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Blink 3 of 8 - The 5 AM Club
by Robin Sharma
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Fast Burn! summary
Ian K. Smith
The Power of Negative Energy Balance
18 mins
Brief summary
Fast Burn! by Ian K. Smith is a diet book that offers a 30-day plan for weight loss and healthy eating. It includes recipes and meal plans to help achieve lasting results through a sustainable and balanced approach.
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Fast Burn!
Summary of 6 key ideas
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Key idea 1 of 6
A healthy body needs the right amount of the right fats.
What do you really know about fat? Sure, you can spot fat in the juicy rim around a pork chop or in the marbling of a fine steak. You probably also know it’s hiding in the creamy froth of a milkshake and in the rich sweetness of a chocolate bar.
And, of course, you know how it looks and feels on your body. A layer of fat sits under our skin and accumulates around our bellies, thighs, and arms. For some people that might be fine, but for others it may feel like too much.
Either way, fat is inescapable – we need it to live. But not all fat is made equally, and knowing the difference is important for any diet.
The key message here is: A healthy body needs the right amount of the right fats.
Along with carbohydrates and proteins, fat is one of the three macronutrients humans need to survive. Because it’s essential for life, our bodies crave it. That’s why fat usually tastes so good. And when we eat it, our brains produce the neurotransmitter dopamine, which gives us a sensation of reward and pleasure. But that’s just scratching the surface – fat gets even more complicated.
There are four different categories of fat. They are monounsaturated, polyunsaturated, saturated, and trans. Monounsaturated and polyunsaturated fats are sometimes called the “good fats” because they bring many health benefits, such as easing inflammation and lowering the risk of heart disease. These fats are found in vegetables, nuts, seeds, and fish along with cooking oils like soybean oil and olive oil.
In contrast are the saturated and trans fats. These fats are considered more harmful because they’re more difficult to digest and raise the body’s levels of LDL cholesterol, sometimes also known as “bad cholesterol,” because of the way it builds up in your blood vessels over time, increasing the risk for cardiovascular disease. Saturated fats are found in meats like beef, poultry, and lamb along with dairy products and rich oils like coconut oil. Trans fats are usually artificial and found in the hydrogenated oils used in many processed foods.
When you eat fat, the body either breaks it down to carry out bodily functions or stores it in fat cells as potential energy. If you consume more fat than you need, these cells expand, causing weight gain. The key to managing weight is to take in fewer calories than you burn; this way, your body starts consuming that stored fat as fuel. So, what’s the best way to go about this? We’ll examine that in the next blink.
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What is Fast Burn! about?
Fast Burn (2021) is a dieting guide that aims for actual results. This handbook lays out a revolutionary approach to intermittent fasting that puts your body in gear to lose weight fast.
Fast Burn! Review
Fast Burn! (2021) by Ian K. Smith presents a comprehensive approach to achieve weight loss and improve overall health. Here's why you should check out this book:
- With its well-researched strategies, the book provides practical advice that can be easily implemented, helping readers reach their health goals.
- Backed by scientific evidence and Smith's expertise, the book offers a holistic approach to weight loss, including nutrition, exercise, and mindset.
- Through engaging storytelling and relatable examples, the author keeps readers motivated, ensuring that the book is far from mundane or repetitive.
Best quote from Fast Burn!
Increasing energy demand will drive the body to refuel by depleting its fat stores and thus shrinking the amount of body fat.
—Ian K. Smith
Who should read Fast Burn!?
- Fitness enthusiasts aiming to train their bodies
- Despondent dieters ready for actual results
- Anyone curious about intermittent fasting
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Fast Burn! FAQs
What is the main message of Fast Burn!?
Fast Burn! provides a practical guide to burn fat and lose weight efficiently.
How long does it take to read Fast Burn!?
Fast Burn! can be read in several hours. The Blinkist summary can be read in just 15 minutes.
Is Fast Burn! a good book? Is it worth reading?
Fast Burn! is worth reading as it offers valuable insights and effective strategies for achieving weight loss goals.
Who is the author of Fast Burn!?
The author of Fast Burn! is Ian K. Smith.
What to read after Fast Burn!?
If you're wondering what to read next after Fast Burn!, here are some recommendations we suggest:
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- Man Overboard! by Craig L. Bowron
- Keto Answers by Anthony Gustin
- Sapiens by Yuval Noah Harari
- Atomic Habits by James Clear
- Dr. Patrick Walsh's Guide to Surviving Prostate Cancer by Patrick C. Walsh