Jump Start Ketosis: Intermittent Fasting for Burning Fat and Losing Weight

Jump Start Ketosis: Intermittent Fasting for Burning Fat and Losing Weight

by Kristen Mancinelli

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Overview

Master the easier, smarter way to achieve ketosis

Done properly, intermittent fasting will put your body into a state of ketosis where it burns fat instead of glucose for energy. It’s a very effective and safe way to lose body fat while retaining muscle mass. Detailing everything you need to know to start intermittent fasting today, this book offers practical advice on how to integrate it into your lifestyle and tips to make your fast go smoothly.

Intermittent fasting isn’t a restrictive diet. You can eat the foods you want! What changes is when you eat, not what you eat. There are no meals to track or calories to count, and it will actually lower your food expenses!

Guiding you step by step through the entire process, Jump Start Ketosis explains how to:

• Ramp up your “fat-burning machine”
• Avoid feeling weak or lethargic
• Lower your insulin levels
• Turn stored food into energy
• Lessen your hunger cravings


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Product Details

ISBN-13: 9781612438351
Publisher: Ulysses Press
Publication date: 10/23/2018
Pages: 192
Sales rank: 443,188
Product dimensions: 5.40(w) x 8.40(h) x 0.80(d)

About the Author

Kristen Mancinelli, MS, RDN is a registered dietitian nutritionist specializing in high fat/low carb and ketogenic diets and intermittent fasting. She guides clients to success using practical, achievable tactics that fit into their busy lives. Ms. Mancinelli has over 12 years of experience in nutrition counseling, helping adults of all ages lose weight and prevent or manage chronic disease. She also has experience in health technology, employee wellness, and training health professionals in related areas. Ms. Mancinelli holds a bachelor’s degree in chemistry from NYU and a master’s in nutrition and public health from Columbia University. Reach her with questions and for support at kristenmancinelli.com.

Table of Contents

Introduction 1

My Experience with Intermittent Fasting 4

A Simple and Effective Solution 6

Chapter 1 More Than Just Ketosis 11

What Fasting Does for Your Body 12

Ketosis Doesn't Always Equal Fat Loss 15

Chapter 2 The Unique Metabolic Benefits of Intermittent Fasting 17

Low Insulin Levels Allow You to Burn Fat 20

Growth Hormone Reduces Fat and Increases Lean Mass 25

Intermittent Fasting and Your Metabolism 28

How Is Intermittent Fasting Done? 31

Chapter 3 How the Body Gets Energy While Fasting 33

Energy Storage 34

Different Cells Use Different Fuels 38

The Body's Glucose Factory 39

Ketones Solve Two Big Problems 42

Ketone Testing 44

Chapter 4 Hunger and Satiety 47

How Hunger Works 48

It's Good to Skip Meals! 53

Chapter 5 Metabolic Flexibility and Using More Energy 55

What Is Metabolic Flexibility? 56

Using More Energy 63

Keep Your Metabolic Rate High: Get Moving 68

Chapter 6 How to Get Started If You're Unsure 72

Chapter 7 How to Practice Intermittent Fasting 81

Summary of Common Fasting Patterns 83

Time-Restricted Eating 85

Lengthening a Daily Fast 91

Fast a Couple Times Each Week 96

Infrequent Fasts 103

Breaking a Fast 108

Chapter 8 How to Take Care of Yourself with Intermittent Fasting 109

Drink Enough Fluids 115

Consume Sodium, Potassium, and Magnesium Regularly 117

Break Your Fast with Something Small 118

Cut Down on Your Alcohol Consumption 119

Take Time to Adjust 120

Don't Start Fasting in Periods of High Stress 121

Exercise on Empty 122

Risks of Fasting 123

Chapter 9 How to Eat When It's Time to Eat 127

Eat a Good Amount of Fat 128

Eat Protein in Moderation 131

Eat Non-Starchy Vegetables 132

Eat Fermented and Vinegared Foods 133

Foods to Avoid 134

The Ketogenic Diet and Fasting 139

Breaking Your Fast 142

Chapter 10 Recipes 147

Meat and Fish 147

Whole Roast Chicken 148

Chicken Broth 150

Chicken Livers 151

Pan-Roasted Rib Eye Steak with Pan Jus 152

Pork Belly 154

Lamb Meatballs 155

Brick Chicken 156

Pulled Pork 157

Pan-Seared Salmon Fillet 158

Baked Mackerel 159

Garlic Shrimp 160

Hearty Dishes 161

Bacon and Kale 162

Slow Baked Beans with Mustard Greens 163

Chicken Curry 165

Parmesan and Herb Frittata 166

Salads 167

Cobb Salad 168

Zesty Coleslaw 169

Chicken Salad with Mayo 170

Kale Salad with Roasted Pumpkin Seeds 171

Tomato and Sardine Lettuce Wrap 172

Seaweed Salad 173

Vegetables 174

Roasted Sunchokes 175

Caramelized Onions 176

Sautéed Broccoli Rabe or Broccolini 177

Cauliflower Soup 178

Mushroom Cream Soup 179

Roasted Kabocha Squash 180

Buttered Leeks 181

Creamed Spinach 182

Cauliflower Mash 183

Roasted Cauliflower 184

Mushrooms Sautéed in Butter and Thyme 185

Sauces, Dressings, and Condiments 186

Mayonnaise 187

Guacamole 188

Olive Tapenade 189

Tahini Dressing 190

Avocado Dressing 190

Easy Italian Dressing 191

Garlic-Butter-Lemon Sauce 192

Sauce Gribiche 193

Tomatillo Salsa 194

Asian Dipping Sauce 195

Chimichurri 196

Pesto 197

Tomato Sauce 198

Pickling Liquid Base 199

Pickled Red Onions 200

Acknowledgments 201

About the Author 202

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