Complete Guide to Intermittent Fasting: The Eating Pattern Making Weight Loss Possible While Eating the Foods You Want for Women and Men, Highly Effective Fasting Tips to Stay Slim Permanently
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About this ebook
Discover how to eat the foods you want and continue to lose weight and burn fat. The days of following a strict weight loss diet is over and welcome to the world of intermittent fasting.
The truth is many weight loss diet plans or regiments aren't long term solutions. It's no secret that weight loss is difficult but maintaining the pounds shed is what most people struggle with. I have no doubt many of you have heard of South Beach, Weight Watchers, Atkins, and other weight loss diets. What they all have in common is they make you stomach bland foods you have no desire to eat. Again, this is not a long-term solution and you are stuck day dreaming on you can rid yourself of these diets after you've accomplished your health goals.
So, what's the solution? Well, it's an eating schedule that allows you to eat when it's time to eat and not eat when the window is over. It's that simple. Noticed I said "eating schedule" knowingly called intermittent fasting and not a diet plan. This allows you to finally eat the foods you want and continue to shed off the excess weight. Learn how with this book.
The goal of the book is simple: teach you how to get started on an intermittent fast as a long-term weight loss solution.
You will learn:
Many different fasting regiments for different life styles.
Simple strategies to maintain the fast and negate hunger.
Techniques to avoid over eating during the eating window.
Simple habits to follow to prevent you from falling off the band wagon.
The benefits of fasting and why it's the long-term solution you've been looking for.
This book is tailored to be concise and direct so you can see results immediately. Inside you will find practical science-back information and how you can get started right now with intermittent fasting.
Christine Moore
Christine Moore has been writing for many years as well as teaching piano and primary school. She has written “The Giant Who Ate Clouds,” which was published in the French children’s magazine Toboggan. She has had articles published in parenting magazines in Australia. She is also an artist whose portfolio was published in Craft Arts International magazine. The very traditional yet always contemporary topic of security blankets is embraced by the writer with humor and fantasy, leaving room for imagination and wonder. She lives in Tasmania with her husband, two dogs, a cat, and two fish.
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Complete Guide to Intermittent Fasting - Christine Moore
Complete Guide to Intermittent Fasting
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The Eating Pattern Making Weight Loss Possible While Eating the Foods You Want for Women and Men, Highly Effective Fasting Tips to Stay Slim Permanently
––––––––
Christine Moore
© Copyright 2019 - All rights reserved.
The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.
Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly.
Legal Notice:
This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.
Disclaimer Notice:
Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.
By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.
Contents
Introduction
Chapter 1:
What is Intermittent Fasting?
Chapter 2:
The Benefits of an Intermittent Fast
Chapter 3:
Common Side Effects of Intermittent Fasting
Chapter 4:
Choices for Intermittent Fasting
Chapter 5:
Starving Yourself Vs Intermittent Fasting
Chapter 6:
What Foods Should I Eat on An Intermittent Fast?
Chapter 7:
The Safe Way to End Your Fast
Chapter 8:
The Safe Way to Eat During Your Eating Window
Chapter 9:
How to Prepare for Intermittent Fasting
Chapter 10:
How to Get Back on Track if You Fall Off the Fast
Chapter 11:
Exercising While Intermittent Fasting
Chapter 12:
Tips to Stay Motivated and Success
Chapter 13:
Common Questions
Conclusion
Introduction
The following chapters will discuss the important topics you need to know before getting started on an intermittent fast. Intermittent fasting is an important eating plan that can help you burn fat, limit your calories, and improve a whole host of different health issues. This guidebook will be your trusty tool to fully understand an intermittent fast and how to get started.
In this guidebook, we will look at the different aspects of an intermittent fast. We will look at what this fasting is, how it works better than other forms of dieting, some of the health benefits, what foods you should eat on the diet, how to figure out your daily calories, and more. When you finish this guidebook, you will be ready to get started with intermittent fasting on your own.
When you are ready to lose weight without having to religiously count calories, and you want to improve many different aspects about your health, check out this guidebook to help you learn more about an intermittent fast.
Chapter 1:
What is Intermittent Fasting?
Intermittent fasting is a way of eating that can help to improve your life and your health. While traditional calorie restriction can be hard on a person and can result in overeating and binging, intermittent fasting helps you to avoid the hunger pains and still lose weight.
The traditional American diet asks us to eat three meals a day, along with snacks. We are basically allowing ourselves to eat all day long. We have breakfast right when we wake up in the morning and often finish out the day with a little snack before bed.
This is seen as normal in our culture, but it is opening the door to overeating. It is very difficult to stay within your calorie guidelines while having meals spread throughout the day. This overeating leads to weight gain, heart conditions, type 2 diabetes, and more.
Intermittent fasting is here to help solve some of these issues. It works to restrict you’re eating window so instead of allowing yourself to eat all day, you will only eat for a specified number of hours each day. There are also options that require you to go all day without eating. The idea here is when you restrict how much time you can eat; you can naturally restrict how many calories you consume.
In addition, intermittent fasting forces the body to delve into its fat stores in order to fuel the body through the day. Even if you are getting enough calories during the day, it is likely that the body will run out between the start of the fast and when it ends (usually sixteen hours or more for the fast). Instead of providing the body with food right away, you will make it go into the fat reserves of the body to provide you with enough energy.
This works for you in several ways. First, you still get the benefit of having enough energy, even if it has been awhile since you have eaten. None of the intermittent fasts go long enough that you are truly starving your body, so you won’t have to deal with that issue.
Second, you can lose weight on an intermittent fast. When you eat fewer calories and ask the body to metabolize some of the extra fat around your body, you are going to see weight loss in no time. Even after just a few weeks, it is likely that you will be able to visibly see the differences in weight loss.
And thirdly, when you ask the body to go through all the reserve fat that is on the body, you can get rid of all that excess fat around the middle. That excess fat on your stomach and thighs is not only unattractive to most people, it can also cause a lot of health conditions. By digging into that area of your body and using it for energy, you are not only making yourself look nicer and fitter, you are also improving your health.
One nice thing about intermittent fasting is that you are the one in control. Basically, if you make sure that your eating windows are smaller than your fasting windows, you will see some results. There are several options when it comes to an intermittent fast, and you can easily choose the one that works best for your hunger levels, your comfort levels, and even with your schedule.
How Intermittent Fasting Helps Improve Insulin Sensitivity
When you take in food, your body is going to break it all down in the stomach. The glucose, or the sugar, from that food is then going to be absorbed into the bloodstream and transported to the cells. Glucose is not always a bad thing. It is there to give your cells the fuel that is needed to complete their jobs.
Insulin is the hormone that will tell your cells that they should accept the glucose fuel from the blood. When the body receives a signal that you have eaten,