Intermittent Fasting For Dummies

Title Page
Copyright Page
Table of Contents
Introduction
	About This Book
	Foolish Assumptions
	Icons Used in This Book
	Beyond the Book
	Where to Go from Here
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)
			Recognizing the nuts and bolts of intermittent fasting
			Delving deeper into how intermittent fasting works
		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
			Taking a self-inventory
			Considering your reasons for weight loss
			Setting your weekly SMART 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
	Chapter 3 Verifying Calories As Your Last Resort
		Examining How Your Intermittent Fasting Plan Is Going
			Explaining calorie surplus and deficit
			Studying Calories 101
			Balancing your equation
		Calculating Your Ideal Calorie Range
			Curbing your calories in
			Expending your calories out
			Following the 80:20 rule
			Trying just one more time
	Chapter 4 Understanding the Link Between Weight and Health
		Discovering What the Scientists Know about Being Overweight
			Enumerating the numerous health risks of being overweight
			Seeing why where you store your fat matters
		Beating the Odds of Inheriting the Fat Genes
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
			How intermittent fasting affects your cells and hormones
			Flipping your metabolic switch
		Understanding Why Intermittent Fasting Works
			Illuminating the three metabolic states
			Examining the important role of ketones
			Discovering the facts on fat
			Revving up your metabolic rate
		Circling the Circadian Rhythm Connection
	Chapter 6 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
			Seeing how intermittent fasting targets belly 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
	Chapter 7 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
Part 3 Evaluating the Most Popular Intermittent Fasting Plans
	Chapter 8 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
		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
	Chapter 9 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
			Losing the fat and keeping the muscle
			Recognizing how much is too much
		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
			Examining the pros and cons
			Seeing what the research says
		Visualizing an Eat-Stop-Eat Intermittent Fast— A Sample 1-Week Calendar
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
			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
		Destressing with Mindful Exercise
			Eyeing the many benefits of yoga
			Recognizing the art of rhythmic breathing
	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
			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
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
			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
		Keeping Those Grains Whole
		Powering Up with Plants
	Chapter 18 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
	Chapter 19 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
	Chapter 20 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
	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
Part 6 Using Tools for Success
	Chapter 23 Tracking Your Intermittent Fasting Progress
		Journaling for Success
		Graphing Your Progress
			Monitoring your SMART goals
		Penciling in the Bigger Picture — Keeping Track of Why
	Chapter 24 Getting Support during Your Intermittent Fast
		Getting Help from a Professional
		Enlisting Friends and Family
		Dealing with Setbacks
Part 7 The Part of Tens
	Chapter 25 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
	Chapter 26 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
EULA