What can you have during a fast?
That all depends on your goals, notes TFM’s Megan Ramos in her latest blog.
Dr. Fung Live Chat!
Dr. Fung will be hosting a live meet-up for TFM members March 3, 2020 at 4:15 ET. Be there – and bring your questions!
The 60/40 Rule
Coach Nadia Brito Pateguana outlines the best balance between fasting and eating
Probably one of the most frustrating and confusing things our clients face during their journeys is trying to figure out how to lose weight and CONTINUE to lose weight.
(Not all our clients want to lose weight – as shocking as that may seem to some. Weight is only one expression of hyperinsulinemia and insulin resistance, and it may in fact be a protective expression. More on that later…)
When you are trying to lose weight, it can be frustrating as heck, especially if that scale just won’t budge. (Have you heard Megan tell you to throw out that lying scale yet? You should.) And, it’s even more frustrating if you’ve lost weight but, for some reason, you’ve stalled.
Our TFM program and community are consistent in our message: To lose weight, you shouldn’t be counting calories. Instead, you should be trying to lower insulin.
But, the calorie concern still comes up all the time. People trying to lose weight worry that they are eating too much. And people who don’t want to lose weight always think they’re eating too little.
Let’s address this. Calories don’t matter! We can’t say that enough. Your body doesn’t count calories, as Dr. Fung says, and neither should you.
If you’re trying to maintain weight, for sure calories don’t matter. If you’re eating too little or too much, that doesn’t matter either. In fact, the Longevity Solution book alludes to the fact that mild calorie restriction may be beneficial for longevity. Great. How about for those looking to lose weight? Calories don’t matter either, but you do have to make sure you’re eating ENOUGH.
What the heck does that mean? Eating enough? Back in the day, we used to use the expression “fasting and feasting.” (We’ve strayed away from that only because we don’t want to give the impression that people should be binging.) But, for those looking to lose weight you must ensure you’re not starving yourselves either. That’s what happens with CICO (Calories in, Calories out) and the “Eat less, move more” theory – but not with proper Intermittent Fasting.
This is where the “60/40 Rule” comes in. The 60/40 rule basically states that you should be either “eating 60% of the time and fasting the other 40%” or vice-versa. Both should be equally beneficial to your weight loss efforts if done consistently and interchangeably.
If you divide your week into 60/40, you roughly get four days/three days. In practical terms, you should be fasting three to four days of the week, and eating the other three to four. An eating day is usually defined as 2mad (two meals a day) for most of us. A fasting day is either OMAD (one meal a day) or NOMAD (no meal a day). Most people find success following an eat/fast, alternate day, approach. Others prefer to do a few fasting days in a row followed by a few eating days in a row, or something in between. If you follow the 60/40 rule, you actually have lots of options, and some flexibility to go with your weekly and ever changing social schedules.
The “TFM Gold Standard” for weight-loss seems to be 3xNomad, or 3x42h, per week, plus four days of eating (2mad) in between. My favourite (which I have shared before) is 2x48h fasts per week (it looks like a mixed schedule of 3x2mad, 2xNOMAD and 2xOMAD), please look back at my coach’s notes on this if you’re confused. Using the 60/40 rule you can think of many other weekly schedules, here are a few examples:
- 4xOMAD plus 3x2mad
- 2xOMAD plus 2xNOMAD plus 3x2mad
- 3xNOMAD(3d EF) plus 1xOMAD plus 3x2mad
Please note that at no time did I mention how many calories you should be eating per day. Instead, you’re focusing on HOW MANY MEALS you should have per day. In that case, you’re trying to create a balance between eating and fasting, but NOT starving and fasting. You shouldn’t count calories, but you should always make sure that when you eat a meal, it is rich, nourishing and satiating, following preferable a Lower Carb, Appropriate Protein, Higher Healthier Fat, Real Food approach.
Happy Fasting and Eating Everyone!
Don’t Fear the Fat
Dietary fat plays an important role, notes coach John Clary
…Dietary fat, that is. So many of us have been taught to fear eating fat, believing that a low-fat diet was not only needed for good health, but to help treat obesity, type 2 diabetes and other conditions.
Fat tastes good. Fat is satiating. We need fat to survive.
The problem with low-fat diets is that when we cut the fat, something has to go in its place and typically that something is a form of processed carbohydrate, usually some form of grain or sugar…or both. The food might taste good, but it’s not satisfying and this might cause us to eat more to get that satisfaction. In addition, food manufacturers tinker with recipes in order to get us to want more, trying to reach the bliss point which might never be reached: “Betcha can’t just eat one!”
Consider also the possibility that these low-fat processed foods do not contain the same nutrients that are found naturally in real whole foods. Consuming them might encourage the body to set off a trigger to eat more, in the hopes that you will eat something with the nutrients your body craves.
So, consider replacing the low-fat processed foods in your regular diet with real whole foods. This is not to say that you need to eat sticks of butter and drink fatty coffee all day. If you have body fat that you want to lose, it might not be prudent to load up on plate fat. That said, give making a switch a try and see how it works for you.
Grilled Cajun Shrimp Tacos!
Another great recipe from our friends at truLOCAL
Get ready for Taco Tuesday! …Or Wednesday, or Thursday… Really, tacos are great any day of the week. So, check out this recipe from our friends at truLOCAL. Delicious flavour and incredible wild-caught shrimp make this a perfect weeknight meal!
PLUS, don’t forget to use our exclusive promotion code IDM25 to get $25 off your regular sized box of locally-sourced meat & fish!
truLOCAL is a Canadian company that connects consumers to local farms, giving them access to high-quality meat and fish products that are often hard to access otherwise. truLOCAL lets you shop online, with delivery to your door if you’re in one of their distribution areas.
Over in the TFM Book Club, host Larry Diamond welcomes Dr. Nadir Ali to help kick off The Complete Guide to Fasting.