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Intermittent Fasting For Dummies

Brill, Janet Bond


1. Auflage Januar 2021
320 Seiten, Softcover
Wiley & Sons Ltd

ISBN: 978-1-119-72409-4
John Wiley & Sons

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Lose weight and belly fat, prevent disease, boost metabolism, and live longer!

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. The truth is that intermittent fasting programs are popular because they are much easier to maintain than traditional, highly restrictive, calorie-controlled diets. Scientific studies show that intermittent fasting can have extraordinary health benefits such as:
* Promoting weight and body fat loss (especially stubborn belly fat)
* Stabilizing blood sugar levels, reducing insulin resistance, and managing diabetes
* Increasing resistance to stress and suppressing inflammation
* Improving cardiovascular health including lowering resting heart rate, blood pressure and "bad" cholesterol levels
* Supporting brain health and improving memory
* Fighting premature aging
* Fostering a healthier gut
* Boosting psychological well-being

If you are ready to get on the intermittent fasting bandwagon, then here is the perfect step-by-step guide to following an intermittent fasting plan of your choice. Whether it's the 16:8 method, the Warrior intermittent fasting plan; the Alternate Day intermittent fasting plan; the 5:2 method; or the Eat-Stop-Eat intermittent fasting plan. 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 tried and true evidence-based advice and information about the five most popular methods and 40+ 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 hormone, and reduces insulin and blood sugar levels.
* Choose the right plan and stick to it
* Make more than 40 healthy and delicious nutritionist-approved meals
* Lose weight and body fat and keep it off
* Improve overall health and prevent disease

Wherever you are in your health journey--seeking weight loss, getting fitter, living a disease prevention lifestyle or building 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.

Introduction 1

Part 1: Getting Started with Intermittent Fasting 5

Chapter 1: The Lowdown on Intermittent Fasting, Just the Basics 7

Chapter 2: Assessing Your Goals 19

Chapter 3: Verifying Calories As Your Last Resort 33

Chapter 4: Understanding the Link Between Weight and Health 45

Part 2: Grasping the Health Benefits of Intermittent Fasting 57

Chapter 5: Navigating the Science of Intermittent Fasting 59

Chapter 6: Identifying the Health Benefits to Intermittent Fasting 69

Chapter 7: Determining Whether Intermittent Fasting is Right for You 81

Part 3: Evaluating the Most Popular Intermittent Fasting Plans 91

Chapter 8: Knowing What to Eat During Your Fasting and Feasting Times 93

Chapter 9: Trying the 16:8 Time-Restricted Intermittent Fasting Plan 105

Chapter 10: Enlisting the Warrior Intermittent Fasting Plan 111

Chapter 11: Attempting the Alternate Day Intermittent Fasting Plan 117

Chapter 12: Applying the 5:2 Intermittent Fasting Plan 123

Chapter 13: Starting the Eat-Stop-Eat Intermittent Fasting Plan 127

Part 4: Customizing Your Complete Intermittent Fasting Plan 131

Chapter 14: Combining Daily Exercise with Your Intermittent Fasting Plan 133

Chapter 15: Paying Attention to Possible Speed Bumps When Intermittent Fasting 145

Chapter 16: Changing Your Connection with Food 155

Part 5: Intermittent Fasting Made Easy: Eating, Shopping, and Cooking 165

Chapter 17: Adding the Mediterranean Diet to Your Intermittent Fasting Plan 167

Chapter 18: Going Grocery Shopping, Healthfully 181

Chapter 19: Stocking Your Fridge, Freezer, and Pantry with Nutrition 195

Chapter 20: Making Cooking at Home a Delicious Habit 203

Chapter 21: Starting Your Healthy Recipe Collection 213

Chapter 22: Creating Your 5:2 Intermittent Fasting Recipes 253

Part 6: Using Tools for Success 267

Chapter 23: Tracking Your Intermittent Fasting Progress 269

Chapter 24: Getting Support during Your Intermittent Fast 277

Part 7: The Part of Tens 283

Chapter 25: Ten Myths about Intermittent Fasting Debunked 285

Chapter 26: Ten Healthiest Superfoods to Include When Intermittent Fasting 291

Index 297
Janet Bond Brill, PhD, RDN, FAND, LDN is an internationally recognized expert on fitness, nutrition, and health. She is a registered and licensed dietitian and nutritionist. She has published three books on the prevention of heart disease and numerous articles in reputable scientific journals.