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
WHAT IS INTERMITTENT FASTING? • THE BASICS OF AMERICA’S HOTTEST DIET—HOW IT WORKS, AND WHY TO TRY IT
FASTING 101 • The latest diet revolution taking the country by storm is powerful—but often misunderstood. Read on for the myths and realities about this counterintuitive weight-loss winner.
Cautionary Notes • For most people, fasting has been shown to be safe and beneficial. But there are a few situations where IF isn’t wise. You shouldn’t fast if you:
FULL-BODY BENEFITS • Intermittent fasting affects your system starting at the cellular level, and weight loss is just the beginning. The latest science on how IF can make you healthier, stronger—even smarter.
your brain on FASTING • Far from feeling light-headed or fuzzy, you’re more likely to get a burst of mental clarity during a fast. Here’s why.
ANATOMY OF A FAST • From head to toe, from your heart to your liver to your metabolism, IF transforms your body. This blueprint shows how.
BUT WON’T I BE HUNGRY? • That’s the universal question. And the answer is: yes and no. Read on for five key facts about your desire for food.
Quick Hunger Fixes • How to surf through the occasional pang? Find relief with these tactics.
PICK YOUR PLAN • FOUR WAYS TO FAST: WHICH ONE IS RIGHT FOR YOU?
TIME RESTRICTED FEEDING • The “eating window” approach is a favorite for good reason: Many people find it the easiest way to fast long-term.
LIQUID ASSETS • Safe fasting centers on one key guideline: Stay hydrated. Not only will you need to drink more water to replace what you normally take in through your food (which is more than you might think!), but zero-calorie liquids are your best friend when it comes to keeping your stomach happy. Here’s what you need to know.
THE ALTERNATE-DAY PLAN • This regimen can jump-start your benefits, but it comes with a few challenges.
ONE MEAL A DAY • Called OMAD or Warrior for short, this plan with prehistoric roots puts all the emphasis on a delicious dinner.
What and When to Eat • With only one meal a day, the focus is on the quality of your diet. Here’s how to eat well.
LONGER FASTS • Holding out for more than a day brings accelerated results. Here’s how to do it safely.
DIY Bone Broth • Cook up a pot of broth to carry you through your hunger peaks with this simple recipe.
SUPERCHARGE YOUR RESULTS • KEY SHORTCUTS TO SPEED YOUR TRANSFORMATION AND BOOST THE HEALTH BENEFITS
GET INSPIRED • Pave the way for fasting success with these resources, from motivational bloggers to hands-on meal trackers.
THE KETO EDGE • When you add a ketogenic diet to your IF plan, you double up on benefits.
The Do’s and Don’ts of Keto • One of the advantages that keto shares with IF: no calorie counting! While on IF you’re simply watching the clock, and on keto you’re tracking only macronutrients—fats, proteins and carbs. Here’s a quick cheat sheet for a keto meal plan.
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