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Intermittent Fasting Formula
Introduction
Why is Intermittent Fasting so Popular?
Obesity is becoming an increasing problem. So, it’s no wonder that so many people are looking for a better way to lose weight. Traditional diets that restrict calories often fail to work for many people. It’s difficult to follow this type of diet in the long-term. This often leads to yo-yo dieting – an endless cycle of weight loss and gain. Not only does this often result in mental health issues, it can also lead to even more weight gain overall.
It comes as no surprise, then, that many people have been searching for a diet that can be maintained long-term. Intermittent fasting is one such diet. More of a lifestyle change than an eating plan, it is different from regular diets. Many followers of intermittent fasting find it easy to follow for extended periods. Even better, it helps them to lose weight effectively.
However, this type of eating plan also offers benefits beyond weight loss. Many people believe that it can offer other health and wellness benefits too. Some of those benefits are even said to stretch further – some say it makes them more productive and focused. As a result, they can become more successful in the workplace. There have been recent stories in the media of CEOs who claim their success is all down to intermittent fasting.
Yet, the benefits don’t stop there. There is some evidence to show that intermittent fasting (or IF) helps wellness in other ways too. It has been said to improve blood sugar levels and immunity. It may boost brain function, decrease inflammation and repair cells in the body too.
With all of this in mind, it’s easy to see why this way of eating is becoming more popular. Here, we’ll take a closer look at why intermittent fasting works to promote weight loss. We’ll examine the benefits of this lifestyle change and we’ll show you how to get started with this diet protocol.
TABLE OF CONTENTS
Introduction 6
Why is Intermittent Fasting so Popular? 6
Chapter 1 – What is Intermittent Fasting? 8
How is Intermittent Fasting Different from Other Diets? 9
The Origins of Intermittent Fasting 10
The Most Popular Types of Intermittent Fasting 11
Why do People Prefer Intermittent Fasting? 13
Chapter 2 – The Benefits of Intermittent Fasting 15
Weight Loss 16
Repairing Cells 17
Insulin Sensitivity 18
Enhanced Brain Function 19
Decreased Inflammation 20
Chapter 3 – Why Does Intermittent Fasting Help to Promote Weight Loss? 23
Reduced Calorie Intake 23
Hormonal Changes Boost Metabolism 25
Reduced Insulin Levels Speed Fat Burning 26
Chapter 4 – Is Intermittent Fasting Safe? 26
Who Should Avoid Intermittent Fasting? 29
Could Intermittent Fasting Trigger an Eating Disorder? 31
What are the Side Effects of Intermittent Fasting? 32
Can Athletes try Intermittent Fasting? 33
Is it Safe for Women to Fast? 35
Chapter 5 – A Protocol for 16:8 Intermittent Fasting 38
Choosing an Eating Window 38
Planning Healthy Foods 39
Choosing Calorie-Free Beverages 40
A Weekly Timetable 42
Chapter 6 – A Protocol for 24-Hour Intermittent Fasting 44
Introduction to the Eat-Stop-Eat Method 45
Choosing Your Fasting Days 46
A Weekly Timetable 48
Chapter 7 – Other Types of Intermittent Fasting 49
20:4 Fasting 50
5:2 Fasting 52
36-Hour Fasting 53
Alternate Day Fasting 54
Extended Fasts 55
Chapter 8 – How to Maximize Your Intermittent Fasting Results 57
Exercise and Intermittent Fasting 58
Choosing the Right Regime for You 59
Adding in Keto 62
Chapter 9 – How to get Started with Intermittent Fasting 64
Starting with a less Rigorous Regime 65
Staying Hydrated 67
Try Experimenting with Different Eating Patterns 68
Chapter 10 – Addressing Common Questions 70
Exercise and Fasting 71
What Should you eat During your Eating Window? 72
What can you Have in Your Fasting Period? 74
Can Children try Intermittent Fasting? 78
Is Fasting Unhealthy? 79
Conclusion 81
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