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Janet Bond Brill. Intermittent Fasting For Dummies
Intermittent Fasting For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Intermittent Fasting For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Tables
List of Illustrations
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Getting Started with Intermittent Fasting
The Lowdown on Intermittent Fasting, Just the Basics
Defining Exactly What Intermittent Fasting Is (and Isn’t)
CLARIFYING STARVATION MODE: HINT, IT’S A MYTH
Recognizing the nuts and bolts of intermittent fasting
Delving deeper into how intermittent fasting works
Looking closer at the physiology
Examining the timeline of events
Considering Your Intermittent Fasting Options
MAKING THE EVOLUTION CONNECTION WITH TODAY’S INTERMITTENT FASTING
Answering Your Frequently Asked Questions
Taking the First Steps of Change
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
Understanding what SMART goals are
Forming your own SMART goals
Taking action after you reach your 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
Seeking pros to measure your body composition
Doing it yourself
Verifying Calories As Your Last Resort
Examining How Your Intermittent Fasting Plan Is Going
Explaining calorie surplus and deficit
LOOKING TO PHYSICS TO EXPLAIN CALORIES
Studying Calories 101
Balancing your equation
Calculating Your Ideal Calorie Range
Curbing your calories in
Expending your calories out
Burning calories through exercise
Doing the calculations
Following the 80:20 rule
Trying just one more time
Understanding the Link Between Weight and Health
Discovering What the Scientists Know about Being Overweight
Enumerating the numerous health risks of being overweight
Heart disease
High blood pressure
Stroke
Insulin resistance and type 2 diabetes
Syndrome X
Kidney disease and kidney failure
Cancer
High cholesterol and blood triglycerides
Gall bladder disease
Osteoarthritis, rheumatoid arthritis, and gout
Breathing problems
Sleep problems
Nonalcoholic fatty liver disease
Polycystic ovarian syndrome
Psychological effects
Reduced length and quality of life
IDENTIFYING THE CAUSES OF CALORIE SURPLUS
Seeing why where you store your fat matters
VISCERAL FAT’S UGLY SIDE
Beating the Odds of Inheriting the Fat Genes
Grasping the Health Benefits of Intermittent Fasting
Navigating the Science of Intermittent Fasting
THE EVOLUTION OF INTERMITTENT FASTING
Discerning What The Scientists Know about Intermittent Fasting
How intermittent fasting affects your cells and hormones
Cells
Hormones
Flipping your metabolic switch
Understanding Why Intermittent Fasting Works
Illuminating the three metabolic states
The fed state
The postabsorptive state
The fasted state
Examining the important role of ketones
Discovering the facts on fat
Revving up your metabolic rate
Circling the Circadian Rhythm Connection
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
KETONES — AN ENERGY SOURCE DURING FASTING
Seeing how intermittent fasting targets belly fat
BURNING STORED 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
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
Evaluating the Most Popular Intermittent Fasting Plans
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
Examining the health benefits to coffee
Seeing how coffee can help you succeed during your fast
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
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
EYEING THE SCIENCE: WHICH EATING WINDOW IS BEST?
Losing the fat and keeping the muscle
Recognizing how much is too much
Visualizing a Time-Restricted Fasting Plan — A Sample 1-Week Calendar
Enlisting the Warrior Intermittent Fasting Plan
Describing What The Warrior Intermittent Fasting Plan Is
WHERE THE TRUE WARRIOR DIET FIRST STARTED AND WHAT’S WRONG WITH IT
Eyeing the Pros and Cons to the Warrior Intermittent Fasting Plan
Exercising during Your Warrior Intermittent Fast
EXPLORING WHAT THE REAL WARRIORS ATE
Visualizing a Warrior Intermittent Fast — A Sample 1-Week Calendar
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
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
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
Customizing Your Complete Intermittent Fasting Plan
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
STRENGTH TRAINING 101
Destressing with Mindful Exercise
Eyeing the many benefits of yoga
Recognizing the art of rhythmic breathing
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
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
Intermittent Fasting Made Easy: Eating, Shopping, and Cooking
Adding the Mediterranean Diet to Your Intermittent Fasting Plan
Incorporating the Mediterranean Diet into Your Intermittent Fasting Plan
EAT LIKE YOU’RE IN CRETE
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
TIPS FOR BUYING EVOO
Keeping Those Grains Whole
Examining a whole grain
Finding a whole grain food
DIFFERENTIATING BETWEEN WHITE AND BROWN RICE
Powering Up with Plants
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
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
CONDIMENTS TO FLAVOR YOUR FOOD AND YOUR LIFE
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
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
Creating Your 5:2 Intermittent Fasting Recipes
Making 500-Calorie Meals for Women
Creating 600-Calorie Meals for Men
Using Tools for Success
Tracking Your Intermittent Fasting Progress
Journaling for Success
Graphing Your Progress
Monitoring your SMART goals
Penciling in the Bigger Picture — Keeping Track of Why
Getting Support during Your Intermittent Fast
Getting Help from a Professional
Enlisting Friends and Family
Dealing with Setbacks
The Part of Tens
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
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. Numbers
A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
R
S
T
U
V
W
Y
About the Author
Dedication
Author Acknowledgments
WILEY END USER LICENSE AGREEMENT
