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