The Complete Guide to Intermittent Fasting provides the tools to help you feel confident, prepared and excited to start your intermittent fasting journey. What if you could follow an eating plan (not a diet) that helps you lose weight and burn body fat, improve your overall health—including cardiovascular, metabolic, insulin and blood sugar, brain function and anti-aging—while allowing you to eat your favorite foods most of the time? Intermittent fasting does all of that, which is why it’s now the fastest-growing eating lifestyle. Finally, we offer inspiration: stories of both “regular folks” and celebrities who swear by fasting, and an exploration of the way it can change your relationship with food and eating, and most importantly, let you look and feel your best.
THE COMPLETE GUIDE TO INTERMITTENT FASTING For Beginners
THE BASICS • This straightforward way of red-light-green-light eating may be how your body was designed to work.
THE PAUSE THAT REFRESHES • Changing when you eat may make a big difference in your metabolic health and body composition.
HEALTH BENEFITS OF FASTING • Here’s what the science says about how skipping meals for many hours at a time can be a boon for your body and mind.
THE EASY WAY TO A HEALTHIER GUT • Limiting the hours you eat leads to better digestion—but that’s only the beginning.
7 MYTHS BUSTED! • It’s one of the hottest eating patterns around these days, but fallacies about intermittent fasting abound. Not for long!
WHEN TO OPT OUT • For many people, IF isn’t a good fit.
EXERCISING ON EMPTY • Logging a morning sweat before eating is certainly trendy, but it may not help you burn more fat.
BY THE NUMBERS • There are different ways to fast, but it all comes down to picking a plan that works with your lifestyle.
HOW TO DO IT TIME-RESTRICTED EATING • Going without doesn’t have to be intimidating with this flexible approach to eating.
HOW TO DO IT THE 5:2 PLAN • Want to take your fasting to the next level? Try this ratio, which isn’t as restrictive as it sounds.
THE NEXT LEVEL • If the fasting way of life works for you, there are more advanced approaches to explore.
READY, SET, DON’T EAT! • If you want to dip a toe into fasting, these eight tips will set you up for success.
MAKE IT WORK • Like any diet, having a plan, being prepared and stocking up on healthy food will give you quicker results.
STOCK YOUR PANTRY • After the fast, make sure you have plenty of healthy options on hand.
NOW EAT THIS • When your window opens, fill up on nutritious, delicious fare.
PUMP UP THE PROs • Preserve muscle and boost your metabolism by making your meals high protein.
MEAL PREP FOR THE WIN • Chefs, dietitians and intermittent fasters agree that smart cooking strategies are the key to sticking with the program.
PAIR UP WITH OTHER DIETS • Intermittent fasting can align with many eating styles, but keep these considerations in mind when combining them.
5 TRICKS TO FEEL FULLER LONGER • Don’t be hangry. These science-backed tips will help you feast wisely so you’re more satisfied as you pass the time.
I TRIED IF FOR 30 DAYS • Eating this way highlighted some weak spots in one fasting newbie’s diet.
RESOURCES • Need guidance? Inspiration? Support? Try these books, podcasts and apps.
The Complete Guide to Intermittent Fasting for Beginners
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