Intermittent Fasting for Women in 2019: Discover How Women are Combining the Ketogenic and Paleo Diet with Fasting for Life-Changing Weight Loss Results
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About this ebook
Are you ready to become the greatest version of yourself? Have you tried losing weight before but gave up because you never achieve any results?
If you are sick and tired of how you look, belly fat, "love handles," and struggle with poor self-esteem than this is your guide to get you back on track and have you living your life in more abundance and achieve that beach body you always wanted and deserve.
Intermittent Fasting for Women in 2019 by Faye Tofegaard is dedicated to sharing information with specifically female readers about how they can take advantage of this science!
In ways that support their health as women, help them burn fat, support their hormones, and rekindle their passion for life. In no time, it will be easy for you to see how this art is more than just a pattern of eating, more than a “diet,” and more than a day-to-day choice!
Inside this book, you will discover:
What intermittent fasting is
When you should fast and what you should eat
Why you should choose Intermittent fasting instead of other diet programs
Different types of intermittent fasting
Benefits of intermittent fasting
Specific Intermittent fasting strategies for women
Common mistakes while fasting and how to avoid them
Study after study shows that it not only results in rapid weight loss, but it can also have powerful effects on your body and brain, and may even help you live longer.
You have nothing to lose, but your weight. The greatest investment you can make is an investment in yourself by taking charge of your health and lifestyle choices. As many women have already done successfully, use this book to begin your adventure into the world of intermittent fasting! You’ll never want to come out of that new world again!
What are you waiting for? Start losing weight and feeling great today; click the Buy Now button to get your book right now!
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Intermittent Fasting for Women in 2019 - Faye Tofegaard
Intermittent Fasting for Women in 2019
Discover How Women are Combining the Ketogenic and Paleo Diet with Fasting for Life-Changing Weight Loss Results
Written by Faye Tofegaard
© Copyright 2019 Faye Tofegaard - All rights reserved.
The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.
Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly.
Legal Notice:
This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.
Disclaimer Notice:
Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.
By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.
Table Of Contents
Introduction
Chapter 1: What is Intermittent Fasting?
Chapter 2: Intermittent Fasting and Women
Chapter 3: Benefits of Intermittent Fasting
Weight Loss
Sleep
Resistance to illness
Heart’s health
A healthy gut
Manage diabetes
Reduction in inflammation
Cell repair
Chapter 4: Different Methods of Intermittent Fasting
Crescendo Fasting
16:8 Method
24-hour Fasting Protocol
5:2 Diet
Chapter 5: Weight Loss on a Budget
Drink plenty of water
Eat slowly
Healthy meals
Cook at home
Ration your portions
Planning
Grocery shopping
Meal prep
Desserts
Budget
Healthy foods come first
Brushing
Never leave the house hungry
Snacks
Track your food intake
Exercise
Chapter 6: Keep Up your Motivation
Setting realistic goals
Slow down
Expect some Setbacks
Lose the Perfectionist Attitude
Find a Partner
Be patient
Treat yourself
Maintenance plan
Chapter 7: Things to Expect
Find your groove and it is easy
Hunger pangs
Exercise is helpful
Change of perspective
Scales might not take a nosedive
Chapter 8: When and What to Eat?
What can you eat while following intermittent fasting?
Chapter 9: Myths about Intermittent Fasting
Myth #1: Skipping breakfast is a bad idea
Myth #2: Small meals improve your metabolism
Myth#3: Eat frequently to reduce hunger
Myth #4: Small meals promote weight loss
Myth#5: It causes nutrient deficiencies
Myth#6: It leads to loss of muscle mass
Myth#7: Decreases your athletic performance
Myth#8: It leads to eating disorders
Myth#9: Causes fertility issues for women
Chapter 10: Steps to Get Started
Step One: Select a method
Step 2: Do plenty of research
Step 3: Get the tools
Step 4: Starting the transition
Step 5: Finding the necessary support
Step 6: Toning down your workouts
Step 7: Following delayed gratification
Step 8: Protein must be a priority
Step 9: Taking a before
photograph
Step 10: Things to keep in mind
Chapter 11: IF and Travel
Improves efficiency
Saves money
Energy
Complete control
Time
Cleanse your body
Chapter 12: Get Lean while Eating Out
Nutrition matters
Stick to the foods you are used to
Protein intake
Carbs
Post-meal hunger
Chapter 13: Common Mistakes to Avoid
Chapter 14: Intermittent Fasting Tips and Tricks
Skipping veggies
Not drinking water
Being scared of fat
Consuming hidden carbs
Neglecting to record your progress
Plan for your meals in advance
Eating protein
Fiber is good for you
Making use of a calorie counter
Tea
Plenty of water
Timing matters
Permissible beverages
Number of meals
Exercise
Sleep
Assistance
Chapter 15: Intermittent Fasting and Weight Loss
Late night training sessions
Most of your daily calories must be consumed after your workout
Eat something before 5 a.m.
Chapter 16: Maintain the Weight Loss
Chapter 17: Eight-Week Challenge
Week One
Week Two
Week Three
Week Four
Week Five
Week Six
Week Seven
Week Eight
Chapter 18: IF + Keto
Benefits of the Keto Diet
Losing fat
Reduction in the risk of heart diseases
Elevated HDL levels
Treatment of diabetes
Lower blood pressure
Reduction in LDL
Other benefits
Combine the diets
Food List
Eat freely
Eat occasionally
Foods to stay away from
Chapter 19: IF + Paleo
Benefits of Paleo Diet
Healthier cells
Healthy brain
Maintain muscle mass
Weight loss
Healthier gut
Necessary nutrients
Absorption of food
Treating allergies
Reduction in inflammation
Better energy levels
Reduction in insulin levels
Improvement in overall health
Shrinks fat cells
Chapter 20: Effective Exercises for Weight Loss
Running
Swimming
Cycling
Yoga
Pilates
Run Stairs
Walking
Chapter 21: Improve Productivity
Self-discipline
Conclusion
Resources
Introduction
I want to thank you for choosing this book, ‘The Complete Guide to Intermittent Fasting for Women.’
Do you remember when you ate your last meal? Was it right now, a couple of hours ago, or you don’t remember? Do you want to lose weight, but all the fad diets scare you? Do you want to learn about a diet that is not only healthy, but also helps you attain your fitness and weight loss goals without prescribing any radical conditions? If yes, then this is the perfect book for you.
Intermittent fasting is a brilliant diet, but the concept of this diet is not a new one. Intermittent fasting has been around for a long time; however, it is only in recent times that this diet is finally receiving the attention that it deserves.
We are all used to hectic lifestyles these days and that leaves us little or no time to worry about the diet that we follow. Intermittent fasting is a wonderful diet that concentrates more on when you eat and not on what you eat. It also has a lot of variations, so, you can choose one that fits seamlessly into your life. If you want to turn your life around, then this is the best diet for you.
In this book, you will learn about the basics of intermittent fasting, different methods of intermittent fasting, the benefits of this diet, tips and steps to start this diet, an ideal exercise routine, and tips to keep up the level of motivation. Apart from this, you will also learn about the ways in which you can speed up the process of weight loss along with the ways in which you can combine this diet with other diets. All in all, this book provides you with all the information that you need to lose weight and maintain the weight loss.
So, if you are ready to learn about this wonderful diet, then let us start right away.
Chapter 1: What is Intermittent Fasting?
Intermittent fasting, popularly known as IF, is a brief fast where you will be required to fast for anywhere between twelve to sixteen hours or even more during a day. It is a method of dieting that oscillates between periods of eating and fasting. During the fasting window, you are not supposed to consume any calories. It might sound a little tricky but take a moment and think about it. You probably fast without even being aware of it. For instance, if you have your last meal at night and don’t eat anything until noon the following day, you are effectively fasting for 16 hours. Yes, you are fasting, and you are not aware of it. Did you know that this is in fact a very popular method of intermittent fasting?
Before getting into the nitty-gritty of intermittent fasting, you must understand the difference between fed and fasting states. If you keep eating after every couple of hours, then your body is constantly in a fed
state. While in the fed state, your body digests, absorbs, and assimilates all the nutrients present in the food you eat. While in this state, your body doesn’t burn any fats and it depends on the nutrients present in the food you eat to provide energy. Most of us are usually in a fed
state, except while sleeping. The main reason for all the different benefits this diet provides is because it effectively pushes your body from fed
to a fasted
state. During the fasted
state, your body starts to burn fats to provide energy for your body.
So, what is the intermittent fasting diet about? It merely means that you must fast for anywhere between 12-48 hours. The duration of the fast is referred to as the fasting window. Whenever you break your fast, that’s the eating window. Intermittent fasting oscillates between the periods of eating and fasting. During the period of fast, you can consume different beverages, if they don’t contain any calories. When it comes to intermittent fasting, there are no hard and fast rules about what you can and cannot eat. In fact, this diet