Obesity is becoming an increasing problem. So, it’s no wonder that so many people are looking for a better way to lose weight. Traditional diets that restrict calories often fail to work for many people. It’s difficult to follow this type of diet in the long-term. This often leads to yo-yo dieting – an endless cycle of weight loss and gain. Not only does this often result in mental health issues, it can also lead to even more weight gain overall.
TABLE OF CONTENTS
Introduction ………………………………………………………………… 6
Why is Intermittent Fasting so Popular? ………………………………………..6
Chapter 1 – What is Intermittent Fasting? ………………………… 8
How is Intermittent Fasting Different from Other Diets? …………………9
The Origins of Intermittent Fasting……………………………………………..10
The Most Popular Types of Intermittent Fasting…………………………….11
Why do People Prefer Intermittent Fasting? ………………………………… 13
Chapter 2 – The Benefits of Intermittent Fasting………………. 15
Weight Loss……………………………………………………………………………… 16
Repairing Cells …………………………………………………………………………. 17
Insulin Sensitivity …………………………………………………………………….. 18
Enhanced Brain Function ………………………………………………………….. 19
Decreased Inflammation…………………………………………………………… 20
Chapter 3 – Why Does Intermittent Fasting Help to Promote
Weight Loss?………………………………………………………………. 23
Reduced Calorie Intake ………………………………………………………………23
Hormonal Changes Boost Metabolism …………………………………………25
Reduced Insulin Levels Speed Fat Burning …………………………………..26
Chapter 4 – Is Intermittent Fasting Safe? ……………………….. 26
Who Should Avoid Intermittent Fasting? ……………………………………..29
Could Intermittent Fasting Trigger an Eating Disorder?………………… 31
What are the Side Effects of Intermittent Fasting?…………………………32
Can Athletes try Intermittent Fasting? …………………………………………33
Is it Safe for Women to Fast? ………………………………………………………35
Chapter 5 – A Protocol for 16:8 Intermittent Fasting ………… 38
Choosing an Eating Window……………………………………………………… 38
Planning Healthy Foods……………………………………………………………..39
Choosing Calorie-Free Beverages ………………………………………………. 40
A Weekly Timetable …………………………………………………………………..42
Chapter 6 – A Protocol for 24-Hour Intermittent Fasting ….. 44
Introduction to the Eat-Stop-Eat Method……………………………………..45
Choosing Your Fasting Days ……………………………………………………….46
A Weekly Timetable …………………………………………………………………. 48
Chapter 7 – Other Types of Intermittent Fasting………………. 49
20:4 Fasting ……………………………………………………………………………..50
5:2 Fasting………………………………………………………………………………..52
36-Hour Fasting………………………………………………………………………..53
Alternate Day Fasting…………………………………………………………………54
Extended Fasts ………………………………………………………………………….55
Chapter 8 – How to Maximize Your Intermittent Fasting
Results ………………………………………………………………………..57
Exercise and Intermittent Fasting ……………………………………………….58
Choosing the Right Regime for You……………………………………………..59
Adding in Keto ………………………………………………………………………….62
Chapter 9 – How to get Started with Intermittent Fasting …. 64
Starting with a less Rigorous Regime……………………………………………65
Staying Hydrated ………………………………………………………………………67
Try Experimenting with Different Eating Patterns……………………….. 68
Chapter 10 – Addressing Common Questions ………………….. 70
Exercise and Fasting …………………………………………………………………. 71
What Should you eat During your Eating Window? ……………………….72
What can you Have in Your Fasting Period? …………………………………74
Can Children try Intermittent Fasting? ………………………………………..78
Is Fasting Unhealthy? ………………………………………………………………..79
Conclusion…………………………………………………………………..81
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