I didn’t read this entire book from cover to cover—the main reason I’m reviewing Eat, Fast, Feast is to share my weight-loss story that goes with it.
The diet featured in this book actually works. It’s weight-loss gold and I’m excited to talk about it!
It unexpectedly helped me lose 24% of my body weight last year. It’s a six-week diet plan that basically combines a keto diet with intermittent fasting.
What’s In This Book?
The first one-third of Eat, Fast, Feast—about 95 pages worth—is a deep-dive into the history of fasting: what it is, how it works, and why Christians all over the world practice it.
That section is super interesting, but it’s not why I picked up this book. What I really wanted was a clear, practical guide to doing the keto-fasting diet effectively. Fortunately, that’s exactly what the remaining two-thirds of this book delivers.
Here’s a basic breakdown of how the diet works.
Week 1: Hello Fat, Goodbye Carbs
During week 1, you focus mainly on switching to a keto diet. The book suggests limiting yourself to no more than 50 grams of carbs a day. It also emphasizes eating lots of leafy green vegetables during this time.
I won’t bother posting a long list of keto-friendly foods—the internet is saturated with keto content. Nuts, cheeses, and healthy fats like salmon, avocado, and butter are examples of keto-friendly foods.
Week 2: 16-8 Time-Restricted Eating
During week 2, you stay on a keto diet but eat on a 16:8 intermittent fasting schedule. That means you eat all meals within an 8-hour window and fast for the other 16 hours.
This isn’t too difficult at all—especially if you wait a bit before eating breakfast and avoid snacking after dinner.
Week 3: Three Days With the 20-4 Routine
Here’s where it gets a bit interesting—and a bit challenging.
During week 3, you eat only within a 4-hour window on three days. I’d recommend fasting every other day to lessen the intensity of the diet and give yourself a break.
Week 4: Three Days With One Meal a Day (23-1)
Week 4 is exactly like Week 3, except you eat only one meal a day during a 1-hour window.
Weeks 5 and 6…More Intense Fasting
I chose not to continue past Week 4. By that point, I had already lost more weight than I ever expected, and the intensity no longer felt necessary. Between working and caring for my kids, there’s no way I would have functioned optimally during Weeks 5 and 6 if I stuck to the original 6-week plan.
At the beginning of this post, I mentioned losing 24% of my body weight. By the end of week 4, I was already halfway there. My metabolism stayed high, so I continued riding that wave, limiting carbs and fasting moderately, until I lost the remaining weight.
Of course, this was just my personal experience. This approach may not work for everyone (but it’s certainly worth a try).
Challenges of the “Eat, Fast, Feast” Diet
The first few days on this diet were rough for me, but it got easier as time went by—even during Weeks 3 and 4 when eating was restricted.
Here are some challenges I faced (and overcame) along the way.
Dessert Cravings
No sugar is allowed on this diet, but this is easy to sidestep. Search for “keto desserts” and the options are limitless!
My favorite was this Keto Peanut Butter Blondies recipe, which uses almond flour, 90% dark chocolate, and granulated sweetener (I used Splenda Magic Bakery sweetener). My family loved it, too—huge bonus.
Tremors
This diet may cause shaking and weakness due to low blood sugar and electrolyte imbalances. I felt this way at least once a day, so I kept bowls of nuts around so I could snack on a whim.
I occasionally experienced shaking and weakness, likely due to low blood sugar or electrolyte imbalances. But keeping small snacks on hand—like bowls of mixed nuts—helped stabilize things pretty quickly.
Bad Breath
Keto is generally known to cause bad breath, due to the way you breathe out stinky ketones (mainly acetone) when your body enters ketosis.
Drinking lots of water and spending more time on your oral health can certainly help. I used these chewable oral probiotics by SuperTeeth to manage bad breath.
My Observations About the “Eat, Fast, Feast” Diet
Some interesting things I noticed while doing the keto + intermittent fasting diet:
- You can eat lots of cheese. It’s surprising to think that eating cream cheese and blocks of cheddar can support weight loss—but I guess this typically only works when you’re doing keto.
- There IS such a thing as too much cheese. A popular keto recipe is “crockpot crack chicken”—there are countless variations of it. I found it overwhelming and too rich for my taste—too much cream cheese and bacon. A bellyache in the making.
- The diet worked without exercise. I followed this diet in January when it was chilly outside, so I didn’t exercise much. I went running once a week and that was it. I still lost a bunch of weight.
- Losing weight was super easy on this diet. People tend to congratulate you when you lose weight, but I didn’t feel comfortable taking credit this time around. This diet was too easy. Basically, I just ate lots of cheese and the weight came off surprisingly easy.
- It works like a health reset. Abstaining from sugar and carbs for four weeks changed the way I approached food. My cravings went away and I stopped thinking about food all the time. It also set me up for a healthy rest of the year, and losing the other portion of my body weight wasn’t hard at all.
If you’re looking for a structured approach to weight loss and haven’t had much luck with other methods, Eat, Fast, Feast is worth exploring—even if you only follow the first four weeks, like I did.
Jay W. Richards released several interesting titles I wouldn’t mind checking out next—especially the one about COVID:
- The Price of Panic: How the Tyranny of Experts Turned a Pandemic into a Catastrophe
- The Human Advantage: The Future of American Work in an Age of Smart Machines
Have you read Eat, Fast, Feast and if so, what did you think? Did you end up trying this diet and losing weight?
Last Updated on April 9, 2026 by Sarah Ann
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