Joe Thomas vouches for the intermittent fasting. Essentially, it's just a fancy word for skipping breakfast. But, he says he'll sometimes go over 24 hours after some kind of binge or cheat meal. I've been doing this for years before it was ever a 'thing'. I do it the most on weekends, which is aided by sleeping late and then just not eating until dinner type time, next thing you know you might've gone over 24 hours without eating. In general I think it works or at least has for me. Combine this with Louis' steps 1 and 2 and your basically guaranteed to lose weight and fat. He's basically describing a keto lite diet (also a Joe Thomas thing) where you basically keep the Keto principles in mind without being crazy about it. If you're crazy about it and do it non stop it'll create other negative effects. But the principles of low or massively reduced carbs and sugar are simple ways to cut calories and weight. As he also says in 4, eating protein heavy foods instead of those things will make you feel fuller longer. Even focusing on it for a week you'll drop 5-7 lbs no problem (well I guess relative to current weight). Sure, you are going to get hungry but after you do this often you'll learn that once you get over the initial hunger urge that it goes away and then you can go several more hours. Plus, your stomach shrinks and your body adjusts to needing less food. I've also seen plenty of people say Louis' number 3 also works for them. For me, seems if I start eating a small snack it's too easy just to eat more of it. I've also found that eating something small gets the metabolism rolling and gets me hungrier than just not eating at all. You see the small snack diet strategy a ton with fit women especially. To each their own. But count me as one who vouches for it keto-ish emphasis combined with IF. Check out Joe Thomas' twitter sometime if you're interested in his takes. he just was talking a ton about this about 5 days ago.