Intermittent Fasting: Burn Fat, Lose Weight and Build Muscle with Ease while Still Eating Your Favorite Foods!
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About this ebook
Learn why famous people like Beyonce, Ben Affleck and Hugh Jackman all practice intermittent fasting to stay in shape!
Unleash your body's potential to easily melt fat like butter in a hot pan and gain lean muscle instead.
Would you like to know how to lose weight fast?
I bet you do.
Guess what: the answer is not another diet. Atkins, Keto, Southbeach, Paleo: all these diets may have short-term weight loss effects, but most people bounce right back up after only a short while.
How would you like to lose weight while still eating the foods you love? Sound to good to be true?
I'm here to tell you it is not.
As noted by Time magazine, intermittent fasting is becoming more and more popular for one simple reason – it just works. Intermittent fasting is a form of dieting that involves alternating between periods of fasting and eating. Forget the old "simple" calorie-in and calorie-out diet – there is no need to say no to your favorite food and count calories in every single meal you eat.
The focus with intermittent fasting isn't so much on the kind of foods you should consume; instead, the focus is on when you should eat.
Unlike so many diets out there, intermittent fasting is not the latest 'fad diet' portrayed in popular media. Whereas dieting is a multi-billion dollar global industry with very few people actually losing weight long-term, intermittent fasting is the real deal. There are many different IF variations, such as: 16-8 method (Leangains), 5-2 method, Warrior Diet, Alternate Day Fasting. But they are all based on the same principle of limiting food consumption to a specific time window. A method that has scientifically been shown to be a safe and effective approach to improving overall health and promoting weight loss.
Many celebrities have already realized this. For example, Hugh Jackman practiced intermittent fasting in preparation for his Wolverine movie roles. He reported: "I feel so much better on it. I haven't put on nearly the amount of fat I normally would. And the great thing about this diet is, I sleep so much better."
With this book, you will embark on a health journey that will make you feel fit, energetic and happy again. A state you were born to inhabit.
Here Is A Preview Of What You Will Learn:
What is intermittent fasting
The many health benefits of intermittent fasting
The different intermittent fasting methods you can choose from
Is intermittent fasting right for you?
10 popular fasting myths debunked
What you can consume during the fasting window
10 steps to get started and create your own intermittent fasting plan
Intermittent fasting plan templates
How to stay motivated and on track
And much, much more!
Sound good? Then let's get started! Your life is about to change...
==> ACT NOW! Scroll up now and click the 'buy' button to get your copy today!
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Book preview
Intermittent Fasting - Gerard Hamilton
INTERMITTENT FASTING
Burn Fat, Lose Weight And Build Muscle With Ease While Still Eating Your Favorite Foods!
© Copyright 2017 by Gerard Hamilton – All rights reserved.
In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher.
The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the author for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.
The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.
Medical Disclaimer: The ideas and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision.
Legal Disclaimer: all photos used in this book are either owned by the author, licensed for commercial use to the author, or in the public domain.
Table of Contents
Introduction
1. What is Intermittent Fasting
Intermittent Fasting 101
Fasting Throughout the Ages
Different Techniques Depending On Needs
When To Eat And Not What To Eat
You Can Consume Beverages, With No Calories
2. Health Benefits Of Intermittent Fasting
Helps Losing Weight And Belly Fat
Reduces Risk of Cancer
Positive Changes In Cell Functioning
Reduces Insulin Resistance
Reduces Stress and Inflammation
It’s Good For Your Heart
Slows Down Aging
3. Intermittent Fasting Methods: Which One Is Right For You?
16:8 Method (Leangains)
5:2 Method
Eat-Stop-Eat
Alternate Day Fasting
Warrior Diet
Skipping Meals Spontaneously
4. Who Should Not Fast?
Eating Disorders
Pregnant Women
Type 2 Diabetes
Other Medical Conditions
Before and After Surgery
Mental Fear of Fasting
Children
5. Common Fasting Myths Debunked
Myth#1: You Will Become Fat If You Skip Breakfast
Myth#2: Eating Frequently Will Boost Your Metabolism
Myth#3: Hunger Reduces If You Eat Frequently
Myth#4: Small Meals Can Help You Lose Weight
Myth#5: Your Brain Requires A Constant Supply Of Glucose
Myth#6: Your Body Will Shift To Starvation Mode
Myth#7: Your Body Can Only Make Use Of A Limited Amount Of Consumed Protein
Myth#8: You Will Lose Muscle
Myth#9: It’s Bad For Your Health
Myth#10: When You Are Not Fasting, You Will Overeat
6. What Can You Consume During the Fasting Window
Water/Tea
Coffee
Avoid Insulin Spikes
No Chewing Gum
No Diet Drinks
No Alcohol
7. How To Get Started – 10 Steps To Create Your Intermittent Fasting Plan
Step 1: Select The Method Of Fasting
Step 2: Do Plenty Of Research
Step 3: Get The Tools
Step 4: Start The Transition
Step 5: Find The Necessary Support
Step 6: Tone Down Your Workouts
Step 7: Follow Delayed Gratification
Step 8: Protein Should Be A Priority
Step 9: Take A Before
Photograph
Step 10: One More Thing To Keep In Mind
8. Intermittent Fasting Plan Templates
Write Down Your Goals
16:8 Method (Leangains)
5:2 Method / Eat – Stop – Eat
The Warrior Diet Method
9. How To Stay On Track and Motivated
Don’t Expect Results Overnight
Use Positive Affirmations
Measure Your Progress Using a Mirror Instead of a Scale
Partner Up
Eat Healthy, Delicious Foods
Stay Calm and Keep it Cool
Do Not Worry About People Staring at You
Keep Yourself Busy
Always Listen To Your Body
Resources
Books
Websites
Documentaries
Podcasts
Conclusion
Introduction
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Thank you for taking the time to purchase this book: ‘Intermittent Fasting: Burn Fat, iLose Weight And Build Muscle With Ease While Still Eating Your Favorite Foods!’
When did you have your last meal? Was it an hour ago, or several hours ago? Was it yesterday? Do you feel like you are going to die out of starvation?
Most of us would have felt