16:8 Intermittent Fasting

by Jaime Rose Chambers

The health benefits of intermittent fasting are now indisputable, and 16:8 is the easiest and most effective fasting method. Jaime Rose Chambers is a practising dietitian who sees countless patients looking for advice on how to manage their weight. She prescribes intermittent fasting as a matter of course, as it's by far the easiest and most effective tool for healthy weight control that she's seen.This indispensable handbook has everything you need to know about intermittent fasting, - the latest science on 16:8 and 5:2, showing how intermittent fasting can not only help you control your weight, but also helps lower cholesterol, reduce blood pressure and protect against heart disease- 40 delicious, nutritionally replete recipes- advice on how to set up a personalised fasting program that suits your lifestyle and individual health needs- meal plans to help you incorporate fasting into your week- inspirational real-life success stories.

Genres: Health

208 pages, Paperback

Published January 29, 2019

Reviews

[Renee · Rating 4 out of 5]

Great introduction to fasting.

[Romany · Rating 4 out of 5]

It’s probably not going to convince you if you’re on the fence. There’s not a great deal of science here. But this is a good book. Simple, clear directions. Lovely, easy recipes. If the diet that works is the one you can stick to, then this is a pretty good one.

[AnnaBanana91 · Rating 4 out of 5]

3.5* for me - pros and cons below

+ it gives you good pointers on how to structure your fasting days
+ gives you ideas on how much you should eat when you are not fasting
+ great visually and engaging when you read it - no large chunks of text, interactive
(good for those who already want to try fasting, have some knowledge about nutrition requirements and digestive functions, but need a bit more guidance on how to do it right/how to structure themselves)

- not enough scientific evidence from studies conducted with different methods
- while recommended recipes look amazing and I can't wait to try them, it does say that during your non fasting period you can 'eat whatever you want' which for some people with bad eating habits might be misleading, so more focus should also be given on eating a balanced diet while not fasting and why (back by scientific evidence)
- does not discourage use of sweeteners and broth cubes etc
- recommends low fat products which are controversial because they are carb instead of fat based...

[Alina Tache · Rating 3 out of 5]

It's the most gentle introduction to fasting ever. Best for those that are scared of the idea, but would want to see what it actually means.

I deducted 1.5 stars for not giving much science besides a few remarks. For those that want to understand the science, I suggest they read dr. Jason Fung's "The Obesity Code" and "Complete guide to fasting".

And I also deducted half a star because she focuses on 500-kcal per day as a "fasting" day, but she doesn't mention that it's ok to have water-only fasts for a whole day. I get not going into extended fasts, but I would have liked the book to mention a bit more about water-only fasts and autophagy benefits. As it is, autophagy has only a tiny paragraph.

[Shirley Taylor · Rating 4 out of 5]

Clear easy to understand explanation of the various fasting options along with some amazing looking recipes. It's given me the courage to start my first 16:8 fasting day.

[Lisa Stevens · Rating 5 out of 5]

Love it

[John Hardy · Rating 4 out of 5]

A soft primer to intermittent fasting. Well presented and readable, but low on science. There are lots of bullet point lists, which I like for learning. The pages are not over-crowded. Large fonts are used to emphasise points. The explanations and instructions form the first part of the book, and the remainder is the recipes. Each recipe is accompanied by a photo - good! There's a helpful meal calendar which gives choices for two different kinds of fasting. The recipes are grouped into categories - breakfast, meat and chicken, seafood, and vegetarian.
I wasn't that impressed with the recipes, as I felt some were unbalanced towards carbs. However, there was one stand-out I want to try - the bunless mushroom and lamb burger. Super!
My original thought was three stars but the presentation is so good, it will help many readers.
Rating 3.8.

[Cait M · Rating 4 out of 5]

Common sense approach with good explanations for different types of fasting, and how those methods could be implemented into everyday life.

The second half of the book has calorie controlled recipes that can be adapted for "fasting" days with a limit of 500 to 600 calories us required.

Interesting reading.

[Libby Elliott · Rating 3 out of 5]

Give this book to your loved ones who are interested in fasting but don’t know the first thing about it. A good intro to help them create a plan and understand a bit about the benefits, without an overwhelming amount of info.