Key Messages
Dr. Ian Smith’s Guide To Intermittent Fasting: Unlock The Benefits Of Strategic Scheduled Meals
Dr.
Ian Smith’s Fast Burn method is a focused approach to losing weight and staying healthy.
Using intermittent fasting as its base, this dieting technique combines stylish timescales with a science-backed diet that can help you jumpstart your weight loss journey.
These sections explain the theory and biomechanics behind these theories, so that you know why some types of fats are better than others, how our ancestors excelled at fasting, and more importantly, how this fits into your lifestyle today.
You’ll also learn how to make foods and smoothies from scratch – all in order to optimize your results.
As with any major changes to your diet and fitness routine, it’s important to always consult with a physician or nutritionist before getting started – but this is one book summary you won’t want to miss out on!
The Right Kind Of Fat Is Crucial To Maintaining A Healthy Diet
Our bodies need fat in order to survive, but not all fat is created equal.
A healthy body needs the right amount of the right fats in order to function optimally.
There are four different categories of fat: monounsaturated, polyunsaturated, saturated, and trans.
Monounsaturated and polyunsaturated fats, or “good fats,” can contribute to better health as they reduce inflammation and lower the risk of heart disease.
These kinds of fats are found in vegetable oils such as soybean and olive oil as well as nuts and seeds.
On the other hand, saturated and trans fats should be avoided if possible.
These are known as “bad” fats because they can increase levels of LDL cholesterol in your body and raise your risk for cardiovascular disease.
Saturated fats can be found in beef, poultry, lamb, dairy products and rich oils like coconut oil while trans fats are often artificial and used in processed foods like hydrogenated oils.
Eating too much fat than what your body needs will cause you to store it up in your fat cells which could lead to weight gain overtime.
To avoid this from happening it is important that you watch what you eat by only consuming fewer calories than you burn so that your body starts utilizing that stored fat for energy instead!
Unlock The Power Of Intermittent Fasting: How To Structure A Complete Eating Schedule
Intermittent fasting is the dietary practice of consciously restricting when you eat and puts the body on a regular eating schedule.
This comes from our early human ancestors who would sometimes not be able to eat, as food was less available back then.
Our bodies may actually function best when food isn’t eaten around the clock!
The most basic form of intermittent fasting is known as time-restricted feeding (TRF).
TRF divides the day into periods of eating and fasting, where one will typically have a 12 hour window for consuming food and another 12 hours for refraining from it.
More restrictive models involve having 14, 16 or even 18 hour fasts.
Other forms require calorie restriction every other day or introduce 24-hour fasts once a week.
IF brings potential health benefits, especially weight management ones.
As no fuel is added during fasting, your body has to break down stored fat for energy.
The longer you stay in this cycle of consuming and abstaining from food can lead to great results!
The Fast Burn Program: Igniting The Benefits Of Intermittent Fasting
If you’re interested in trying out intermittent fasting, the Fast Burn program is a great way to start.
The nine-week program begins with a four-week Ignition period that helps your body adjust to the IF lifestyle.
During this time, you should start off by following a 12:12 Time-Restricted Feeding (TRF) schedule.
This means that your eating window should be 12 hours and your fasting window should be 12 hours.
It’s important to evenly space out meals during the feeding windows and drink lots of water throughout the day to reduce food cravings.
You should also incorporate light exercises such as cardio into your routine during the fasting window.
As you progress through the Ignition period, try to consistently wake up two hours before your first meal, and if you must eat during a fasting period make sure it’s no more than 50 calories!
In week three of the Ignition period switch up your TRF schedule by making it 10:14, meaning ten hours for breakfast, lunch and dinner and 14 hour of intermittent fasting.
You can make this transition smoother by increasing intensity of your exercises to include some more vigorous activities like body weight exercises or Zumba classes.
Additionally, for week four make one of each meal days plant-based or vegetarian which ensures proper nutrition without sacrificing flavor.
By sticking to these guidelines, you’ll slowly transition into an IF lifestyle while still reaping all its potential benefits such as weight loss improved brain function, and reduced inflammation!
Take The Intermission Week To Recharge And Reflect Before Entering The Acceleration Period Of The Fast Burn Program
It’s Week 5 of the Fast Burn program and that means it’s time for the Intermission period.
During this week, you’ll want to make sure to take a breather from your regular routine and just focus on recuperating and reflecting.
You don’t need to introduce any new material or changes in diet during this week, but rather just stick to what has been working best for you so far.
That said, if you feel like tweaking your 12:12 or 10:14 feeding schedule a bit or doing some different forms of exercise, that is perfectly fine as well—just remember to avoid eating high-calorie junk foods like sodas, white pastas, and other items high in sugar and starch in order not to disrupt your dieting progress.
Simple alternatives like jumping rope, jogging, or taking long walks can provide workable alternatives if you don’t have access to a gym.
The most important thing during Intermission week is listen to your body and reflect on your IF journey up until now.
What’s been working? What hasn’t? Taking stock of how you’re feeling will enable you stay more aware of any changes (good or bad) throughout the last four weeks of Acceleration period ahead.
Conquer The Fast Burn Program’S Final Stretch With Four Weeks Of Acceleration
Are you ready to step up your intermittent fasting and unlock your body’s ultimate potential? The Fast Burn program is designed to help you do just that with four intensive weeks of Acceleration.
The first week will be the Reload phase, where you get back into the IF mindset with a 10:14 TRF schedule.
Add in 30 to 45 minutes of exercise every day, except one day of rest on day six, and increase your intake of plant-based meals like leafy greens, whole grains and dried fruits.
The second week will be focused on Jigsaw fasting – continue adhering to a 10:14 schedule but expanding your range of different foods.
After this comes Stretch week which requires even greater committment — reduce your feeding window to 8 hours and 16 hours for fasting with a maximum calorie intake per day also in check!
To keep energy levels high, allow yourself a Floating Bonus Snack Choice of 100 calories daily when needed.
Finally, reach the finish line on Week 9 with Tightening your TRF even further intot 6/18 hrs!
With some patience and discipline these nine weeks has seen you transform into an IF lifestyle ‘pro’.
Ready yourself for maximum results over these vital four weeks Acceleration period!
Maximize Your Intermittent Fasting With These Healthy Meals
If you’re looking to significantly improve your health, look no further than the Fast Burn program.
It explains that in addition to fasting, what you eat during your eating period is just as important.
To maximize the effectiveness of the program and get the most out of your meals, it’s essential to make sure they are full of fresh, healthy ingredients.
The Fast Burn program offers several great recipes to help you get started right away.
For breakfast, why not try a Burner Smoothie? All you need to do is blend together apple juice, water or milk with apple cider vinegar, coconut oil, blueberries, an apple and baby spinach.
Top it off with a squeeze of lemon and some ice for a nutritious way to break fast!
Lunchtime brings about a Greek Energy Bowl for four.
Start by sautéing two six-ounce pieces of skinless chicken breast before topping it off with feta cheese from baby spinach along with tomatoes and avocado slices.
Finally drizzle over some balsamic vinaigrette for crunchy goodness!
For dinner time wrap up your feeding period with a cheesy chicken quesadilla.
Sauté two six-ounce cuts of chicken until golden brown before adding in Cheddar and Monterey Jack shredded cheese with onions and salsa before brushing them in olive oil and baking them in the oven at 400 degrees for five or eight minutes!
So make sure when incorporating fasting into your lifestyle don’t forget about what meals you are eating within that window!
Opting for dishes full of fresh produce will not only provide all kinds of nutrients but also kickstart that journey towards achieving your fitness goals!
Give these recipes a go today!
Wrap Up
The final summary of Fast Burn!
is a simple one: if you adhere to an intermittent fasting program that includes time-restricted fasting, nutritious meals, and regular exercise, you’ll be on your way to managing your weight and living a healthier lifestyle.
Additionally, it may be wise to limit or even cut out alcohol during this period.
That being said, one drink per day such as a glass of wine or light beer is acceptable – provided you have them within your feeding window.
With these tips in place, you’re sure to reach your goals in no time!
