Table of Contents
Introduction 1
My Experience with Intermittent Fasting 4
A Simple and Effective Solution 6
Chapter 1 More Than Just Ketosis 11
What Fasting Does for Your Body 12
Ketosis Doesn't Always Equal Fat Loss 15
Chapter 2 The Unique Metabolic Benefits of Intermittent Fasting 17
Low Insulin Levels Allow You to Burn Fat 20
Growth Hormone Reduces Fat and Increases Lean Mass 25
Intermittent Fasting and Your Metabolism 28
How Is Intermittent Fasting Done? 31
Chapter 3 How the Body Gets Energy While Fasting 33
Energy Storage 34
Different Cells Use Different Fuels 38
The Body's Glucose Factory 39
Ketones Solve Two Big Problems 42
Ketone Testing 44
Chapter 4 Hunger and Satiety 47
How Hunger Works 48
It's Good to Skip Meals! 53
Chapter 5 Metabolic Flexibility and Using More Energy 55
What Is Metabolic Flexibility? 56
Using More Energy 63
Keep Your Metabolic Rate High: Get Moving 68
Chapter 6 How to Get Started If You're Unsure 72
Chapter 7 How to Practice Intermittent Fasting 81
Summary of Common Fasting Patterns 83
Time-Restricted Eating 85
Lengthening a Daily Fast 91
Fast a Couple Times Each Week 96
Infrequent Fasts 103
Breaking a Fast 108
Chapter 8 How to Take Care of Yourself with Intermittent Fasting 109
Drink Enough Fluids 115
Consume Sodium, Potassium, and Magnesium Regularly 117
Break Your Fast with Something Small 118
Cut Down on Your Alcohol Consumption 119
Take Time to Adjust 120
Don't Start Fasting in Periods of High Stress 121
Exercise on Empty 122
Risks of Fasting 123
Chapter 9 How to Eat When It's Time to Eat 127
Eat a Good Amount of Fat 128
Eat Protein in Moderation 131
Eat Non-Starchy Vegetables 132
Eat Fermented and Vinegared Foods 133
Foods to Avoid 134
The Ketogenic Diet and Fasting 139
Breaking Your Fast 142
Chapter 10 Recipes 147
Meat and Fish 147
Whole Roast Chicken 148
Chicken Broth 150
Chicken Livers 151
Pan-Roasted Rib Eye Steak with Pan Jus 152
Pork Belly 154
Lamb Meatballs 155
Brick Chicken 156
Pulled Pork 157
Pan-Seared Salmon Fillet 158
Baked Mackerel 159
Garlic Shrimp 160
Hearty Dishes 161
Bacon and Kale 162
Slow Baked Beans with Mustard Greens 163
Chicken Curry 165
Parmesan and Herb Frittata 166
Salads 167
Cobb Salad 168
Zesty Coleslaw 169
Chicken Salad with Mayo 170
Kale Salad with Roasted Pumpkin Seeds 171
Tomato and Sardine Lettuce Wrap 172
Seaweed Salad 173
Vegetables 174
Roasted Sunchokes 175
Caramelized Onions 176
Sautéed Broccoli Rabe or Broccolini 177
Cauliflower Soup 178
Mushroom Cream Soup 179
Roasted Kabocha Squash 180
Buttered Leeks 181
Creamed Spinach 182
Cauliflower Mash 183
Roasted Cauliflower 184
Mushrooms Sautéed in Butter and Thyme 185
Sauces, Dressings, and Condiments 186
Mayonnaise 187
Guacamole 188
Olive Tapenade 189
Tahini Dressing 190
Avocado Dressing 190
Easy Italian Dressing 191
Garlic-Butter-Lemon Sauce 192
Sauce Gribiche 193
Tomatillo Salsa 194
Asian Dipping Sauce 195
Chimichurri 196
Pesto 197
Tomato Sauce 198
Pickling Liquid Base 199
Pickled Red Onions 200
Acknowledgments 201
About the Author 202
