I've seen the research about fasting (notable points: no muscle loss for the first 72 hours, increased metabolic rate and fat oxidation) and it's great. It really is. But I feel that it's left for those more experienced or those who have tried a simpler approach already. I'm not going to sit here and tell you that the every 2-4 hour feeding pattern is better for blood sugar levels (it's not), or that you'll lose fat faster this way (you won't). I certainly won't tell you that you can't eat anything after 8PM (insert arbitrary time here - c'mon people, your stomach doesn't know what time it is and calories after 8PM don't magically double).

All I'll say is that after years of observing people/clients struggling through diets, NOT adhering to this approach leads to binging or cheating most often, e.g., the day got hectic and I hadn't eaten for six hours and then I realized I was famished so I had a cheeseburger. Sorry. I'm the first one to tell you that many roads lead to Rome, but try this one first. It's a willpower issue, so why make it any harder on yourself?

Self explanatory. A meal is not a meal without protein. Protein is satiating (i.e., it keeps you full), and of all the macronutrients, it has the greatest TEF (thermic effect of food/feeding). TEF is a fancy way of saying cost of digestion. Protein costs your body more energy (calories) to break down than carbohydrates or fat. Remember the guy who told you to eat celery because it's a negative calorie food? The ultimate negative calorie food, in terms of net calories lost, is protein - not celery. One other thing I think people often forget is you can't effectively build or repair tissue (i.e., muscle) without protein. It's important. Eat it. As an aside, aim for 1g of protein per every lb. of body weight once you have ingrained the habit of eating proteins at every meal. 

Oh, and "complete" proteins denotes that the proteins contain all eight essential amino acids (animal proteins). If you're a vegetarian, learn which food combos yield complete proteins (e.g., beans and rice).

Start getting into this habit ASAP. It may seem odd or unappetizing at first, but you will acquire a taste for them as you go along. Nothing is healthier or makes you feel better than fruits and veggies; they're loaded in phytonutrients and antioxidants, among other things. If you're easing your way into it, get two veggie meals and one fruit meal per day, MINIMUM.https://supplementsbureau.com/backyard-healing-herbs-review/