Looking for a fasting boost?
Try these delicious fat fasting recipes.
The great health myths
How much of this bad advice have you heard?
So much of the advice we were given by our Dietary Guidelines was wrong. Have you heard these?
1) Eat low salt
2) Eat seed oils
3) Eat low fat
4) Eat less saturated fat
5) Eat refined ‘whole’ grains
6) (insert junk food) can be part of a healthy diet
7) A calorie is a calorie
8) Sugar is harmless
9) Eat less cholesterol
10) Eat less red meat
What are the other good ones you’ve heard?
Want to learn more about the how and why about food, fasting and better health? Check out The Longevity Solution, the newest book from Dr. Jason Fung and Dr. James J. DiNicolantonio – now available at Amazon.
And the audio book is now available, too!
Tips on managing hunger
IDM coach Brenda Zorn offers advice for dealing with those nagging pangs of hunger
Often, the idea of fasting is initially met by fear by the beginner. Their main thought is all about hunger. I’ve gathered many techniques for managing hunger over the last few years, plus I’ve asked my friends to contribute more. They always come through.
Assess your level of stress and become self-aware. In many cases, if you take a deep look at your situation, you may just be stressed and not actually hungry. If possible, remove the source of the stress.
My friend Tom uses this trick: “Think of trying to enjoy a bowl of food you can’t stand. Visualize every disturbing bite. It you’re still hungry, then you might actually be hungry.” He also suggests drinking an electrolyte mix and waiting 20 minutes. You may just be thirsty.
Supplementing salt reduces hunger. There are many ways to incorporate your salt into a beverage. Try salt in your coffee. Many people like the taste. Mix a few teaspoons of lemon or lime juice, or just fresh slices of the fruit, into your iced water with a healthy pinch of salt. We call this a Keto Mojito or a Keto Margarita! A pinch of salt often helps eliminate hunger – take the salt either on the tongue or sublingual under the tongue.
Caffeine itself is an appetite suppressant. Drink it early enough in the day and it can be very helpful on a fast. Coffee, espresso (my favorite) or tea. Black, no sweeteners.
Green tea has a special appetite suppressant called catechins. Drink green tea iced or hot. It always works for me.
My friend George uses this method: “Have a plan for when hunger strikes. Know what you want to do. Drink a glass of water, take a pinch of salt and set a 30- to 60-minute timer. Have something designated that you want to read or listen to. See if you’re still hungry when the timer goes off.”
Change activities, this may sufficiently distract you. Go for a mile walk for at least 15 minutes. Mild exercise such as this often dulls hunger and decreases appetite.
Many swear by sparkling water. The carbonation quiets a growling stomach and can make you more comfortable. I always use it on a fast.
Some things that you may not have considered can trigger hunger. I always tell my clients to avoid the television. Commercials are engineered to cause a hunger response – the last thing we want when beginning a fast. Sights, sounds, smells and talk of food can all trigger hunger. Avoid as much of this as you can.
As mentioned, stress can cause hunger. Our most common stressor is lack of sleep. Make it a priority to get adequate rest. You will likely notice a decline in hunger when you are well rested.
Another technique: Before your fast begins, avoid sweet foods on your last meal. The sweet taste will trigger cravings and make your fast more difficult to manage. Use a “Fat Fast” for three to four days to better ease you into a multi-day fast. The extra rich fatty food will make the first day of your fast an easier transition. The “Fat Fast” is a list of very fatty moderate protein and nearly zero carbohydrate foods, which are very rich and satiating. Search “Fat Fast” on our IDM website.
I would like to close with a bit of hilarious advice from my good friend Tom Seest: “In many cases a brisk 15-minute walk will reduce hunger. If not, just keep walking until you find bacon. If you’re stressed, consume bacon because bacon relieves stress. If you’re hungry for bacon, eat it. Don’t hesitate because bacon hunger is real.”
Such a funny guy my buddy Tom. Listen to his story on the 2KetoDudes podcast episode 14: “Losing 290 Pounds with Tom Seest.”
Time to sign up
IDM has targeted new groups to help you fast and get healthy!
If you’re looking for targeted solutions for issues such as weight loss or diabetes, or more specific help with long-term fasting and behavioural change, IDM has new, focused groups for IDM Community Members and coaching clients.
These sessions are free to IDM members, so be sure to take full advantage of them!
Log in to your membership dashboard and sign up to these weekly groups, which include:
Monday: Intermittent Fasting with coach Larry Diamond, 10:00 am ET
Tuesday: Intermittent Fasting with Nadia Pateguana, 8:00 am ET
Tuesday: Holiday Feasting Strategies with Megan Ramos, 10:00 am ET (alternating weeks)
Tuesday: Changing it up and busting through plateaus with Megan Ramos, 10:00 am (alternating weeks)
Wednesday: Diabetes with Andrea Lombardi, 2:00 pm ET
Wednesday: Weight loss with Jeff McCann, 5:00 pm ET
Thursday: Extended Fasting with Brenda Zorn, 11:00 am ET
Friday: Behavioural Change with Terri Lance, 5:30 pm ET
Saturday: Extended Fasting with John Clary, 10:00 am ET
Intermittent Fasting will focus on talking about different intermittent fasting protocols, generally ranging anywhere from 16 up to 48 hours of continuous fasting, two to three times a week.
Extended Fasting will look at extended fasting protocols, which need to be carefully considered and planned for. These can range anywhere from 48 hours to seven to 14 days for some individuals. (Talk to your doctor before you take on an extended fast.)
Diabetes will focus on different strategies to help with type II diabetes. This may include different fasting strategies and dietary changes. (You will need to follow-up with your physician about your diabetes medications if you are currently taking any.)
The Weight Loss group will focus on talking about different strategies to help with weight
loss, including different fasting strategies and dietary changes.
The Behavioural group will talk about different behavioural issues and how we can overcome the emotional and mental aspects of dieting and fasting.
The Changing It Up and Busting Through Plateaus group will be focusing on strategies for changing up your routine to help get you out of your breakthrough your plateau and get back on the road to success! These strategies often involve both changes to your feasting and fasting routines.
The Holiday Feasting Strategies group will be focusing on feasting and fasting strategies to get you back on track after a vacation, long weekend BBQ, or a big Thanksgiving turkey dinner. Our goal is to help you stay on course during these times of feasting, and help you get back to your regular routine and on the road to success in no time