Details

Intermittent Fasting For Dummies


Intermittent Fasting For Dummies


1. Aufl.

von: Janet Bond Brill

17,99 €

Verlag: Wiley
Format: PDF
Veröffentl.: 13.10.2020
ISBN/EAN: 9781119724032
Sprache: englisch
Anzahl Seiten: 320

DRM-geschütztes eBook, Sie benötigen z.B. Adobe Digital Editions und eine Adobe ID zum Lesen.

Beschreibungen

<p><b>Lose weight and belly fat, prevent disease, boost metabolism, and live longer!</b></p> <p>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: </p> <ul> <li>Promoting weight and body fat loss (especially stubborn belly fat)</li> <li>Stabilizing blood sugar levels, reducing insulin resistance, and managing diabetes</li> <li>Increasing resistance to stress and suppressing inflammation</li> <li>Improving cardiovascular health including lowering resting heart rate, blood pressure and “bad” cholesterol levels</li> <li>Supporting brain health and improving memory</li> <li>Fighting premature aging</li> <li>Fostering a healthier gut</li> <li>Boosting psychological well-being</li> </ul> <p>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 <i>Intermittent Fasting For Dummies </i>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.</p> <ul> <li>Choose the right plan and stick to it</li> <li>Make more than 40 healthy and delicious nutritionist-approved meals</li> <li>Lose weight and body fat and keep it off</li> <li>Improve overall health and prevent disease</li> </ul> <p>Wherever you are in your health journey―seeking weight loss, getting fitter, living a disease prevention lifestyle or building muscle―<i>Intermittent Fasting For Dummies</i> shows you how to make the science of "too good to be true" into a truly effective part of your regular, healthy routine.</p>
<p><b>Introduction</b><b> 1</b></p> <p>About This Book 1</p> <p>Foolish Assumptions 2</p> <p>Icons Used in This Book 3</p> <p>Beyond the Book 3</p> <p>Where to Go from Here 4</p> <p><b>Part 1: Getting Started with Intermittent Fasting 5</b></p> <p><b>Chapter 1: The Lowdown on Intermittent Fasting, Just the Basics</b><b> 7</b></p> <p>Defining Exactly What Intermittent Fasting is (and Isn’t) 8</p> <p>Recognizing the nuts and bolts of intermittent fasting 9</p> <p>Delving deeper into how intermittent fasting works 10</p> <p>Considering Your Intermittent Fasting Options 12</p> <p>Answering Your Frequently Asked Questions 15</p> <p>Taking the First Steps of Change 16</p> <p><b>Chapter 2: Assessing Your Goals</b><b> 19</b></p> <p>Understanding What a Healthy Weight Range is for You 20</p> <p>Taking a self-inventory 20</p> <p>Considering your reasons for weight loss 21</p> <p>Setting your weekly SMART goals 22</p> <p>Calculating Your Healthy Weight Range 25</p> <p>Making friends with the scale 25</p> <p>Guesstimating accurately 26</p> <p>Using your Body Mass Index to see whether you’re overweight 27</p> <p>Gauging your inches to link your weight and health 29</p> <p>Determining what a healthy percentage of body fat is for you 31</p> <p><b>Chapter 3: Verifying Calories As Your Last Resort</b><b> 33</b></p> <p>Examining How Your Intermittent Fasting Plan is Going 34</p> <p>Explaining calorie surplus and deficit 34</p> <p>Studying Calories 101 36</p> <p>Balancing your equation 36</p> <p>Calculating Your Ideal Calorie Range 37</p> <p>Curbing your calories in 37</p> <p>Expending your calories out 38</p> <p>Following the 80:20 rule 42</p> <p>Trying just one more time 43</p> <p><b>Chapter 4: Understanding the Link Between Weight and Health</b><b> 45</b></p> <p>Discovering What the Scientists Know about Being Overweight 46</p> <p>Enumerating the numerous health risks of being overweight 46</p> <p>Seeing why where you store your fat matters 53</p> <p>Beating the Odds of Inheriting the Fat Genes 55</p> <p><b>Part 2: Grasping the Health Benefits of Intermittent Fasting 57</b></p> <p><b>Chapter 5: Navigating the Science of Intermittent Fasting</b><b> 59</b></p> <p>Discerning What The Scientists Know about Intermittent Fasting 60</p> <p>How intermittent fasting affects your cells and hormones 61</p> <p>Flipping your metabolic switch 62</p> <p>Understanding Why Intermittent Fasting Works 63</p> <p>Illuminating the three metabolic states 64</p> <p>Examining the important role of ketones 65</p> <p>Discovering the facts on fat 66</p> <p>Revving up your metabolic rate 67</p> <p>Circling the Circadian Rhythm Connection 67</p> <p><b>Chapter 6: Identifying the Health Benefits to Intermittent Fasting</b><b> 69</b></p> <p>Comprehending Why Intermittent Fasting is a Powerful Weight-Loss Tool 70</p> <p>Creating a sustainable calorie deficit 70</p> <p>Losing the fat and gaining muscle 71</p> <p>Seeing how intermittent fasting targets belly fat 73</p> <p>Discovering the Numerous Health Benefits to the Body 74</p> <p>Outlining the diseases/disorders affected 75</p> <p>Considering the mechanics behind the results 78</p> <p>Realizing the positive effects on the brain 79</p> <p>Identifying the benefits for longevity 79</p> <p>Renewing your body with autophagy 80</p> <p><b>Chapter 7: Determining Whether Intermittent Fasting is Right for You</b><b> 81</b></p> <p>Getting Permission from Your Personal Doctor 82</p> <p>Know your numbers 82</p> <p>Give it time 83</p> <p>Throwing a Big Red Flag — Warnings for Diabetics 84</p> <p>Assessing type 1 and type 2 diabetes 85</p> <p>Focusing on the risks 86</p> <p>Recognizing Who Shouldn’t Intermittent Fast 87</p> <p>Surveying the Eating Disorder Silent Epidemic 89</p> <p>Restricting Children from Intermittent Fasting 90</p> <p><b>Part 3: Evaluating the Most Popular Intermittent Fasting Plans 91</b></p> <p><b>Chapter 8: Knowing What to Eat During Your Fasting and Feasting Times</b><b> 93</b></p> <p>Keeping Your Goals 93</p> <p>Fasting goal — Deplete your glucose stores 94</p> <p>Feasting goal — Consume healthful foods 94</p> <p>What You Can Eat When You’re Fasting 94</p> <p>Drinking your way through your intermittent fast 95</p> <p>Loving black coffee 96</p> <p>What You Can Eat When You’re Feasting 99</p> <p>Knowing what to eat: Some quick tips 99</p> <p>Why eating a plant-based diet is smart 99</p> <p>Weighing Keto and Intermittent Fasting — Not a Healthy Combination 100</p> <p>Understanding why the Keto Diet and intermittent fasting don’t mix 101</p> <p>What’s wrong about keto: What you shouldn’t and should be eating 102</p> <p><b>Chapter 9: Trying the 16:8 Time-Restricted Intermittent Fasting Plan</b><b> 105</b></p> <p>Clarifying What Time-Restricted Intermittent Fasting is 106</p> <p>Trying the 16:8 time-restricted plan 106</p> <p>Seeing why the 16:8 plan is easy 107</p> <p>Losing the fat and keeping the muscle 108</p> <p>Recognizing how much is too much 109</p> <p>Visualizing a Time-Restricted Fasting Plan — A Sample 1-Week Calendar 110</p> <p><b>Chapter 10: Enlisting the Warrior Intermittent Fasting Plan</b><b> 111</b></p> <p>Describing What The Warrior Intermittent Fasting Plan is 111</p> <p>Eyeing the Pros and Cons to the Warrior Intermittent Fasting Plan 113</p> <p>Exercising during Your Warrior Intermittent Fast 114</p> <p>Visualizing a Warrior Intermittent Fast — A Sample 1-Week Calendar 115</p> <p><b>Chapter 11: Attempting the Alternate Day Intermittent Fasting Plan</b><b> 117</b></p> <p>Explaining the Different Versions of Alternate Day Intermittent Fasting Plans 117</p> <p>Understanding the Science of the Alternate Day Intermittent Fasting Plan 118</p> <p>Benefiting from the Alternate Day Intermittent Fasting Plan 120</p> <p>Exercising during Your Alternate Day Intermittent Fast 121</p> <p>Eyeing an Alternate Day Intermittent Fast — A Sample 1-Week Calendar 122</p> <p><b>Chapter 12: Applying the 5:2 Intermittent Fasting Plan</b><b> 123</b></p> <p>Shedding Light on the 5:2 Intermittent Fasting Plan 123</p> <p>Examining the Science of the 5:2 Intermittent Fasting Plan 124</p> <p>Exercising during Your 5:2 Intermittent Fast 125</p> <p>Visualizing a 5:2 Intermittent Fast — A Sample 1-Week Calendar 126</p> <p><b>Chapter 13: Starting the Eat-Stop-Eat Intermittent Fasting Plan</b><b> 127</b></p> <p>Perusing the Eat-Stop-Eat Intermittent Fasting Plan 127</p> <p>Examining the pros and cons 128</p> <p>Seeing what the research says 129</p> <p>Visualizing an Eat-Stop-Eat Intermittent Fast— A Sample 1-Week Calendar 130</p> <p><b>Part 4: Customizing Your Complete Intermittent Fasting Plan 131</b></p> <p><b>Chapter 14: Combining Daily Exercise with Your Intermittent Fasting Plan</b><b> 133</b></p> <p>Capturing What You Need to Know about Intermittent Fasting and Exercise 134</p> <p>Transforming Your Body with Cardiovascular Conditioning 136</p> <p>Recognizing common cardio 136</p> <p>Mapping out when and how 137</p> <p>Paying attention to your body 138</p> <p>Healing Your Body with Strength Training 139</p> <p>Slowing down aging 139</p> <p>Building muscle: No magic, just hard work 140</p> <p>Planning when and how 141</p> <p>Destressing with Mindful Exercise 143</p> <p>Eyeing the many benefits of yoga 143</p> <p>Recognizing the art of rhythmic breathing 144</p> <p><b>Chapter 15: Paying Attention to Possible Speed Bumps When Intermittent Fasting</b><b> 145</b></p> <p>Handling Hunger Fears 146</p> <p>Curbing Those Cravings 146</p> <p>Igniting Your Energy 148</p> <p>Heading Off Headaches 149</p> <p>Dealing With Scheduling Issues 150</p> <p>Finding Your Stress Relievers 151</p> <p><b>Chapter 16: Changing Your Connection with Food</b><b> 155</b></p> <p>Assessing Your Relationship with Food 155</p> <p>Determining what kind of eater you are 156</p> <p>Taking control of emotional eating behaviors 157</p> <p>Breaking Your Behavior Chain 158</p> <p>Rearranging your food environment 159</p> <p>Changing unhealthy eating behaviors 160</p> <p>Getting a handle on your hunger 161</p> <p>Diving into Mindful Eating 162</p> <p>Practicing mindful eating techniques 162</p> <p>Reviewing the habits of healthy eaters 163</p> <p><b>Part 5: Intermittent Fasting Made Easy: Eating, Shopping, and Cooking 165</b></p> <p><b>Chapter 17: Adding the Mediterranean Diet to Your Intermittent Fasting Plan</b><b> 167</b></p> <p>Incorporating the Mediterranean Diet into Your Intermittent Fasting Plan 168</p> <p>Grasping the Laws on Lean Protein 170</p> <p>Eat more plant and fish protein 171</p> <p>For vegans and vegetarians: Focus on plant protein 172</p> <p>Add healthy fish protein 172</p> <p>Making Extra-Virgin Olive Oil (EVOO) Your Main Fat 173</p> <p>Keeping Those Grains Whole 174</p> <p>Powering Up with Plants 178</p> <p><b>Chapter 18: Going Grocery Shopping, Healthfully</b><b> 181</b></p> <p>Finding Your Way around the Supermarket 182</p> <p>Shopping with a plan 182</p> <p>Analyzing where everything is located in the supermarket 183</p> <p>Organizing your shopping cart 184</p> <p>Favoring farmers’ markets 185</p> <p>Knowing How to Read Labels 186</p> <p>Sizing up the ingredient list 189</p> <p>Searching for sugar 189</p> <p>Slashing the sodium 191</p> <p>Rating the frozen meals 192</p> <p>Going organic 193</p> <p><b>Chapter 19: Stocking Your Fridge, Freezer, and Pantry with Nutrition</b><b> 195</b></p> <p>Organizing a Healthy Refrigerator 196</p> <p>Putting things in place 196</p> <p>Establishing a well-stocked freezer 197</p> <p>Arranging a Healthy Pantry 198</p> <p>Capitalizing on categories 199</p> <p>Knowing what and where to store food 200</p> <p><b>Chapter 20: Making Cooking at Home a Delicious Habit</b><b> 203</b></p> <p>Simplifying Your Cooking and Your Life 204</p> <p>Cookware 204</p> <p>Utensils 205</p> <p>Tools and gadgets 206</p> <p>Boning Up on the Healthiest Cooking Techniques 208</p> <p>Microwave cooking 209</p> <p>Roasting and baking 209</p> <p>Boiling 209</p> <p>Grilling 209</p> <p>Sautéing and stir-frying 210</p> <p>Steaming 210</p> <p>Utilizing Additional Tips And Tricks to Maximize Nutrient Retention 211</p> <p><b>Chapter 21: Starting Your Healthy Recipe Collection</b><b> 213</b></p> <p>Serving Up Appetizers for Intermittent Fasting 214</p> <p>Savoring Salads, Soups, and Sandwiches 219</p> <p>Planning Plant-Based Entrees for Intermittent Fasting 229</p> <p>Fishing for Seafood Entrees 235</p> <p>Making Mediterranean Side Dishes for Intermittent Fasting 239</p> <p>Diving into Desserts and Snacks for Intermittent Fasting 245</p> <p><b>Chapter 22: Creating Your 5:2 Intermittent Fasting Recipes </b><b>253</b></p> <p>Making 500-Calorie Meals for Women 254</p> <p>Creating 600-Calorie Meals for Men 260</p> <p><b>Part 6: Using Tools for Success 267</b></p> <p><b>Chapter 23: Tracking Your Intermittent Fasting Progress</b><b> 269</b></p> <p>Journaling for Success 270</p> <p>Graphing Your Progress 271</p> <p>Monitoring your SMART goals 273</p> <p><b>Chapter 24: Getting Support during Your Intermittent Fast</b><b> 277</b></p> <p>Getting Help from a Professional 277</p> <p>Enlisting Friends and Family 279</p> <p>Dealing with Setbacks 280</p> <p><b>Part 7: The Part of Tens 283</b></p> <p><b>Chapter 25: Ten Myths about Intermittent Fasting Debunked</b><b> 285</b></p> <p>Intermittent Fasting Puts Your Body Into Starvation Mode 285</p> <p>Skipping Breakfast Makes You Fat 286</p> <p>Intermittent Fasting Slows Metabolism and Frequent Meals Boost It 286</p> <p>Eating Three Meals a Day is Better for Your Health 287</p> <p>You Need to Eat Protein Every Three Hours to Gain Muscle 287</p> <p>Intermittent Fasting Makes You Lose Muscle 287</p> <p>Intermittent Fasting Triggers Excessive Hunger and Makes You Overeat 288</p> <p>Intermittent Fasting is Harmful to the Brain 289</p> <p>Intermittent Fasting Causes Dangerous Drops in Blood Sugar 289</p> <p>Intermittent Fasting is Too Hard 290</p> <p><b>Chapter 26: Ten Healthiest Superfoods to Include When Intermittent Fasting</b><b> 291</b></p> <p>Black Coffee 292</p> <p>Spinach 292</p> <p>Quinoa 293</p> <p>Extra-Virgin Olive Oil (EVOO) 293</p> <p>Black Beans 293</p> <p>Beets 294</p> <p>Nuts and Seeds 294</p> <p>Broccoli 295</p> <p>Blackberries 295</p> <p>Lentils 296</p> <p>Index 297</p>
<p><b>Janet Bond Brill, PhD, RDN, FAND, LDN</b> 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.
<p><b>A revolutionary health plan for everyone!</b></p> No matter if you’re a beginner or more advanced intermittent faster, <i>Intermittent Fasting For Dummies</i> gives you advice and instructions in plain English to help you incorporate an intermittent fasting program in your life. Discover the top five most popular versions of intermittent fasting and decide which one is right for you: the 16:8 method; the Warrior intermittent fasting plan; the Alternate Day intermittent fasting plan; the 5:2 method; and the Eat-Stop-Eat intermittent fasting plan. Intermittent fasting is an effective and evidence-based technique designed to help you become the healthiest and happiest version of yourself. <p>Inside…</p> <ul> <li>Discover the science behind intermittent fasting</li> <li>Boost metabolism, gain the muscle, lose the fat</li> <li>Lose weight the right way</li> <li>Improve your health and fitness</li> <li>Prevent disease and illness</li> <li>Create more than 40 nutritious recipes</li> </ul>

Diese Produkte könnten Sie auch interessieren:

Biomedical Imaging
Biomedical Imaging
von: Reiner Salzer
PDF ebook
120,99 €
Clinical Reasoning in Occupational Therapy
Clinical Reasoning in Occupational Therapy
von: Linda Robertson
PDF ebook
38,99 €
Clinical Reasoning in Occupational Therapy
Clinical Reasoning in Occupational Therapy
von: Linda Robertson
EPUB ebook
38,99 €