The Everything Guide to Intermittent Fasting: Features 5:2, 16/8, and Weekly 24-Hour Fast Plans

by Lindsay Boyers

Overview

Learn all about intermittent fasting with this comprehensive guide—from its health benefits to how to safely implement fasting into your life and diet—with 100 recipes for nutrient dense foods and meals under 500 calories.

Intermittent fasting involves alternating cycles of fasting and eating, all within a set time schedule. Think of it more as a pattern of living and eating than a diet. Because unlike diets, there aren’t any strict rules on what you can and can’t eat—intermittent fasting is all about timing!

Recently, many scientific and medical studies have pointed to the benefits of intermittent fasting, from its weight loss results to its impact on disease. Not only does intermittent fasting help you lose those stubborn pounds, it can increase your energy, help produce good gut bacteria, reduce inflammation, eliminate sugar cravings, and boost mental focus.

But to reap the full benefits, you have to do it right. With The Everything Guide to Intermittent Fasting, you’ll learn all you need to know to start safely incorporating intermittent fasting into your everyday life. This accessible and practical guide includes information on the different ways to fast, when to eat, why fasting benefits your body, which foods to eat to help you feel your best, and can help you determine which intermittent fasting plan best suits you.

Featuring 100 recipes for nutrient-dense foods that will keep you full longer, and including tips, techniques, and advice from registered dietician, Lindsay Boyers, there’s never been an easier way to look and feel your best.

Product Details

ISBN-13:	9781507208410
Publisher:	Adams Media
Publication date:	12/04/2018
Series:	Everything Series
Pages:	288
Sales rank:	61,398
Product dimensions:	7.90(w) x 9.10(h) x 0.70(d)

About the Author

Lindsay Boyers, CHNC is a nutrition consultant with extensive experience in a wide range of dietary therapies including the ketogenic diet. She also specializes in elimination diets, gut health, and identifying food sensitivities in her clients. Lindsay’s articles on nutrition and health have been published on various health and wellness sites, including Healthline.com, Livestrong.com, and JillianMichaels.com. She lives in Shrewsbury, Massachusetts.

Table of Contents

Introduction 9

01 The Basics of Intermittent Fasting 11

What Is Intermittent Fasting? 12

A History of Fasting 14

The Science Behind the Fast 17

Is Fasting Right for You? 19

Getting Ready to Fast 24

02 What to Expect 27

How Your Mind Will Feel 28

How Your Body Will Feel 30

Staving Off Hunger 31

Tips and Tools to Stay Focused 35

03 Health Benefits of Intermittent Fasting 41

Weight Loss 42

Improved Blood Sugar Regulation 47

Decreased Inflammation 49

A Healthier Heart 53

A Healthier Brain 56

04 Types of Intermittent Fasting 57

Fasting and Autophagy 58

Choosing the Best Fasting Protocol for You 68

05 What Do I Eat? 71

Choosing a Diet That's Right for You 72

Basic Nutrition Elements 76

06 Fasting Myths and Questions 89

Will Starvation Mode Kick In? 90

Don't You Lose Muscle by Fasting? 91

Will My Blood Sugar Get Too Low? 92

Does Fasting Lead to Binges? 92

When Should I Exercise While Fasting? 93

Now I Can Eat Whatever I Want, Right? 97

Isn't Fasting Bad for Women? 100

07 Breakfast 103

08 Lunch 135

09 Dinner 167

10 Snacks 199

11 Dessert 231

Appendix A Sample Two-Week Meal Plans 263

Appendix B Best Food Choices 271

Appendix C Recipes with Calorie Breakdown 273

Standard US/Metric Measurement Conversions 279

Index 281