Health Advice



The fast, fasting, fastest way to lose weight

By Michael Roizen, M.D. on

Gabe Kaplan's "Fast Break" (1979), "Fast Times at Ridgemont High" with Sean Penn (1982), and Vin Diesel's "Fast & Furious" franchise (2001-2023) prove that, intermittently, Hollywood loves to go fast. A really good idea -- and not just on the silver screen.

A study in JAMA Network Open looked at the weight-loss benefits of intermittent fasting for folks with Type 2 diabetes. Turns out that compared to folks who aimed to cut their calorie intake by 25%, those eating only between noon and 8 p.m. daily for three months lost more weight. (Both groups saw a reduction in their long-term blood glucose levels.) It may be that the time-restricted group fared better because eating only during an eight-hour window substantially reduced calorie intake, while being told to cut calories by 25% and being allowed to eat 24/7 made it harder to accomplish the goal.

If you try intermittent fasting, it's essential you get ample servings of high-fiber and cruciferous vegetables like broccoli, kale, arugula, mushrooms and artichokes, fresh fruits, and anti-inflammatory, heart-loving fish such as salmon and sea trout, so you have the fuel you need for 300 minutes of aerobic exercise a week, as well as two 30-minute strength-building sessions.

You may find it works well if you orchestrate your daily diet plan so that you eat 75% of your calories before 3 p.m. and keep your evening meal focused on plant-based foods. You can also boost your energy with a half a multivitamin/mineral morning and night and 1,100 milligrams of the omega-3 fatty acid DHA a day.


Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at Email your health and wellness questions to Dr. Mike at

(c)2023 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2023 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.




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