Intermittent Fasting Action Plan: A Step-by-Step Guide to Lose Weight, Eat Healthy, and Feel Better

by Lee Holmes

Overview

Tired of restrictive diets telling you what and how much to eat? Not seeing results no matter how much you work out? Intermittent fasting is the way to go, and there's no better guide than this one.

Research has uncovered the benefits to intermittent fasting, which is defined by limiting the times in which you eat your foods. Not only is it effective for weight loss, but intermittent fasting has been known to ameliorate diabetes, high cholesterol, inflammation, and more, all the while improving your body composition. But all this research is focused on why intermittent fasting is good for us—not how we should go about it.

Intermittent Fasting Action Plan is the perfect guide for beginners. From planning to execution, to meal preparation and consumption, intermittent fasting is definitely a plan-driven undertaking, but it can be so worth it if you do it right. Lee Holmes combines knowledge, techniques, and recipe guides in her two-part book that explains why and how you should start intermittently fasting.

The recipe guides section includes unique recipes for breakfast, lunch, and dinner; calorie counts; and a breakdown of ideal diets based on gender. Here are some examples from the multitude of meals this guide provides:

• Choc Tahini Smoothie
• Strawberry and Yogurt Muffins
• Baked Apple Pancake
• Simple Saag Chicken Curry
• Sweet Sicilian Caponata
• Goji Berry and Tomato Soup
• Moroccan Quinoa Chicken
• Salmon and Coriander Fishcakes

Holmes' Intermittent Fasting Action Plan can spur you to taking the easiest decision regarding your health, and offer you all the help you need to get started!

Product Details

ISBN-13:	9780785839330
Publisher:	Book Sales
Publication date:	05/04/2021
Pages:	272
Sales rank:	631,325
Product dimensions:	6.80(w) x 9.10(h) x 0.90(d)

About the Author

Lee Holmes holds an Advanced Certificate in Food and Nutrition and is a Certified Health Coach from the Institute of Integrative Nutrition. She is a wholefoods chef and author of best-selling books in the Supercharged Food series: Eat Your Way to Good Health, Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal Your Gut, and Fast Your Way to Wellness. In 2006 her TV career ended up on the cutting room floor after being diagnosed with a debilitating autoimmune disease. After incorporating a wholefoods diet and successfully recovering, she created her blog Supercharged Food (superchargedfood.com), which won the BUPA Health Influencer award. She is regularly featured on thedailymail.com and has been featured in Glamour, Grazia, BBC Good Food, The Sunday Times, Woman’s Own, The Sun, The Daily Express, and Women’s Health.

Table of Contents

Introduction 6

Part 1 Putting intermittent fasting into practice 10

How intermittent fasting works 13

The health benefits of intermittent fasting 17

Choosing the right fast 20

Tips to starting your first fast 29

Intermittent fasting and exercise 36

Slowing down cravings during fasting 40

The sociable fast 53

A fasting pantry 57

What to eat on non-fasting days 61

Portion control 66

Fasting star ingredients 71

Five fasting smart swaps 76

Weight loss and influential foods 78

Ingredient calorie guide 86

Meal plans 102

Part 2 Fasting recipes 106

A guide to the recipes 109

Breakfast 110

Lunch 146

Dinner 192

Totally totable 234

Notes 262

Index 264

Acknowledgements 270