دانلود کتاب Intermittent Fasting For Dummies

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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