In the blog:
This week, Dr. Fung shares his thoughts on a plant-based diet.
What amount of protein should I eat to lose weight?
Over in the Member’s area, coach Brenda Zorn looks at how we should consume one of the most essential nutrients.
Reminder: Join Dr. Fung on the 14-Day Fasting Challenge!
Fast starts September 23
The next 14-Day Fasting Challenge co-hosted by Dr. Fung and Pique Tea starts in less than two weeks, so be sure to sign up now! You’ll get daily informative emails, plus you’ll be able to join Dr. Fung on the Pique Tea Facebook Group for Live Q&A sessions – all free with the purchase of new Cinnamon Herbal Fasting Tea!
Tea has plenty of benefits when it comes to fasting. For example, among its many positive effects, tea:
- Increase satiety
- Supports restful sleep
- Promotes calm
- Manages nighttime cravings
- Keeps your fasting on track – comfortably
Based on those and many other benefits, IDM recently partnered with Pique Tea to announce a new offering that we’ve co-developed: new Cinnamon Herbal Fasting Tea! It’s a caffeine-free herbal tea that we specifically formulated for fasting.
The unique hand-picked blend includes superplants from both Eastern and Western herbalism:
- Burdock root: loaded with polyphenols like quercetin, luteolin and phenolic acid
- Cinnamon: shown to have great effects when combined with fasting
- Whole Italian Bergamot: both calming and relaxing
- Spearmint: used for appetite-satisfying properties and a refreshing twist
Each of these ingredients have legendary benefits on their own, but when combined, they’ll set you up for a relaxing evening. They’re the ideal and most sustainable solution for the cravings, upset stomach, irritability and insomnia that sometimes result from fasting!
Click here to get your teas and exclusive challenge access.
Coach’s Notes: What is Satiety?
Feasting and Fasting are the only two things that will fix a broken and slowed metabolism, says IDM’s Brenda Zorn.
We often hear advice to “eat to satiety.” But, what does that mean?
Feeling physically full – that tight feeling in your stomach where you feel you can’t literally fit in another bite – can be part of what causes satiety, but that alone won’t make our hunger go away. There are satiety hormones that signal to us that we are full. These hormones are triggered by fat, stretch receptors in our stomach (that physically full/tight feeling), and protein.
Hunger is hormonally driven. It isn’t about willpower at all!
So, how do we eat to satiety? You’ve probably heard or read an IDM educator tell you to “eat fat to satiety” – and it is an important idea. No matter your current way of eating, our educators will advise you to eat a whole food (unprocessed), healthy fat, moderate protein, moderate carbohydrate diet. Many or most of our clients eat a LCHF or ketogenic diet. These diets require the use of fat as fuel, so eating fat to satiety becomes critical for proper energy regulation and hunger control.
What does satiety feel like? When you’ve reached satiety, you have the clear absence of hunger. You feel satisfied. The thought of eating another bite can be somewhat nauseating.
Here’s an outside-the-box method I dare you to try. In order to see what fat satiety feels like, sit down to a stick of butter for your first meal of the day. Eat small slices and pay attention to how you feel. When you feel you can no longer take another bite, you have reached fat satiety.
This method is suggested by Annette Bosworth, MD, a well-known crusader in our low-carb community. (She speaks of it on episode 143 of the 2Ketodudes podcast.) Her method sounds pretty extreme, but many have learned what satiety truly is by using this technique.
In her blog, IDM’s Megan Ramos writes about how eating a very large steak can easily bring you to satiety with protein. She points out that is why there are restaurants that offer your meal for free if you can eat a 40-ounce steak. Few people can.
We have a restaurant on the main street of my town that offered a gigantic burger free if you could eat it all. It consisted of two giant burger patties, a large pile of pulled pork, and several bacon slices. The sandwich weighed in at four-plus pounds of meat alone. I know not one person who accomplished the task of eating a whole one and I have lived here for many years. They just could not do it. A combination of stretch receptors, high protein and fat satiety no doubt interfered.
Highly-processed foods do not satiate us or turn off our hunger signals because they lack the ability to initiate satiety. Processed foods are often high carbohydrate and low fat/low protein. The high carbohydrate content will activate high levels of insulin and it becomes a vicious cycle of hunger and fat storage.
You don’t need to eat a stick of butter or overfill your stomach to be satisfied. It’s important, however, to eat enough.
Our program does not teach calorie restriction for good reason. (CICO = Calories In, Calories Out… Don’t be a “CICO-path”, get it? Haha). This isn’t about eating less and moving more. There is no reason to be hungry between meals. You should be comfortably satisfied. Eating inadequate fuel can set us up to slow our metabolism and can stall us, or even cause weight gain in time. Learning to eat to satiety may be one of the most important things to learn about your body.
Many of us come to this program with a slowed metabolism and unrecognized satiety signals. There are only two things that will fix our broken and slowed metabolism and both are counter-intuitive: Feasting and Fasting. When you give your body adequate fuel, your metabolism will speed up. Combine that with periods of fasting and its accompanying adrenaline speeding up metabolism, and your slowed metabolism can be restored to a healthy place over time.
The take-away here? Eat to satiety. Learn what that feels like in your body. Fuel yourself well. Your body will thank you for it.