Sophia Freeman - Intermittent Fasting Made Easy: Recipe and Guide Book for IF Dieters

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Intermittent Fasting Made Easy Recipe and Guide Book for IF Dieters BY: SOPHIA FREEMAN 2020 Sophia Freeman All Rights Reserved
Liability This publication is meant as an informational tool. The individual purchaser accepts all liability if damages occur because of following the directions or guidelines set out in this publication. The Author bears no responsibility for reparations caused by the misuse or misinterpretation of the content. Copyright The content of this publication is solely for entertainment purposes and is meant to be purchased by one individual. Permission is not given to any individual who copies, sells or distributes parts or the whole of this publication unless it is explicitly given by the Author in writing.

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Introduction

More and more people are fervently jumping into the intermittent fasting bandwagon, and its no surprise why. Unlike other diet fads, this one has been proven in scientific research to be highly effective in helping people lose weight and improving their overall health. But of course, you cant get started without knowing the nitty-gritty.

This book provides you not only with recipe suggestions on what to prepare while on this diet, but also the guidelines on how to safely and properly go through intermittent fasting. After all, its more about when to eat than what to eat. First, what is intermittent fasting? Intermittent fasting refers to a diet program that implements an eating cycle consisting of eating and fasting. What makes this different from most other diet programs is that this one does not really specify what types of foods you can eat or cannot eat, but instead, tells you when to eat. Fasting is a common practice since ancient times.

How to do intermittent fasting

Intermittent fasting comes in several methods, and these include the following: Eat Stop Eat In this method, you fast for 24 hours once a week. 16/8 IF Method Otherwise known as the Leangains Protocol, this calls for skipping breakfast, consuming food within an 8-hour time frame, and fasting for the next 16 hours. 5:2 Diet This method requires the consumption of 500 to 600 calories twice a week. 5:2 Diet This method requires the consumption of 500 to 600 calories twice a week.

For the rest of the week, you eat as you usually do. Among these 3 methods, most people adopt the 16/8 program. This can be worrisome for you if you love eating breakfast, but since intermittent fasting is about when to eat instead of what to eat, then this means that you can always enjoy your favorite breakfast dishes during your eating time period.

How it works

Once you adopt the cycle of eating and fasting using this program, the body adjusts the hormonal processes in order for the stored fat to become more accessible for fuel use. In a 2014 study, it was reported that intermittent fasting can result in up to 8 percent weight loss within 3 to 24 weeks. Fasting is also said to have positive effects on insulin sensitivity and cellular repair.

Experts have found that insulin levels drop and cells are able to repair themselves more quickly during fasting.

Tips for Success

Its very important to remember that although intermittent fasting is about establishing a cycle of eating and fasting, it certainly does not make it acceptable to binge eat or consume a lot of food during your eating period. If you do this, the diet will not work for you. What you need to do is to establish a healthy diet consisting of nutritious foods that are made using natural and organic ingredients. This is exactly what this book will provide you with50 healthy and easy-to-prepare recipes that you can prepare while you are on an intermittent fasting diet program. You can prepare these dishes for your eating period.

But you certainly should remind yourself that it is never acceptable to over-eat. Also, it is crucial that you consult your doctor first before getting into this diet, particularly if you have an existing medical condition. If youre healthy, then theres no problem getting started.

Mediterranean Fish Fillet

Enjoy the flavors of Mediterranean cuisine in this quick and simple fish recipe. Season your fish fillet with herbs and serve with mushrooms and wilted greens. Serving Size: Preparation Cooking Time: 25 minutes Ingredients: 3 tablespoons olive oil, divided white onion, sliced 2 cloves garlic, sliced 3 cups mushrooms, sliced 4 cups kale, chopped 1 tomato, chopped teaspoon dried thyme teaspoon dried basil teaspoon dried tarragon 1 tablespoon freshly squeezed lemon juice Salt and pepper to taste 4 cod fillets Fresh parsley, chopped Instructions: 1.

First, pour 1 tablespoon olive oil into a pan over medium heat. 2. Cook the onion for 3 minutes, stirring occasionally. 3. Stir in the garlic and mushrooms. 4.

Cook for 5 minutes. 5. Add the tomatoes and kale. 6. In a bowl, mix the dried herbs. 7.

Season the onion mixture with teaspoon of the herb blend. 8. Cook for 6 minutes. 9. Pour in the lemon juice. 10.

Season with the salt and pepper. 11. Transfer to a plate. 12. Season the fish with the remaining herb blend. 13.

Sprinkle with the salt and pepper. 14. Add the remaining oil to the pan. 15. Then, cook the fish for 3 minutes per side. 16.

Serve the fish surrounded with the mushrooms and greens. 17. Garnish with the parsley. Nutrients per Serving: Calories 214 Fat 11 g Saturated fat 2 g Carbohydrates 11 g Fiber 3 g Protein 18 g Cholesterol 45 mg Sugars 4 g Sodium 598 mg Potassium 736 mg

Chicken Tomato Stew

This chicken stew cooked in tomato sauce and seasoned with herbs and spices is inspired by the Moroccan dish chicken tagine. Serving Size: Preparation Cooking Time: 35 minutes Ingredients: 1 tablespoon Moroccan spice blend 2 tablespoons all-purpose flour 1 lb. canned diced tomatoes (unsalted) Salt and pepper to taste Instructions: 1. canned diced tomatoes (unsalted) Salt and pepper to taste Instructions: 1.

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