptation (Survival Mode)9:47
You will learn why calorie cycling has physical and psychological advantages that will help you lose fat and keep it off forever.
Should I Be Calorie Cycling if I Don't Exercise?1:21
Calorie cycling offers physical benefits and reduces metabolic adaptation even without exercise, while delivering a psychological break by alternating lower and higher calories.
A Warning About Calorie Cycling2:30
Balance your calorie cycling by keeping fasting days very low and feeding days high. On fasting days keep calories zero to under 500 and feeding days 25–30% above maintenance.
Key Takeaways and Action Steps1:36
Explore how calorie cycling uses weekly targets to alternate deficit and excess, averaging daily calories toward a goal, and begin by estimating weekly intake with Chronometer or MyFitnessPal.

Section Introduction (Benefits of Fasting)0:46
Fasting Benefit 1: You Will Eat Less and Lose Fat5:16
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) is a great weight loss tool.
Fasting Benefit 2: Lose Belly Fat3:36
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) helps you lose belly fat.
Fasting Benefit 3: Learn To Control Your Hunger2:58
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will teach you how to control your hunger over time.
Fasting Benefit 4: Improve Your Relationship With Food1:43
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will teach you how to eat to fuel your body instead of feeding your emotions.
Fasting Benefit 5: Improved Hormone Function7:37
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) can help you optimize insulin and growth hormone.
Fasting Benefit 6: Fasting is a Long-Term Behavior Change Tool4:24
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) can teach you how to eat for the rest of your life.
Fasting Benefit 7: Fasting Decreases Inflammation3:28
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) can decrease inflammation in your body. This allows for increased weight loss and improved hormone function.
Fasting Benefit 8: Autophagy and Cellular Repair3:25
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will improve the health of your cells by repairing and recycling old cells and building new and better cells.
Fasting Benefit 9: Improved Overall Health2:49
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will make you healthier on top of the weight loss benefits.
Fasting Benefit 10: You Will Enter Ketosis2:52
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will help you enter ketosis even better than a ketogenic diet.
Fasting Benefit 11: Improved Brain Function2:42
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) can improve nervous system function, brain health, and mental clarity.
Fasting Benefit 12: Healthy Aging4:36
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) creates an environment that promotes healthy aging in several key ways.
Fasting Benefit 13: Save Time and Money2:47
You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will save you money and free up a lot of time during your fasting windows.
Key Takeaways and Action Steps1:56
Discover how intermittent fasting promotes permanent weight loss, reduces visceral fat, and improves health while reshaping your relationship with food and guiding a maintenance diet.

How To Determine Your Body Fat Percentage7:36
You will learn how to take measurements and use a body fat calculator to determine your body fat percentage.
How To Determine Your Metabolic Rate (Total Daily Energy Expenditure)5:34
You will learn how to determine your Total Daily Energy Expenditure (TDEE) and your overall metabolic rate.
How To Determine How Many Calories You Should Be Eating On You Diet12:36
You will learn the best way to determine the number of calories you should be eating on your weight loss diet.
How To Count Your Calories and Macros Using Cronometer5:22
learn how to use chronometer to track calories and macros, add food and exercise, view nutrition scores and trends, and customize foods and recipes for better fasting results.

Section Introduction (Choosing The Best Fasting Program For You)3:03
Learn to choose your own intermittent fasting plan by evaluating mental and physical fasting duration, body fat, goals, and health factors, while weighing the pros and cons of different methods.
Fasting Option: Alternate Day Fasting8:16
You will learn about the alternate day fasting program that has you fast for 36 hours between 12-hour eating windows.
What If I Get Too Lean For Alternate Day Fasting?2:29
You will learn how to modify your alternate day fasting program or transition to a different fasting program once you get close to your weight loss goal.
Fasting Option: Modified Alternate Day Fasting6:40
You will learn about a modified alternate day fasting program that allows you to eat 500 calories on your fasting days while eating regularly on your eating days.
Fasting Option: 5:2 Fasting Plan3:41
You will learn about the 5:2 fasting program where you fast 2 days per week and eat normally 5 days per week.
Fasting Option: Eat Stop Eat (24 Hour Fasts)2:45
You will learn about the Eat Stop Eat fasting program where you complete 2 24-hour fasts per week and eat normally the rest of the time.
Fasting Option: Time-Restricted Eating7:08
You will learn about time-restricted eating programs where you eat within an eating window every day. 16:8, 18:6, and 20:4 fasting programs are explained.
Fasting Option: OMAD (One Meal A Day)2:01
You will learn about One Meal A Day (OMAD) fasting programs where you eat within a 1-2 hour eating window every day.
Should You Choose ADF (Alternate Day Fasting) or OMAD (One Meal A Day)?18:27
ADF and OMAD are two of the most popular aggressive forms of Intermittent Fasting. This video will help you decide which is the right choice for you (based on your goals and situation).
Fasting Option: Choose Your Own Fasting Adventure5:09
You will learn how you can combine different fasting programs to create the plan that works best for your life and your goals.
Key Takeaways and Action Steps3:07
Decide your best fasting method by weighing your biology, psychology, schedule, and goals. Trial multiple protocols—from 16:8 to alternate-day fasting—until you find the best fit.

Section Introduction (Frequently Asked Questions About Intermittent Fasting)0:42
FAQ: Should I Fast Clean or Dirty?2:15
Compare clean and dirty fasts, prioritizing calorie cycling and weight loss. If hunger or plateau arises, consider a clean fast; otherwise, decide for yourself based on experience.
FAQ: What Can I have During a Fast?5:03
Learn what you can have during a fast, including up to 500 calories for fat loss, prioritize protein for satiety and lean mass, and hydrate with water and electrolytes.
FAQ: How Do I Know If I am Properly Hydrated During My Fasts?2:32
Stay hydrated during fasts by urinating every 2–3 hours and checking for pale yellow urine. Hydration means water plus electrolytes—sodium, potassium, and magnesium—so include electrolytes to avoid overhydration while fasting.
FAQ: What Can I Do To Make Fasting Easier?2:25
Discover how to make fasting easier while protecting lean mass through dirty fasting, fat fast options, and protein sparing modified fast on eating days.
FAQ: Can I Eat Whatever I Want Between Fasts?1:47
FAQ: What Happens If I Overeat On My Eating Days?1:42
FAQ: Can I Fast Longer Than 36 Hours?1:28
Learn whether you can fast longer than 36 hours, with examples like a 382-day fast, and why extending fasting is optional yet can boost fat loss while prioritizing sustainability.
FAQ: How Do I Know If I Am Fasting Too Long Or Too Often?6:42
Assess if you are fasting too long or too often by noting signs like weak recovery or poor sleep. Consult a doctor and adjust your plan gradually to stay sustainable.
FAQ: What About Extended Fasts?1:58
FAQ: What Is The Best Day To Start a Fast?1:38
Start your intermittent fasting journey today, not on a supposed perfect day. Avoid Monday magic—begin now and stay the course for lasting weight loss.
FAQ: Why Does My Weight Fluctuate More When I am Fasting?2:36
Discover why weight fluctuates during fasting, driven by glycogen loss, water shifts, salt and carbohydrate intake, and GI contents. Use consistent morning weigh-ins and weekly averages to track changes reliably.
FAQ: Should I Take Breaks From Fasting?3:35
FAQ: Who Should NOT Fast?3:48
Highlight who should not fast: pregnant or breastfeeding women, children, the elderly, and those with eating disorders; emphasize safety with medications and muscle-building goals.
Key Takeaways and Action Steps1:00

Requirements

No Intermittent Fasting or weight loss experience is required. You will learn everything that you need to know.

Description

*** This course has already helped HUNDREDS of people lose THOUSANDS of pounds. It will help you too! ***

This course is the definitive guide to using Intermittent Fasting as a powerful weight loss tool. Learn how you can use Intermittent Fasting (Alternate Day Fasting or Time-Restricted Eating) to lose fat, build muscle, and maintain your weight loss for the rest of your life.

My name is Dr. Frank O'Neill. I am an award-winning online instructor that has taught over 300 online courses in my 15-year teaching career. I have won 6 teaching awards at the school, state, and national levels. You are in good hands.

I was also my first weight loss student. This course will teach you the step-by-step guide that I used to:

Lose 49 pounds in 10 weeks

Lose 101.2 pounds in 6 months

Lose 165 pounds in 1 year

I will teach you how to avoid the most common Intermittent Fasting mistakes so that you can lose weight as quickly and safely as possible.

I am NOT here to teach you how to lose weight. I am here to teach you how to lose weight and keep it off for the rest of your life.

Lesson Overview:

What is Intermittent Fasting?
The truth about the difference between “clean” and “dirty” fasting
The science-backed answers to the most common myths and misconceptions about Intermittent Fasting
A fasting timeline that explains the four stages of every fasting window
Should I add exercise to my Intermittent Fasting program?
The proven metabolism-boosting benefits of Calorie Cycling compared to traditional diets
Discover all of the other health benefits of Intermittent Fasting (besides weight loss)
Learn how to determine your body fat, metabolic rate, and calorie target for rapid weight loss
Learn how to design the perfect Intermittent Fasting plan for your goals and your life
Answers to all of the most frequently asked questions about Alternate Day Fasting and Time-Restricted Eating
Learn how to ease into fasting and prepare for your first fast
Learn how to eat to make fasting easier and accelerate fat loss
How to deal with the most common complaints about Intermittent Fasting before they arise
How to bust through weight loss stalls and plateaus
How to maintain your weight loss for the rest of your life

All in all, this program includes:

16 Sections
6 ½ Hours of Information-Packed Lectures with information from over 40 scientific studies
Each short lecture video covers a single topic. Find any topic that you need right when you need it.
20 downloadable resources, including worksheets to help you choose your Intermittent Fasting Plan and set your calorie targets

So, if you want to lose fat, build muscle, and become a new you, this is the right course for you.

Remember, there is a 30-day 100% money-back guarantee. There is no reason to hesitate. Enroll now, see if you enjoy the course, and start your weight loss journey today!

Medical and Health Disclaimer:

This Video Course Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Please consult a medical or health professional before you begin any exercise, nutrition, or supplementation program, or if you have questions about your health. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Course Presentation. Your use and reliance on this Video Course Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.

Who this course is for:

Anyone that wants a step-by-step guide to Intermittent Fasting for weight loss
Anyone who wants to learn about the science behind Intermittent Fasting and weight loss
Anyone who wants to use Intermittent Fasting for fast weight loss that lasts
Anyone who wants to learn how to lose weight from someone who has personal experience losing 165 pounds in 1 year

Intermittent Fasting: Fast Weight Loss That Lasts

What you'll learn

Explore related topics

Course content

Introduction: How To Get The Most Out Of This Course6 lectures • 21min

What is Intermittent Fasting?2 lectures • 14min

Intermittent Fasting Myths and Misconceptions6 lectures • 28min

Intermittent Fasting Timeline6 lectures • 19min

Should I Be Exercising as Part of My Weight Loss Program?6 lectures • 23min

Intermittent Fasting As a Powerful Calorie Cycling Tool for Weight Loss7 lectures • 28min

The Benefits of Fasting15 lectures • 51min

Before You Begin Your Weight Loss Journey: Where Are You Now?4 lectures • 31min

Picking the Best Fasting Plan For Your Weight Loss Goals11 lectures • 1hr 3min

Frequently Asked Questions About Intermittent Fasting for Weight Loss15 lectures • 39min

Requirements

Description

Who this course is for: