Serving Up Appetizers for Intermittent Fasting Savoring Salads, Soups, and Sandwiches Planning Plant-Based Entrees for Intermittent Fasting Fishing for Seafood Entrees Making Mediterranean Side Dishes for Intermittent Fasting Diving into Desserts and Snacks for Intermittent Fasting Chapter 22: Creating Your 5:2 Intermittent Fasting Recipes Making 500-Calorie Meals for Women Creating 600-Calorie Meals for Men
10 Part 6: Using Tools for Success Chapter 23: Tracking Your Intermittent Fasting Progress Journaling for Success Graphing Your Progress Penciling in the Bigger Picture — Keeping Track of Why Chapter 24: Getting Support during Your Intermittent Fast Getting Help from a Professional Enlisting Friends and Family Dealing with Setbacks
11 Part 7: The Part of Tens Chapter 25: Ten Myths about Intermittent Fasting Debunked Intermittent Fasting Puts Your Body Into Starvation Mode Skipping Breakfast Makes You Fat Intermittent Fasting Slows Metabolism and Frequent Meals Boost It Eating Three Meals a Day Is Better for Your Health You Need to Eat Protein Every Three Hours to Gain Muscle Intermittent Fasting Makes You Lose Muscle Intermittent Fasting Triggers Excessive Hunger and Makes You Overeat Intermittent Fasting Is Harmful to the Brain Intermittent Fasting Causes Dangerous Drops in Blood Sugar Intermittent Fasting Is Too Hard Chapter 26: Ten Healthiest Superfoods to Include When Intermittent Fasting Black Coffee Spinach Quinoa Extra-Virgin Olive Oil (EVOO) Black Beans Beets Nuts and Seeds Broccoli Blackberries Lentils
12 Index
List of Tables
1 Chapter 7TABLE 7-1 Ideal Test Numbers to Aim ForTABLE 7-2 Comparing Type 1 and Type 2 Diabetes
2 Chapter 8TABLE 8-1 What You Can Drink during Fasting PeriodsTABLE 8-2 Slow-Digesting Carbs
3 Chapter 10TABLE 10-1 Pros and Cons to the Eat-Stop-Eat Plan
4 Chapter 13TABLE 13-1 Pros and Cons to the Eat-Stop-Eat Plan
5 Chapter 17TABLE 17-1 Protein Choices — Mediterranean Style
6 Chapter 23TABLE 23-1 Jenna’s SMART Goals for Week 1TABLE 23-2 Brian’s Three-Month Goal Sheet
List of Illustrations
1 Chapter 2FIGURE 2-1: Body Mass Index chart. FIGURE 2-2: Percent body fat categories.
2 Chapter 3FIGURE 3-1: Breaking down your total daily energy expenditure.
3 Chapter 4FIGURE 4-1: Thirteen cancers associated with being overweight. FIGURE 4-2: Visceral fat versus subcutaneous fat.
4 Chapter 6FIGURE 6-1: The health benefits of intermittent fasting. FIGURE 6-2: Effects of intermittent fasting on the body that contribute to dise...
5 Chapter 9FIGURE 9-1: A sample 1-week 16:8 intermittent fasting plan.
6 Chapter 10FIGURE 10-1: A sample 1-week Warrior intermittent fasting plan.
7 Chapter 11FIGURE 11-1: Alternate Day intermittent fasting pattern used in this study. FIGURE 11-2: A sample 1-week Alternate Day intermittent fasting plan.
8 Chapter 12FIGURE 12-1: A sample 1-week 5:2 intermittent fasting plan.
9 Chapter 13FIGURE 13-1: A sample 1-week Eat-Stop-Eat intermittent fasting plan.
10 Chapter 14FIGURE 14-1: Recommended exercise frequency (days per week).
11 Chapter 16FIGURE 16-1: An emotional eating behavior chain. FIGURE 16-2: A hunger scale.
12 Chapter 17FIGURE 17-1: A grain — the bran, germ, and endosperm. FIGURE 17-2: Whole Grain Stamps.
13 Chapter 18FIGURE 18-1: Shop the perimeter of the supermarket for the freshest foods. FIGURE 18-2: A sample Nutrition Facts label.
14 Chapter 23FIGURE 23-1: Mike’s sample body composition graph. FIGURE 23-2: Weight, body fat, and waist circumference body composition graph. FIGURE 23-3: Jenna’s notes to herself during Week 1 to keep her motivated.
Guide
1 Cover
3