Table Of ContentAC
THE POWER OF APPETITE CORRECTION
Bert Herring, MD
Illustrations by
Allison Holdridge
© 2015
K1.05.170928
TABLE OF CONTENTS
Acknowledgments
Precautions
Preface
Part I: Learning
The Starting Line
Monetizing Misfortune
Infoclutter
Appetite vs. Hunger
Humans vs. Other Animals
The Key Differences
Terms
Types of Hunger
Myths
Your Goal Body
Weighing In
Leverage on the Autopilot
Appetite Gremlins
Part II: Doing
Tool 1: Your Compass
Tool 2: ACES
Tool 3: Address the Stress
Tool 4: Activity: Be a Motional Person
Tool 5: Be the Wild Mustang
Tool 6: Meal Composition
Tool 7: Find Your Healthy Tribe
Tool 8: Portioning
Tool 9: Meal Dynamics
Tool 10: Making Decisions
Tool 11: Experiment
Tool 12: Awareness
Tool 13: Affirmations
Tool 14: Hybridize
Tool 15: Protect Your Sleep
Tool 16: Declutter Your Intake
Part III - Conclusion & Resources
Maintenance
Appetite Correction for Kids
What's AC like?
Glossary
Acknowledgments
Thank you to all of the Fast-5ers who have asked questions, described your
experiences and shared your successes with others. My thanks also go out to
the many physicians who have considered Fast-5 and found it a safe,
effective plan worthy of sharing with their patients.
Bert Herring, MD
Precautions
With the exception of a brief summary of practices that parents may choose
to adopt for the benefit of their kids in the "Appetite Correction for Kids"
chapter, this guide is intended for adults. If you adopt any practice suggested
for your appetite correction (AC) lifestyle, you accept the risk of choosing to
do so.
If you are or may be pregnant or if you are nursing, consult your
physician before adopting any practice suggested as part of an AC lifestyle.
Do not attempt to implement or maintain an AC lifestyle without a
physician's supervision if you are taking any long-term medication or have a
medical condition that is long-term in nature such as diabetes, epilepsy, heart
disease, high blood pressure or if you've had a stroke. Obesity (greater than
20 percent overweight) is a long-term medical condition distinct from being
overweight that involves substantial changes in physiologic status that may
cause unpredictable responses to changes in meal content or schedule. If you
are obese, please consult with and be monitored by a physician while starting
and maintaining your AC lifestyle.
The material presented in this book is for your consideration and
personal evaluation. It is not to be considered or acted on as medical advice.
Preface
Who is this book for?
This book is for the person who has surplus fat and wants to lose it; it is
not intended to address the needs or interests of bodybuilders. Bodybuilders
may use techniques similar to what is described in this book, but will likely
be better served by looking to Martin Berkhan's leangains.com or Ori
Hofmekler's The Warrior Diet. If you want to go from fat to lean, please read
on.
I L
. EARNING
The Starting Line
It's been ten years since my first book, The Fast-5 Diet and the Fast-5
Lifestyle was published. A Fast-5 lifestyle is simple. There is one rule: eat
within five consecutive hours. That means you set a window of five hours,
such as 1 pm to 6 pm or 5 pm to 10 pm and eat only within that window.
During the five-hour window, you eat as you please, but you're not eating
constantly for those five hours.
The simple Fast-5 lifestyle change has been working for thousands of
people all around the world as a powerful and effective fat loss/weight
maintenance tool. That adds up to thousands of years of user experience with
Fast-5's schedule-restricted eating. The lessons learned from that experience
plus new research findings and the introduction of a variety of other forms of
intermittent fasting call for a fresh look at the subject. The Fast-5 schedule
remains an excellent starting point for an appetite correction (AC) lifestyle.
We'll talk more about AC later; let's start with some basics and ponder an
important question.
What is the problem that a diet is supposed to fix?
If I asked you in person, the conversation might go something like this:
Me: "Why did you start reading this book?"
You: (looking at me funny) "Duh! Too much fat!"
It's more likely the conversation would avoid the three-letter F-word. It's
a loaded word, so instead of "fat," your reply might be one of these typical
answers:
"I haven't been able to lose my muffin top!"
"My beer belly has to go!"
"I don't want to shop in the plus-sized section."
"My kid asked me if cankles meant ankles like mine."
"I used to have a waist."
"I want my pre-pregnancy body back."
"I can't afford to keep buying bigger clothes."
"My inseam measurement used to be bigger than my waist."
"I passed 'big guy' status a long time ago. All I see now is fat, and I'm
afraid there's no going back."
"My doctor said I'm killing myself. I know it's true."
Whatever it is that brings you here, it's clear that your surplus fat crossed
a line and you decided to do something about it. It's important to note who
decided it was time to do something about it. You decided! You decide when
you have too much fat, and you decide how to manage the problem.
For now, though, it's time for us to get back to the f-word. I use it
profusely throughout this book and fully accept that if this book is ever made
into a movie, it will be rated R, so you may as well get used to it. Fat! Fat!
Fat! There, I said it! Try saying the f-word out loud yourself: fat!
Surplus fat means more fat than you want or need. If you're like most
people who are reading this book, you're looking for a diet to get rid of your
surplus fat. Your goal is to be lean and healthy. It's obvious that by getting rid
of the surplus fat, you'll reach that goal, right?
No, surplus fat is not the problem in need of correction. Surplus fat is a
condition you'd like to correct. The underlying problem that needs to be fixed
is the cause of the surplus fat. The cause and the condition are not the same
thing. Correcting the condition (surplus fat) will not remove the cause. As
long as the cause remains, even if you manage to correct the condition, the
surplus fat will return.
For example, one way to remove surplus fat is by surgical liposuction. If
a person with excess fat has some of it removed with liposuction, does that
keep the person from gaining additional fat? No. The liposuction corrects the
condition of surplus fat, but does not remove the cause of the fat
accumulation. The liposuckered person will continue gaining fat after the
liposuction if nothing else changes.
Another example: a person with surplus fat goes to a fat camp that
includes extensive daily exercise for a month. Eating moderately and
