Want to lose weight, get healthy or live longer? Discover the benefits to changing your eating patterns and learn everything you need to know about intermittent fasting. Stop thinking about what you're eating and start looking at when you're eating. Intermittent fasting can help you lose weight, get healthy and even live longer. Discover how the different plans work, the benefits and how to get started with our new guide. The book includes recipes, meal planner and a calorie counters to get you started.
WELCOME TO INTERMITTENT FASTING Guide • Have you ever looked down at your watch and thought, “oh, it’s time for lunch” regardless of whether you’re hungry or not?
What is Intermittent FASTING? • Dive into the realm of intermittent fasting, where dieting isn’t about total abstinence but a clever dance between feast and famine…
Intermittent fasting explained
THE SCIENCE BEHIND WHY FASTING WORKS FOR WEIGHT LOSS
What are the health benefits?
HOW TO START INTERMITTENT FASTING
DIFFERENT TYPES OF FASTS
The 5:2 DIET • Can you lose weight and feel better by eating whatever you like five days a week?
5:2 and exercise
Some examples OF 5:2 DAYS • The choice is yours with our super flexible plan. But here’s some inspiration…
Alternate-day FASTING • Stick to a strict pattern of feed and fast days in this version of intermittent fasting
Counting calories
FASTING Schedules • The 5:2 and alternate-day fasts are two of the most popular choices, but check out what else is on offer…
THE 12-HOUR FAST • Simple and easy to integrate into most schedules, the 12-hour fast typically yields impressive success rates
THE 16:8 FAST • Next up is the Leangains diet, more commonly known as the 16:8 fast. For this one, you’ll fast for 16 hours a day, leaving an 8-hour eating window
THE TWO-MEALS-A-DAY PLAN • Seen by some as a play on the 16:8 diet, the two-meals-a-day plan doesn’t involve eating-fasting windows, but suggests only eating two main meals a day
THE WARRIOR DIET • The warrior diet, also sometimes referred to as the 20:4 fast, is an extreme form of fasting that isn’t for the light-hearted
THE EAT STOP EAT DIET • The diet that involves not eating for a full day once or twice a week
150 Calories AND UNDER • From filling brekkies to on-the-go grazing…
3 TASTY TOAST TOPPERS • Low-cal lunch made extra easy
MISO VEGETABLE SOUP
4 FAST-DAY LUNCH • Want to graze on a low-cal lunch on the go? Try going bento-style
4 QUICK YOGHURT IDEAS • Take 100g low-fat natural yoghurt and try these combos…
200 Calories AND UNDER • Light lunches and low cal ways to keep hunger at bay
250 Calories AND UNDER • Tasty meals with less calories than you’d think
300 Calories AND UNDER • Filling ideas for whatever time works for you!
350 Calories AND UNDER • Mouth-watering meals that are super-healthy, too? Win-win!
234 Calories AND UNDER • Fancy a quick, easy snack? Try one of our brilliant blends
150 Calories AND UNDER • You can still indulge with these healthy ideas…
MEAL PLANNER • Mix and match your meals, or use these examples to plan your fast days – all of them are under 600 calories per day!
Meal planner • Now you've seen the possibilities available to you, it’s your turn to plan your meals, and get started on your fasting journey
Little EXTRAS • If you haven’t used all your calorie allowance, beat hunger with these snacks – or beef up your meals with our low-cal sides…
Calorie COUNTER
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Intermittent...