The Mini-Fast Diet: Burn Fat Faster Than Ever with the Simple Science of Intermittent Fasting

by Julian Whitaker, Peggy Dace

In this breakthrough plan by a renowned wellness doctor, one simple lifestyle change can help reverse metabolic syndrome, drop pounds, and lower insulin levels and blood pressure. The magic secret? A clinically proven, research-backed mini-fast that drives the body into an extreme fat-burning state called ketosis. Just skip breakfast, then add a simple exercise program to burn even more fat. After the mini-fast, eat normally for the rest of the day, focusing on proper portions of lean protein, vegetables, and low-fat, low-glycemic carbs. No counting calories—and no hunger. Readers will learn everything they need to follow this expertly designed program, • How to kickstart and stay in ketosis • A 2-week sample meal plan with more than 50 easy, delicious recipes • Advice on safe, effective exercise habits, plus an illustrated guide to the fitness plan • Success stories from people who have changed their lives with the diet • Science on how the program helps fight or prevent diabetes, arthritis, heart disease, and more

Genres: Nonfiction, Health

386 pages, Kindle Edition

First published June 25, 2013

Reviews

[Yelena · Rating 3 out of 5]

It was OK. I don't agree with some of his suggested food choices, like eating low-fat but otherwise, it was an interesting read. Not too sciency, which I appreciate.

[Rachel · Rating 5 out of 5]

I think every American needs to read this book. More than 1/3 of us are obese, after all. Dr. Whitaker lays out the science of metabolism and longevity and pure, simple HEALTH in such a straightforward way. Truth is a beautiful thing. Being overweight will never be healthy. There are SO many chronic lifestyle diseases that are completely, 100% preventable. There could be so much less suffering. But losing weight is HARD on so many levels, so here (just as in The Fast Diet by Michael Mosley), Dr. Whitaker lays out the science of intermittent fasting and its ability to reverse disease & change lives.

(Dr. Whitaker has had a clinic in SoCal since the 1970's where, rather than prescribe drug cocktails for patients, he helps them reverse their chronic diseases--such as type II diabetes, hypertension, metabolic syndrome--with the profoundly simple power of intermittent fasting. His approach is different from Dr. Mosley's, so it's worth a read as you come up with your own plan. Many paths, one truth. ;) )

[Mary · Rating 3 out of 5]

An alternative to The Fast Diet -- tried it this week but think I will stick with my original two-five day plan. This book specifies giving up breakfast every day and exercising on an empty stomach -- not sure that's good for me. An interesting theory.
Read my review and decided not to reread.

[Jason Pym · Rating 3 out of 5]

As with most self-help books, the entire thing can be summed up in a sentence and the rest is fluff. In this case the single sentence is: For intermittent fasting, skip breakfast and exercise instead of just skipping dinner.

Perhaps this is common knowledge, but the idea of exercising and not eating is that if you don't consume anything (besides water/coffee) for the few hours either side of exercising your body will burn body fat at a higher rate. I didn't know that, but I've taken it up. And if you exercise during a meal time, you don't feel hungry.

On the plus side, with the exception of occasionally pushing their brand of supplements, it's not irritating to read. And a surprise came at the end, where they have 80 pages of recipes - and they look really good! Bacon and egg sandwiches through to brownies....

[Thomasin Propson · Rating 4 out of 5]

Not revolutionary (at least, not my first foray into the topic), but solid. Provides good info for those interested in the subject.

[shannon · Rating 4 out of 5]

Pretty basic in terms of nutrition (ketchup is an acceptable condiment??). Not as much science as some other things I've read on intermittent fasting. Still gets the point across. A good overview for someone who wants to lose weight but not super interesting for someone who really wants to get in to the research on IF.

[~☆~Autumn]

A few good tips but I found that I get headaches if I don't eat protein for breakfast so this doesn't seem to work for me. At first I liked it and had lots of hope. Do give it a skim if you are interested in this type of thing. There were too many recipes. I was allergic to something in all of them. (so typical)