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The Everything Guide to Intermittent Fasting: Features 5:2, 16/8, and Weekly 24-Hour Fast Plans
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Overview
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® |
Pages: | 288 |
Sales rank: | 138,217 |
Product dimensions: | 7.90(w) x 9.10(h) x 0.70(d) |
About the Author
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