Wow there’s so much in here that’s just factually incorrect.

1. “Constant insulin spikes are what really slow down your metabolism.” This is incorrect. In fact controlled studies have shown that people doing intermittent fasting or keto (both of which control your insulin spikes) don’t burn any more calories than people doing other forms of dieting.

2. “When you break your fast you are no longer in fat-burning mode.” Also incorrect. Being in a fasted state doesn’t change your rate of fat burning. If you are doing the fasting for autophagy it’s unclear the number of calories that will slow or halt that process. But it’s unlikely very small amounts of calories such as in black coffee will do it.

3. The right foods to break a fast only becomes important with doing prolonged fasts (longer than 48 hours). You don’t need to worry if you are just doing intermittent fasting.

4. “Exercise while fasted burns more fat” You’re still burning the same amount of calories though, whether you are in a fasted state or not.

Intermittent fasting, and low carb work because they make it easier to stay in compliance with your diet. That’s it, there’s no magic to it. They just make it easier to be in a calorie deficit.

I’ve been doing low carb and intermittent fasting for about 3 years now. When I’m on diet, I can keep my calories under control, and the weight comes off, or stays off. When I start adding carbs back in, it becomes a real struggle.

They key to weight loss is still consuming less calories than you burn. Most people will find that it’s easier to do that with intermittent fasting, and low carb.