Introduction: A a guide to a new way of eating called intermittent fasting (IF). It teaches you to change when you eat, not necessarily what you eat.

This helps you lose weight and get healthy without counting calories or stopping your favorite foods. It is a long-term plan, not a short diet you quit later.

This book: Delay, Don't Deny by Gin Stephens is a guide to a new way of eating called intermittent fasting (IF).
It teaches you to change when you eat, not necessarily what you eat.
This helps you lose weight and get healthy without counting calories or stopping your favorite foods.
It is a long-term plan, not a short diet you quit later.

Main Ideas

IF or Intermittent Fasting is a Lifestyle: This eating plan is flexible and fits into your daily life and social events. It's meant to be a permanent change, not a temporary fix.

"Delay, Don't Deny" Means Wait, Then Eat:

This idea means you wait to eat until your set "eating time" starts. You do not have to stop eating your favorite foods forever. When it is time to eat, all foods are okay. Over time, you will likely choose healthier foods naturally.

How the Science Works:

Gin Stephens explains the science simply.
By controlling the body's insulin (a hormone), you allow it to use stored fat for energy. This helps burn fat, which normal diets often make hard.

Keep Your Fast "Clean":

A major rule is to have a "clean fast."
This means drinking only water, black coffee, or plain tea while fasting.
Other drinks trigger the body to release insulin, which stops the fat-burning process.

Make It Fit You:

The book talks about different fasting types, like fasting for 16 hours a day or a full 24 hours. It helps you pick the best plan for your life and schedule.
Focus on Feeling Good: Stephens suggests looking at how you feel, like having more energy and clearer thinking. Do not just focus on the number on the scale, because weight loss can happen slowly over time.

In Delay, Don't Deny, Gin Stephens promotes the flexibility of intermittent fasting and encourages readers to find a schedule that fits their unique lifestyle.

The book explains various approaches, with a focus on daily time-restricted eating and occasional longer fasts.

The main types of intermittent fasting schedules discussed in the book include:

Time-Restricted Eating (TRE) Windows:

This is the most common approach and involves fasting for a set number of hours each day and eating within a specific "eating window".

16/8 Method:

Fasting for 16 hours and having an 8-hour eating window (e.g., eating only between 12 p.m. and 8 p.m.). This is a very popular starting point.

14/10 Method:

A slightly less restrictive version, fasting for 14 hours and eating within a 10-hour window.

Various Window Sizes:

The book supports adjusting the window size (e.g., 18/6 or 20/4) as an individual adapts to the lifestyle.

One Meal A Day (OMAD):

This involves eating all of your daily calories within a single short eating period (often just one hour or less), effectively fasting for the remaining 23+ hours. Gin Stephens has referred to OMAD as her "sweet spot".

"Up Day/Down Day" (Alternate Day Fasting/ADF):

This approach involves alternating between a normal eating day ("up day") and a "down day" where a very limited amount of calories (typically around 500) or a full fast is consumed.
The book emphasizes the importance of following a down day with a normal eating day.

Last Words

Ultimately, the book's core message is about finding an approach that is sustainable for the individual, allowing them to delay eating without denying themselves their favorite foods, while prioritizing the "clean fast" during the fasting period to manage insulin levels effectively.

The book is easy to read and feels like a friendly chat. It includes real stories of people who succeeded. This helps encourage readers to stop the cycle of going on and off diets and take charge of their health with this simple, but strong, eating pattern change.