Which diet is best….
- Everything in moderation
- Raw food
- Ketogenic diet
- Calorie restriction
- Low fat
- High fat
- High protein/low fat
And which is the best practice?
- Eat 4-6 times a day
- Always eat breakfast
- Eat 3 times a day and no snacking
- Skip breakfast
- Eat a light dinner
What did you choose?
What do you think works the best?
A lot of controversy in the news, in the medical arena, in books and magazines… and even among your neighbors and friends!
If we look at human physiology and cell biology we can see that our bodies should be able to adapt to different situations. We should be able to go without food and burn fat for fuel. We should also be able to burn sugar. We should be able to go without certain nutrients for periods of time and still be OK. We should be able to eat a lot one day and none or very little on another day… and still feel great and have good health.
The point is that our bodies, if they are healthy, are meant to adapt to diet variations. If we eat the exact same diet for years on end, our bodies lose the ability to adapt.
That’s not what happens. We often get in a rut of eating exactly the same way every day. Especially people who are trying to improve their health!
You know who you are! You’re wanting to be healthier so you choose a special diet like veganism or Paleo and then stick to it… without fail! And you’re good at it! It often gives great results in the beginning….but then you may find you’re not feeling your best….and you’re wondering why you’re still struggling with health issues when you’ve adopted such a great diet and lifestyle.
First off…good for you for taking charge of your health!
Let’s look a bit deeper into what you could do to improve the situation.
Diet Variation using ketosis to lose stubborn fat
It’s a huge topic… but let’s zero in on fat burning. Many people are looking for ways to get rid of excess body fat, so let’s take this as an example. It’s only an example…but this also applies to improving many other health issues. The best way to lose body fat is to become efficient at burning fat for your fuel (and when you burn fat for fuel, you also improve other health conditions1). Believe it or not, most people aren’t able to do this, and instead, rely on sugar, or glucose for their fuel.
Any efforts at weight loss will not be as effective if you have trouble burning fat for fuel. And I’m talking about losing fat, not simply having the numbers decrease on the scale….. which is often a loss of lean tissue and water and not much fat.
How do you get your body to burn fat?
This will be a process…. it doesn’t happen overnight so be patient and work with yourself! Start with these 2 steps:
- Limit the amount of times per day you eat
- Reduce carbs
Let’s look at limiting times a day you eat. If you eat more than 3 times a day, start by getting rid of the snacks and eat 3 times a day only. If you find you’re crashing and getting headaches or low blood sugar symptoms… be sure every meal consists of non-starchy vegetables (3/4 of your plate), 3-4 ounces protein (palm sized) and a generous portion of fat. Olive oil, pasture butter, avocado, MCT oil (don’t skip the fat part!). Eating like this should completely get rid of the low blood sugar problem between meals.
Once you’re good with 3 meals a day, start spacing your dinner and breakfast 12 hours apart. If you eat dinner at 7pm, eat breakfast at 7am…. etc. Once this is working well (meaning you’re feeling good with it) start to increase the 12 hours to 14, then 16 hours. This would mean skipping breakfast.
What you’re doing is giving your body a chance to adapt to no food available and have to turn to fat for fuel. A byproduct of fat burning is ketones… and ketones are ideal fuel for our brains. You’ll notice your thinking becomes very clear. This is ketosis…a state where you are burning fat for your fuel.
Caution……. understand that you’re not eating less…. you are eating less often. When it’s time to eat, be sure to eat until you are full. You DON’T want your body to go into starvation mode.
If you have a blood or breath ketone monitor, you’ll be able to measure exactly what’s happening and see your results (see if you’re in ketosis). It will tell you if you’re on the right path or not. We use these ketone monitors with our True Cellular Detox program and you can get them to use at home.
If you don’t use a monitor, you’ll be able to tell you are burning fat because you’ll actually feel BETTER, with a clearer mind… but you’ll also notice stubborn fat disappearing.
Plan 2-3 weeks to get to this state. Some people take much longer (5-6 months) and that could be toxins, infections, food reactions or other excessive stress that prevents the body from moving into this state of ketosis and being able to burn fat.
Here’s the trick!
Once you are able to get to this fat burning mode of ketosis… don’t stay there permanently!
This is the mistake people are making. The ketogenic diet….. a way of eating that gets you burning fat… is very beneficial… but if you stay there and eat this way every day… forever… your body will adapt and your results will stop. You can also create hormone imbalances and create all kinds of other problems.
Then what do you do?
Once you can get into ketosis, you start “diet variation”.
It’s the 5-1-1 rule
For 5 days a week do intermittent fasting (12, 14, 16, or 18 hours of no eating in 24 hours).
Choose one day a week to eat higher carb OR higher protein. Eat 3 meals that day. Choose mostly carb or mostly protein. This tells your body it’s not starving. If your body thinks it’s starving it will conserve fat…. that’s why continual intermittent fasting and ketosis can backfire.
Choose another day that’s not next to the carb day and fast for 24 hours. Have your dinner, then fast through the next day and eat dinner. 24 hour fast.
You get metabolic flexibility from eating like this. Your metabolism becomes flexible and able to adapt. It can burn sugars efficiently and it can quickly get into burning fat.
“What do I eat?”
To start, every meal should contain non-starchy vegetables (3/4 of your plate), 3-4 ounces protein (palm sized), and a generous portion of fat. Olive oil, pasture butter, avocado, MCT oil (don’t skip the fat part!).
It’s the same way of eating that you’d do to reduce insulin levels.
You won’t get into ketosis (fat burning state) by eating pasta, grains, bananas, and starchy veggies like winter squash. You’ll eventually get back to those foods by eating them on your weekly carb day. Just say goodbye to them for these weeks while you’re getting your body to transition to fat burning (ketosis).
The key to long term success is diet variation. Did our ancestry eat the same diet all year… the same every day? Of course not. Seasons changed and the diet changed. Sometimes food was not available. Sometimes plentiful. Their bodies were forced to adapt… which led to metabolic flexibility…. which leads to a high level of health.
Get more useful information on how to lose excess bodyfat but also on how to have a healthier body that supports clear thinking, high energy levels and high performance.