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Fast Feast Repeat

Fast Feast Repeat The Comprehensive Guide Summary

Fast Feast Repeat has it all! You’ll learn how to work a variety of intermittent fasting approaches into your life, no matter what your circumstances or schedule. Once you’ve ignited your fat-burning superpower, you’ll get rid of “diet brain” forever, tweak your protocol until it’s second nature, and learn why IF is a lifestyle, not a diet.

Fast. Feast. Repeat. is for everyone! Beginners will utilize the 28-Day FAST Start. Experienced intermittent fasters will strengthen their intermittent fasting practice, work on their mindset, and read about the latest research out of top universities supporting intermittent fasting as the health plan with a side effect of weight loss. Still, have questions? Gin has you covered! All of the most frequently asked intermittent fasting questions are answered in the exhaustive FAQ section.

Diets don’t work. You know you know that, and yet you continue to try them, because what else can you do? You can Fast. Feast. Repeat. After losing over eighty pounds and keeping every one of them off, Gin Stephens started a vibrant, successful online community with hundreds of thousands of members from around the world who have learned the magic of a Delay, Don’t Deny® intermittent fasting lifestyle.

About the Author

Gin Stephens is the author of Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle, an Amazon #1 best seller in the weight loss category. Gin has been living the intermittent fasting lifestyle since 2014. This lifestyle shift allowed her to lose over 80 lbs. and launch her intermittent fasting website, four Facebook support groups, four self-published books, and two top-ranked podcasts—Intermittent Fasting Stories and The Intermittent Fasting Podcast. Gin graduated from the Institute of Integrative Nutrition’s Health Coach Training Program (2019).

She earned a Doctor of Education degree in Gifted and Talented Education (2009), a Master's degree in Natural Sciences (1997), and a Bachelor's degree in Elementary Education (1990). She taught elementary school for 28 years and has worked with adult learners in a number of settings. She splits her time between Augusta, Georgia, and Myrtle Beach, South Carolina, where she lives with her husband and their four cats. Gin is also a mother to two adult sons (and she is thankful every day for the intermittent fasting lifestyle that makes her life easier).

Fast Feast Repeat The Comprehensive Guide Introduction

Excerpt. © Reprinted by permission. All rights reserved.


You may have heard a surprising statistic—it’s often said that about 95 percent of those who lose a significant amount of weight regain most of it. Or they may even go on to gain more weight, and they end up heavier than when they’d started. While there is some debate as to whether this statistic is accurate or not, we do know that the weight-loss industry in the United States was worth $66 billion in 2017.

If diets worked long term, we wouldn’t keep throwing so much money at the problem, would we? (I have some good news for you here—intermittent fasting is free, it requires no supplements, and it might even save you money in the long run, since you won’t be eating as frequently.)

Why is it so hard to lose weight and keep it off? It’s because of our hormones and metabolic processes. Anyone who has had this struggle has felt the way our bodies seem to fight against us over time, leaving us heavier and worse off metabolically than we were before. The good news is that it isn’t your fault, and it isn’t because you are weak or can’t control yourself. It’s biology.

Let’s take some time to go down what I like to call the memory lane of dieting. Or you could call it Diet Crazy-Town. I think most of us have been there, either as a visitor or permanent residents.

When I first jumped on the diet roller coaster, it was the 1980s and calories were king. It didn’t matter what you ate, just how many calories you consumed. I carried around my pocket-sized calorie counter and my little notebook and recorded every morsel that crossed my lips. Because I was young, I was always able to lose weight as long as I kept to 1,200 calories or fewer per day. Eventually, this strategy stopped working for me, and you will understand why as you continue to read this chapter.

Even though it seemed to work for me at the time, it was no fun at all to put that much thought into what I was eating (Did I eat three chips, or four?), so I would get to my goal weight and then abandon calorie counting completely until my weight rebounded back up, and out came the notebook once again. What a vicious cycle to be trapped in!

Next up: the low-fat era! It was the 1990s, and fat was the villain. I read my first diet book, The T-Factor Diet, and it all made so much sense! America agreed; this decade marked the proliferation of fat-free products. Breakfast could consist of a fat-free muffin washed down with a Coke (because Coke is fat-free!). I remember making my favorite sandwich of the time: fat-free bologna on fat-free bread, spread with fat-free mayo and fat-free mustard. Sometimes I would have a whole sleeve of those fat-free marshmallow cookies covered in fat-free chocolate.

Remember how fat-free cheese wouldn’t really melt, but instead looked like a square of orange plastic? Good times. (Funny story: I found a used copy of The T-Factor Diet recently and reread it. It’s actually all about choosing real foods that happen to be lower in fat, such as vegetables, whole grains, fruits, and lean meats. Nowhere in the plan did the author recommend that you buy Franken-products as fat substitutes. Oops. Somehow, we all missed that part.)

I did lose weight as long as I kept my fat grams below a certain threshold, but when I look at photos of myself from that era, I looked very thin and yet completely unhealthy. Of course, I did; I don’t think I was actually eating any real food in my quest to find fat-free food-like products.

After that, America turned against carbs. The low-fat crowd had it all wrong, and it was carbs we should be avoiding. During that phase, Dr. Atkins was my guru, as well as the Hellers, who determined that we were all “carbohydrate addicts” and told us what to do in The Carbohydrate Addict’s Diet. Once again, I started counting, and I ate as much as I wanted of the allowed low-carb foods.

I never did lose any weight on a low-carb plan (which I now understand after having my DNA analyzed: according to my genetic profile, I am more likely to lose weight with a higher-carb/lower-fat approach. More about that in another chapter!). Everywhere we turned, there were low-carb versions of our favorite foods and plenty of Franken-food carb substitutes.

Of course, those are just a few of the diets I tried. In addition to the big diet trends of the decades, I jumped on every bandwagon that came along: I ate right for my blood type; I counted bites as if I had gone through weight-loss surgery (yes, this is a real diet plan, and yes, I can take really big bites); I ordered tasteless, expensive, and unappealing food through the mail; I tried hypnosis; I ate “clean”; I ate “dirty”; I used costly meal replacement shakes (and even tried to sell them to my friends to support my habit); I sweated to the oldies; and more.

I even went through some physician-assisted programs that included both prescription diet pills and hormone injections that tricked my body into thinking I was pregnant so I could tap into my stored fat. (I am almost embarrassed to admit the last two, but I want to keep it real … plus, this shows you how desperate I was. Can you relate?) Yes, those all worked temporarily, but each of them left me with more rebound weight gain than the time before. Eventually, I yo-yoed myself up to 210 pounds, which is in the obese category for my five-foot-five frame.

When I look at all the things I tried over the years, I realize that I not only lived in Diet Crazy-Town, I could have been the mayor.

Fast-forward to the present. I am maintaining a weight loss of over eighty pounds, and I haven’t struggled to maintain the loss. Every year when the seasons change, I pull out my clothes from last year and try them on. I hold my breath … do they still fit?

And year after year, the answer is yes! Other than a few items that are now too big, my clothes continue to fit me season after season. I am effortlessly maintaining my weight without dieting, thanks to intermittent fasting and the magic of the clean fast, coupled with something called appetite correction, which you will learn about in another chapter. Instead of shopping in the plus-size department, I now fit into a size 0 or 2, and frequently I find my clothes in the petite section of the store.

As the years go by and I enter my fifties (and go through menopause, with no resulting weight gain of any sort), I become more and more confident that my now-steady weight illustrates I have ended my weight struggle forever. #ThankYouIntermittentFasting

When you read my diet history, it may remind you of your own similar struggle. Yes, I am a real person, just like you. For decades, I tried and tried, and then I tried some more. If sheer effort made you thin, it would have solved the problem much earlier. If you are someone like me, you can relate to the struggle of continuing to get heavier and heavier over time, despite frantically following all the dietary advice that comes our way.

Take a deep breath.

It’s time for you to realize the number one most important concept of this whole chapter: YOU DID NOT FAIL DIETS. DIETS FAILED YOU.

Let that sink in.

IT IS NOT YOUR FAULT. It’s biology.

So? Why do diets like these leave us heavier and heavier over time? Why can’t we succeed, even though we are trying and trying?

Heck, I would like to let you know the sad truth: the harder you try, the harder it actually gets. Again, this is biology, and not personal weakness or failure. In a 2013 scientific review, it was reported that in fifteen out of the twenty studies they examined, past dieting was a predictor of future weight gain.1 That’s not a surprise to all the weary dieters of the world, is it? We diet. We regain the weight.

We diet again. We regain the weight again. Is it because we are gluttons? No. (Even though the “naturally skinny” people may think that’s true. I remember back when I was struggling so hard for all the years before IF that I wanted to throttle my slim husband when he told me, “Just eat less food. Exercise more.” Gee, thanks, honey. Sigh.)

No, it’s not as simple as “Just eat less food. Exercise more.” There are many things that go on behind the scenes in the bodies of chronic dieters that explain the phenomenon of weight gain after dieting. Let’s look at the science to see why this happens.

To put it into simple terms, our bodies want us to survive and reproduce. And because of that, we have protective mechanisms that are in place to keep us from dying if our bodies perceive we are in a starvation crisis of some sort. This kept our ancestors alive during wars, droughts, and hard winters. Our bodies don’t understand that we are trying to slim down for summer bathing suit season, and instead, they think we are in terrible danger.

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Fast Feast Repeat

Fast Feast Repeat By Gin Stephens PDF

Product details:

EditionInternational Edition
ISBN1250757622, 978-1250757623
Posted onJune 16, 2020
Page Count352 pages
AuthorGin Stephens

Fast Feast Repeat By Gin Stephens PDF Free Download - HUB PDF

Fast Feast Repeat has it all! You’ll learn how to work a variety of intermittent fasting approaches into your life, no matter what your circumstances or schedule. Once you’ve ignited your fat-burning superpower, you’ll get rid of “diet brain” forever, tweak your protocol until it’s second nature, and learn why IF is a lifestyle, not a diet.


Author: Gin Stephens

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