Fast4: Life ebook

Lose Weight Easily. Live longer. Be Healthier

A simple weight loss plan that fits into everyone’s daily lives

  • No calorie counting or restrictive eatingebook-cover_web
  • Eat as much as you like of the food we were designed to eat
  • No fad diets or complicated recipes
  • Simple changes that make a big difference
  • Never go to bed hungry, but still fast for 24-hours
  • Eat with you family
  • No need to spend hours weighing and preparing food

Fast 4: Life takes the best elements of the most effective diets, bringing together intermittent fasting, the revolutionary weight loss method made popular in other fast diets such as 5:2, warrior diet and alternative day fasting, combining it with a way of eating as much as you like of the foods that we were designed to eat (paleo diets), and creating a program that is both easy to follow, and highly effective.

Simple Changes to everyday life

By making a few simple changes you will enjoy:

  • Significant weight loss, initially rapidly, then sustainable in the long term.
  • Huge health benefits
  • A longer life

Personal experience

Based on Richard’s personal incredible weight loss experience of losing 70lbs of fat and keeping it off, and 1’000s of hours of research. Fast4: Life is a comprehensive weight loss and health based way of eating that will fit into everyones day to day lives.

Unlike 5:2, and other intermittent dieting programs, Fast4: Life puts you in a proper fully fasted state giving you much greater health and fat burning benefits.

The Fast4: Life 3 part program:

  • Phase 1, Blast: Lose weight rapidly initially
  • Phase 2, Burn: Sustainable long-term weight loss
  • Phase 3, Maintainance: To ensure that the weight doesn’t go back on

Learn about:

  • What food to eat and what to avoid
  • How to easily overcome hunger
  • A simple trick that allows you to eat everyday, and go to bed full, but still to do 24-hour fasts
  • How to measure and track your progress, whilst keeping motivated.
  • Great tips on how to make fasting as easy as possible
  • Why eating a little is sometimes harder than eating nothing for short periods
  • The huge health benefits of intermittent fasting combined with eating the foods we were designed to eat
  • Tips on training for weight loss and a sample program

Find it on:

Amazon UK here:

Amazon US here:


5:2 Diet review

The fast dietBackground

The 5:2 fast diet was popularized by TV presenter and medical journalist Dr Michael Mosley for its health benefits and weight loss.

The Fast Diet by Dr Michael Mosley and Mimi Spencer 

Diet summary

Based around Intermittent fasting, it recommends you eat well for 5 days a week, and then reduce calories to 500 (for women) or 600 (for men) on 2 non-consecutive days.

The good bits

  • As you would expect from a book written by a Doctor, the science and background to the benefits of fasting are well researched, well communicated and generally excellent.
  • There are lots of good tips for making the program work, along with personal examples making it feel more human
  • Includes recipes and ideas of meals for the fasting days
  • Author’s experiences add to its accessibility, making you feel that if they can do it so could you.

Not so good bits

  • My main issue is that it isn’t real fasting if you are eating 500 calories, and as a result you are missing out on some of the fat burning effects by not being fully fasted.
  • No real program and relies on its flexibility but suspect some would have preferred a more clearly laid out structure and plan.
  • You are still having to faff with counting calories (which can cause confusion especially on the non fasting days – clear when you read Facebook group comments)
  • Whilst it talks about eating a low GI diet, it could have focused more on the healthy eating.


  • A well written and great introduction to intermittent fasting, but should have gone just a little bit further, and taken its own science to the proper logical conclusion, rather than diluting it.
  • Would highly recommend it for first timers, but think with a few minor tweaks it could have been a classic


Effectiveness             4/5

Simplicity                   4/5

Sustainability             5/5

Healthiness                4/5

Overall:                       17/20 

Other Books about the 5:2 Diet:

The Fast diet recipe book by Mimi Spencer and Dr Sarah Schenker

The 5:2 diet book by Kate Harrison

The Ultimate 5:2 Diet Recipe Book by Kate Harrison

The 2-day diet by Michelle Harvie and Tony Howell

The 2-Day Diet Cookbook by Dr. Michelle Harvie and Professor Tony Howell


Please note:

Whilst my reviews are entirely independent, I am an amazon affiliate and will make a (very) small commission from any sales as a result of clinking on the links.



7 tips to successful fasting

Fasting empty plateFasting has been around for as long as man has walked the earth, and is in my opinion, the most effective, healthiest, quickest and easiest way to help you lose weight. People are often surprised at how much easier it is to eat nothing than to eat small meals that leave you hungry and then battling hormones and blood sugar.

However in modern society, as with many things, anything easy is rarely worthwhile. So this is my guide to how to make your fasting day as painless as possible.

1.    When to fast

Choosing the right days to fast is vital, ideally you want to pick days when you are busy and have the most control over your environment with the least temptations. So weekends are often best avoided, as are days when you have an important work lunch or a party. Days out are also bad, as you will often be surrounded by temptations (ice cream, my own personal vice, at the cinema is a good example)

The time of day you do your fast is a personal choice. For me, start after your dinner in the evening (ideally an early one), sleep, skip breakfast, skip lunch, eat dinner 24 hours later. Job done.

2.    How long to fast

24 hours seems to be the optimum time, balancing the effect of the fast and the ease in which to complete it.

The great thing about 24 hour fasting, is that by timing it right, you still get to eat everyday.

3.    How often to fast

Anywhere from 1 to 3 days per week. But avoid consecutive days. If you are just starting and are highly motivated, 3 days is great (so Monday, Wednesday and Friday), but not for more than 28 days, and no more than twice a year as you don’t want to burn out.

January is always a good month after the excess of the holiday season, as is the month before that beach holiday or wedding.

Otherwise stick to 1 or 2 days per week depending on how you feel

4.    Surviving the fast

If you have chosen the right day etc you will already be most of the way there. On the day, you need to drink a lot of water (even better add a dash of lemon). For me, a large glass of water and a black coffee when I wake up seems to persuade my body that it isn’t hungry.

Black tea and Coffee are both extremely effective at putting off any hunger pangs.

Distract yourself. Training at the gym seems to cure most hunger pangs.

Once you have done a fast you will know for next time, when your body starts to complain, so plan ahead and do something before it hits.

5.    Hitting a wall

Sometimes 20-ish hours in, you will hit a wall and feel that you can’t go any further. If this happens, make yourself a protein shake. It will fill you up and get you through to the end. Whilst it’s not a strict fast at this point (depending on who you listen to anyway, as the warrior diet and 5:2 both seem to allow limited eating during a fast) it is better than finishing your fast early.

6.    After the fast

Eat normally and properly (ideally Paleo/low carb), don’t binge but eat until you are full.

7.    Expectations

Depending on a huge number of factors, including age, sex, bodyweight, physical activity etc etc. You should expect to lose between 0.5 – 1.5lbs per week for every days fasting. So for a month of 3 days per week fasting, that’s around 12lbs.  You can add another 50% to that figure if combined with eating well (see above) and perhaps another 25% with a good exercise plan (Strength training is most important for good body composition i.e. burning fat not muscle and maintaining your metabolism so that you don’t put the weight back on the moment you stop)

Finally, good luck and enjoy the journey.

Richard aka The Fat Executive

Important note: Before you fast make sure you are healthy enough to do so. Please check with your doctor first and anyone with a history of eating disorders, low blood pressure or any other medical condition should avoid it. The advice on diabetes is mixed so suggest it is best avoided unless under medical supervision.

The Paleo diet. Part 1: Introduction and health benefits

The Paleo diet, is more a way of eating rather than a restrictive diet, and is an excellent way to eat for health and weight loss.


Humans have been evolving for the last 2.3 million years, however our diets (and lifestyles) have significantly changed in the last 10,000 years with the advent of the agricultural revolution. However as a species we have failed to keep pace with these changes and as a result modern society suffers many ills from this change in diets.


We are evolved to be hunter-gatherers, living off a diet of meat, fish, eggs, fruit, nuts and greens that we would have hunted and foraged in the wild, moving with the seasons and food availability. However today, most western nations populations live off cheap calories in the form of carbohydrates from grains, sugar and diary.  Driven by the marketing machine of the food industry. None of which we would have had access to before the agricultural revolution.

By eating more like we have evolved to, scientists have shown significant reductions in incidence of many modern diseases and conditions. We also tend to lose weight (fat) as we shift to a more protein-based diet that results in feeling fuller for longer and an increased metabolism.

Despite many people’s preconceptions, hunter-gatherers lived long healthy lives (though their average life expectancy was lower as a result of a high infant mortality) and by following a Paleo diet,

when not fasting is an excellent way to solidify and increase weight loss, longevity and also improve health at the same time.

Foods to eat (ideally organic and wild/free range)

  • Lean MeatsPaleo diet
  • Fish and Shellfish
  • Eggs
  • Nuts
  • Fruit
  • Vegetables
  • Greens
  • Oils (Olive, flaxseed)

Foods to avoid (especially farmed)

  • Any processed food and meat
  • Bread
  • Starchy carbohydrates (pasta, rice, potatoes)
  • Alcohol
  • Cereals
  • Dairy (Milk, cheese, cream etc.)
  • Sugar
  • Added Salt

The Paleo diet differs from diets such as Atkins, as it does have carbs in it, but they are coming from healthy non-starchy fruit, greens and vegetables.

A typical split of macronutrients

                                   Protein           Carbohydrates          Fat

Paleo diet                   19-35%          22-40%                      28-47%

US Diet                       15.5%             49%                            34%

Low carb diet             18-23%          4-26%                         51-78%

(E.g. Atkins)

By adding in high fiber fruit, greens and vegetables we are also providing our bodies with essential Vitamins, Minerals and Phytochemicals, which result in many health benefits.

This combined with the good fats: Monosaturated Fats (from Nuts, Olive Oil, avocados etc.) and Omega 3 (Fish) combine to provide many health benefits included:

Health Benefits of a Paleo diet

  • Reduced risk of Heart disease
  • Lower blood pressure
  • Reduced risk of cancer
  • Lower Cholesterol
  • Weight loss, increased metabolism and lower appetite
  • Reduced system inflammation
  • Increased Insulin sensitivity
  • Less disease
  • Reeducation in Asthma
  • Less digestive complaints and disease e.g. constipation, indigestion, gall stones etc.
  • Less Arthritis
  • Reduced incidence of Psychological disorders.

To name just a few.

In Conclusion, eating as we have evolved to, following Paleo guidelines is an excellent way to improve overall health and lose weight.