Intermittent Fasting For Women: The Golden Window For Women - The Essential Fast Metabolism Diet Guide For Women To Lose Weight Quickly and Effectively Step-By-Step

By Alisa Barr

Discover How The Golden Window For Women Can Help You Achieve Health and Wellness Like Never Before Today!

 

Intermittent fasting is one of the most talked about practices in health improvement domains. Basically, intermittent fasting is about creating a routine where you eat only after a set period of time. Intermittent fasting has been shown to have numerous benefits such as improving motor skills, developing willpower, and brain functions. Most people are turning to the practice to achieve their health goals-specifically, weight loss.  

 

The most common way of performing an intermittent fast is by skipping meals. In the beginning, you may decide to skip one of the main meals, and when your body adapts to two meals a day, you may then elevate to just one meal per day. During the fast, you are not supposed to partake of any food, but it is okay to drink water and other low-calorie drinks like black coffee or black tea.         

Intermittent fasting allows you to indulge in the foods of your choice, but there's emphasis on avoiding foods that are traditionally bad for your health. The main thing is to give your body time to process food between your eating windows.

 

In This Book You Will Learn:

★  Meal Planning 101

★ 1 Month Meal Plan

★ Maintaining Your Diet

★ Identify the Difference between Hunger and Craving

★ Drink Plenty of Water

★ What Is Fasting and Why You Should Do It

★ Obesity and the Standard American Diet

★ Myths and Dangers of Fasting

★ How to Practice Intermittent Fasting

★ Finding Your Ideal Intermittent Fasting Plan

★ Step-By-Step Process of Fasting for Longer Periods

★ What is the Eating Window?

 

You Will Find Amazing Recipes In This Book Such As:

★ Triple Threat Smoothie

★ Dragon Fruit Smoothie

★ Coconut Matcha Smoothie

★ Ginger Orange Smoothie

★ Mango Kale Berry Smoothie

★ Black Bean Bowl

★ Coconut Blueberry Ricotta Bowl

★ Cornmeal And Blueberry Pancakes

★ Garlic Bread And Veggie Delight

★ Tomato Soup And Halloumi Croutons

★ Raspberry And Rosewater Sponge Cake

★ Chocolate Marquise

★ Breakfast Quesadilla

★ One Pot Mediterranean Chicken

★ Mediterranean Flounder

★ Chicken Shawarma Pita Pockets

★ Turkey Mediterranean Casserole

★ Heirloom Tomato and Cucumber Toast

And so much more!

 

Let's Get You To Your Goals ASAP!

 

Pick up your copy of the book right now by clicking the BUY NOW button at the top of this page!

• Language: English
• Publisher: JW Choices LTD
• Release date: Feb 22, 2021
• ISBN: 9781386465201

Book preview

INTERMITTENT FASTING

FOR WOMEN

THE GOLDEN WINDOW FOR WOMEN

The Essential Fast Metabolism Diet Guide For Women To Lose Weight Quickly and Effectively Step-By-Step

ALISA BARR

Copyright © 2020 Alisa Barr

All Rights Reserved

Copyright 2020 By Alisa Barr - All rights reserved.

The following book is produced below with the goal of providing information that is as accurate and reliable as possible. Regardless, purchasing this book can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within and that any recommendations or suggestions that are made herein are for entertainment purposes only. Professionals should be consulted as needed prior to undertaking any of the action endorsed herein.

This declaration is deemed fair and valid by both the American Bar Association and the Committee of Publishers Association and is legally binding throughout the United States.

Furthermore, the transmission, duplication or reproduction of any of the following work including specific information will be considered an illegal act irrespective of if it is done electronically or in print. This extends to creating a secondary or tertiary copy of the work or a recorded copy and is only allowed with express written consent

from the Publisher. All additional right reserved.

The information in the following pages is broadly considered to be a truthful and accurate account of facts and as such any inattention, use or misuse of the information in question by the reader will render any resulting actions solely under their purview. There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein.

Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

Table of Contents

PART I

Chapter 1: Meal Planning 101

Make a Menu

Plan around Ads

Go Meatless Once Per Week

Use Ingredients That You Already Have On Hand

Avoid Recipes that Call for a Special Ingredient

Use Seasonal Foods

Make Use of Leftovers and Extra Portions

Eat What You Enjoy

Chapter 2: 1 Month Meal Plan

Week 1: Success is no accident—you have to reach for it

Mediterranean Breakfast Sandwich

Greek Chicken Bowls

Ratatouille

Snack Platter

Week 2: Self-belief and effort will take you to what you want to achieve

Breakfast Quesadilla

Greek Orzo Salad

One Pot Mediterranean Chicken

Mediterranean Nachos

Week 3: The harder you work, the greater the success

Breakfast Tostadas

Roasted Vegetable Bowl

Mediterranean Chicken

Baked Phyllo Chips

Week 4: You don’t need perfection—you need effort

Mini Omelets

Basil Shrimp Salad

Mediterranean Flounder

Nutty Energy Bites

Week 5: Transformation Happens One Day at a Time

Mediterranean Breakfast Bowl

Chicken Shawarma Pita Pockets

Turkey Mediterranean Casserole

Heirloom Tomato and Cucumber Toast

Chapter 3: Maintaining Your Diet

Find Your Motivation

Remind Yourself Why You are Eating Healthily

Eat Slowly

Keep Yourself Accountable

Remember Your Moderation

Identify the Difference between Hunger and Craving

Stick to the Meal Plan

Drink Plenty of Water

Eat Several Times Per Day

Fill Up on Protein

Keep Only Healthy Foods

Eat Breakfast Daily

PART II

What Is Fasting and Why You Should Do It

Chapter 1: What Is Fasting?

Introduction to Fasting

Latest Research and Studies about Fasting

Biological Effects of Fasting

Treating Fasting as a Lifestyle Choice

Summary

Chapter 2: Obesity and the Standard American Diet

The Obesity Epidemic

Why Are We So Fat?

The Problem with Calories

The American Diet

Summary

Chapter 3: Benefits of Fasting

Summary

Chapter 4: Myths and Dangers of Fasting

Long-Held Myths and Misconceptions about Fasting

Busting Myths Associated with Fasting

Dangers of Fasting

Summary

Chapter 5: Safety, Side Effects, and Warning

The Safest and Enlightened Way of Fasting

Side Effects of Fasting

Types of People That Should Not Fast

Summary

Chapter 6: Intermittent Fasting

What Is Intermittent Fasting?

How to Practice Intermittent Fasting

Pros and Cons of Intermittent Fasting

Finding Your Ideal Intermittent Fasting Plan

Step-By-Step Process of Fasting For a Week

Summary

Chapter 7: Longer Periods of Fasting

What is Fasting for Longer Periods?

How to Fast for Longer Periods

Pros and Cons of Fasting for Longer Periods

Step-By-Step Process of Fasting for Longer Periods

Preparation

Chapter 8: Extended Fasting

How to Fast for Extended Periods

Pros and Cons of Fasting for Extended Periods

Step-By-Step Process of Fasting for Extended Periods

Chapter 9: The Eating Window

What is the Eating Window?

What to Eat

Developing Discipline

Summary

Chapter 10: Fasting For Weight Loss

Why You’ll Lose Weight through Fasting

Step-By-Step Process of Losing Weight through Fasting

Summary

Chapter 11: Fasting for Type 2 Diabetes

What is Type 2 Diabetes?

The Role of Insulin in the Body

How Diabetes Affects both Production and Usage of Insulin

How Blood Sugar Responds To Fasting

Developing Your Fasting Regimen

Things to Incorporate to Make Fasting Safe for Diabetics

Role of Supplements

Types of Supplements that Stabilize Electrolytes

How to Keep Insulin Levels Low

What Causes Insulin Resistance?

How Insulin Resistance Affects the Body

The Role of Amylin

How Amylin Deficiency Affects Your Body

The Insulin Resistance Diet

The Best Food for Diabetics

Summary

Chapter 12: Fasting For Heart Health

How Fasting Improves Your Heart’s Health

Summary

Chapter 13: The General Results of Fasting

Positive Effects of Fasting

Negative Effects of Fasting

Summary

Chapter 14: Nutrition

What Constitutes Good Nutrition?

Why Good Nutrition Is Important

The Advantages of a High-Fat Diet

Role of Ketone Bodies

Benefits of the Ketogenic Diet

The Importance of a Well-Balanced Diet

Summary

Chapter 15: Exercise

Pros of Exercising While Fasting

Best Exercises to Do

Summary

Chapter 16: Having a Partner to Keep You in Check

Role of a Partner

Traits to Look for in a Partner

Should You Join A Support Group?

Summary

Chapter 17: Motivation

How to Stay Motivated Throughout Your Fast

How to Make Fasting Your Lifestyle

Summary

Chapter 18: Foods for the Fast

How Food Controls the Rate of the Success of Fasting

The Worst Foods to Take During Fasting

The Best Foods to Take During Fasting

Summary

PART III

Smoothie Diet Recipes

Chapter 1: Fruit Smoothies

Quick Fruit Smoothie

Triple Threat Smoothie

Tropical Smoothie

Fruit and Mint Smoothie

Banana Smoothie

Dragon Fruit Smoothie

Kefir Blueberry Smoothie

Ginger Fruit Smoothie

Fruit Batido

Banana Peanut Butter Smoothie

Chapter 2: Breakfast Smoothies

Berry Banana Smoothie

Berry Surprise

Coconut Matcha Smoothie

Cantaloupe Frenzy

Berry Lemon Smoothie

Orange Glorious

Grapefruit Smoothie

Sour Smoothie

Ginger Orange Smoothie

Cranberry Smoothie

Creamsicle Smoothie

Sunshine Smoothie

Chapter 3: Vegetable Smoothies

Mango Kale Berry Smoothie

Breakfast Pink Smoothie

Butternut Squash Smoothie

Zucchini and Wild Blueberry Smoothie

Cauliflower and Blueberry Smoothie

Immunity Booster Smoothie

Ginger, Carrot, and Turmeric Smoothie

Romaine Mango Smoothie

Fig Zucchini Smoothie

Carrot Peach Smoothie

Sweet Potato and Mango Smoothie

Carrot Cake Smoothie

Chapter 4: Green Smoothies

Kale Avocado Smoothie

Celery Pineapple Smoothie

Cucumber Mango and Lime Smoothie

Kale, Melon, and Broccoli Smoothie

Kiwi Spinach Smoothie

Avocado Smoothie

PART IV

Vegetarian Cookbook

Chapter 1: Breakfast Recipes

Black Bean Bowl

Coconut Blueberry Ricotta Bowl

Broccoli Quiche

Tomato Bagel Sandwich

Cornmeal And Blueberry Pancakes

Breakfast Tortilla

Zucchini Frittata

Oatmeal And Strawberry Smoothie

Chapter 2: Appetizers Recipes

Buffalo Cauliflower

Garlic Bread And Veggie Delight

Spinach Parmesan Balls

Cheese Garlic Bread

Stuffed Mushrooms

Tomato Bruschetta

Spicy Pumpkin Seeds

Chapter 3: Soups & Side Dishes Recipes

Carrot Soup

Celery Soup

Tomato Soup And Halloumi Croutons

Baked Potatoes And Mushrooms With Spinach

Garlic Potatoes

Buttery Carrots

Chapter 4: Main Course Recipes

Nut And Tofu Loaf

Velvety Chickpea Curry

Tofu Pad Thai

Eggplant Parmesan

Veg Korma

Mac And Cheese

Sesame Noodles

Chapter 5: Dessert Recipes

Raspberry And Rosewater Sponge Cake

Easy Tiramisu

Chocolate Marquise

Lemon Syllabub

PART I

––––––––

Chapter 1: Meal Planning 101

Sticking to a diet is something that is not the easiest in the world. When it comes down to it, we struggle to change up our diets on a whim. It might be that for the first few days, you are able to stick to it and make sure that you are only eating those foods that are better for you, but over time, you will get to a point where you feel the pressure to cave in. You might realize that sticking to your diet is difficult and think that stopping for a burger on your way home won’t be too bad. You might think that figuring out lunch or dinner is too much of a hassle, or you realize that the foods that you have bought forgot a key ingredient that you needed for dinner.

The good news is, you have an easy fix. When you are able to figure out what you are making for yourself for your meals well in advance, you stop having to worry so much about the foods that you eat, what you do with them, and what you are going to reach for when it’s time to eat. You will be able to change up what you are doing so that you can be certain that the meals that you are enjoying are good for you, and you won’t have to worry so much about the stress that goes into it. Let’s take a look at what you need to do to get started with meal planning so that you can begin to do so without having to think too much about it.

Make a Menu

First, before you do anything, make sure that you make a menu! This should be something that you do on your own, or you should sit down with your family to ask them what they prefer. If you can do this, you will be able to ensure that you’ve got a clear-cut plan. When you have a menu a week in advance, you save yourself time and money because you know that all of your meals will use ingredients that are similar, and you won’t have to spend forever thinking about what you should make at any point in time.

Plan around Ads

When you do your menu, make it a point to glance through the weekly ads as well. Typically, you will find that there are plenty of deals that you can make use of that will save you money.

Go Meatless Once Per Week

A great thing to do that is highly recommended on the Mediterranean Diet is to have a day each week where you go meatless for dinner. By doing so, you will realize that you can actually cut costs and enjoy the foods more at the same time. It is a great way to get that additional fruit and veggie content into your day, and there are plenty of healthy options that are out there for you. You just have to commit to doing so. In the meal plans that you’ll see below, you will notice that there will be a meatless day on Day 2 every week.

Use Ingredients That You Already Have On Hand

Make it a point to use ingredients that you already have on hand whenever possible. Alternatively, make sure that all of the meals that you eat during the week use very similar ingredients. When you do this, you know that you’re avoiding causing any waste or losing ingredients along the way, meaning that you can save money. The good news is, on the Mediterranean diet, there are plenty of delicious meals that enjoy very similar ingredients that you can eat.

Avoid Recipes that Call for a Special Ingredient

If you’re trying to avoid waste, it is a good idea for you to avoid any ingredients in meals that are not going to carry over to other meals during your weekly plan. By avoiding doing so, you can usually save yourself that money for that one ingredient that would be wasted. Alternatively, if you find that you really want that dish, try seeing if you can freeze some of it for later. When you do that, you can usually ensure that your special ingredient at least didn’t go to waste.

Use Seasonal Foods

Fruits and veggies are usually cheaper when you buy them in season, and even better, when you do so, you will be enjoying a basic factor of the Mediterranean diet just by virtue of enjoying the foods when they are fresh. Fresher foods are usually tastier, and they also tend to carry more vitamins and minerals because they have not had the chance to degrade over time.

Make Use of Leftovers and Extra Portions

One of the greatest