Section	Section Description	Page Number
	Introduction	p. 1
	About This Book	p. 1
	Foolish Assumptions	p. 2
	Icons Used in This Book	p. 3
	Beyond the Book	p. 3
	Where to Go from Here	p. 4
Part I	Getting Started with Fast Diets	p. 5
Chapter 1	Fasting - Nature's Ultimate Fat-Burning Secret Weapon	p. 7
	Getting a Better Idea of What Fasting Really Is	p. 8
	Identifying the positive effects of fasting	p. 8
	Examining how it works	p. 9
	Understanding the best way to go about it	p. 10
	Figuring Out Why People Should Fast	p. 12
	Losing weight equals calorie restriction	p. 12
	Burning calories becomes easier	p. 13
	Determining who should and shouldn't fast	p. 14
	Asking Yourself Whether It's Right for You	p. 15
Chapter 2	Navigating the Science of Fasting	p. 19
	Losing Fat and Gaining Muscle	p. 20
	Burning more body fat	p. 20
	Making muscle gain easier	p. 21
	Improving Brain Function and Productivity	p. 23
	Regenerating the brain	p. 23
	Increasing your productivity	p. 24
	Boosting Your Immunity to Live Longer	p. 25
	Extending your life expectancy	p. 25
	Warding off disease	p. 26
	Focusing on Your Energy Level and Exercise	p. 29
	Increasing your energy	p. 29
	Amplifying the effects of exercise	p. 30
	Debunking Common Fasting Myths	p. 31
	Slowing your metabolism	p. 32
	Gaining the weight back after eating	p. 33
	Having lower energy without food	p. 34
	Eating Healthy When You're Not Fasting	p. 34
	Understanding the glycemic index	p. 35
	Eating like a caveman	p. 36
	Tracking Your Health Progress	p. 38
	Weighing yourself	p. 39
	Testing your body fat	p. 39
	Calculating your body mass index (BMI)	p. 40
	Taking selfies: Grab your camera	p. 41
	Considering other benchmarks	p. 42
Chapter 3	Tapping Into a Successful Fasting Mindset	p. 43
	Determining Whether Fasting Is Right For You	p. 44
	Eyeing the pros and cons of fasting	p. 44
	Setting realistic expectations and goals	p. 46
	Thinking long term, not short	p. 47
	Identifying the Fasting Mindset	p. 48
	Abolishing a negative mindset	p. 48
	Establishing the habit of success	p. 49
	Making Fasting Work	p. 51
	Keeping your mind focused elsewhere	p. 51
	Committing yourself 100 percent	p. 52
	Managing your hunger	p. 53
	Planning Ahead for Potential Pitfalls and Slip-ups	p. 54
	Leaving a Fast Early: How to Do So Sensibly	p. 56
Part II	Identifying Practical Fasting Practices	p. 57
Chapter 4	Dieting Sporadically: Intermittent Fasting	p. 59
	Figuring Out What Intermittent Fasting Really Is	p. 59
	Seeing the Pros and Cons to Intermittent Fasting	p. 60
	Highlighting the pros	p. 61
	Considering the cons	p. 62
	Grasping the Ins and Outs of Intermittent Fasting	p. 62
	Being successful with your intermittent fast	p. 63
	Figuring out the best times to fast	p. 63
	Knowing when not to fast	p. 64
	Identifying What You Can and Can't Eat	p. 65
	Consuming noncaloric drinks	p. 66
	Including supplements	p. 67
	Staying clear of foods with calories	p. 67
	Coming off of the Fast: What Can You Eat?	p. 70
	Journaling what you eat	p. 71
	Selecting healthful and nutritious food	p. 71
	Planning your eating ahead of time	p. 72
Chapter 5	Taking a Different Approach: The 5:2 Diet	p. 75
	Spelling Out What the 5:2 Diet Is	p. 75
	Uncovering this diet's characteristics	p. 76
	Grasping the importance of the glycemic index on the 5:2 Diet	p. 77
	Naming the Upsides and Downsides to the 5:2 Diet	p. 79
	The pros of the 5:2 Diet	p. 79
	And the cons	p. 81
	Figuring Out What You Can Eat	p. 81
	Sticking to 500 or 600 calories	p. 82
	Eating on nonfasting days	p. 84
	Identifying the No-No Foods	p. 85
	Knowing When to Fast and Not to Fast	p. 87
	Figuring out what days and times to fast	p. 87
	Identifying who shouldn't do the 5:2 Diet	p. 88
Chapter 6	Micro-Fasting: The No-Breakfast Solution	p. 89
	Tackling the Pros and Cons	p. 90
	Discovering the Truth about Breakfast	p. 92
	Including Micro-Fasting in Your Life	p. 93
	Identifying the ideal times to eat	p. 94
	Recognizing what you can eat	p. 95
	Timing Your Exercise with Micro-Fasting	p. 96
	Knowing What Types of Exercise Are Best When You're Micro-Fasting	p. 97
	Sprinting	p. 97
	Lifting heavy	p. 98
	Diving Into Micro-Fasting - One Day	p. 99
Chapter 7	Eating One Meal a Day: The Warrior Diet	p. 101
	Explaining What the Warrior Diet Is: No Swords or Shields Required	p. 101
	Comparing Undereating and Overeating	p. 103
	Tackling undereating and what you can eat during this phase	p. 103
	Examining the overeating phase with common sense	p. 105
	Looking at the Power of Feast and Famine	p. 106
	Perusing the pros of the Warrior Diet	p. 106
	Discussing the disadvantages of the Warrior Diet	p. 107
	Consuming Just One Meal a Day	p. 107
	Knowing what you can eat for your one meal	p. 108
	Following important eating guidelines	p. 109
	Realizing the truth about eating later in the day	p. 111
Part III	Your Launch Pad to Fasting: Your Kitchen and Recipes	p. 113
Chapter 8	Restocking Your Kitchen with Foods You Can Eat during Your Fast and Meals	p. 115
	Including Items You Can Eat	p. 116
	Power proteins	p. 117
	Nutrient-dense produce	p. 121
	Healthy fats	p. 124
	Healthy pantry items	p. 127
	Avoiding Certain Foods	p. 128
	Frankenfoods: It's alive!	p. 128
	Understanding sugar	p. 129
	Getting the lowdown on salt	p. 131
	Watching the booze: Happy hour or not?	p. 132
	Making Healthy Cooking Choices	p. 133
	Easing your life with kitchen essentials	p. 133
	Recognizing cooking methods	p. 135
Chapter 9	For Women: 500-Calorie Meal Recipes	p. 139
	Going the Beef Route	p. 140
	Whipping Up Some Poultry	p. 143
	Serving Some Seafood Dishes	p. 152
	Tackling Some Pork or Lamb	p. 162
	Aiming for Meatless Dishes	p. 166
Chapter 10	For Men: 600-Calorie Meal Recipes	p. 173
	Creating Some Dishes with Beef	p. 174
	Calling it Fowl: Some Poultry Meals	p. 180
	Surfing with Seafood Dishes	p. 190
	Cooking Some Meatless Meals	p. 197
	Cooking Some Pork and Lamb Cuisine	p. 203
Part IV	Incorporating Lifestyle Practices for Success	p. 207
Chapter 11	Comprehending the Effects of Fasting on Exercise and Vice Versa	p. 209
	The Lowdown on Fasting and Exercising: Why They Provide the Best Results	p. 210
	Understanding the link between the two	p. 210
	Determining your energy level	p. 211
	Avoiding food before a workout	p. 212
	Knowing what to eat (and whether you should) after exercise	p. 213
	Fasting and Exercise = More Fat Burning	p. 214
	Building More Lean Muscle	p. 215
	Restoring the Body	p. 217
	Cleaning out the system	p. 217
	Impacting the brain in a positive manner	p. 218
Chapter 12	Putting Together Your Fasting Exercise Program	p. 219
	Boosting Strength and Building Muscle with Resistance Training: The How-To	p. 220
	Determining when and how much	p. 221
	Knowing which exercises to do	p. 223
	Putting it all together	p. 240
	Transforming Your Body with Metabolic Conditioning	p. 243
	Defining metabolic conditioning	p. 243
	Knowing when and how to do it	p. 244
	Killing Body Fat with Fasted Cardio: Take a Brisk Walk	p. 245
	Eyeing the many benefits of low-intensity cardio	p. 246
	Ditching the treadmill and doing what you love	p. 247
Chapter 13	Living the Fasting Lifestyle on a Daily Basis	p. 249
	Consuming More Water	p. 250
	Grasping why water is so important	p. 250
	Recognizing your thirst button	p. 251
	Keeping the water you drink clean	p. 252
	Choosing clean water	p. 253
	Simplifying Stress	p. 254
	Examining your body's response to stress	p. 254
	Seeing the link between stress and belly fat	p. 255
	Getting Enough Sleep: Your Body's Weapon	p. 256
	Falling short of sleep	p. 257
	Creating a natural rhythm	p. 258
	Taking on Toxins	p. 260
	Identifying toxins in the home	p. 261
	Eliminating toxins from your body	p. 262
Part V	The Part of Tens	p. 265
Chapter 14	Ten Ways to Stave Off Hunger	p. 267
	Accept It	p. 267
	Drink Plenty of Water	p. 268
	Grab a Cup of Tea or Coffee	p. 269
	Do Some Household Chores or Gardening	p. 270
	Work	p. 270
	Go for a Walk	p. 270
	Play Some Sports or Enjoy a Hobby	p. 271
	Engage in Some Short, Intense Exercise	p. 271
	Meditate	p. 271
	Munch on Some Live Foods	p. 272
Chapter 15	Ten Ways to Stay Motivated	p. 273
	Find a Fasting Accountabili-buddy	p. 273
	Read Articles/Blogs or Watch Videos	p. 274
	Set a Short-Term Goal with a Reward	p. 274
	Recognize That Sometimes You Need a Carrot and Sometimes You Need a Stick	p. 275
	Look into an Alternate Future	p. 276
	Visualize Your Healthy Future	p. 277
	Focus on the Positive Feelings	p. 278
	Take Stock of the Positive Changes You've Experienced	p. 278
	Be Compassionate with Yourself	p. 279
	Get in the Habit of Motivating Yourself	p. 280
Chapter 16	Ten Ways to Feel Energized When You're Fasting	p. 281
	Stand Up and Start Moving	p. 281
	Become a Social Butterfly	p. 282
	Drink Plenty of Water	p. 282
	Use Caffeine Wisely	p. 282
	Breathe In Some Aromatherapy	p. 283
	Play a Game	p. 283
	Listen to Some of Your Favorite Music	p. 284
	Have More Sex More Often	p. 284
	Laugh More and Smile	p. 284
	Get a Better Night's Sleep	p. 284
	Index	p. 287

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