Janet Bond Brill - Intermittent Fasting For Dummies

Intermittent Fasting For Dummies®

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Copyright © 2021 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2020946748

ISBN: 978-1-119-72409-4

ISBN: 978-1-119-72403-2 (ebk); ISBN: 978-1-119-72410-0 (ebk)

1 Cover

2 Title Page

3 Copyright

4 Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here

5 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) 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 Calculating Your Healthy Weight Range Chapter 3: Verifying Calories As Your Last Resort Examining How Your Intermittent Fasting Plan Is Going Calculating Your Ideal Calorie Range Chapter 4: Understanding the Link Between Weight and Health Discovering What the Scientists Know about Being Overweight Beating the Odds of Inheriting the Fat Genes

6 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 Understanding Why Intermittent Fasting Works Circling the Circadian Rhythm Connection Chapter 6: Identifying the Health Benefits to Intermittent Fasting Comprehending Why Intermittent Fasting Is a Powerful Weight-Loss Tool Discovering the Numerous Health Benefits to the Body Chapter 7: Determining Whether Intermittent Fasting Is Right for You Getting Permission from Your Personal Doctor Throwing a Big Red Flag — Warnings for Diabetics Recognizing Who Shouldn’t Intermittent Fast Surveying the Eating Disorder Silent Epidemic Restricting Children from Intermittent Fasting

7 Part 3: Evaluating the Most Popular Intermittent Fasting Plans Chapter 8: Knowing What to Eat During Your Fasting and Feasting Times Keeping Your Goals What You Can Eat When You’re Fasting What You Can Eat When You’re Feasting Weighing Keto and Intermittent Fasting — Not a Healthy Combination Chapter 9: Trying the 16:8 Time-Restricted Intermittent Fasting Plan Clarifying What Time-Restricted Intermittent Fasting Is 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 Visualizing an Eat-Stop-Eat Intermittent Fast— A Sample 1-Week Calendar

8 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 Healing Your Body with Strength Training Destressing with Mindful Exercise 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 Breaking Your Behavior Chain Diving into Mindful Eating

9 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 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 Knowing How to Read Labels Chapter 19: Stocking Your Fridge, Freezer, and Pantry with Nutrition Organizing a Healthy Refrigerator Arranging a Healthy Pantry Chapter 20: Making Cooking at Home a Delicious Habit Simplifying Your Cooking and Your Life Boning Up on the Healthiest Cooking Techniques 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