The Everything Guide to Intermittent Fasting by Boyers, Lindsay -- Read -- Imperial Library of Trantor

Index

Cover Dedication Introduction Chapter 1: The Basics of Intermittent Fasting

What Is Intermittent Fasting? A History of Fasting The Science Behind the Fast Is Fasting Right for You? Getting Ready to Fast

Chapter 2: What to Expect

How Your Mind Will Feel How Your Body Will Feel Staving Off Hunger Tips and Tools to Stay Focused

Chapter 3: Health Benefits of Intermittent Fasting

Weight Loss Improved Blood Sugar Regulation Decreased Inflammation A Healthier Heart A Healthier Brain

Chapter 4: Types of Intermittent Fasting

Fasting and Autophagy Choosing the Best Fasting Protocol for You

Chapter 5: What Do I Eat?

Choosing a Diet That’s Right for You Basic Nutrition Elements

Chapter 6: Fasting Myths and Questions

Will Starvation Mode Kick In? Don’t You Lose Muscle by Fasting? Will My Blood Sugar Get Too Low? Does Fasting Lead to Binges? When Should I Exercise While Fasting? Now I Can Eat Whatever I Want, Right? Isn’t Fasting Bad for Women?

Chapter 7: Breakfast

Breakfast Casserole Autumn Breakfast Chia Bowl Turkey, Egg White, and Hash Brown Bake Cran-Orange Oatmeal South of the Border Scrambler Tomato Spinach Frittata Muffins Flourless Banana Cinnamon Pancakes Coconut Cacao Hazelnut Smoothie Bowl Overnight Almond Butter Pumpkin Spice Oats Mini Quiche Spicy Kale Scramble Vegetarian Hash Chicken Sausage Patties Artichoke and Cheese Squares Roasted Vegetable Frittata Tomato and Leek Frittata Raspberry Banana Mint Chia Pudding Gut-Friendly Smoothie Pineapple Turmeric Smoothie Breakfast Salad Bacon and Vegetable Omelet Strawberry Banana Pancakes Salmon Omelet Old-Fashioned Sweet Potato Hash Browns Garlicky Vegetable-Packed Omelet Very Vegetable Frittata Heavenly Hash Browns Pumpkin Spice Smoothie Huevos Rancheros Without Tortillas Farmers’ Scrambler

Chapter 8: Lunch

Roasted Beet Slaw Spicy Shrimp with Lemon Yogurt on Wilted Greens Traditional Greek Salad Carrot Thyme Soup Escarole with Rich Poultry Broth Dandelion and White Bean Soup Wild Rice Salad with Mushrooms and Almonds Warm Spinach Salad with Potatoes, Red Onions, and Kalamata Olives Lentil Salad California Garden Salad with Avocado and Sprouts Pumpkin Soup with Caraway Seeds Smooth Cauliflower Soup with Coriander Vichyssoise (Potato and Leek Soup) Chickpeas in Potato Onion Curry Red Pepper Soup Chicken Piccata Shredded Chicken Wraps Curried Chicken Salad Chicken with Sautéed Tomatoes and Pine Nuts Butter Lettuce Salad with Poached Eggs and Bacon Zesty Pecan, Chicken, and Grape Salad Curried Shrimp with Vegetables Turkey Meatballs Coconut-Crumbed Chicken Paleo Stuffed Peppers South American Chili Chicken Soup with Asparagus Tarragon Lemon Chicken Baked Meatballs Picadillo

Chapter 9: Dinner

Lamb Patties Lentil-Stuffed Peppers Marinated London Broil Smoky Black-Eyed Pea Soup with Sweet Potatoes and Mustard Greens Lentil Soup with Cumin Tuscan White Bean Soup Vegan Chili Zucchini “Lasagna” Not Your Grandmother’s Eggplant Parmigiana Chicken Lettuce Cups Slow Cooker Chicken Tagine Fish Curry Filet Mignon Salad Zoodles with Pesto Chicken Burgers Pork and Fennel Meatballs Citrus Flank Steak Stuffed Peppers with Ground Turkey Beef with Spinach and Sweet Potatoes Lemon Thyme Chicken Spinach and Feta-Stuffed Chicken Breasts Easy Pan Chicken Pumpkin Maple Roast Chicken Salmon with Herbs Mediterranean Flaky Fish with Vegetables Basic Baked Scallops Mushroom Pork Medallions Slow Cooker Mediterranean Stew Mexican-Style Chili Pepper Steak

Chapter 10: Snacks

Artichoke Dip Curry Dip Salsa Fresca (Pico de Gallo) Roasted Beets Rutabaga Oven Fries Mushroom-Stuffed Tomatoes Onion Jam Stuffed Eggs Cinnamon Spice Granola Cranberry Almond Granola Mini Baked Eggplant Pizza Bites Garlicky Parsnip and Carrot Fries Quinoa Pizza Muffins Raspberry Lemon Chia Seed Jam Blueberry Chia Seed Jam Chocolate Chip Energy Bites Beet the Bloat Cleansing Cranberry Smoothie Banana Coconut Bread Turmeric-Spiced Kale Chips Sardines in Red Pepper Cups Broccoli, Pine Nut, and Apple Salad Roasted Spicy Pumpkin Seeds Stuffed Mushroom Caps Tasty Baba Ghanoush Paleo Chips Melon Salsa Avocado Salad Roasted Garlic and Red Pepper Hummus Spiced Mixed Nut Butter

Chapter 11: Dessert

Baked Apples Cranberry Chutney Pink McIntosh Applesauce with Cranberry Chutney Chocolate Mug Cake Raspberry Lemon Oatmeal Bars Peanut Butter Cookies Peppermint Patties Paleo Fudge Maple Cinnamon Coconut Chia Seed Pudding Banana Coconut “Nice” Cream Mango Creamsicle Sorbet Rainbow Fruit Salad Banana Bread Delicious Pumpkin Pudding Heavenly Cookie Bars Almond Butter Cookies Chocolate Coconut-Milk Cubes Baked Bananas Strawberry Coconut Ice Cream Easy Banana Date Cookies Apricot Ginger Sorbet Sugar-Free No-Bake Cocoa Balls Apple Crumble Fruit Salad with Ginger and Lemon Juice Sweet Potato Casserole with Walnut Topping Maple Rice Pudding with Walnuts Clean Dream Piecrust Blueberry Pie Peach Tart Banana Sorbet Banana and Cacao Pudding

Appendix A: Sample Two-Week Meal Plans Appendix B: Best Food Choices Appendix C : Recipes with Calorie Breakdown Standard US/Metric Measurement Conversions About the Author Index Copyright