Intermittent Fasting and Ketogenic Diet Bible

Intermittent Fasting for Beginners

Learn How to Transform Your Body in 30 Days or Less with This Complete Weight Loss Guide for Men and Women

Table of Contents

Introduction

Chapter 1: What is Intermittent Fasting?

Why fast?

Why does this kind of eating plan work so well?

The benefits of going on an intermittent fast

Types of intermittent fasting

Chapter 2: The Science Behind Fasting

Alternate Day Fasting and Chronic Disease Prevention Study done in 2007

Energy balance and reproductive dysfunction study done in 2013

Potential benefits and harms of intermittent fasting study done in 2017

A long-term study on the effects of alternate day fasting

Harvard study shows how intermittent fasting may be the clue to anti-aging

Chapter 3: The Benefits of Short Fasts

Can help you lose weight

Following an intermittent fast can help benefit your heart health

An intermittent fast can help you prevent certain types of cancer

You will burn off body fat

Changes the function of hormones, genes, and cells

You will live longer

Simplifies life

It helps you to keep your brain healthier

It can reduce inflammation throughout the body

May prevent Alzheimer’s

It can help reduce diabetes and, in some cases, reverse it

Chapter 4: The Different Types of Intermittent Fasts

The 16/8 Method

The 5:2 Diet

The Eat Stop Eat Method

Alternate Day Fasting

The Warrior Diet

Spontaneous Meal Skipping

Chapter 5: What Should I Eat During My Eating Window?

During your fasting window

During your eating window

Can the ketogenic diet make the intermittent fast more effective?

Chapter 6: How to Exercise Effectively and Safely While on an Intermittent Fast

What’s the best exercise to do while fasting?

What about high intensity interval training?

Exercising while preserving your muscles

Allow your body time to adapt to the workout first

Stand up and get some walking into your day

Tips to help get the most out of your workouts

Chapter 7: Getting the Right Nutrients In – How to Make Sure I Get Enough Nutrition with a Limited Eating Window

Chapter 8: Should I Take Any Supplements to Help with Health and Weight Loss on an Intermittent Fast?

Chapter 9: Women and Intermittent Fasting –Is It Safe?

The female hormones and fasting

Why does intermittent fasting affect women more than men?

When should I consider stopping intermittent fasting?

Chapter 10: The Basics of Meal Planning to Make the Fast Easier

The benefits of meal planning

Tips for healthy meal planning

Chapter 11: Easy Ways to Keep Your Hunger at Bay During Your Fasting Window

Drink more water and keep yourself hydrated

Slow down your eating

Eat plenty of fiber and protein in your meals

Get enough sleep at night

Have a little bit of soup before one of your meals

Light a candle that smells like vanilla

Think about the color of your plate

Take a picture of your meal

Call up a friend

Add some greens to your water

Do your exercise routine during your fasting window, a few hours before you can eat

Chapter 12: Setting Up a Support Group to Keep You on Track

How can a social support system help you lose weight?

Chapter 13: The Other Side of Intermittent Fasting – The Side Effects and Who Shouldn’t Go on an Intermittent Fast

Hunger

Cravings

Headaches

Low energy

Irritability

Constipation, bloating, and heartburn

Feeling cold

Overeating

Bathroom trips

Chapter 14: Common Myths About Intermittent Fasting

Skipping breakfast can make you fat

Eating frequent meals can help boost up your metabolism

Small and frequent meals are necessary to lose weight

The brain needs to always have a supply of glucose to function

Fasting will put the body into starvation mode

Intermittent fasting can make me lose muscle

Intermittent fasting can be bad for your health

Intermittent fasting will make you overeat

Conclusion

The Ketogenic Diet for Beginners

Introduction

Keto vs. Atkins

Keto vs. Paleo

Problems with Modern Diet

How Diet Has Changed

Back To Basics

Look At Your Diet

The Good Parts Of The Keto Diet

Getting Started with Keto

How Low is Low?

First Things First

Macronutrients

The Problems With Keto

Side Effects

The Dangers of Keto

Ketosis and How to Reach It

Reaching Ketosis

Fuel for the Brain

How to Reach Optimal Ketosis

How to Measure Ketosis

Making Keto Work For Everybody

Keto on a Budget

Traveling

Keto While Dining Out

Keto and the Holidays

Is Keto A Good Fit?

Exercise

Keto and Cardio

Weight Lifting and Keto

Supplementing

Keto and Exercise in Harmony

Keto While Vegan

An Overview

Limiting Carbs

Simple Alternatives

Egg Substitutes

Getting Enough Fat

Vegan Protein Sources

FAQ

Myths

Good Foods

What to Eat

Foods to Avoid

Shopping List

30-Day Meal Plan

Conclusion

Introduction

Congratulations on downloading Intermittent Fasting for Beginners and thank you for doing so.

The following chapters will discuss all the steps that you need to get started with intermittent fasting. There are many different diet plans out there that you can choose to go with, but with all the conflicting information, it is hard to know which diet plan is the right one for you. But intermittent fasting is a bit different. Instead of focusing as much on the foods that you get to eat, you will instead focus more on the time periods when you eat, and the times when you will abstain from food. This helps you to limit the number of calories that you eat, improve your metabolism, increase weight loss, and help heal a bunch of health conditions at once.

This guidebook is going to take the time to talk more about intermittent fasting and the steps that you need to take to get started. We start with some of the basics about what intermittent fasting is about and some of the studies and science that prove whether this is a good eating plan or not. We then move on to the different types of intermittent fasts that you can try, the best diet plans to add into this diet, and even how to add in a safe and effective workout program to help you get the best results.

We also spend some time exploring the great health benefits that come with an intermittent fast. While fasting as long been discussed as a thing that is bad for your health, and many people fear starvation mode, you will find that fasting is not as bad as we are used to hearing about. We will devote some time to discussing all the great benefits that come from any type of intermittent fasting that you choose.

From here, we move onto more specifics about how an intermittent fasting will work. We discuss the importance of having a support person there to help you get better results and why a meal plan can make all the difference. Then we move on to some of the special considerations that women need to consider when they go onto an intermittent fast and some of the myths that you may have heard about fasting, but which are actually keeping you away from some of the great benefits that come with fasting.

For years, people have been told advice about dieting that is contrary to what is needed in an intermittent fast. But this is one of the best and most effective ways to cure your metabolism and help you lose weight like nothing before. If you have been considering getting started with intermittent fasting and you aren’t sure where to get started, then read through this guidebook and learn exactly what you need to get started!

There are plenty of books on this subject on the market, so thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible. Please enjoy!

Chapter 1: What is Intermittent Fasting?

THE TYPICAL AMERICAN diet is failing us. There is a lot that is wrong with the way that many Americans choose to eat. Instead of focusing on eating foods that are healthy and wholesome and will provide us the nutrition that we need to stay healthy and disease free, we are eating a lot of processed foods, fast foods, and foods that are full of unnatural ingredients. Instead of listening to our bodies and only eating when we are hungry and need sustenance, we are eating nonstop from the moment we wake up until the moment we go to sleep.

While this is the way that most Americans choose to eat, it is incredibly unhealthy for them. All this eating and all this bad food is causing our bodies to fail. We may be getting plenty of calories, but those calories are empty and don’t provide us with the nutrition the body needs to thrive. And all those extra calories are heading straight to our waistline, which is causing a lot of concerning health problems that need to be fixed.

Intermittent fasting is one method that you can use to help fix this problem. It firsts works against the idea that we need to eat five or six meals a day in order to be healthy. Even some popular eating plans ask you to eat that many times in the hopes of keeping your metabolism running fast. But it’s not about how many times you eat, but how much you eat that determines the speed of your metabolism. And eating all those times during the day just makes it easier to take in more calories than you need.

With intermittent fasting, you are going to learn how to concentrate your eating periods into smaller increments. This helps you to avoid the issue with eating too much and can make it easier to cut out calories. There are various options that you can choose when it comes to an intermittent fast, including daily fasts, alternate day fasts, and more, so it is really easy to personalize it to fit your needs and your style.

When you are on an intermittent fast, your day is going to be split up into two parts. You will have a fasting period, where you are not allowed to eat anything and can only drink water, coffee, and other drinks that don’t have any calories (with the exception of the 5:2 diet where you can eat up to 500 calories on your fasting days). Then there are the eating windows. You can technically eat anything that you want during these times, but these windows will usually be eight hours or less of the day.

While you can eat what you would like on an intermittent fast during your eating window, it is important to remember that if you want to lose weight or really improve your health with this eating plan, you need to make sure that you control your portions, pick out healthy foods, and watch what you eat. You can technically eat whatever you want during that eating window, but if you are going to eat a bunch of bad stuff and junk, then you are going to miss out on the health and wellness benefits that come with this kind of diet plan.

Despite what many people think when they first get started on an intermittent fast, this is actually a pretty easy eating plan that you can enjoy. You don’t have to put in a lot of planning ahead of time, unless you want to go on a different diet plan along with this one. And after you go through a few weeks on this eating plan, you are going to enjoy it, be pretty used to it, and feel better with lots more energy than before.

Why fast?

The next question that you may have is why you should consider fasting in the first place. Humans have actually been going through periods of fasting for many years. Sometimes they did this because it was a necessity since they were not able to find any food to eat. Then there were also times that the fasting was done for religious reasons. Religions such as Buddhism, Christianity, and Islam mandate some form of fasting. Also, it is an instinct to fast when you are feeling sick.

Although fasting sometimes has a negative connotation, there is really nothing that is unnatural about fasting. In fact, our bodies are well equipped to handle times when we have to go without eating. There are quite a few processes inside of the body that change when we go on a fast. This helps our bodies to continue functioning during periods of famine.

When we fast, we get a significant reduction in insulin and blood sugar levels, as well as a drastic increase in what is known as the human growth hormone. While this was something that was originally done when food was scarce, it is now used to help people to lose weight. With fasting, burning fat becomes simple, easy, and effective.

Some people decide to go on a fast because it can help their metabolism. This kind of fasting is good for improving various health disorders and diseases. There is also some evidence that shows how intermittent fasting can help you to live longer. Studies show that rodents were able to extend their lifespan with intermittent fasting.

Other research shows that fasting can help protect against various diseases such as Alzheimer’s, cancer, type-2 diabetes, and heart disease. And then there are those who choose to go on an intermittent fast because it’s convenient for their lifestyle. Fasting can be a really effective life hack. For instance, the fewer meals you have to make, the easier your life will become.

Why does this kind of eating plan work so well?

Another question that a lot of people may have about intermittent fasting is why it actually works so well. Why are you able to simply change around a few of your eating patterns and the times that you eat and see such great results in the process?

Intermittent fasting is when you learn how to schedule your meals so that the body will get the most that it can out of them, and to help you not spend all day eating. Rather than trying to cut out your calories by a bunch and depriving yourself of some of your favorite foods, or diving into a trend diet that never works, intermittent fasting is simple, logical, and can really improve your health without too much work. And the fact that you are able to pick your own approach to intermittent fasting makes it very easy for a lot of people to get on board with it. With intermittent fasting, you don’t focus as much on what you eat each day. Rather, you focus more on when you should eat each day.

When you begin with an intermittent fast, it is likely that you will keep your calorie intake similar to what it was before. Some people naturally find that their caloric amount will go down just because they feel full with eating so much during a smaller eating window. So, instead of eating four or five meals