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    Intermittent Fasting For Weight Loss: How To Lose 20 Pounds Effortlessly In 30 Days
    Intermittent Fasting For Weight Loss: How To Lose 20 Pounds Effortlessly In 30 Days
    Intermittent Fasting For Weight Loss: How To Lose 20 Pounds Effortlessly In 30 Days
    Ebook110 pages1 hour

    Intermittent Fasting For Weight Loss: How To Lose 20 Pounds Effortlessly In 30 Days

    By Andrew Sorenson

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    About this ebook

    Do you want to lose weight easily and painlessly?

     

    Have you given up on trying to get your college body back?

     

    Are you ready to make a change in your life?

     

    If you answered yes to any of these questions, this guide may be just what you need to change your life.

     

    Simply put, intermittent fasting or IF is the practice of restricting your mealtimes to certain times or days of the week.

     

    From a 2016 study titled "Fatty Acid Oxidation and Its Relation with Insulin Resistance and Associated Disorders" by Dr. Gary D. Lopaschuk, it was proven that intermittent fasting enables a person to lose up to 8% of their body weight over a period of 3 months.

     

    If you needed more convincing, the Nutrition and Metabolism journal published an article in 2014 by Dominik H. Pesta and Varman T. Samuel which outlined how IF was instrumental in increasing your metabolic rate while reducing insulin resistance. 

     

    So, rather than slogging it out at the gym for hours, all you need to do is simply switch up your mealtimes.

     

    Sounds simple, doesn't it?

     

    Well, it really is.

     

    With this easy-to-understand guide, you get to know more about: 

     

    • The 4 ways how intermittent fasting can help you burn off weight (while letting you sculpt the body of your dreams)
    • How to build a lifestyle founded on good habits in order to lose weight quickly and sustainably
    • 3 of the most common mistakes beginners make when they first start intermittent fasting (and how you can avoid falling into the same trap)
    • 7 intermittent fasting hacks to help you crush unhealthy cravings – even when they are irresistible
    • 8 of the most common weight-loss related myths (and why they are all untrue)
    • Why intermittent fasting is the fastest, most effective way to lose weight (and how it can also benefit your mental health)
    • 3 tips to help you get started on your first fast (and how you can trick your body into living without sugar)
    • The big secret behind why we gain or lose weight (and how you can use this secret to becoming sexy again)

     

    … and much, much more!

     

    Extensively researched and backed by the latest scientific findings, this guide provides you with everything you need to know to win your battle of the bulge.

     

    So, if you're ready to get back into shape and lose weight, just click "Add to Cart" and get ready to welcome a fitter, better you!

     

    LanguageEnglish
    PublisherM & M Limitless Online Inc.
    Release dateJul 23, 2020
    ISBN9781393299981
    Intermittent Fasting For Weight Loss: How To Lose 20 Pounds Effortlessly In 30 Days

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      Book preview

      Intermittent Fasting For Weight Loss - Andrew Sorenson

      What is IF?

      The word fasting symbolizes the act of abstaining from some types of foods and drinks. Until recent years, this concept was mostly associated with the religious purification of the body made before important ceremonies. The fasting periods were often called detoxifications, or cleanses. In the first instance, people imagined that this period of abstinence from food would not only clean their souls but also clear their bodies from toxins. This, in non-medical terms, is not far from the truth.

      Despite the general belief, the notion of fasting is also used for a more technical meaning in the medical field, such as the preparation of patients in need of surgeries or therapeutic experiments.

      Intermittent fasting is the most popular concept of fasting that also provides health benefits. Intermittent fasting is more than a diet. It is a lifestyle based on an eating pattern which cycles between periods of fasting and feasting spans. It is not a new notion, but from 2010 until now, peoples’ interest in the subject increased by 10000%.

      However, the most significant boost in online searches regarding it happened in the last years.

      A lot of people mistake fasting with starvation, but they are two very different concepts. Starvation is the involuntary absence of food for a long time, while fasting is an assumed diet which is controlled by the person practicing it.

      Regardless of peoples’ assumptions concerning regimes, intermittent fasting is easy to do, and not prohibitive like other diets. This type of diet doesn’t provide any food restrictions but controls the hours when you are allowed to feed yourself. However, for best results, nutritionists recommend eating healthy meals which are rich in nutrients and not in carbs. The reason for this advice is that carbohydrates boost insulin and glucose. Dr. Ted Naiman states that, after consuming meals that are abundant in carbs, the body will choose to convert the sugar, rather than the stored fat, into energy. This process is not only bad in the fight with pounds but is also bad for your health.

      There are different fasting methods, but all of them respect the same rule: split the day or week in very strict feasting and fasting intervals. While fasting, no-calorie intake is allowed. But the consumption of non-caloric beverages such as water, black coffee, and tea, with no sugar, milk, or cream additions is tolerated.

      Conventional intermittent fasting methods involve daily 16-hour food restrictions or 24 hours of fasting, twice per week. Many people do this kind of diet indirectly, only by sleeping. They intermittent fast without knowing, by having the last meal at 7 p.m. or skipping breakfast.

      We’ve all heard that breakfast is the most important meal of the day and that we can eat whatever we want in the morning with no consequences. However, in the last few years, researchers have proven the contrary. One of the most important voices in this domain is a professor of genetic epidemiology at King’s College London by the name of Tim Spector. In the medical journal BMJ, he talks about the myth of breakfast being the best supper of them all. [2]

      One of the main reasons why fasting in the morning is a good thing, is the low insulin level the human body has when waking up. So, this is the perfect moment when, after at least 12 hours of fasting, the body will eat the stored fat and not the recently consumed food.

      Of course, people that have a habit of starting their day eating will have an intense hunger feeling. However, it is proven that morning food craving decreases after the second week of intermittent fasting. Fourteen days are more than enough to teach your brain and stomach that you no longer need to eat breakfast. One of the explanations for this is that intermittent fasting decreases the hunger hormone ghrelin, which in turn increases the levels of dopamine. The reduction of hormone ghrelin also helps people get free from emotional eating- no more cravings, but an organism steady to burn fat.

      There is nothing unnatural about fasting. Actually, our bodies can perfectly handle periods of not eating. In ancient times, when people had to hunt for survival, their bodies were going through days of not eating, which scientists have proven to be a great process for body change. Fasting allows the organism to thrive during a period of famine, improving attention, and purifying the body.

      It is challenging to actually start a diet. Most of the people that fight to lose weight, give up after a few days because they don’t really understand how important it is for their general health to have normal body weight. So, even though this book is about how intermittent fasting is a great weapon to attack the extra pounds,

      I want to succinctly talk about the other benefits that were recorded by researchers during clinical trials.

      Intermittent fasting improves heart condition. Adopting intermittent fasting will lower heart disease risk. For instance, fasting has the ability to lower the level of triglycerides and blood pressure. Also, intermittent fasting raises HDL cholesterol, which translates to heart health. [3]

      Intermittent fasting improves autoimmune conditions. Fasting with a diet under 1000 calories a day has been proven to improve symptoms associated with autoimmune conditions. Intermittent fasting is the recommended diet to help the fight against multiple sclerosis as well as lupus. [4]

      Intermittent fasting improves age-related behavioral deficits. In recent studies, researchers have found a correspondent between intermittent fasting progressive decline disorders. Intermittent fasting can protect against cognitive declines, such as Alzheimer Disease. [5]

      Before learning more about intermittent fasting, you should understand that, just like any diet, this one is also not applicable to all people. So, in the next chapter, we will discuss the cases in which this regime is not recommended and why.

      Intermittent Fasting Interdictions

      As you have already read in this short presentation, intermittent fasting offers a great number of benefits, but unfortunately, it is not for everyone. So, let’s see who should not start this diet before consulting a doctor first.

      Pregnant Women

      Fasting during pregnancy is a sensitive matter. Withholding from consuming food for any length of time when expecting a baby, can generate a negative impact on the fetus due to the ketones produced by the body while fasting.

      The baby needs to receive a lot of nutrients to ensure its healthy growth. Because of this, it is very important that the mother eats regularly, without skipping any meals. Also, it is recommended to increase the intake of energy with 300-500 calories per day in the second and third trimester of pregnancy; therefore, abstaining from food is not a thing you should consider.

      So, the most significant action to do before even considering intermittent fasting while carrying a baby is to discuss the matter with your obstetrician. If you have the green light from your doctor to fast

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