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Intermittent Fasting Diet Guide and Cookbook : A Complete Guide to 16:8, OMAD, 5:2, Alternate-day, and More
You don't need to obsess over calorie tracking or endure constant hunger to lose weight--fasting is a more effective and more sustainable diet, and it's easier than you think!
Intermittent fasting is the solution to dropping pounds and boosting your overall health, and it won't leave you feeling hungry. By shortening the window of time in which you eat food, for example only eating two meals per day within an 8-hour time period, you are well on your way to a more healthy, adaptable body.
Intermittent fasting aids weight loss and is a key therapeutic tool for a variety of hormone- and health-related concerns. (1) Decrease insulin resistance (2) Reduce inflammation (3) Improve cardiovascular health (4) Prevent cancer (5) Protect the brain from disease (6) Extend the lifespan
You've heard of the concept, but you're not sure where to start. In Part 1, this visual beginner's guide will help you to identify your goals and select one of various fasting programs. Choose from several eating patterns: the 16/8 method; the One-Meal-A-Day (OMAD) plan; the 5:2 diet; and alternate-day fasts. Learn the answers to all of your questions, like "Can I drink water and coffee while fasting?"
In Part 2, meal plans and recipes will aid your fasting diet. Meal plans are developed so that food leaves you satisfied for hours. With lower carb, higher fat, and moderate protein, recipes offer you the key nutrition you need to make your fasts productive and sustainable.
Intermittent fasting is the solution to dropping pounds and boosting your overall health, and it won't leave you feeling hungry. By shortening the window of time in which you eat food, for example only eating two meals per day within an 8-hour time period, you are well on your way to a more healthy, adaptable body.
Intermittent fasting aids weight loss and is a key therapeutic tool for a variety of hormone- and health-related concerns. (1) Decrease insulin resistance (2) Reduce inflammation (3) Improve cardiovascular health (4) Prevent cancer (5) Protect the brain from disease (6) Extend the lifespan
You've heard of the concept, but you're not sure where to start. In Part 1, this visual beginner's guide will help you to identify your goals and select one of various fasting programs. Choose from several eating patterns: the 16/8 method; the One-Meal-A-Day (OMAD) plan; the 5:2 diet; and alternate-day fasts. Learn the answers to all of your questions, like "Can I drink water and coffee while fasting?"
In Part 2, meal plans and recipes will aid your fasting diet. Meal plans are developed so that food leaves you satisfied for hours. With lower carb, higher fat, and moderate protein, recipes offer you the key nutrition you need to make your fasts productive and sustainable.
224 pages, Paperback
Published December 20, 2020
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Displaying 1 - 14 of 14 reviews
October 19, 2020
Thank you to the publisher for an advance copy of this book!
Anybody interested in IF should definitely read this book! It is very fulsome for you to make the right decision about which iF to undertake and very thoroughly explains how to go about it. It even gives you different meal plans for whichever diet you might be pursuing (vegetarian, keto, etc). Love that part. This makes this book appealing to everyone. And the recipes at the end look so yummy! Great advice!
Anybody interested in IF should definitely read this book! It is very fulsome for you to make the right decision about which iF to undertake and very thoroughly explains how to go about it. It even gives you different meal plans for whichever diet you might be pursuing (vegetarian, keto, etc). Love that part. This makes this book appealing to everyone. And the recipes at the end look so yummy! Great advice!
This entire review has been hidden because of spoilers.
June 4, 2021
A very well written overview or the subject with lots of recipes for your eating window.
December 14, 2020
My thanks to the author, publisher and NetGalley for a free ARC of this book in exchange for an honest review.
This is yet another excellent guide on how to commit to intermitent fasting. What I liked about this book: intermittent fasting is not for everyone. Pregnant women, growing children and people with health issues should not be attempting this diet.
I was hoping that the author would offer alternatives for those of us who have nut and dairy sensitivities, but once again I find that this, as well as several other intermittent fasting diet books that I have recently read and reviewed, are targetted at people who are otherwise healthy and who can avail themselves of all the food groups. However, I persevered and can highly recommend this very detailed and informative guide.
The writing is clear and uncluttered, and the few complex medical terms used here and there are immediately explained or defined. Dr. Becky offers four versions of intermittent fasting techniques, and explains how each version works, even going so far as to providing a "worksheet" for each technique.
Intermittent fasting is not for me, alas, but it is definitely possible if you follow the many guidelines, worksheets, and suggestions in this very well written, easy to read book. Highly recommended.
This is yet another excellent guide on how to commit to intermitent fasting. What I liked about this book: intermittent fasting is not for everyone. Pregnant women, growing children and people with health issues should not be attempting this diet.
I was hoping that the author would offer alternatives for those of us who have nut and dairy sensitivities, but once again I find that this, as well as several other intermittent fasting diet books that I have recently read and reviewed, are targetted at people who are otherwise healthy and who can avail themselves of all the food groups. However, I persevered and can highly recommend this very detailed and informative guide.
The writing is clear and uncluttered, and the few complex medical terms used here and there are immediately explained or defined. Dr. Becky offers four versions of intermittent fasting techniques, and explains how each version works, even going so far as to providing a "worksheet" for each technique.
Intermittent fasting is not for me, alas, but it is definitely possible if you follow the many guidelines, worksheets, and suggestions in this very well written, easy to read book. Highly recommended.
October 17, 2020
To be published on my blog at release: Nonstop Reader.
Intermittent Fasting Diet Guide and Cookbook is a simplified method for weight loss and management by Dr. Becky Gillaspy (recipes developed by Lovoni Walker). Due out 22nd Dec 2020 from Penguin Random House on their DK imprint, it's 224 pages (print version) and will be available in paperback and ebook formats.
The premise (eating for weight loss by fasting intermittently or utilizing strategies for controlling food intake) sounds very new-age and scientifically dodgy, but the author has exhaustively "shown her work" by citing real and pertinent scientific peer-reviewed research to back up her claims. As we learn more about the incredibly complex endocrine (hormone) effects on physiology and metabolism, we start to understand how to utilize our body's natural capacity for healing and function.
Although based on scientific research, the author explains the concepts in accessible language. New words are defined in context and in ways that are easy to understand. The research behind the concepts are cited - the chapter notes and bibliography are extensive - for readers who wish to understand more of the background, but it's not necessary to have a doctorate in biochemistry to understand what Dr. Gillaspy is trying to say.
The first part of the book covers the concept of the diet and of intermittent eating/fasting periods. There are different methods and she does a good job of describing them and their uses. The second part of the book includes the meal plans and recipes. The meal plans are adjusted for the reader's needs based on whichever plan they're following: 12:12, 16:8, 20:4, one meal a day, alternate day fasting, and modified ADF. The recipes and meal plans are generally low-carb, but there are extensive instructions included for modifying the recipes to allow for different macronutrients, fat content, or further reducing carbs. For readers who prefer not to have to get into the nuts-and-bolts of adjusting and customizing, the recipes can easily be used as provided.
The author has included pantry lists with lots of good food suggestions, as well as weekly meal plans. Individual recipes are listed with special labels such as gluten free, dairy free, egg free, and vegetarian noted. The recipes for each of the meal plans are provided in the cookbook.
Each recipe has an introduction along with special labels, serving sizes, prep and cook times. Recipe ingredients are listed bullet style in a sidebar. Ingredient measurements are provided in American standard with metric in parentheses (yay!). Ingredients are "normal" and will be readily available at an average well stocked grocery store. Some items might require a health food or specialist market (sweeteners like stevia or granulated monkfruit sweetener for example). Basic nutritional information is included for each recipe.
The photography is not abundant. The photos which are included are attractively styled, and appetizing; serving suggestions are appropriate.
This feels like a well grounded and sensible plan for readers who are struggling with healthy eating and weight loss as well as making good and logical food choices. Meticulously annotated and accessible. Five stars.
Disclosure: I received an ARC at no cost from the author/publisher for review purposes.
Intermittent Fasting Diet Guide and Cookbook is a simplified method for weight loss and management by Dr. Becky Gillaspy (recipes developed by Lovoni Walker). Due out 22nd Dec 2020 from Penguin Random House on their DK imprint, it's 224 pages (print version) and will be available in paperback and ebook formats.
The premise (eating for weight loss by fasting intermittently or utilizing strategies for controlling food intake) sounds very new-age and scientifically dodgy, but the author has exhaustively "shown her work" by citing real and pertinent scientific peer-reviewed research to back up her claims. As we learn more about the incredibly complex endocrine (hormone) effects on physiology and metabolism, we start to understand how to utilize our body's natural capacity for healing and function.
Although based on scientific research, the author explains the concepts in accessible language. New words are defined in context and in ways that are easy to understand. The research behind the concepts are cited - the chapter notes and bibliography are extensive - for readers who wish to understand more of the background, but it's not necessary to have a doctorate in biochemistry to understand what Dr. Gillaspy is trying to say.
The first part of the book covers the concept of the diet and of intermittent eating/fasting periods. There are different methods and she does a good job of describing them and their uses. The second part of the book includes the meal plans and recipes. The meal plans are adjusted for the reader's needs based on whichever plan they're following: 12:12, 16:8, 20:4, one meal a day, alternate day fasting, and modified ADF. The recipes and meal plans are generally low-carb, but there are extensive instructions included for modifying the recipes to allow for different macronutrients, fat content, or further reducing carbs. For readers who prefer not to have to get into the nuts-and-bolts of adjusting and customizing, the recipes can easily be used as provided.
The author has included pantry lists with lots of good food suggestions, as well as weekly meal plans. Individual recipes are listed with special labels such as gluten free, dairy free, egg free, and vegetarian noted. The recipes for each of the meal plans are provided in the cookbook.
Each recipe has an introduction along with special labels, serving sizes, prep and cook times. Recipe ingredients are listed bullet style in a sidebar. Ingredient measurements are provided in American standard with metric in parentheses (yay!). Ingredients are "normal" and will be readily available at an average well stocked grocery store. Some items might require a health food or specialist market (sweeteners like stevia or granulated monkfruit sweetener for example). Basic nutritional information is included for each recipe.
The photography is not abundant. The photos which are included are attractively styled, and appetizing; serving suggestions are appropriate.
This feels like a well grounded and sensible plan for readers who are struggling with healthy eating and weight loss as well as making good and logical food choices. Meticulously annotated and accessible. Five stars.
Disclosure: I received an ARC at no cost from the author/publisher for review purposes.
December 17, 2020
It’s never too early to think about your New Year’s resolutions! If you have, like me, avoided intermittent fasting as a diet method because of long days at the office with extreme commute times, fasting is the perfect way to benefit from working from home (wfh). The Intermittent Fasting Diet Guide and Cookbook makes it easy to begin.
For most of us, the 19 in COVID-19 is not just the year, it is also the minimum weight gained during the pandemic. In fact, personally, I’m embarrassed to admit, it has been more like COVID-39 for me.
The Intermittent Fasting Diet Guide and Cookbook contains all you need to know to start your fasting diet journey. There is a great explanation of how fasting works, the different fasting methods, and how to select the method that will work the best for you. Next up, are meal plans and recipes.
Who doesn’t want to be more healthy, have higher energy, lose some weight and get better rest? Following your personal plan created within the Intermittent Fasting Diet Guide and Cookbook can provide you all those benefits. 2020 is horrible. But I vow to improve in 2021! I personally am going to start out slowly by just shrinking my eating period (16:8) first with no change in diet other than skipping breakfast. Then, when I plateau, I’ll start one of diets explained in the book. There are four diets: low-carb, keto, dairy-free, and vegetarian. Selecting which one works for you is part of the fun of reading the book.
Overall, if you want to feel healthier, have more energy, and, most importantly, fit into your work clothes when wfh ends, read this book! 5 stars!
Thanks to DK and NetGalley for a copy in exchange for my honest review.
For most of us, the 19 in COVID-19 is not just the year, it is also the minimum weight gained during the pandemic. In fact, personally, I’m embarrassed to admit, it has been more like COVID-39 for me.
The Intermittent Fasting Diet Guide and Cookbook contains all you need to know to start your fasting diet journey. There is a great explanation of how fasting works, the different fasting methods, and how to select the method that will work the best for you. Next up, are meal plans and recipes.
Who doesn’t want to be more healthy, have higher energy, lose some weight and get better rest? Following your personal plan created within the Intermittent Fasting Diet Guide and Cookbook can provide you all those benefits. 2020 is horrible. But I vow to improve in 2021! I personally am going to start out slowly by just shrinking my eating period (16:8) first with no change in diet other than skipping breakfast. Then, when I plateau, I’ll start one of diets explained in the book. There are four diets: low-carb, keto, dairy-free, and vegetarian. Selecting which one works for you is part of the fun of reading the book.
Overall, if you want to feel healthier, have more energy, and, most importantly, fit into your work clothes when wfh ends, read this book! 5 stars!
Thanks to DK and NetGalley for a copy in exchange for my honest review.
December 16, 2020
Author Becky Gillaspy has written the most easy-to-understand and implement book yet for anyone interested in Intermittent Fasting. I have reviewed quite a few and they range in tone and content from the seriously medical, Jason Fung, to the less-so, Eve Mayer, but INTERMITTENT FASTING DIET GUIDE AND COOKBOOK manages to bring everything together in an easily understood manner for readers whose interests transcend single issues. Many readers are eager to improve their health, avert diabetes and lose weight but aren’t certain how to start this process and whether it belongs with/without a balanced eating plan. Or if a reader already adheres to a keto plan, or low carb eating, does intermittent fasting offer anything of value to them? Gillaspy addresses these issues in detail and offers options on seeing how IF might fit into anyone’s lifestyle. I wish I had read this book 6 months ago when I was searching for my own answers. It is extraordinarily helpful. I strongly recommend it. I received my copy from the publisher through NetGalley.
October 22, 2020
I’ve done a little fasting while on Keto and this book caught my interest. What one person calls fasting may be different than what another person considers fasting, and that’s because there are different ways types of fasting that vary by the length of time you fast.
If you are interested in fasting, or exploring different means of fasting, this is a great book to get you started or move you along. Meal plans and recipes included, though that has never been a problem for me.
If you are interested in fasting, or exploring different means of fasting, this is a great book to get you started or move you along. Meal plans and recipes included, though that has never been a problem for me.
December 12, 2020
Easy to follow guide to Intermittent Fasting (IF). I was intrigued by IF for awhile now and this is a very good book to start you on the right path. The author explains things in a very easy to comprehend way. There are even meal plans and recipes to help get you started on whichever plan you choose. After reading through the book (some sections more than once) I was able to jump in and start very quickly. I really liked the testimonials throughout the book as well.
March 7, 2021
I've briefly tried intermittent fasting before, and saw some results. However, I still didn't eat well and then life got in the way and I lost my focus. I loved Dr. Becky's book as she gave great information to help me get back on track. She has personal anecdotes and scientific information to explain the effectiveness of intermittent fasting. I really liked how she wrote this book for the everyday person and it is easy to understand.
November 6, 2020
I got this book because I was interested in reading more about intermittent fasting after reading about this in a fertility app. There are a lot of nice information and then there are recipes at the end. I received a free digital copy of this book from NetGalley in exchange for my honest review
February 28, 2021
Great guide with helpful understanding. It really helps to read a book about dieting and/or eating when you trust the author is giving you accurate information. Becky Gillaspy is that author . . . Loved the book and love the author!!
January 11, 2022
Ļoti laba grāmata iesācējiem - zinātniskā daļa izklāstīta ļoti vienkārši un īsi, daudz praktisku padomu, jau gatavu ēšanas plānu, noslēgumā arī receptes.
February 17, 2022
I was doing intermittent fasting but needed more information which I was able to get from this book. So very easy to understand and made the program workable. Great recipes included!
February 11, 2021
4.5 stars
Intermittent Fasting Diet Guide and Cookbook has so much good information -PLUS- a whole extra section of a cookbook!
This is a seriously great resource for anyone looking into intermittent fasting!!! I have been doing intermittent fasting for over 3 years now and I still learned some things from this book. (I may have gotten a bit lax with my morning coffee and my *slash* of creamer). Plus, I just started a weight lifting routine again and wanted to know the author's take on muscle gain during a fasted vs. nonfasted state.
I do with the author gave a bit more about how women who find themselves to be fairly hormonally sensitive may need to very slowly integrate into the intermittent fasting lifestyle but... that's just me.
I seriously think intermittent fasting is one of the easiest and best lifestyle changes you can make with such vast rewards to your health, weight, and overall wellness. I love how the author also provided meal examples and RECIPES!
I absolutely recommend this for anyone looking at investing a small amount of food lifestyle changes for massive health gains.
*ARC provided by NetGalley in exchange for an honest review.*
Intermittent Fasting Diet Guide and Cookbook has so much good information -PLUS- a whole extra section of a cookbook!
This is a seriously great resource for anyone looking into intermittent fasting!!! I have been doing intermittent fasting for over 3 years now and I still learned some things from this book. (I may have gotten a bit lax with my morning coffee and my *slash* of creamer). Plus, I just started a weight lifting routine again and wanted to know the author's take on muscle gain during a fasted vs. nonfasted state.
I do with the author gave a bit more about how women who find themselves to be fairly hormonally sensitive may need to very slowly integrate into the intermittent fasting lifestyle but... that's just me.
I seriously think intermittent fasting is one of the easiest and best lifestyle changes you can make with such vast rewards to your health, weight, and overall wellness. I love how the author also provided meal examples and RECIPES!
I absolutely recommend this for anyone looking at investing a small amount of food lifestyle changes for massive health gains.
*ARC provided by NetGalley in exchange for an honest review.*
Displaying 1 - 14 of 14 reviews