Zuwa Zvinoera - Intermittent Fasting For Beginners: A Simple 21-Day Beginners Guide to Fast Weight Loss, Fat Burn and Long Term Health

Intermittent Fasting For Beginners

A Simple 21-Day Beginners Guide to Fast Weight Loss, Fat Burn and Long Term Health

Zuwa Zvinoera Copyright 2018 - All rights reserved.

The contents of this book may not be reproduced, duplicated or transmitted without direct written permission from the author.

Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

Legal Notice:

You cannot amend, distribute, sell, use, quote or paraphrase any part or the content within this book without the consent of the author.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances are 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 One: Basics of Intermittent Fasting

Fasting

Chapter Two: Methods of Intermittent Fasting

Warrior diet

16/8 method

5:2 Diet

Eat-stop-Eat

Skipping meals spontaneously

Alternate day fasting

Chapter Three: Benefits

Benefits your skin

Improved breathing

Oxidative stress in the body

Reduces Inflammation

Good for your Brains Health

Cellular Repair

Chapter Four: Process

Check with your doctor

Trust the process

Start cutting down on the snacks

Dont dive right in

Sip on a lot of hot drinks

Stay focused

Tone down your workouts

Chapter Five: How to Make Intermittent Fasting work in 21-days

Dos and Donts during fasting

Blend fasting with your daily lifestyle

Dont overeat your last meal

Prepare yourself well

Dont take up any rigorous exercise routines

Remember to take your vitamins

Hydrate well

Hunt for fun distractions

Take help from your friends

Dont stress

Avoid the victory binge

Conclusion

Introduction

L osing weight seems like a ginormous task and when there are multiple diets and methods that are publicized as the best way of losing weight, its hard to figure out what strategy is right. Of course, the one advice that is common among all these weight loss strategies is to eat less. Eating less can simply be seen as a way to reduce your food portion which, in turn, will push your body to use the fats stored in your body. This can work no doubt, but its a long process and it might not turn out to be as effective as you thought.

This is where fasting comes in; fasting is something that has been followed in many cultures around the world and they swear by its effectiveness. The basic goal of fasting is to make your body use stored fat, but it tries to make the process faster.

Intermittent Fasting has only one goal, which is to make sure that you lose weight as quickly as possible while getting the right nutrition for your body. Its a system where there are set periods of times within which you can eat a certain amount of calories, while you starve yourself for the rest of the time. There are many variations of this process and hence, many different methods have popped up, each with a different time schedule. The most common one is the 16:8 method where you eat within a set period of 8 hours and fast for the rest of the time.

Intermittent Fasting is not just a new trend but has a lot of scientific basis for why its effective. In this book, were going to look at what exactly intermittent fasting is, how it works, its benefits and how you can follow it.

Let us get started and read all about it!

Chapter One
Basics of Intermittent Fasting

W hat time do you generally have your dinner? It must be around 8 pm in all probability. What time do you have your breakfast? Do you grab a cup of coffee with a couple of slices of toast at around 7 or 8 am just before leaving for work? If your answer is affirmative, you have just found the reason why you are unable to keep your weight under control. As per scientific evidence, intermittent fasting is linked with weight loss as well as hormonal control. More and more people are trying to prolong the time when they do not eat. Forget calorie counting, eliminating carbs from your diet or giving up on your favourite foods. All you may need for weight loss is to eat for fewer hours every day.

Intermittent fasting proposes eating enough for eight hours a day and going without food for the next 16 hours. You can eat all the food you wish to eat within those eight hours. For instance, you can start your day by eating breakfast at 10.00 AM and consume the final meal of your day by around 6 PM. Now how many calories you consume within this eight-hour period is not important. Whats important is that you allow your body to digest the food within the next 16 hours properly. You dont have to change your habits drastically; rather you can go slow and then gradually increase the number of hours within which you dont eat anything.

There were various studies conducted on rats using intermittent fasting where they were fed high-fat foods but only for a shorter period. These studies showed that they weighed less, had no cholesterol issues or inflammation in their bodies. On the other hand, some rats were allowed to eat throughout the day and developed high cholesterol and a fatty liver. Researchers came to the conclusion that when the body is frequently fed, the insulin levels go up, and people end up putting on weight and stressing their livers. However, when we go without food for longer periods, our bodys natural repairing mechanism works more efficiently, which in turn keeps it functioning well. It also prevents our liver from releasing excessive glucose into the bloodstream, thereby reducing inflammation.

In real life, this plan may seem a little impossible considering our hectic schedules, which result in the consumption of snacks throughout the day or night. Our environment encourages regular consumption of food, regardless of whether you are hungry or not. If 16 hours seem too difficult to follow, for starters, you can try going 12 hours without food. You can indeed gorge on snacks as well, but just make sure that you consume them in the 12-hour period and go completely without food for the next 12. One of the biggest issues with diets is that they leave you feeling hungry all the time. To avoid this, ensure that your final meal is substantial enough to keep you satiated for the next 12 hours.