How many intermittent fasting variants exist? I have deliberately written this book in the most synthetic way. I don't want to "lengthen the history" by tackling overly scientific topics that - while being extremely interesting - are not entirely practical. The physiology of fasting can be found on the other my book entitled "The weekly fast for the whole year" which you will always find here on Amazon. So it's useless to repeat myself. What you will read in this book is a concentrate of everything you need to know to practice correct intermittent fasting for the rest of your life . Nothing more! The most precise definition of "intermittent fasting" is also the simplest: alternating intervals where you do not eat (fasting) with intervals where eating is allowed. To use a jargon, it alternates a period of fasting with a "time window" where to introduce meals. The differences reside in "time window" .

The fasting period varies from 16 hours up to 48 hours. Depending on the type of intermittent fasting applied, there are many advantages that make it so popular. Firstly, the people who practice it eat less frequently. In addition to reducing the feeling of hunger increases satiety when we eat. Eating less frequently tends to make us take less total calories. This is a very important aspect. Speaking of caloric restriction, intermittent fasting brings us another advantage. We force our body "to look" beyond the intestine to get energy.

Without entering into complex concepts, damaged cells are "sacrificed" much more quickly. This phenomenon helps to prevent aging and various diseases. Intermittent fasting doesn't just mean taking less calories but promoting hormone responses that improve body composition First of all, insulin sensitivity especially if we do exercises. In addition to this a increase in growth hormone secretion (GH) which involves a myriad of benefits including increased fat loss and increased muscle growth. Furthermore, GH tends to compensate for the effects of cortisol (catabolic hormone) which is partly related to fat accumulating on the stomach. Intermittent fasting: Three "time windows" combined together in a single and effective method Over the years I have tested the most famous forms of intermittent fasting. For example "Intermittent Fasting (IF)" of the swedish athletic trainer Martin Berkhan. The variant proposed by him is a 16 hours fasting with a window to feed reduced to 8 hours .

During this time you can eat 2-3 meals. Then I also tried the "Eat Stop Eat" method created by the nutritionist Brad Pilon. Easily adaptable to any lifestyle is almost impossible not to comply with the only rule: "do not eat" for 24 hours . It only applies 2 days a week. And finally I also tested the Warrior Diet ( 1 meal ) by Ori Hofmekler who - despite the presence of the term diet (diet) - is a 20-hour fast followed from a feeding period of 4 hours inspired by the warriors of antiquity who were not in the habit of eating six meals a day. In fact, the original method provides for a small fruit-based meal a few hours before the main meal. Well, I I have alternate them and I have create my intermittent fasting around my lifestyle and goal . In my book, I will explain you how to do the same thing.

I'll explain you every single advantage of these intermittent fasting variants and I'll help you to avoiding the disadvantages that inevitably often entail .