Intermittent Fasting: How to Lose Weight, Burn Fat, and Increase Mental Clarity without Having to Give up All Your Favorite Foods

By Elizabeth Moore

If you've always wanted to shed weight, increase your cognitive clarity and follow a healthy diet but couldn't make any progress, then you are in for a treat!

 

Are you tired of not being able to follow a diet plan? Have you tried endless diets for burning fat but nothing seems to work out? Do you want to get a body with excellent muscle tone?

 

Do you dream of bidding farewell to excess body fat and cholesterol levels in your body?

 

If so, then you are on the ideal page.

 

You see, it is not that tough to burn fat and reduce inflammation in the body. There are countless ways of working out to keep your body free from diseases. But exercise and workout are not enough, you also need to eat smarter meals along with this. So, how can you do that?

 

You don't have to deny food, but just have to delay it. By fasting intermittently during the day, you can elevate your body and heart health. For all of this, you don't have to sacrifice your liked dishes, but you just have to include them in a specific diet plan after the fast.

 

A ketogenic diet combined with IF is the best way for burning fat as it activates ketosis faster. Not only this, but it also triggers the autophagy mechanism. One can also go for extended fasting to make themselves immune to conditions like depression and cancer.

 

If you fast in this way while keeping your feast in repeat and under control for a fixed time, you can easily heal and make your body unrecognisable within minimum time.

 

To back it up, Health researchers from the University of Florida reported that intermittent fasting can be a reliable means of weight loss and may optimize physiological functioning, enhance performance and slow down ageing. The report also suggested that fat burning begins after only 8-12 hours.

 

In this book, you will learn about intermittent fasting and the benefit of consuming one meal in a day.

 

Here's a brief outline of what this book holds for you:

• The truth about intermittent fasting and why is it so effective
• The history of fasting and why it isn't as new or radical of an idea as you may have thought
• How intermittent fasting could help fight off cancer, excess weight, belly fat, and diabetes
• How to activate the process of autophagy and clean out the body
• 5 ways to reduce inflammation
• 6 effective ways to lower your cholesterol
• 7 risk factors that can lead to cardiovascular disease and how to use intermittent fasting to reduce these risks
• What the research says about intermittent fasting
• 8 possible side effects of an intermittent fast you need to know
• Men vs women – why women should fast differently than men
• Keeping the fast: what is allowed when you're fasting?
• The different methods you can follow and still get the same results with this fasting
• How to implement exercise into your fast to get even better results
• How to measure your results with fasting
• How to troubleshoot your fast if you aren't getting the results that you want
• How to lose body fat while increasing muscle mass compared to regular dieting
• And so much more.

Imagine how you'll feel once you have achieved the health you desire and how your family and friends will react when they notice your new body and mental sharpness.

 

If you have a desire to enhance your physical and mental health, get this book now!

• Language: English
• Publisher: Elizabeth Moore
• Release date: Mar 13, 2021
• ISBN: 9781393364375

Elizabeth Moore

Elizabeth Moore is a graduate of Mississippi College and the Columbia Publishing Course at Oxford University. Born and raised in Louisiana, she now lives in New York where she works at Penguin Random House and serves with the Church of the City New York creative team. Elizabeth has contributed articles to Timshel, Transformed, Windrose, Belong, and Porticomagazine.

Book preview

Introduction

With all the different types of dieting plans out there, it can sometimes be difficult to know which one is the best option. Some people like the idea of the ketogenic diet and eating good fats to promote lots of fat loss. Others like to go on a diet plan that helps them lower their blood pressure and reduce their salt intake. Then there are options that are low fat and higher carb, options for cleansing, and so much more. But which one is the best to choose?

This guidebook is going to spend some time looking at intermittent fasting and all the benefits that can come from following this eating plan. Intermittent fasting encourages healthy eating and puts a limit on the processed and junk foods that are common in the American diet. However, more importantly, intermittent fasting focuses on changing the way, and the times, that you eat.

The idea is to allow the body to go on short-term fasts during the week. This can help clean out the body, speed up the metabolism, and naturally help you to cut down on the number of calories that you consume during the week. And since there are different options when it comes to the type of intermittent fast you can go on, you are sure to find a method that works best for you.

This guidebook provides everything you need to know to get started with intermittent fasting. We will explore what intermittent fasting is, how to get started, some of the different methods that go with an intermittent fast, and some of the benefits and side effects that come with this kind of eating plan. Intermittent fasting may be a different way of eating, but it is going to provide you with some amazing benefits.

While the ideas behind fasting are pretty simple to follow, it is a great way to improve almost every aspect of your health. In addition to helping you lose weight and belly fat, an intermittent fast can help you burn fat, fight off some types of cancer, reduce your insulin levels, help keep the mind sharp, fight off and prevent diabetes, and so much more. All it takes is adjusting the times that you eat during the day.

Intermittent fasting has proven to be effective in helping so many people lose weight and feel better. While some of the results are similar to what can be done with continuous calorie restriction, intermittent fasting is often easier to follow than the latter and can even help you maintain more of your lean muscle mass in the process.

Take some time to read through this guidebook and learn everything that you need to know about intermittent fasting!

Chapter 1: What Is Intermittent Fasting?

While there are many different diet plans, one method that is often more effective at helping you work on your health and lose weight is intermittent fasting. This method can do so much for your body, and the ideas behind it are pretty simple.

With intermittent fasting, you need to concentrate on eating healthy and wholesome foods, but there aren’t strict requirements on the foods that you eat. With this option, you will focus more on separating your day into two periods, one for eating and one for fasting or abstaining for eating. The second time period, your fasting window, needs to be longer than normal to help you better control your eating habits and the calories that you take in each day to improve your health.

Intermittent fasting and the different methods that go with it have grown in popularity. With all the great health benefits and the relative ease in which people lose weight on this eating plan, it is no wonder that everyone wants to give it a try. Let’s take a look at some of the basics that you should know about intermittent fasting before moving on to discuss the benefits, how to get started, and so much more!

The History of Fasting

Fasting is not a new idea. It has been around for thousands of years. Pythagoras extolled the virtues of fasting, St. Catherine of Siena practiced fasting, and Paracelsus, a doctor during the Renaissance period, called fasting a physician within all of us. Fasting, in one form or another, is a distinguished tradition, and throughout the centuries, those who follow it claim that fasting can bring spiritual and physical renewal.

In primitive cultures, a fast would be needed before people went to war. It was also considered a coming of age ritual in many cultures. If the people were worried about an angry deity, a fast was often required, and North Americans would do it as a ceremony to avoid issues like famine.

Many of the major religions in the world have implemented fasting as part of their rituals. It can be used as a form of self-control and penitence or enacted for major events within the religion. For example, Judaism has several fasting days each year, including the Day of Atonement and Yom Kippur. In Islam, followers fast during the month of Ramadan. Easter orthodoxy and Roman Catholics will observe a 40-day fast during Lent.

While fasting has been commonly associated with religious and cultural practices in the past, there are times when fasting was used for other things as well. For example, it has often been used as a political protest tool. Mahatma Gandhi and the Suffragettes went under 17 fasts during the struggle for independence for India.

During the 19th century, a practice that is known as therapeutic fasting became popular to prevent illnesses and even treat some when they were done under medical supervision. This became something that grew with the Natural Hygiene Movement and is still popular today. This was seen as a natural way to help clean out the body and prevent illnesses without having to worry so much about taking medicines that could cause many side effects and harm the body.

Today, there are many reasons why someone would choose to go on a fast. They may choose to do it as a part of their religion, to protest something that they are against, or as a way to clean out their bodies and help them lose weight. Fasting has a long history and many different uses, which makes it the perfect choice when you are ready to make some changes in your diet and lifestyle.

The Basics of an Intermittent Fast

Intermittent fasting is less about the foods that you eat – although these can be important – and more about the timing of your meals. With a traditional American diet, you can easily eat nonstop during the day. Many people start with breakfast, have a snack around midmorning, lunch, another snack, a big dinner, and even another snack before bedtime. There are even some healthy eating plans that recommend eating five or six times a day to help you lose weight.

What all these end up doing is allowing us to eat way too many calories during the day. We are feeding the body a constant supply of energy in the form of glucose, but most of it is not being used and is then stored as extra body fat over time. We get into a bad cycle of eating a bunch of carbs and calories, but still wanting more. This cycle is going to cause us to gain weight and a whole host of other health conditions.

With intermittent fasting, you aim to change this cycle. You will learn how to limit your eating windows, not allowing yourself to eat all the time. This can help you reduce how much you take in and can naturally lead to weight loss. There are different options with intermittent fasting. Some ask you to go 24 hours without eating, some ask you to have a few days a week only eating 500 calories, and others ask you to do smaller fasts each day, limiting your eating window to eight hours or so.

No matter which method you choose to go with, you are limiting the amount of time that you can eat during the day. This results in fewer calories, easier weight loss, and more time to enjoy life. Think of all the freedom you will get just by cutting

Reviews for Intermittent Fasting

[Dianne Sofia de Juan · Rating: 5 out of 5 stars]

We are currently in the middle of the pandemic and most of us are stuck at home. Staying at home made people care less about their eating habit, their weight and appearances because social activities are limited. But it's never too late to change your habit especially in eating! We should all be body conscious and I mean it in a healthy way. Fasting could sound absurd for some but its benefits will definitely blow your mind. This book have all the answer to your questions about fasting. It is a guidebook for people who wanted a change in the lifestyle and live healthier than ever before.

[Antoniette Luarez · Rating: 5 out of 5 stars]

This book gave me new ideas and information. I've read quite a few books on the benefits of fasting. The book explains various health benefits and the beauty of intermittent fasting to try in a really simple and human way. I really recommend giving this a go.

[Anthony N. Luarez Jr. · Rating: 5 out of 5 stars]

This book seems to bring everything together. Follow the guide and book for you will see the potential for maintaining this lifestyle for the long run. What’ s new is the beneficial effects that fasting has on our bodies so feel free to have this book as your new buddy.

[Maui Lasaga · Rating: 5 out of 5 stars]

I would really recommend it to anyone considering trying fasting. Surprisingly, fasting can be a powerful tool which can reduce inflammation and allow the body to heal. I am new to this trend and everything is very informative and worth to try. I am excited to try this soon for it also promotes healthy lifestyle in general.

[Chelly Cruz · Rating: 5 out of 5 stars]

The author explains things in such an easy to understand way. All in all, a great read and highly informative. It will help you troubleshoot your fast and reach your desired goal.

[Cathy Malubay · Rating: 5 out of 5 stars]

I have been reading about intermittent and I was weary. The biggest challenge is psychological by far. I like this book for it explains how and why should we do fasting. We can do it without sacrificing some of the things and it has more healthy benefits. Great book!

[Ella Perdigones Carilla · Rating: 4 out of 5 stars]

To have a good body shape will help you gain confidence. Aren't we all aiming for that? But how? When we all love to eat good food everyday. Eating is much of fun compared on doing exercise and food diet which is too boring. Good thing, this guidebook is going to help you out through Intermittent Fasting. In that way you can still enjoy the food you love without giving them up. That's a good thing, right? This got everything you have to know to start Intermittent Fasting. Of course, you need to delve a bit deeper on it so you can do it right.
You know, I've never been this excited to read a book about food diets and such. It just makes me happy that this kind of fasting exists, this will help me in my plan of losing weight and I believe that you are too. So, I recommend this book!

[Julius Brigades · Rating: 5 out of 5 stars]

This book isn't fancy. I believe it is self-published. If you are looking for a fast and easy explanation of intermittent fasting this book is excellent. If your only concern is weight, this book might be for you. If knowing all the benefits of IF interest you and if you’re more concerned with your health than your pant size, give this book a miss.

[Asriel Romulo · Rating: 5 out of 5 stars]

The guide to Intermittent fasting like never before.

We all come at our lives' point where in we would contemplate with crisis about our health, our either losing our body's weight. This book is just as similar as others only that this is rather more effective than any of them. Aside from being written in a more timely, and more provocative manner, Elizabeth Moore dedicated her abilities in coming up to provide a better approach for her readers to see the results more efficiently. Moore didn't just tackled about intermittent fasting itself, as well as its power dynamics but also its benefits and disease fighting components. There's something in this that will frag the readers to push and convince themselves that there's more to life than just living a sedentary one.

[Jane Del Rosario · Rating: 4 out of 5 stars]

Dieting is a serious matter to talk about, its not all about not eating to become thin in an instant.

With the tips and techniques and on proper diet, you will achieve your desire body to become, but if you are lack of knowledge how dieting works, then this book os for you, personally I learned so much from this book. It thought me how to eat my favorite food will dieting, wanna know how and why? Then try to read this book. Adding to this, mental health is also need to consider while dieting and in this book, it explain why.

[Niebby Barez · Rating: 4 out of 5 stars]

Such a helpful book to anyone who wants to understand their body and at the same time to become physically fit. Because of the pandemic, I became more conscious about what I eat and this book sets me in the right mood to do better and be healthy. It made me also interested in these kind of books. As much as the book introduced me to what intermittent fasting is really like, it does not only revolve to losing weight but to help you improve your brain and heart health. There’s no need to worry in trying intermittent fasting because the author made a short list of who is advisable and not advisable to do the fasting. Also, there are methods tackled in the book for anyone to try – so I think there’s really no harm in trying intermittent fasting. Since the book noted that exercise can go with intermittent fasting, I’d like to blend it with my routine and probably do the 5:2 diet method.

[Maria Marlie Ricalde Solibaga · Rating: 4 out of 5 stars]

I've always wanted to start dieting but my main worry is that I don't want to sacrifice my favorite foods. And thank God I found this book. I was introduced to intermittent fasting and all the benefits of doing it. I like all the discussions about how can intermittent fasting help in weight loss and burning fats. My knowledge about it expanded more when I got to know the different types of it. Also the different advantages and negative side effects also helped me understand the risk I may encounter if I started fasting. With the help of this book, I can now have a diet plan that is suitable for me and still be able to enjoy the foods I love. I would recommended this to all the people who are finding a way to have a diet plan that is comfortable for them.

[Herlyn Martin · Rating: 5 out of 5 stars]

Soooo good book for those in diet and planning to take a better step of living. I have tried this diet before and im not really used to it but thanks to this now im enlightened. I like it how it was written, a Kudos! I hope everyone could understant that diet is important too and must to get a fitter life.

[Ian E. Daguplo · Rating: 4 out of 5 stars]

Elizabeth has on point! ✨

I had really hard time on making diet. I’m a food lover and I don’t know how to control eat and maintaining my normal weight.
This book really capture my heart. I had fun making tips on how to control eating and maintaining my body well. Those given tips will be my guide. Thanks for making this book, Elizabeth! I find a perfect partner on making lifestyle.

[Regina Rieza Benedicto · Rating: 5 out of 5 stars]

We desire to have an ideal body by exercising, dieting and gave up all of our favorite foods that is very hard to do, we put so much effort to achieve the body that we want. But when I browse this book, I was shocked that I can achieve the body that I want with a healthy body and it is not necessary to gave up all of my favorite foods. Indeed, Intermittent fasting is great!, you can burn fats, gain weight and lose weight in an easy way. Such an amazing book!

[Jefferson Baniqued De Guzman · Rating: 4 out of 5 stars]

This material will help you attain your fitspiration journey. This will definitely help you understand how burning fat and loosing weight matters in achieving your mental well-being. This book will provide you effective exercises and techniques in maximizing your potential as a human being.

[Karl Angelo Gil · Rating: 4 out of 5 stars]

This is a great way to introduce Intermittent Fasting which is really good to people who are finding ways to maintain their body composure and good health at the same time. The methods of this book are really informative to help people figure some ways to do in training. It's all about that great content and benefits on your own self just by reading this book. I'll be up to train myself since I've been a mess for like 5 years straight and not caring a thing about myself. I think it's time to change that kind of mentality since it's already new year and I want to do something just for myself and to compliment myself a little. This will be definitely included in my favorite books of all time.

[Laijho Marapao · Rating: 5 out of 5 stars]

When we hear the word "diet" means giving up all our favorite foods in order to obtain our ideal body or ideal lifestyle. Who would have thought that we can burn fats and lose weight while enjoying every food we want to eat? That's intermittent fasting. If you're interested to know more about intermittent fasting, continue browsing this one.
I love how the author showcases the benefits of intermittent fasting in a very detailed way. The words used are just simple and easy to understand.

[Wonderweiss Roslo · Rating: 5 out of 5 stars]

I tried this intermittent fasting before but I gave up in my 3rd day I don't have energy when I needed it because I was doing it wrong. but now i will give it another shot but now I am equip with knowledge that I've acquired in this book on how to do it properly and healthy. Thank you for the chance to redeem my self.

[Chasty Faith Delos Reyes · Rating: 5 out of 5 stars]

To tell this honestly, I have been hearing conversations and discussions regarding different kinds and various ways of putting up a diet schedule.

Moreover, this book is fondled by the author much ado by putting up different studies and informations that will surely take your doubts and worries away about being body conscious. In an educational way, Elizabeth Moore made a different approach in order to help people either gain weight, manage their health and to cure other types of diseases such as hypertension, high creatinine count, and high cholesterol level, and etc. There' more to intermittent fasting that we never knew. For instance, we can tell that fasting doesn't help to anything but maintaining a toned body, most people will think of it as putting the dietary person in full hunger. But Elizabeth Moore debugged the thought, instead, as a nursing graduate, she educated her readers that intermittent fasting is actually helpful to upgrade your meals in a different level without being doubtful of a chance to bloat your body. This is written in a nice way that an interested reader will be satisfied at the end. Grab this book and you will regret no thing.

[Fränjelä Iënäh · Rating: 5 out of 5 stars]

I've come across quite a few books lately about intermittent fasting. I am concern about my expanding waistline. I think this book could really help me since it is well-written and very easy to understand. I think it is also important how the book gives advice about exercise. I'd recommend this book to anyone who is serious about weight loss and getting into shape.

[Voncy Ignacio · Rating: 4 out of 5 stars]

This is a cracking guide to the concept of intermittent fasting and has inspired me. It is Recommended for anyone wanting to lose some fat. And if you're interested and looking for a better health and a healthier lifestyle, I definitely recommend this book.

[Castañeda Del Rey · Rating: 5 out of 5 stars]

Aside from diet one of tge ways of keeping our body healthy is fasting. Fasting doesn't mean that we don't eat food for a whole day but instead it means we don't eat food for a certain period of time. This book discussed the different types of fasting and highlighted the importance of intermittent fasting. I never thought that intermittent fasting is very helpful to our body as it makes us less prone to different diseases. It also lowers the risk of people having Alzheimer's disease as they get old. Fasting can also help you regulate your calorie intake if you are on a diet. This book would be great for those who want to get fit and healthy, highly recommended!

[anne · Rating: 5 out of 5 stars]

Intermittent fasting has been one of the most controversial, and one of the most frequently heard, type of health techniques that the experts are offering. Inclined with the thought, Elizabeth Moore made it easier for her readers to digest and understand the process of doing Intermittent Fasting. The interesting thing about this book is that she didn't just mad it convenient for people who aim to ave a more fit body but also to people who want to take actions in upgrading their meals into another level of fasting and to those who care about their health and time values at the same time. Moore wanted her readers to comprehend the essence of Intermittent Fasting and debugged the scare myths and stigmas regarding the process. Who knew Intermittent fasting could help in our psychological and critical thinking, and not just only with cleansing our overall body? In a way, the author made it easier for her readers to access professional tips and tricks to make them be concerned regarding their health conditions and eating habits. This book is highly recommendable, as well as her other book which mainly discusses Keto Diet, for people who wish to see changes in their active lifestyle routines.

[HANNAH · Rating: 5 out of 5 stars]

In times of financial struggles and health matters, ideas regarding food quality takes place, and this is why we should aim for a food that will not just fulfill our stomachs but also regulate and cleanse our bodies in the way we don't expect, to be this easy.

This book isn't just made for the people who are food and body conscious- but also for every one that wants to regulate and maintain their health and physique. In this book, Mihajlovic emphasized different kinds of fasting and how it will affect our body. The author took welfare of its readers by being innovative and intricate with explaining how intermittent fasting works; to be fact, she also included how fasting works differently for men and women. I liked the way that Miajlovic related the effects of fasting to the benefits of the different parts of the body such as its effects in our brains, in our hearts, stomach and our body physicality.
Not just the provided information but the author also debugged the myths and stigmas that as been knotted together with the idea and process of intermittent fasting, rather tan bringing confusion, the author encouraged her readers in getting healthily involved with fasting to see its benefits in our body.

This is highly recommendable, not just because it is informative but is also a weapon to different kinds of illnesses and disease. The author made it available, like mentioned earlier, not just for people who are body and food conscious but also for people who wish to see themselves improves in the easiest and healthiest way possible.

[Marlon Vallejos · Rating: 5 out of 5 stars]

I tried indeterminate fasting before but I have difficulty keeping up in the schedule but with the guidance of this book I am ecstatic to try it once again but this time do it right.

[Marlon Devera Gumboc · Rating: 5 out of 5 stars]

For those who wish to get rid of their excess fats and for those who are having a hard time in losing weight, you're in good material !
Exercising, diet, and burning fats? This book will help you to get through of these.

It is really that difficult to lose weight while giving up all your favorite foods, but with this material, it can be possible to enjoy foods you want to eat and losing weight at the same time.
The information about intermittent fasting are all laid in a very detailed and informative way.
Things you need to know and learn are all here, so you can really count on this.
You'll be familiar with the process and the benefits of intermittent fasting; not just about losing weight but also cleaning out your body.
You might enjoy to know the difference between the other types of fasting.

Try to transform your diet plans into real while taking actions, worry no more as this material will guide you in doing so!

[Revi James · Rating: 5 out of 5 stars]

Having read Elizabeth Moore's Keto Diet, it is great to be able to read her book in Intermittent Fasting too. Not just losing weight, I know that intermittent fasting increases my mood and mental capacity. How do I know that? Well, I'm in active intermittent fasting for a year now! I've been able to verify everything that is written is this book. This book is great to those who persevere, however, do yourself a favor and feed your ghrelin hormones from time to time. XD

[Arvie · Rating: 5 out of 5 stars]

This book provided all the details that you must know about intermittent fasting including its history, benefits and it's effect on your body. The information are backed up by research study that intermittent fasting can be an effective way to help you reduce inflammation and oxidative stress in the body. What I liked most about this book is that it does not have a bias opinion. It's not just focuses on persuading people to do intermittent fasting but it's really a guide where it gives you an overview of the pros and cons that it'll do on our body. Moreover, it included who are fit or allowed to do intermittent fasting. People who are interested to do intermittent fasting must read this book for them to be guided by doing such if it really is suitable for their liking.

[Noime Gecoso · Rating: 4 out of 5 stars]

I've been doing this intermittent fasting for awhile now--atleast once a week, the 16/8 method on which abstaining on eating for 15-16hrs(but still drinking water) then the remaining hours are for eating nutritious food ofc. This book also tells you the benefit of fasting and some method you need to consider before doing it. I highly recommend it for those who wants to lost weight and those who wants to avoid heart diseases and even cancer. This is not depraving yourself from eating, actually I love how this is different from the extended and alternative fasting on which I think is more harder to do, especially if you're working and have a busy life.