Intermittent Fasting Success Secrets for Women

By Hayden Carrington

Ready to finally lose that stubborn belly fat and get in shape? You don't have to give up the foods you love in order to transform your body...

 

When you approach age 50, your body begins going through a cascade of changes that affect your mental, emotional, and physical well-being. From hot flashes and fatigue to weight gain

• Language: English
• Publisher: Honolua Publishing
• Release date: Apr 10, 2023
• ISBN: 9781088088111

Book preview

INTERMITTENT FASTING SUCCESS SECRETS FOR WOMEN

YOUR KEY TO PERMANENT WEIGHT LOSS, KICK-STARTING YOUR METABOLISM, INCREASING YOUR ENERGY, AND REVITALIZING YOUR BODY

HAYDEN CARRINGTON

Copyright © 2022 Honolua Publishing. All rights reserved.

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Please note the information contained within this document is for educational and entertainment purposes only. All effort has been expended to present accurate, up-to-date, reliable, and complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical, or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

CONTENTS

Introduction

1. Intermittent Fasting: More Than Just a Fad Diet

Fad Diets and Their Popularity

Why Do We Need to Regulate the Time of Eating

What Is Intermittent Fasting?

The Science Behind Intermittent Fasting

Important Processes During Fasting

Pros of Intermittent Fasting

Cons of Intermittent Fasting

Risks of Intermittent Fasting

2. Why Intermittent Fasting Is Perfect for Women in Their 40s and 50s

Changes in the Later Stage of Life

Stages of Menopause

Treating the Symptoms of Perimenopause and Menopause

Gender Differences in Intermittent Fasting

3. Step 1—Choose an Intermittent Fasting Technique

Where to Start?

Start With 16/8 or 18/6

Other Techniques

4. Step 2—Get Started With Your Plan

A Simple, Practical Approach to Fasting

Eating Right

Hydration

Tips for Success

Common Mistakes and How to Avoid Them

5. Step 3—Make Healthy Lifestyle Choices With Intermittent Fasting

Benefits of Exercise

How Much Exercise Do I Need?

Obstacles to Exercise and Solutions

Exercising While Fasting

Planning Workouts

Self-Care

Setting Realistic Goals

6. Step 4—Establish Healthy Habits After 50

Why Do We Have Habits?

What’s the Importance of Habits?

Habit Formation

Is It Possible to Create Habits After 50?

Creating New Habits

Tips to Make Habits Stick

Finding What Works for You

7. Step 5—Break Harmful Habits

Positive Reinforcement

Action Step: Habit Exercise

Destroy the Triggers

How to Replace a Bad Habit With a Good One

8. Step 6—Start Strong With a Filling First Meal

Tips for Breakfast

Breakfast Options

Recipes

Quick and Healthy Breakfast Ideas

Lunch Recipes

9. Step 7—Nourish Your Body With Filling Dinners

Eating Before Your Fast

Dinner Recipes

10. Step 8—Eat Healthy Snacks

Snack Ideas

Snack Recipes

11. Step 9—Follow a Meal Plan

Week 1

Week 2

Week 3

Week 4

Conclusion

Body Measurements & Self-Assessment Trackers

Fasting Journal

References

INTRODUCTION

Your diet is a bank account. Good food choices are good investments

BETHENNY FRANKEL

It’s widely acknowledged that obesity is a major health problem in the world today. But did you know that around 42 percent of adults across the globe are trying to lose weight? According to a 2017 study published in Obesity Reviews, the statistics are clear regarding the number of people making the effort to slim down (Santos et al., 2016). This is good news. Unfortunately, another study conducted by the American Journal of Clinical Nutrition revealed a bitter truth: 80 percent of the people who try to lose weight don’t succeed in keeping the weight off. Long-term success is rare, which leads to people feeling disheartened and unmotivated.

Think about your own dieting experience. Are you one of the millions who feel frustrated each time you give something a shot only to find disappointing results? Perhaps you have seen results that seemed promising, only to watch them disappear. I understand how annoying it is. You’re working so hard to lose weight and be fit, but you’re not quite getting there. Don’t worry, you’re not alone in this. Not seeing sustainable results, people often give up and go back to their earlier unhealthy habits which damages their body to a greater extent.

When things don’t work out as you’d expect them to, you may hesitate to go through yet another trial process. Maybe you dreamed of being able to fit into that beautiful dress you saw at the mall last summer. Fast forward a year: It still doesn’t fit. Of course, this is discouraging—but before you pull a long face or sigh loudly, let me tell you I have the perfect solution for your problems. Having tried it myself, I can assure you that the method I’m about to explain in this book will not only help you reach your ideal weight but also stay there!

Intermittent fasting is all the rage these days and there’s a lot of information available on the topic, which can get a little confusing. From my personal experience and research, I’ve collected all the useful information you need to get started on your intermittent fasting journey. First, you’ll be introduced to the science behind intermittent fasting and why you should choose it over other diets. I’ve included key takeaways from various studies along with snippets from testimonials by people who still follow the process. But I realize that’s not enough, so, you’ll also find easy yet delicious recipes and meal plans in the book. You can make them part of your busy schedule without any hassle.

There are many different variants of intermittent fasting. Rest easy, the book will guide you in making the right choice. With the strategies I’ve laid out for you, you are sure to succeed and keep going!

The next question that comes to mind after you’ve narrowed down a plan is whether it has truly been effective for others. Celebrities like Jennifer Anniston, Jennifer Lopez, Jimmy Kimmel, Terry Crews, and Jillian Michael swear by the effectiveness of intermittent fasting. We all want reassurance from people we look up to and these testimonials say a lot about why the concept of intermittent fasting has gained so much popularity. You’ll read more about how these celebs incorporated fasting into their schedule and made it work. What’s more? You’ll get to pick from a wide range of routines that many of them tried.

Let me now address the biggest concern you might have that’s responsible for you sitting on the fence. You could be wondering whether it’s really worth it because weight loss seems to be the only goal of intermittent fasting. Well, you can remove those doubts, because weight loss isn’t the only objective. Fasting is good for overall health too. Once you’re done reading this book, you’ll realize how intermittent fasting can be the key to a healthier and happier you.

Women over fifty often struggle with the effects of menopause. Guess what? Intermittent fasting can help you mitigate those effects! With a clearer understanding of metabolism, gut health, and nutritional needs for different ages, you’ll be able to take better care of yourself.

1

INTERMITTENT FASTING: MORE THAN JUST A FAD DIET

Fad diets have gained a bad reputation for being less effective when it comes to long-term weight loss goals. They cause a temporary spark of interest and then fade into the background. While you wait for the next big trend, you’re told that you only need to watch what you eat and you’re sure to see results. It’s true that good nutrition is a key to weight loss—but is it enough? People are now beginning to realize that it’s necessary to consider when you eat, not just what you eat. That’s where intermittent fasting enters the scene.

Although its health benefits have only recently been in the news, intermittent fasting isn’t a new trend. In prehistoric times, our ancestors weren’t guaranteed three meals a day. They were hunter-gatherers who managed to survive without food for several hours or even days. Since they ate only out of necessity, their bodies used their full capacity to utilize energy acquired through food. Humans at the time had no established system like farming to provide them with food on a consistent basis. Like wild animals, they depended on their skills to hunt and feed themselves. As you can imagine, there was never excess.

Our ancestors thrived despite not eating a fixed number of meals every day. In fact, they ate only when hungry and this ensured they remained healthy. You might say that humans have evolved, and conditions are different so there’s little point in referring to hunter-gatherers. Nonetheless, comparing our consumption habits to the habits of earlier humans can help us to understand our health today. Intermittent fasting is one way to harness what we’ve learned from the habits of our ancestors.

Intermittent fasting has also been practiced in many religions around the world for thousands of years. Studies show that religious fasting is beneficial for overall health and aids weight loss. When fasting for religious practices, people restrict their diet and eat only at particular times. During Ramadan, Muslims fast for 12 to 18 hours, eating before daybreak and after sunset. Various positive outcomes have been noted from Ramadan-related fasting. Biochemical changes, insulin sensitivity, enhanced cardiovascular health, and body weight control are among the noticeable benefits of religious fasting (Faris et al., 2019).

We see that intermittent fasting isn’t a new concept or an idea introduced by a group of celebrities after a couple of brainstorming sessions. It’s been around for a while. Calling it a fad diet would be wrong. But what exactly is a fad diet and why is it important to make a distinction between these types of diets and intermittent fasting?

FAD DIETS AND THEIR POPULARITY

In