Intermittent Fasting Diet Guide and Cookbook: A Complete Guide to Fasting Strategies with 50+ Satisfying Recipes and 4 Flexible Meal Plans: 16:8, OMAD, 5:2, Alternate-day, and More

by Becky Gillaspy

You don't need to obsess over what foods you eat and track your daily calories--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 restricting 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 lifespan

You've heard of the concept, but you're not sure where to start. In Part 1, this visual, comprehensive guide will help you to identify your goals and select one of various fasting programs. Choose from several eating the 16/8 method; the Warrior Diet; 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 or even days. With lower carb, higher fat, and moderate protein, recipes offer you the key nutrition you need to make your fasts productive and sustainable.

Genres: Health, Cookbooks, Cooking

473 pages, Kindle Edition

Published December 22, 2020

Reviews

[Fhd · Rating 3 out of 5]

رحلة جميلة جدا مع السيدة بيكي ، إذا كنت مهتمًّا بالصيام كأسلوب للحياة الصحية بشكل عام أو الصحة الذهنية من يقظة وانتباه و نقاء ذهني فلاشك أن هذا الكتاب بعمليّته المكثفة هو المناسب وتحديدًا في الإشارات الكثيرة حول التغذية و الجداول المميزة و بلُغةٍ سهلة ، لأن الكتاب عملي فستجد أن سرد مفاعيل الصيام الرائعة قليلة فيه نسبيًا ، لكنك لن تعدم من تشريحٍ رائع لمفاعيل الصيام في الأيام والساعات الأولى منه على النشاط الهرموني و الأيضي وتفسيرات شيّقة ومحفّزة على مبادرته ، حرصت خالتنا بيكي على استيفاء سرد الخطوات و التوصيات حول الجوع بهرمونه الغريلين وكيفيّة تظاهره على شكل نوبات يمكن التعامل معها بمرونةٍ عالية لا تفسد الصيام "أو لا تفرز الإنسولين" و لو سرّبت شيئاً مما أسرّته لنا السيدة بيكي حول الطعام المناسب لكسر الصيام فأقول سرّين ,هما :
-low glycemic index
- good for your gut .
...

ناقشت السيدة بيكي مذهب كمال الأجسام حول موضوع النيتروجين المفرز في البول -مكرم القارئ- والخسارة العضلية المحبِطة في نظم الصيام الطويلة نقاشاً ممتعاً...
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أنصح بكتب الدكتور جيسن فنغ إذا كنت متشوّقًا لمفاعيل الصيام العظيمة.
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لا أنسى أن أذكر أن الكتاب ناقش نظم صيام عديدة حسب تأثيراتها على الأيض و نزول الوزن و كذا عملية autophagy .

كتاب عملي رائع جدًا، والسلام .

[Judy · Rating 3 out of 5]

I have been fasting 20 hours and eating 4 hours a day for a couple of years now and it has worked well for me. This book is a good explanation of the various options for IF (intermittent fasting), the scientific basis for using IF, and gives good tips on how to start out and how to decide which way to go. It also has a fair number of low carb and Keto recipes, which I found less appealing since many included artificial sweeteners (only selected though) and low carb substitutes which don't really float my boat. On the whole, I think it would be a good place to start exploring if you are interested in looking into IF.

[Angela D. Couch · Rating 5 out of 5]

I have heard SO much about intermittent fasting; so I decided to check it out. There are about a million books out there on this subject, but Gillaspy's was in the top 10; so I chose it & decided to see what this rage is all about. I LOVED her book. She makes all the science easy to understand & apply. She also gives brief overview & short meal plans for low-carb, keto, non-dairy, & vegetarian diets. Not all of the recipes will work for us, but she has a WHOLE section on some GREAT salads that I can't wait to try!! Doug & I are going to start 16:8; so check back with me in a few weeks to see how it is working :)

[Megan · Rating 3 out of 5]

This would be a good quick start for someone first diving into IF. She breaks down some common fasting and TRE schedules. However, if looking for more in depth studies and such check out Jason Fung’s books.

[Curly's Ramblings · Rating 5 out of 5]

Borrowed from local public library. Good book for those looking to start fasting. Though, my only suggestion would be to have more protein than the 15-25% of calories; need to consider lean body mass or goal weight and eat enough protein for that usually equates to 30-35% of calories from protein. To low of protein will lead to significant hair loss.

[Cindy · Rating 5 out of 5]

Easy for follow and grasp her plan for success

Dr. Becky really does help simplify while staying accurate to the nuances involved with various type of intermittent fasting styles and food choices. I felt confident after reading this that I could follow her outline and stick with the plan. Thank you Dr Becky for your gentle and consistent encouragement.

[Nona🕊️✨ · Rating 5 out of 5]

I’d say this is your go to book that explains everything you need to know about intermittent fasting in simple words. It feels like a scientific book from school back in the day, but waaaaaaaaaaaay better, more fun, super simplified scientific reasoning, well written in terms of language & sequence.
Very easy to read, & attractive appearance.

[Kristi L Nelsen · Rating 5 out of 5]

Very helpful book

Really enjoyed the book easy to understand learned a lot about fasting that sometimes can be very complex and hard to follow some good meals I am looking forward to trying thank you for the hard work you put into it

[Luann · Rating 4 out of 5]

I totally enjoyed this book with a doable action plan for intermittent fasting. I was wondering how it is done and what the rules are and now I know. Unfortunately not many recipes I could see myself making.

[Tricia · Rating 5 out of 5]

Perfect read for those interested in the basics and science behind IF.

[Marjorie R. Dolch · Rating 5 out of 5]

Great resource

For anyone looking to learn more about the benefits of fasting and how to enjoy living a healthy life through an easy and effective program.

[Carol · Rating 5 out of 5]

Excellent Read!

This is the best book I have read on IF - very comprehensive and easy to read and implement. I also enjoy the segments by this author on You Tube.

[Anna Shaw · Rating 5 out of 5]

By far the best book I’ve found so far on IF!

[Carol Podbielski · Rating 4 out of 5]

Excited to try this. Will be even more excited if I can find the discipline to stick to it and start losing that crappy meno-belly.

[Valerie Purdy · Rating 4 out of 5]

Started to follow Dr. Becky Gillaspy on YouTube. She is a very relatable person and her advice on healthy diet strategies has been very helpful to me. The recipes are very good. Intermittent fasting is simple to follow.