Eat, Fast, Slim: The Life-Changing Fasting Diet for Amazing Weight Loss and Health
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Traditional diet lore dictates that we shouldn't skip meals. But amazing new findings show that short bursts of fasting, created by lengthening the gaps between eating, can lead to the ultimate fat-burning state - this is intermittent fasting (IF). It's a truth that body-builders and top athletes have known for years but scientists are now confirming that fasting accelerates fat loss and shifts weight from stubborn areas too. What's more, you'll find that you sleep better, have more energy, slow down your ageing and even improve your long-standing health problems through fine-tuning your body's repair mechanisms. Amanda Hamilton's Eat, Fast, Slim contains a choice of diet plans which allow you to tailor the diet according to your lifestyle and 'weight-loss personality'. You can choose Plan A, a daily fast of 16 hours (so you'll skip either dinner or breakfast), starting with once a week and working up to more frequent fasts. Or you can follow Plan B, a full day fast, twice a week, during which you'll eat one evening meal. But there's freedom in the plans so you can graze, rather than sitting down to main meals, and you can of course add an exercise element to your routine whilst fasting. On top of this, you can follow Plan C to enhance the fasts with juicing and other boosting techniques. Interspersed throughout the book, Amanda tells the story of how she found her way to IF, from her introduction to fasting on a meditation retreat in the Himalayas to her work with the system in her weight-loss clinic. She reveals the latest scientific findings that support the physical, mental and spiritual benefits of structured fasting, describes how the plans were created, and the results that the reader can expect. IF may pay homage to a practice that has been adopted by spiritual practitioners for thousands of years but it's never been more needed than right here, right now.
when you do eat. Q Surely after the fast is over, I’ll be tempted to binge? A Dr Krista Varady, from the University of Illinois in Chicago, has been studying alternate-day fasting (ADF), a form of intermittent fasting, for several years. Her research studies put people on a strict calorie limit every other day. For women, this provides 400–500 calories a day and for men 500–600 calories a day, which is all eaten at lunchtime. On the alternate “feed day” participants can eat as much as they
lower body? Yes, our hips and thighs have nine times more alpha 2 receptors than beta. Fasting is the only thing that alters alpha 2 receptor expression in adults – when we’re fasting, the alpha 2 receptors are more likely to stay hidden. If you combine this with the fact that GH and catecholamines (hormones released by the adrenal glands) are particularly good at encouraging fat loss, then fasting is a way for your body to release the stubborn fat it retained while you were on traditional
SUPPORTING A JUICE FAST Many juice-fasting programmes take place in a spa environment with saunas, relaxing massage and activities such as yoga built into the day. Granted, this can be hard to emulate at home. I’ve attempted many an ill-thought-through juice fast at home, only to be thwarted by a toddler knocking over my hard-earned (and time-consuming) juice, or worse, finding that my day’s quota of juices has been raided by a thirsty teenage son and his mates after school. (In the end, he was
sidetracked from calm and controlled to flustered and aggravated. A classic way we all fall off the wagon… yes, when you’ve had a bad night’s sleep. SLEEP LIKE A BABY Well, maybe not exactly – sleeping like a baby would mean waking up every few hours – but you get my drift. Quality sleep as opposed to an alcohol-induced comatose state is incredibly helpful. Not enough sleep makes you feel hungrier and fasting therefore becomes harder. Scientists have long been aware of the fact that many
I.A. (1994) The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women. British Journal of Nutrition, 71(3):434–447. FASTING FOR FAT LOSS Helibronn, L.K. et al. (2005) Alternate-day fasting in nonobese subjects: effects on body weight, body composition and energy metabolism. American Journal of Clinical Nutrition, 81:69–73. THE EFFECTS OF FASTING ON PEOPLE OF DIFFERENT WEIGHTS Elia, M., Stubbs, R.J. and Henry, C.J.K. (1999) Differences in fat,