The body set weight. When you lose weight, you tend to plateau, at which time you are stuck, or you do the slow weight creep back up to where you started.
You need time of low insulin levels.
Diet can help reduce insulin production. But you need to lower insulin resistance. And you do that by fasting. Yes, this is all part of my obsession with Dr. Fung’s book Obesity Code. I think as we all get close to middle age, and our bodies want to change and thicken, figuring out the best way to eat is important. Read his whole book. It is an easy, well written read.
- Intermittent fasts.
- 24-36 hours, 1 -3 times a week. Longer fasting gives lower insulin levels, better weight loss and lowers blood sugar better.
- 16 hours, done daily.
- You can drink non calorie drinks like water, coffee, homemade bone broth, or tea. Aim for 2 liters a day. A hint of lime or lemon is ok. No sweeteners (artificial or real sugar). A small amount of cream or milk is ok.
- Break your fast gently.
- HUNGER WILL PASS. It tends to come in waves.
- You may exercise. Your mental faculties should be normal. If you feel dizzy you likely need hydration (salt and water).
- Give yourself a month to adapt.
- Don’t binge after fasting.
- When glucose isn’t available, your body uses fat. It usually has enough glycogen for 24 hours. It breaks down fat starting 1-3 days after fasting.
- You do not break down muscle.
- It keeps glucose in your bloodstream by accessing stored fat.
- Not eating lowers insulin, as all foods raise insulin production.
- When you eat again you will consume more calories, but still a net fewer than if you ate both days.
- Patients do not feel cold and weak when they fast, as opposed to low calorie dieters.
- There are differences between men and women
- Women’s blood glucose falls faster. With increasing BMI, this is seen less.
- It must be INTERMITTENT. If persistent, then your body will adapt.
What else does fasting do? He states it raises growth hormone and increases adrenalin (which increases metabolic rate not the slowdown seen when you cut calories). It lowers insulin resistance.
He cites a study where eating one meal a day caused significantly more fat loss than eating 3 meals a day, despite the same calories.
He cites another study which went head to head with calorie restricted diet. They found lower insulin levels and insulin resistance in the intermittent fasting group. Of note, they also found preferential loss of visceral fat (the dangerous metabolic syndrome linked fat), lower LDL, and lower triglycerides.
Feasting needs to followed by fasting.
If you decide to do this, particularly if you have any health issues, you should do so under the watch of a doctor. It is not normal to feel nausea, vomiting, fatigue dizzy, or sleepy.
- The longer you have been overweight, the longer it will take.
- If you hit a plateau, shake things up.
I am a believer. His scientific study backs up what he says. I have been trying to do the 16 hours fasting. I haven’t noticed an energy difference. I drink bubbly water and go through my day. I am curious about being *mostly* good at doing this over the past few months if I will see a difference in my HbA1C (blood glucose level). I haven’t lost much weight. I feel good. Curious as to what others have found….