IT’S EITHER THE MOST INTUITIVE diet ever, or the most counterintuitive: Just stop eating for periods of time. Intuitive...because of course it makes sense that if you don’t eat, you’ll lose weight. But that simple approach challenges decades of weight-loss advice claiming the opposite—that going without food for more than a few hours slows your metabolism and results in binge eating and weight gain. The concepts behind intermittent fasting go directly against recent diet orthodoxy. And yet, the popularity of intermittent fasting, or IF for short, is soaring. This publication will teach you the do’s and don’ts on IF.
INTERMITTENT FASTING
INTERMITTENT FASTING 101 • WHAT YOU NEED TO KNOW ABOUT AMERICA’S HOTTEST DIET CRAZE.
THE FACTS ABOUT FASTING • What is intermittent fasting all about, and why are so many people trying it? Read on for answers to your most frequent Qs about this growing diet trend.
True or False? • Setting the record straight on misconceptions about intermittent fasting.
THE SCIENCE BEHIND IT • Growing evidence shows that fasting affects your body right down to the cellular level. Here’s the latest about its inner workings.
THE HEALTH PAYOFF • The complicated workings of intermittent fasting deep inside your cells add up to concrete benefits in how your body functions. And weight loss is just the beginning.
YOUR BODY ON FASTiNG • Whatever form you choose, intermittent fasting brings a full-figure transformation. Here’s the anatomy of IF, from head to toe.
A LONG LEGACY • What’s the furthest thing from a fad diet? A way of eating that has been around for millennia. Here’s what history tells us about fasting.
HOW TO GET STARTED • CHOOSING YOUR FAST—AND MAKING IT WORK.
PICK YOUR PLAN • There are several different approaches to intermittent fasting—so which one should you try? A breakdown of the pros and cons of each.
FAST #1 THE 16:8 PLAN • Many people find this approach—also called time-restricted feeding or the eight-hour window—an optimal entry point to fasting. Here’s how it works.
3 Keys to Success • Experts and experienced time-restricted eaters agree that following these simple guidelines will make your 16:8 plan easier.
FAST #2 THE 5:2 PLAN • This two-day-a-week program can be challenging for some, but it can also lead to quick results.
A Visual Guide to Your 5:2 Days • You may be surprised at what you can eat, while still staying between 500 and 600 calories. It’s a matter of two things: learning your calorie counts, and going for big flavor. Use this mix-and-match chart to plan two meals for your fast days—or combine them into one larger meal.
FAST #3 THE WARRIOR PLAN • Get closer to your Paleolithic self with this one-meal-a-day structure. Your reward: one heck of a dinner.
FAST #4 THE EXTENDED FAST • For a complete change of pace—and a powerful head start—consider test-driving a longer-lasting plan. But first, read these do’s and don’ts.
Safety First • 4 rules for staying healthy while fasting.
THE COMBO METHOD • Maximize your results by mixing it up, starting with these diet and timing tweaks.
BREAKING THE FAST • What you eat after running on empty—and how much you eat—is a key part of the process. Follow these pointers to do it safely and enjoyably.
BUT WHAT ABOUT BREAKFAST? • Fasting, especially on the 16:8 plan, flies in the face of decades of advice urging us to eat a “good breakfast” to start the day. But new science is telling a different story.
STRATEGIES AND INSPIRATION • WINNING GAME PLANS, SUCCESS STORIES & MORE
5 WAYS TO JUMP-START YOUR FAST • For many people, the first few days of fasting are the most daunting—but they don’t need to be, if you use these...