Intermittent Fasting Cookbook: Fast-Friendly Recipes for Optimal Health, Weight Loss, and Results

by Nicole Poirier

Overview

Learn to do intermittent fasting (IF) the right way. This unique, flexible, and food-focused approach provides everything you need to safely and deliciously implement IF for great results and long-term success.

Research shows that intermittent fasting can be effective not just for weight loss but ameliorating diabetes, high cholesterol, inflammation, and more, all while improving body composition. However, while there is growing research on the what of IF (eating less is good for us), there has been little information on the how of timing, nutrition, and meal-planning—until now.

Not eating is only one piece of the puzzle! Fasting needs to be balanced with adequate food intake and nourishing, nutrient-dense ingredients. Sought-after special diets chef and wellness advocate Nicole Poirier shows you exactly how to do this in the Intermittent Fasting Cookbook.

Start your IF journey with a complete physiological overview of fasting and its many benefits. Then explore the most common IF protocols, including 16:8, one meal a day, alternate day fasting, 5:2, intuitive fasting, and extended fasting. An FAQ section addresses every question you have and tips on food journaling, meal planning, and mindfulness practices aid your success. Using the included worksheet, you can customize your plan, set your goals, and measure your starting point.

With your personalized IF plan in place, Nicole teaches you how to obtain the most nutrition in the reduced amount of time you have with colorful, natural, whole food ingredients, highlighting anti-inflammatory and appetite-suppressing choices. Over 70 delicious, superfood-based recipes transform your eating window into a soul-inspiring feast. They include:

• Dark Chocolate Almond Power Balls
• Bacon, Basil, and Tomato Quiche-Lettes
• Red Lentil, Vegetable, and Coconut Soup
• Baby Spinach, Blueberry, and Goat Cheese Salad with Crispy Tempeh
• Barbecue Chicken and Charred Onion Personal Pizzas
• Quick Korean-Flavored Marinated Beef & Kimchi Kale Fried Rice
• Curry Vegetables with Dhal & Crunchy Almond Topping

Wherever you are on your health journey, find out how easy, adaptable, and forgiving IF can be with the Intermittent Fasting Cookbook.

Product Details

ISBN-13:	9781592339594
Publisher:	Fair Winds Press
Publication date:	10/06/2020
Pages:	192
Sales rank:	497,442
Product dimensions:	7.40(w) x 9.10(h) x 0.50(d)

About the Author

Nicole Poirier is the creator of mindbodyketo.com. A special diets chef, wellness advocate, and writer, Nicole has been helping her clients and followers achieve their health goals without deprivation for years, using the Ketogenic diet and intermittent fasting. Her broad culinary repertoire and tasteful healthy cuisine has made her a sought-after chef for private clients and the who's who of Silicon Valley. Nicole resides in San Francisco.

 

Table of Contents

Introduction 6

Disclaimer 7

1 Fasting

Chapter 1 The Basics and Benefits of Intermittent Fasting 9

Chapter 2 Finding the Fasting Pattern That's Right for You 13

Chapter 3 Frequently Asked Questions 21

Chapter 4 Next Level Hacks 30

Chapter 5 Coal Setting! Knowing Your Numbers and Designing Your Fasting Plan 33

2 Feasting

Chapter 6 What We Eat Still Matters 37

Chapter 7 Fast-Friendly Foods and Drinks 52

Chapter 8 Meal Planning 54

3 Recipes

Chapter 9 Let's Get Cooking! Nutrient-Dense Recipes to Feast Upon 57

Recommended Reading 185

Useful Apps 186

About the Author 187

Acknowledgments 187

Index 188

Editorial Reviews

"Intermittent fasting is a powerful tool for weight loss and health. But to get the greatest benefits, you have to tailor your approach to meet your unique needs. Using science-backed methods and a focus on nutrient-dense, anti-inflammatory foods, Nicole’s quick-start guide will show you how to do exactly that."—Chris Kresser, M.S., L.Ac, New York Times best-selling author of The Paleo Cure

"The more we learn about health and longevity, the more we realize how important it is to choose high-quality and nutritious foods. Combining my signature clean fast approach with Nicole’s recipes will help you make the most of both the fast and the feast."—Gin Stephens, best-selling author of Fast. Feast. Repeat and creator/host of the Intermittent Fastin

"Nicole has whipped up an invaluable resource for new and seasoned fasters alike! The perfect blend of verified science, comprehensive guidance, and delicious healthy recipes, Intermittent Fasting Cookbook will keep your fasts motivated and your feasts satisfyingly nourished. If you want to reap an array of body composition, immunity, longevity, and other health benefits, while being equally excited about when you are - and also are not - eating, this is the book for you!"
 —Melanie Avalon - SAG-AFTRA, The Melanie Avalon Biohacking Podcast, The Intermittent Fasting Podcast

"This book is so much more than a cookbook. It's a complete, comprehensive guide to intermittent fasting.  From the science to next level hacks, this cookbook covers it all. Intermittent Fasting Cookbook isn't only a must-have for those interested in intermittent fasting; it deserves a spot on every food lover's shelf."
 —Simone Miller, author of The Zenbelly Cookbook and Paleo Soups & Stews

"Intermittent Fasting Cookbook is so much more than a collection of healthful recipes. From step-by-step guidance on fasting to comprehensive nutrition information to the inventive takes on classic comfort dishes, this cookbook has it all!"

 —Ariane Resnick, CNC Best-selling author and wellness expert

"There are very few resources that I would consider thoroughly comprehensive in the world of intermittent fasting. This book showcases not only the science, but puts it in a fun, and most of all, delicious way. Thank you, Nicole, for being an advocate for science and health!"—Thomas DeLauer, co-author of The New Mediterranean Diet Cookbook and Intermittent Fasting expert

From the Publisher