Intermittent Fasting For Dummies

✍ Scribed by Janet Bond Brill

• Publisher: For Dummies
• Year: 2020
• Tongue: English
• Leaves: 323
• Category: Library

✦ Synopsis

You CAN do this! Intermittent fasting made easy.

So, you want to begin an intermittent fasting plan and embark on a leaner, healthier and longer life? You probably have already heard about this wildly popular health and fitness diet plan. Intermittent fasting continues to be one of the top google trending diet searches of the year. If you are ready to get on the intermittent fasting bandwagon, then here is the perfect detailed guide to following an intermittent fasting plan of your choice. There are several variations of intermittent fasting, each one is outlined in a step-by-step plan for you to follow. Remember, you choose the style that works best for your lifestyle.

The science is in—intermittent fasting has extraordinary health benefits. Intermittent fasting is the key that unlocks everything from sustainable weight and fat loss (especially that stubborn belly fat) to increased mental clarity and a serious boost in energy. Simply by consuming all of your food within a designated time period, you can ramp up your metabolism, reduce the risk of disease, and supercharge your workout or diet programs. No tedious calorie counting, weighing, measuring, or denying yourself your favorite foods. Too good to be true? No, but the trick—as with everything—is doing it in a safe and effective way and Intermittent Fasting For Dummies makes that easy, providing five of the most popular methods and 50+ recipes that will suit any lifestyle or diet.

Nutrition and fitness expert—and internationally recognized specialist in disease prevention—Janet Bond Brill shows you how to choose the method that suits you best, as well as guiding you through the science behind intermittent fasting, including how it ignites your fat-burning potential, promotes cellular repair, increases the production of growth hormones, and reduces insulin and blood sugar levels.

• Choose the right plan and stick to it
• Make more than 40 health and delicious calorie-controlled meals
• Maintain your weight loss
• Improve overall health and prevent disease

Wherever you are in your health journey—seeking weight loss or maintaining to promote disease prevention or build muscle—Intermittent Fasting For Dummies shows you how to make the science of "too good to be true" into a truly effective part of your regular, healthy routine.

✦ Table of Contents

Title Page
Copyright Page
Table of Contents
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1 Getting Started with Intermittent Fasting
Chapter 1 The Lowdown on Intermittent Fasting, Just the Basics
Defining Exactly What Intermittent Fasting Is (and Isn’t)
Recognizing the nuts and bolts of intermittent fasting
Delving deeper into how intermittent fasting works
Considering Your Intermittent Fasting Options
Answering Your Frequently Asked Questions
Taking the First Steps of Change
Chapter 2 Assessing Your Goals
Understanding What a Healthy Weight Range Is for You
Taking a self-inventory
Considering your reasons for weight loss
Setting your weekly SMART goals
Calculating Your Healthy Weight Range
Making friends with the scale
Guesstimating accurately
Using your Body Mass Index to see whether you’re overweight
Gauging your inches to link your weight and health
Determining what a healthy percentage of body fat is for you
Chapter 3 Verifying Calories As Your Last Resort
Examining How Your Intermittent Fasting Plan Is Going
Explaining calorie surplus and deficit
Studying Calories 101
Balancing your equation
Calculating Your Ideal Calorie Range
Curbing your calories in
Expending your calories out
Following the 80:20 rule
Trying just one more time
Chapter 4 Understanding the Link Between Weight and Health
Discovering What the Scientists Know about Being Overweight
Enumerating the numerous health risks of being overweight
Seeing why where you store your fat matters
Beating the Odds of Inheriting the Fat Genes
Part 2 Grasping the Health Benefits of Intermittent Fasting
Chapter 5 Navigating the Science of Intermittent Fasting
Discerning What The Scientists Know about Intermittent Fasting
How intermittent fasting affects your cells and hormones
Flipping your metabolic switch
Understanding Why Intermittent Fasting Works
Illuminating the three metabolic states
Examining the important role of ketones
Discovering the facts on fat
Revving up your metabolic rate
Circling the Circadian Rhythm Connection
Chapter 6 Identifying the Health Benefits to Intermittent Fasting
Comprehending Why Intermittent Fasting Is a Powerful Weight-Loss Tool
Creating a sustainable calorie deficit
Losing the fat and gaining muscle
Seeing how intermittent fasting targets belly fat
Discovering the Numerous Health Benefits to the Body
Outlining the diseases/disorders affected
Considering the mechanics behind the results
Realizing the positive effects on the brain
Identifying the benefits for longevity
Renewing your body with autophagy
Chapter 7 Determining Whether Intermittent Fasting Is Right for You
Getting Permission from Your Personal Doctor
Know your numbers
Give it time
Throwing a Big Red Flag — Warnings for Diabetics
Assessing type 1 and type 2 diabetes
Focusing on the risks
Recognizing Who Shouldn’t Intermittent Fast
Surveying the Eating Disorder Silent Epidemic
Restricting Children from Intermittent Fasting
Part 3 Evaluating the Most Popular Intermittent Fasting Plans
Chapter 8 Knowing What to Eat During Your Fasting and Feasting Times
Keeping Your Goals
Fasting goal — Deplete your glucose stores
Feasting goal — Consume healthful foods
What You Can Eat When You’re Fasting
Drinking your way through your intermittent fast
Loving black coffee
What You Can Eat When You’re Feasting
Knowing what to eat: Some quick tips
Why eating a plant-based diet is smart
Weighing Keto and Intermittent Fasting — Not a Healthy Combination
Understanding why the Keto Diet and intermittent fasting don’t mix
What’s wrong about keto: What you shouldn’t and should be eating
Chapter 9 Trying the 16:8 Time-Restricted Intermittent Fasting Plan
Clarifying What Time-Restricted Intermittent Fasting Is
Trying the 16:8 time-restricted plan
Seeing why the 16:8 plan is easy
Losing the fat and keeping the muscle
Recognizing how much is too much
Visualizing a Time-Restricted Fasting Plan — A Sample 1-Week Calendar
Chapter 10 Enlisting the Warrior Intermittent Fasting Plan
Describing What The Warrior Intermittent Fasting Plan Is
Eyeing the Pros and Cons to the Warrior Intermittent Fasting Plan
Exercising during Your Warrior Intermittent Fast
Visualizing a Warrior Intermittent Fast — A Sample 1-Week Calendar
Chapter 11 Attempting the Alternate Day Intermittent Fasting Plan
Explaining the Different Versions of Alternate Day Intermittent Fasting Plans
Understanding the Science of the Alternate Day Intermittent Fasting Plan
Benefiting from the Alternate Day Intermittent Fasting Plan
Exercising during Your Alternate Day Intermittent Fast
Eyeing an Alternate Day Intermittent Fast — A Sample 1-Week Calendar
Chapter 12 Applying the 5:2 Intermittent Fasting Plan
Shedding Light on the 5:2 Intermittent Fasting Plan
Examining the Science of the 5:2 Intermittent Fasting Plan
Exercising during Your 5:2 Intermittent Fast
Visualizing a 5:2 Intermittent Fast — A Sample 1-Week Calendar
Chapter 13 Starting the Eat-Stop-Eat Intermittent Fasting Plan
Perusing the Eat-Stop-Eat Intermittent Fasting Plan
Examining the pros and cons
Seeing what the research says
Visualizing an Eat-Stop-Eat Intermittent Fast— A Sample 1-Week Calendar
Part 4 Customizing Your Complete Intermittent Fasting Plan
Chapter 14 Combining Daily Exercise with Your Intermittent Fasting Plan
Capturing What You Need to Know about Intermittent Fasting and Exercise
Transforming Your Body with Cardiovascular Conditioning
Recognizing common cardio
Mapping out when and how
Paying attention to your body
Healing Your Body with Strength Training
Slowing down aging
Building muscle: No magic, just hard work
Planning when and how
Destressing with Mindful Exercise
Eyeing the many benefits of yoga
Recognizing the art of rhythmic breathing
Chapter 15 Paying Attention to Possible Speed Bumps When Intermittent Fasting
Handling Hunger Fears
Curbing Those Cravings
Igniting Your Energy
Heading Off Headaches
Dealing With Scheduling Issues
Finding Your Stress Relievers
Chapter 16 Changing Your Connection with Food
Assessing Your Relationship with Food
Determining what kind of eater you are
Taking control of emotional eating behaviors
Breaking Your Behavior Chain
Rearranging your food environment
Changing unhealthy eating behaviors
Getting a handle on your hunger
Diving into Mindful Eating
Practicing mindful eating techniques
Reviewing the habits of healthy eaters
Part 5 Intermittent Fasting Made Easy: Eating, Shopping, and Cooking
Chapter 17 Adding the Mediterranean Diet to Your Intermittent Fasting Plan
Incorporating the Mediterranean Diet into Your Intermittent Fasting Plan
Grasping the Laws on Lean Protein
Eat more plant and fish protein
For vegans and vegetarians: Focus on plant protein
Add healthy fish protein
Making Extra-Virgin Olive Oil (EVOO) Your Main Fat
Keeping Those Grains Whole
Powering Up with Plants
Chapter 18 Going Grocery Shopping, Healthfully
Finding Your Way around the Supermarket
Shopping with a plan
Analyzing where everything is located in the supermarket
Organizing your shopping cart
Favoring farmers’ markets
Knowing How to Read Labels
Sizing up the ingredient list
Searching for sugar
Slashing the sodium
Rating the frozen meals
Going organic
Chapter 19 Stocking Your Fridge, Freezer, and Pantry with Nutrition
Organizing a Healthy Refrigerator
Putting things in place
Establishing a well-stocked freezer
Arranging a Healthy Pantry
Capitalizing on categories
Knowing what and where to store food
Chapter 20 Making Cooking at Home a Delicious Habit
Simplifying Your Cooking and Your Life
Cookware
Utensils
Tools and gadgets
Boning Up on the Healthiest Cooking Techniques
Microwave cooking
Roasting and baking
Boiling
Grilling
Sautéing and stir-frying
Steaming
Utilizing Additional Tips And Tricks to Maximize Nutrient Retention
Chapter 21 Starting Your Healthy Recipe Collection
Serving Up Appetizers for Intermittent Fasting
Savoring Salads, Soups, and Sandwiches
Planning Plant-Based Entrees for Intermittent Fasting
Fishing for Seafood Entrees
Making Mediterranean Side Dishes for Intermittent Fasting
Diving into Desserts and Snacks for Intermittent Fasting
Chapter 22 Creating Your 5:2 Intermittent Fasting Recipes
Making 500-Calorie Meals for Women
Creating 600-Calorie Meals for Men
Part 6 Using Tools for Success
Chapter 23 Tracking Your Intermittent Fasting Progress
Journaling for Success
Graphing Your Progress
Monitoring your SMART goals
Penciling in the Bigger Picture — Keeping Track of Why
Chapter 24 Getting Support during Your Intermittent Fast
Getting Help from a Professional
Enlisting Friends and Family
Dealing with Setbacks
Part 7 The Part of Tens
Chapter 25 Ten Myths about Intermittent Fasting Debunked
Intermittent Fasting Puts Your Body Into Starvation Mode
Skipping Breakfast Makes You Fat
Intermittent Fasting Slows Metabolism and Frequent Meals Boost It
Eating Three Meals a Day Is Better for Your Health
You Need to Eat Protein Every Three Hours to Gain Muscle
Intermittent Fasting Makes You Lose Muscle
Intermittent Fasting Triggers Excessive Hunger and Makes You Overeat
Intermittent Fasting Is Harmful to the Brain
Intermittent Fasting Causes Dangerous Drops in Blood Sugar
Intermittent Fasting Is Too Hard
Chapter 26 Ten Healthiest Superfoods to Include When Intermittent Fasting
Black Coffee
Spinach
Quinoa
Extra-Virgin Olive Oil (EVOO)
Black Beans
Beets
Nuts and Seeds
Broccoli
Blackberries
Lentils
Index
EULA