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The IF Diet Kindle Edition

by Robert Skinner (Author) Format: Kindle Edition
4.4 4.4 out of 5 stars 764 ratings
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This is a best-selling guide to intermittent fasting. It has 3 plans, all of which improve your body:

- quickly
- safely
- and permanently

Written clearly, it contains everything you need to succeed. Other areas include:

Cellulite, protein, whether to go low-carb, detoxing, sugar, skipping breakfast, feeling stuck, cardio, sleep, intervals, weights, avoiding illness, eating junk, insulin, fructose, energy drinks, gut hormones, and more.

Your time is precious, so why delay the confidence and health you deserve.

See for yourself. 250,000 fasters are glad they did.
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  1. Print length
    109 pages
  2. Language
    English
  3. Sticky notes
    On Kindle Scribe
  4. Publication date
    January 1, 2014
  5. File size
    219 KB
  6. Page Flip
    Enabled
  7. Word Wise
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Editorial Reviews

Review


"You can eat whatever you want. Absolutely, whatever you want. - Dr Krista Varady

Lead fasting researcher at the University of Chicago, as seen on the BBC's Eat, Fast and Live Longer.

From the Author

As a researcher, I'm rarely surprised by page after page of data, graphs and charts.  But when I first came across the research on Intermittent Fasting, I almost couldn't believe it.

Here was a system that allowed us to structure the way we ate - instead of what we ate - and still lose lots of weight.  At the same time, fasting tended to improve dieters' inner health.

I urge you to take a look for yourself, and of course, give it a go.  While it's true that there are no secrets to permanent weight loss, this is the closest thing I've ever found.

Product details

  • ASIN ‏ : ‎ B00B0CQXGM
  • Publisher ‏ : ‎ hot DNA; 11th edition (January 1, 2014)
  • Publication date ‏ : ‎ January 1, 2014
  • Language ‏ : ‎ English
  • File size ‏ : ‎ 219 KB
  • Text-to-Speech ‏ : ‎ Enabled
  • Screen Reader ‏ : ‎ Supported
  • Enhanced typesetting ‏ : ‎ Enabled
  • X-Ray ‏ : ‎ Enabled
  • Word Wise ‏ : ‎ Enabled
  • Sticky notes ‏ : ‎ On Kindle Scribe
  • Print length ‏ : ‎ 109 pages
  • Customer Reviews:
    4.4 4.4 out of 5 stars 764 ratings

About the author

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Robert Skinner

Robert Skinner

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Full content visible, double tap to read brief content.

Robert Skinner is a researcher and author of The IF Diet.

Since consulting for a leading British think-tank, he has contributed to the BBC, The Times, and the Huffington Post. In 2012, he ghost-wrote a New York Times bestseller.

He lives between the UK and Monaco.

Customer reviews

4.4 out of 5 stars
4.4 out of 5
764 global ratings

Top reviews from the United States

Ruth
5.0 out of 5 stars Eating plan; not a diet
Reviewed in the United States on November 8, 2014
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This is the best book on Intermittent Fasting. The author gives you everything that you need to know about the eating plan and does simplify the science behind why it works in language that is understandable. I would agree with some reviewers about the physicality of the book...it can be problematic. There are no page numbers, chapter headings, or index. However, I own both the Kindle version and the hard copy of the book (that in itself should tell you what I think of the book), but he does give you reminders at the end of each chapter. It is very easy to riffle through, so I don't think it's a problem. It is, after all, content. I have been on the diet for six months. I have dieted most of my adult life to maintain my weight and have tried everything...Paleo, Atkins, Zone. If you saw me in person, you would say, what the heck is she talking about! I am thin...I am an obese person just waiting to get out, and DNA testing confirmed that I am prone to obesity. I am 5' 5" and currently weigh 130 pounds. I have lost 8 pounds which were absolutely intractable, and the weight was all around my waist and middle. Very dangerous! I am maintaining my weight at 130 pounds; look fabulous; have boundless energy, and I'm regaining my memory and my mental sharpness. I am 68. I just have a couple of things to say: NEVER underestimate the American social pressure to eat, eat, eat! I chose to not eat breakfast mainly because of social pressure. However, get in a crowd of Americans at breakfast time, and you get, "breakfast is the most important meal of the day". Just smile, and say, yes...I eat my breakfast at noon. Don't try to convince them...there's been too much propaganda surrounding breakfast. Stay hydrated during your fasting period. I drink two big glasses of water when I first get up and have two cups of black coffee in the morning. I drink water throughout the morning. Don't be afraid...you won't be hungry! I would also suggest that you eat your sugary items at lunchtime. If you eat too much sugar at your last meal and don't get enough protein at your last meal, you will be hungry during the awake portion of the fasting period. I have not overeaten during my "feeding" time; I eat normally and I am not hungry. Well, maybe not for us Americans; I don't eat the portions that are sized for a family of four. I looked into this diet because my triglycerides were sky high. My doctor was mystified because I am thin, but I carried my weight around my waist. I have since discussed this diet with my primary care physician, and she is on board with the "thirder" plan. Enjoy this eating plan!

Update: I have been on this diet for 6 years. I have never wavered. Sometimes, I have to eat a little later because of social stuff, but I jump right back on. I have maintained my weight at 120 pounds. For those of you who are detractors of this book, Mr. Skinner and Intermittent fasting, I have some news for you. All have been vindicated! The research on intermittent fasting has been reviewed by the New England Journal of Medicine. They report favorably, and clinical trials on cancer patients on the effects of fasting have just begun. "Effects of Intermittent Fasting on Health, Aging, and Disease", New England Journal of Medicine, December 26, 2019". I suggest if you can get access to NEJM, please read it! Congratulations, Mr. Skinner! And, thank you!
99 people found this helpful
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demeter1957
5.0 out of 5 stars Amazing writer and good information that is easy to follow
Reviewed in the United States on April 8, 2019
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I got this book not thinking that it would be good. I have read lots of self help books and sometimes I have to just force myself to plug through them. Not so with this author. He makes it easy and and reading this was so enjoyable. Not that heavy stuff that some put out that make you just wish for it to end. This book was so easy to read and to understand and I felt by the end that I could do this and change my life with the system. Now I have to say here I read this book not to lose weight but because this type of eating can help your brain and at the age of 61 I want to keep my brain moving and my memory as good as I can make it. Losing weight for me is a by product and it does work and is so easy to do once you make up your mind to do it. What I did was to write out the foods to eat on the fasting days and feasting days. This made the process so much easier for me
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Tal
4.0 out of 5 stars Easy fast read!
Reviewed in the United States on April 21, 2014
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It's not my first book on the topic, so I followed it easily, and for me it was a great update on the topic. Far newcomers it's a great breakdown of the more complex presentations out there. It was very well written in that respect and anyone could follow.
All the facts and research presented made it compelling and the writing made it easy to grasp. A great buy, and I recommend it!
4 people found this helpful
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RacerWife7
5.0 out of 5 stars Great book - READ IT.
Reviewed in the United States on April 25, 2018
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While I can't compare this book to other IF Diet books, I will say that this book resonated with me. When a book resonates with me, it means I can relate. It means the statements ring true for me; at least they do from my current standpoint. This isn't ONE diet. It's three. There are 3 different ways to do this. Not any one is right for everyone. You need to figure out which one works best for your life. I like that Skinner offers different ways to go about doing this without sacrificing success. This author is realistic about how people stick to (or not) diet plans. He writes about our frustrations with diets that don't work. He explains why this one DOES work and how. It just makes sense.

I have already stopped eating grains, sugar, and most legumes along with cruciferous vegetables - those things don't serve me well and I know it. This book is helping me break through the blocks to my weight loss. At this point, I'm down 39 lbs (with about 35 more to go). And the IF diet has been a big help. Read this book. It'll be worth your while.
2 people found this helpful
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Victor E
5.0 out of 5 stars Simple read
Reviewed in the United States on August 31, 2013
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Is it the best book I've ever read? No. Is it worthy of 5 stars, well yes it is based upon the content. I struggled to break past my weight range even with a strict Paleo/Primal lifestyle. I've found the IF 16 hour fast to be simple and I have broken the weight I was stuck at. I have no problems waiting 16 hours to eat and it cuts down on the time to prepare a meal. I'm not sure if the science behind it is working the weight off or the fact that since I'm eating one less meal and fewer calories is behind it. I find that I can't eat near as much at a meal without force feeding myself which I don't want to do. I also liked the info on exercise which gave me some good tips on changing up my methods.
31 people found this helpful
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Top reviews from other countries

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A. W. Lauener
5.0 out of 5 stars IF - an ongoing diet revolution
Reviewed in Germany on April 14, 2023
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I have been doing IF for years but with questionable results. I do it bcause it just feels right. I have discovered here some tips that might improve my success. Thank you Robert Skinner, whoever you may be!
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Darnell
1.0 out of 5 stars Too much filler...
Reviewed in Canada on October 19, 2016
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Reading this book was like listening to someone talk who loves the sound of their own voice. I guess they have to justify the price of the book some how.... disappointing...
2 people found this helpful
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M. D.
5.0 out of 5 stars Excellent summary of the main IF diets
Reviewed in the United Kingdom on February 22, 2014
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I have a keen interest in nutrition and over the years have experimented with most diets out there in the quest to maintain healthy relationship with food and keep my weight in check, following an eating disorder in my early 20s. Funnily enough I have always gravitated intuitively towards intermittent fasting, well before I knew there was a term for it, as I have never been a breakfast person.

A few years ago I discovered low carb-ing, having read Why We Get Fat by Gary Taubes and later on, Escape The Diet Trap by Dr John Briffa. To start with low carb-ing worked amazingly for me and allowed me to stop being obsessive about portion control as long as I steered clear from carbs. However over time, 2 years later, I started developing serious craving about carbs and will go through continuos periods of trying to be 'good' only to end up stuffing my face with the very foods I knew I should be avoiding. My weight has been in a steady healthy range for 8-9 years now, and for the first time I had difficulty controlling it, going through periods of losing and gaining the same 1 stone. I was putting on weight, the very thing I thought low carb-ing would help me avoid.

Apart from switching to low carb-ing, the other main difference to my previous way of eating was that I started forcing myself to have breakfast. I read over and over again that breakfast is necessary, that it would kick start my metabolism and keep me from becoming ravenous by midday. On the contrary, breakfast even low carb one (2x eggs, some veg and bacon or smoked salmon usually) seemed to make me hungrier. I was going through the day thinking about when my next food serving was coming. No matter how strict I was with myself, I regularly sabotaged myself with binges and treats.

Something had to change. I decided to re-visit my understanding about nutrition and the more I found out the more I realised skipping breakfast is actually what I should have never given up on. I am a natural 'thirder' as according to The IF Diet. It means I eat between 12pm and 8pm and avoid breakfast. I tend to have couple of black coffees and water during the morning and often find it no problem to delay my first meal until 2-3pm depending on how busy my day is. I am simply not hungry and it doesn't feel like I am making an effort to eat like this. I find I sleep better and am a lot more alert during the day too. Gone are the cravings, overeating and constant obsession with food. Two weeks in and I have lost 3kg, 1,5 inch off my hips and 1 inch off my waist. I do exercise, mainly short sessions of HIIT, weights or walking, but no more than 3-4 times a week- mainly for the health benefits, rather than for the weight loss. We all know by now that exercise alone is not the most efficient way of losing weight.

The IF Diet book is great for those who are wondering about the benefits from intermittent fasting. It gives options for implementing the fasts that fit with people's lifestyles and inclinations. I find this key as there is nothing worse that trying to sustain a way of eating that goes against your personality/ family and work set up/ social life. It is vital to point out that this way of eating does not mean one can eat whatever junk they like and hope they will stay healthy or lose weight. Having researched various online resources on the subject (Leangains website and The Diet of All Diets article by Anthony Mychal are both excellent), it is all about eating fresh/ real food, mostly lean protein, lots of vegetables, eggs, cottage cheese, good fats, some nuts and fruit.

For those interested in building muscle and losing body fat, carb cycling is a great method to consider and both sources provide plenty of information. I am eating carbs again on workout days and feeling great for it. The other great thing that this way of eating allows for is all of the un/expected of normal life, such as holidays, celebrations and just being a normal human being who is enjoying life. It allows for having an occasional bigger meal, treats and alcohol and not feeling like a total failure for it. It is such a flexible and adaptable way of eating that I can see myself eating like this permanently from now on. I love the fact I can have two decent sized meals instead of 3 small ones with couple of snacks. My days have been liberated from the constant thought about food and when I do have food I enjoy every bit of it.

I would say to those who have never tried intermittent fasting to give themselves time to adapt. In my view the 16:8 fast is by far the most practical for most people and you can slowly build up to it by gradually increasing the fasting periods. Your body will adapt within a week or so and you should find it much easier to fast for longer with minimal effort. It is worth mentioning that there is overwhelming scientific research demonstrating that intermittent fasting not only does not slow down metabolism, on the contrary it promotes surge in own body fat burning, and not muscle.

Overall I rate this diet book highly. It is written in an easy to understand way and provides key pointers about diet and exercise and how to combine them. Based on my experience with diets, I wouldn't call intermittent fasting a diet. It is a way of living and very flexible at that. Whether you like to restrict you intake on 2 days of the week, or alternative days, or like me- you prefer to use a shorter feeding window on a daily basis, the books provides you will all the info on how to do it and why it works and lets you make the choice.

Lastly the added health benefits related to intermittent fasting are truly staggering- even if you are not interested in this way of eating for weight loss purposes, I would still recommend this book as a quality read.
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Talitha Jasmine
4.0 out of 5 stars Four Stars
Reviewed in Australia on November 13, 2014
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Funny and to the point. IF you want a frank overview of IF you will like this book.
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LieschenMüller
5.0 out of 5 stars Sehr gutes Buch
Reviewed in Germany on May 10, 2017
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Witzige, lockere Schreibweise - 5 Punkte für den amüsanten Stil, macht Spaß zu lesen.

Wissenschaftlich - ja & gleichzeitig gut lesbar, weil Skinner die Wissenschaft so "runterbricht" , dass selbst der Laie mitkommt.

Praktisch - das war für mich das Wichtigste. Dass ich etwas habe, was ich auch ganz konkret umsetzen kann.

Außerdem schätze ich es sehr, dass seine Beschreibung zwar konkret ist, er aber die Freiheit des Lesers respektiert und eigenes Denken triggert.
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