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Summary: Feast, Fast, Repeat by Gin Stephens

Summary: Feast, Fast, Repeat by Gin Stephens

Parker Publishing
0/5 ( ratings)
Read Download
Detailed Summary of Fast, Feast, Repeat by Gin Stephens

A 30-minute read to learn all the main ideas from the original book

Fast, Feast, Repeat by Gin Stephens is the New York Times bestselling guide to "Delay, Don't Deny" intermittent fasting. This book is a SUMMARY ONLY and NOT THE ORIGINAL BOOK.

SAMPLE

Executive Summary

Intermittent fasting means to stop eating or drinking for a short period of time before resuming food and drink again.

IF is the most effective way to lose weight and keep it off. It is superior to other common diet strategies like calorie counting or low carb because it takes advantage of hormonal processes in the body.

When you fast, your levels of insulin fall. Insulin is a hormone that causes cells to hold on to their energy instead of release it, so when it falls it lets your fat cells release fat to be used for fuel.

IF has many benefits beyond just weight loss. It can slow the aging process, fight against cancer and cardiovascular disease, as well as many other health benefits.

The best kind of IF is “Clean” IF. Clean IF means to only consume very basic drinks while fasting like water or bitter tea. If you consume low calorie food or drink like diet soda, then it makes your body think food is on the way even though you aren’t consuming calories. This physiological expectation negates the IF benefits.

There are many different IF protocols. Eating Window protocols divide the day into fasting and feeding periods. For example, 16:8 means to fast for 16 hours and then eat only within an 8-hour window. Up-and-Down-Day protocols divide the week into fasting and feeding days. For example, 5:2 means eat food on 5 days of the week and fast for 2 whole days of the week. Alternate Daily Fasting means to fast every second day.

To start IF for the first time, use the FAST Start idea. FAST stands for Fast Clean , Adapt , Settle In , Tweak .

“Delay, Don’t Deny” is a mantra for dealing with cravings and temptation. It means that you can still eat whatever you want but to make sure it’s only in your designated eating windows.

“Diet Brain” is the feeling of uncertainty around what to eat. There are many conflicting diets out there and IF solves this problem by letting you eat anything.

Everyone has unique diet needs so there’s no perfect diet. Nevertheless, some principles are universal. The main one is to avoid ultra-processed foods because it’s too easy to overeat them.

For tracking weight-loss progress with IF, make sure to use the right measurement techniques. It’s better to weigh yourself daily and use a weekly average rather than to weigh yourself only once per week or even less often.

There is a psychological component to IF – if you doubt the process or are easily discouraged then it won’t work. Make sure to understand the science, use positive self-talk, and trust the process.

Remember to exercise while doing IF. Any type of exercise can work. The most important thing is to find something you enjoy.

If your weight-loss plateaus then there are many tweaks you can try, including borrowing ideas from other diets like low-carb. See a doctor if you really can’t lose weight with IF no matter what you try.
Format
Kindle Edition
Release
August 28, 2022

Summary: Feast, Fast, Repeat by Gin Stephens

Parker Publishing
0/5 ( ratings)
Read Download
Detailed Summary of Fast, Feast, Repeat by Gin Stephens

A 30-minute read to learn all the main ideas from the original book

Fast, Feast, Repeat by Gin Stephens is the New York Times bestselling guide to "Delay, Don't Deny" intermittent fasting. This book is a SUMMARY ONLY and NOT THE ORIGINAL BOOK.

SAMPLE

Executive Summary

Intermittent fasting means to stop eating or drinking for a short period of time before resuming food and drink again.

IF is the most effective way to lose weight and keep it off. It is superior to other common diet strategies like calorie counting or low carb because it takes advantage of hormonal processes in the body.

When you fast, your levels of insulin fall. Insulin is a hormone that causes cells to hold on to their energy instead of release it, so when it falls it lets your fat cells release fat to be used for fuel.

IF has many benefits beyond just weight loss. It can slow the aging process, fight against cancer and cardiovascular disease, as well as many other health benefits.

The best kind of IF is “Clean” IF. Clean IF means to only consume very basic drinks while fasting like water or bitter tea. If you consume low calorie food or drink like diet soda, then it makes your body think food is on the way even though you aren’t consuming calories. This physiological expectation negates the IF benefits.

There are many different IF protocols. Eating Window protocols divide the day into fasting and feeding periods. For example, 16:8 means to fast for 16 hours and then eat only within an 8-hour window. Up-and-Down-Day protocols divide the week into fasting and feeding days. For example, 5:2 means eat food on 5 days of the week and fast for 2 whole days of the week. Alternate Daily Fasting means to fast every second day.

To start IF for the first time, use the FAST Start idea. FAST stands for Fast Clean , Adapt , Settle In , Tweak .

“Delay, Don’t Deny” is a mantra for dealing with cravings and temptation. It means that you can still eat whatever you want but to make sure it’s only in your designated eating windows.

“Diet Brain” is the feeling of uncertainty around what to eat. There are many conflicting diets out there and IF solves this problem by letting you eat anything.

Everyone has unique diet needs so there’s no perfect diet. Nevertheless, some principles are universal. The main one is to avoid ultra-processed foods because it’s too easy to overeat them.

For tracking weight-loss progress with IF, make sure to use the right measurement techniques. It’s better to weigh yourself daily and use a weekly average rather than to weigh yourself only once per week or even less often.

There is a psychological component to IF – if you doubt the process or are easily discouraged then it won’t work. Make sure to understand the science, use positive self-talk, and trust the process.

Remember to exercise while doing IF. Any type of exercise can work. The most important thing is to find something you enjoy.

If your weight-loss plateaus then there are many tweaks you can try, including borrowing ideas from other diets like low-carb. See a doctor if you really can’t lose weight with IF no matter what you try.
Format
Kindle Edition
Release
August 28, 2022

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