Authors: David Zinczenko
The 8-Hour Diet (41 page)
Dinner
in daily schedule,
53
recipes,
149–65
Disordered eating,
62
Dopamine,
190
E
ating
timing of,
12–13
,
17–18
,
20–21
,
56–57
,
110–11
(
see also
Intermittent fasting)
variety in,
74
Eating disorders,
62
Eat This, Not That! xvii,
69
Eggs
Breakfast Burritos,
128
Frittata with Arugula and Pepper,
130
Huevos Rancheros,
125
Smoky Deviled Eggs,
171
Spinach and Ham Quiche,
134
Sunrise Sandwich,
124
Waffles with Ham & Eggs,
126
8-Hour Diet
cheat plan,
108–17
common questions,
56–63
7-Day Meal Plan,
103
8-Hour Powerfoods
Fat Busters,
77–86
Health Boosters,
87–95
8-Minute Workouts.
See also
Maximum Fitness Plan
one-exercise routines,
197–201
two-exercise routines,
202–7
combined exercise intervals,
208–19
Hold it! Workouts,
220–25
exercise descriptions
Alternating Lateral Lunge,
206
,
206
Alternating Reverse Lunge,
202
,
202
Body-Weight Power Squat,
204
,
204
Body-Weight Rotational Squat,
211
,
211
Burpees,
200–201
,
200–201
Elevated Hip Extension,
224
,
224
Pushup Hold with Knee-Elbow Touch,
207
,
207
Endorphins,
112–13
Exercise.
See also
8-Minute Workouts
appetite effects,
182–83
as craving distraction,
112–13
,
183
,
184
,
191
in human evolution,
37–39
stretching,
184
F
asting.
See
Intermittent fasting
Fat.
See
Body fat; Dietary fat
Fish/shellfish
Avocado Tuna Salad,
137
Cornmeal Catfish,
153
as Fat Buster,
77
Grilled Fish Tacos,
150
Halibut in a Bag,
154
Honey-Mustard Salmon,
152
Pesto Tuna Melt,
143–44
Poor Man’s Lobster Roll,
139
Shrimp Scampi,
162
Smoked Salmon Sandwich,
131
Tuna Salad adaptations,
144
Food
addiction to,
18
choices regarding,
69
human evolution and,
37–39
Fruit.
See also specific types
compote from,
133
as Health Booster,
88–89
with oatmeal,
129
selecting,
92
in smoothies,
121–23
variety in,
74
G
alanin,
51
Glutathione,
83
Gratitude,
187
Grazing, pitfalls of,
12–13
HDL cholesterol,
30
Heart disease,
7
,
29–30
,
42
,
46
,
66
,
76
Hormones
appetite role,
25
,
47
,
50
,
61
,
80
,
115
circadian rhythms and,
49–53
Hunger.
See also
Appetite
exercise effects on,
112–13
fat storage and,
61
Huntington’s disease,
45
Hypothalamus,
109
I
ce, chewing on,
185
Indulgences, planned,
115–16
Insulin levels,
23
,
27
,
42–43
,
67
,
89
Intermittent fasting.
See also
8-Hour Diet
benefits,
21
,
29–31
,
41
,
108
,
115
,
174–75
defined,
62
vs. deprivation,
61
effects of,
13
,
36
,
39
,
43–48
,
60–61
exercise and,
228–29
timing of fasting periods,
56–57
,
59
Junk food,
16
L
egumes,
84–86
Lemon water,
191
Life span,
39
Lifestyle, healthy,
99
Light sources,
17
,
49
,
50
,
53
,
185
,
188
Lunch
in daily schedule,
51–52
recipes,
133–49
Lutein,
90–91
Lycopene,
89
M
agnesium,
81
Mangoes
Chili-Mango Chicken,
159
Mango Salsa,
150
Orange Crush Smoothie,
122
Maximum Fitness Plan
overview,
230–31
exercise descriptions
Claymaker/Predator Jack,
242–43
,
243
Isometric Towel Row,
256–57
,
257
Sit-Through/Kick Through,
246–47
,
247
Squat-and-Lunge Walk,
254–55
,
255
Mayonnaise
Chipotle mayonnaise,
147
Horseradish Mayo,
141
Meal planning,
xxi
,
51–53
,
103
.
See also
Eating, timing of
Meat, lean, as Fat Buster,
77–80
.
See also specific meats
Memory,
47
Metabolic syndrome,
6
Metabolism,
3–4
,
6–7
,
10–11
,
23
,
60–61
,
194
Mouth, freshening of,
186
Muscles
building of,
75
,
83
(
see also
Exercise)
intermittent fasting effects,
60
metabolism and,
194
Mushrooms
Asian Chicken Packet,
160
Hoisin Beef Kebab,
157
Seared Sirloin,
156
Neurodegenerative diseases,
6
,
39–40
,
42
Neuroplasticity,
46–47
Neurotropic factors,
40
New Abs Diet, adaptation of,
68–69
Nuts
as Fat Busters,
80–82
Spice Roasted Nuts,
170
O
atmeal
as Health Booster,
94
Oatmeal with Peanut Butter and Banana,
129
Omega-3 fatty acids,
80
Oranges
as Health Booster,
88–89
Orange Crush Smoothie,
122
P
aleo Diet, adaptation of,
66–67
Pancakes
Blueberry Pancakes,
132
Papaya
Papaya Berry Smoothie,
122
Parkinson’s disease,
45
Pasta dishes
Loaded Alfredo with Chicken and Vegetables,
151
Sesame Noodles with Chicken and Peanuts,
146
Peaches
Grilled Peaches,
155
selecting,
92
Peanuts/peanut butter
as Fat Buster,
84
Five-Spice Peanuts,
170
Oatmeal with Peanut Butter and Banana,
129
Sesame Noodles with Chicken and Peanuts,
146
Pectin,
89
Peppers
Frittata with Arugula and Pepper,
130