Jump Start Ketosis · Intermittent Fasting for Burning Fat and Losing Weight by Mancinelli, Kristen -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Contents Introduction

My Experience with Intermittent Fasting A Simple and Effective Solution

Chapter 1 : More Than Just Ketosis

What Fasting Does for Your Body Ketosis Doesn’t Always Equal Fat Loss

Chapter 2: The Unique Metabolic Benefits of Intermittent Fasting

Low Insulin Levels Allow You to Burn Fat Growth Hormone Reduces Fat and Increases Lean Mass Intermittent Fasting and Your Metabolism How Is Intermittent Fasting Done?

Chapter 3: How the Body Gets Energy While Fasting

Energy Storage Different Cells Use Different Fuels The Body’s Glucose Factory Ketones Solve Two Big Problems Ketone Testing

Chapter 4: Hunger and Satiety

How Hunger Works It’s Good to Skip Meals!

Chapter 5: Metabolic Flexibility and Using More Energy

What Is Metabolic Flexibility? Using More Energy Keep Your Metabolic Rate High: Get Moving

Chapter 6: How to Get Started If You’re Unsure Chapter 7: How to Practice Intermittent Fasting

Summary of Common Fasting Patterns Time-Restricted Eating Lengthening a Daily Fast Fast a Couple Times Each Week Infrequent Fasts Breaking a Fast

Chapter 8: How to Take Care of Yourself with Intermittent Fasting

Drink Enough Fluids Consume Sodium, Potassium, and Magnesium Regularly Break Your Fast with Something Small Cut Down on Your Alcohol Consumption Take Time to Adjust Don’t Start Fasting in Periods of High Stress Exercise on Empty Risks of Fasting

Chapter 9: How to Eat When It’s Time to Eat

Eat a Good Amount of Fat Eat Protein in Moderation Eat Non-Starchy Vegetables Eat Fermented and Vinegared Foods Foods to Avoid The Ketogenic Diet and Fasting Breaking Your Fast

Chapter 10: Recipes

Meat and Fish

Whole Roast Chicken Chicken Broth Chicken Livers Pan-Roasted Rib Eye Steak with Pan Jus Pork Belly Lamb Meatballs Brick Chicken Pulled Pork Pan-Seared Salmon Fillet Baked Mackerel Garlic Shrimp

Hearty Dishes

Bacon and Kale Slow Baked Beans with Mustard Greens Chicken Curry Parmesan and Herb Frittata

Salads

Cobb Salad Zesty Coleslaw Chicken Salad with Mayo Kale Salad with Roasted Pumpkin Seeds Tomato and Sardine Lettuce Wrap Seaweed Salad

Vegetables

Roasted Sunchokes Caramelized Onions Sautéed Broccoli Rabe or Broccolini Cauliflower Soup Mushroom Cream Soup Roasted Kabocha Squash Buttered Leeks Creamed Spinach Cauliflower Mash Roasted Cauliflower Mushrooms Sautéed in Butter and Thyme

Sauces, Dressings, and Condiments

Mayonnaise Guacamole Olive Tapenade Tahini Dressing Avocado Dressing Easy Balsamic Dressing Garlic-Butter-Lemon Sauce Sauce Gribiche Tomatillo Salsa Asian Dipping Sauce Chimichurri Pesto Tomato Sauce Pickling Liquid Base Pickled Red Onions

Acknowledgments About the Author

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