Intermittent Fasting for Dummies - Janet Bond Brill

. .

Résumé :

Introduction 1

About This Book 1

Foolish Assumptions 2

Icons Used in This Book 3

Beyond the Book 3

Where to Go from Here 4

Part 1: Getting Started with Intermittent Fasting?5

Chapter 1: The Lowdown on Intermittent Fasting, Just the Basics 7

Defining Exactly What Intermittent Fasting is (and Isn't) 8

Recognizing the nuts and bolts of intermittent fasting 9

Delving deeper into how intermittent fasting works 10

Considering Your Intermittent Fasting Options 12

Answering Your Frequently Asked Questions 15

Taking the First Steps of Change 16

Chapter 2: Assessing Your Goals 19

Understanding What a Healthy Weight Range is for You 20

Taking a self-inventory 20

Considering your reasons for weight loss 21

Setting your weekly SMART goals 22

Calculating Your Healthy Weight Range 25

Making friends with the scale 25

Guesstimating accurately 26

Using your Body Mass Index to see whether you're overweight 27

Gauging your inches to link your weight and health 29

Determining what a healthy percentage of body fat is for you 31

Chapter 3: Verifying Calories As Your Last Resort 33

Examining How Your Intermittent Fasting Plan is Going 34

Explaining calorie surplus and deficit 34

Studying Calories 101 36

Balancing your equation 36

Calculating Your Ideal Calorie Range 37

Curbing your calories in 37

Expending your calories out 38

Following the 80:20 rule 42

Trying just one more time 43

Chapter 4: Understanding the Link Between Weight and Health 45

Discovering What the Scientists Know about Being Overweight 46

Enumerating the numerous health risks of being overweight 46

Seeing why where you store your fat matters 53

Beating the Odds of Inheriting the Fat Genes 55

Part 2: Grasping the Health Benefits of Intermittent Fasting?57

Chapter 5: Navigating the Science of Intermittent Fasting 59

Discerning What The Scientists Know about Intermittent Fasting 60

How intermittent fasting affects your cells and hormones 61

Flipping your metabolic switch 62

Understanding Why Intermittent Fasting Works 63

Illuminating the three metabolic states 64

Examining the important role of ketones 65

Discovering the facts on fat 66

Revving up your metabolic rate 67

Circling the Circadian Rhythm Connection 67

Chapter 6: Identifying the Health Benefits to Intermittent Fasting 69

Comprehending Why Intermittent Fasting is a Powerful Weight-Loss Tool 70

Creating a sustainable calorie deficit 70

Losing the fat and gaining muscle 71

Seeing how intermittent fasting targets belly fat 73

Discovering the Numerous Health Benefits to the Body 74

Outlining the diseases/disorders affected 75

Considering the mechanics behind the results 78

Realizing the positive effects on the brain 79

Identifying the benefits for longevity 79

Renewing your body with autophagy 80

Chapter 7: Determining Whether Intermittent Fasting is Right for You 81

Getting Permission from Your Personal Doctor 82

Know your numbers 82

Give it time 83

Throwing a Big Red Flag - Warnings for Diabetics 84

Assessing type 1 and type 2 diabetes 85

Focusing on the risks 86

Recognizing Who Shouldn't Intermittent Fast 87

Surveying the Eating Disorder Silent Epidemic 89

Restricting Children from Intermittent Fasting 90

P...