What is in the book?
Metamorphoses / personal stories
The book includes stories of people who wrote about their journey with Intermittent Fasting. These are incredible people who, thanks to their determination and IF, achieved outstanding results. You will get to know their personal stories and see their photos.
The history of fasting
This subsection describes fasting in the aspect of ancient medicine and worldwide religions, including Christianity. It is an interesting overview.
Mindfulness
This section is devoted to mindfulness techniques in the context of Intermittent Fasting. You will find some practical examples here that you can use in your daily life.
Goals
This part of the book describes how to set and achieve your goals: weight-loss goals or other goals. Writing your goals down has a significant impact on our success and the goals we want to achieve.
Low-carb breakfast recipes
Breakfast Recipes for the whole week. You will find specific recipes and photos. The recipes also include the caloric value and the value of particular macronutrients.
What you can drink during IF
I present a list of liquids you can drink during IF and explain various contradictions. I believe that it is imperative because, as we know, the opinions of IF gurus on this topic differ, which can be very confusing.
Macronutrients
I explain what they are and why they are crucial to IF. I also present methods to calculate them.
Caloric demand and calorie deficit
In this subsection, I describe how to calculate them using easy-to-understand formulas, including a sort of ‘do-it-yourself’ guide.
Biological rhythms of the body
Biological rhythms are fundamental processes in the context of Intermittent Fasting. The subject is discussed in detail and, as usual, based on scientific facts with citations of the sources.
Leptin and insulin
I describe leptin and insulin in the context of diet and weight loss. I explain the essence of these hormones in the weight-loss process. I also clarify why insulin resistance or leptin resistance occurs and what happens in the body at that point.
Autophagy
I describe the process of autophagy in the book extensively. I do this in an easily accessible language so that everyone can understand it clearly. I specifically clarify how many hours of fasting you need for autophagy to occur and what scientists say about this.
Growth hormone
I also elaborate on the topic of growth hormone in an easy-to-understand language. I also explain why it is crucial in the case of weight loss. Finally, I mention the significance of growth hormones in the context of sleep.
Glycemic index vs glycemic load
Cortisol
You will learn why stress makes it difficult to lose weight and much more. The hormone is described in the context of Intermittent Fasting.
Protein and fat breakfasts
You will learn why these kinds of breakfasts are vital.
Extended fasting: 24 -72 hours
Here I discuss how to get through this fast. I also present a diary of a person who tried extended fasting. The diary describes how the person felt and what the results were. Also, if you are reading this, Beata, thank you very much!
Longevity in the context of IF
This subsection is devoted to longevity and IF. I present the latest discoveries about proteins called sirtuins. These proteins are activated during IF.
Without any doubt, Intermittent Fasting is a fascinating topic!
Enjoy the lecture of this book!
Dorota Perkins
