Macro Counting vs Lazy Keto and TRF
There’s more to life than macro-counting, says coach Nadia Pateguana
Even though The Fasting Method is an intermittent fasting program that focuses on time-restricted feeding schedules with clients, many of you search for our support with a “Ketogenic Diet” – aka “Keto Diet.”
A Ketogenic Diet, by definition, is one in which an individual follows a way of eating where the objective is to enter a ‘ketogenic’ (i.e. fat burning) state. This is where the trouble for some of you starts. How to enter this seemingly unattainable state?
Looking at keto sites and sources, you’re often told that you have to macro count and keep your carbs below a certain amount. Most sites probably recommend that people stay below 20g of carbs per day to enter and stay in a ketogenic state. But most of us have no idea what 20g of carbs looks like. For this reason, most end up figuring out how to use an app and macro count. Easy enough. But maybe not.
The main reason why we get so many people from the Keto World looking for our help is because they’ve been trying to macro-count and follow these instructions to no avail. No weight loss and little-to-no ketones. But why? There are probably quite a few reasons for this, and in our resources you’ve heard or read most of them.
In order to enter into a ketogenic state, you are actually trying to lower insulin and not necessarily raise ketones (that’s just a by-product).
Carb restricting does lower insulin, most of the time. But one of the problems is that carbs are not the only thing that causes insulin to rise. Many other things cause insulin to rise! Certain types of proteins, for example, can have an insulin-raising effects – quite high in some, but lower in others. (Like cream, for example.) Flavoured and sweetened products are the same. (Even natural sweeteners.) But what will have the biggest impact on raising insulin… raising insulin all day long, all the time?
Some people do a great job at Macro counting. They do not consume a gram above 20 of carbs (some even total carbs, fibre included). And still have little results. Little insulin-lowering effect, little weight-loss… and major frustration. This could obviously be happening for a number of reasons, but the main obstacle might be that although, through macro counting, the carbs are kept low, the insulin is not (as mentioned above).
One great way to resolve this issue is to, instead of macro counting, focus exclusively on keeping insulin low. Keep the carbs low, yes, but have less insulin responses over-all. We call this time-restricted eating. Make sure you’re eating only twice a day (full meals) in two short 30 to 60 minute windows, and some one-meal days, or no meal-days at all (fasting). Keep your in between meal periods “clean.” Ingest things in those periods that will not raise insulin. Namely, water, black coffee and/or herbal teas.
This time-restricted feeding pattern does not require macro-counting. Instead you could follow “lazy Keto” which means choosing Keto recipes that you enjoy (and are already macro counted for you) and having those meals in those two short eating windows.
Check this out
Dr. Fung tackles the many myths and misinformation around fasting
Over on the Daily Bites channel, host Ivor Cummins posted a great interview he did with Dr. Fung: Is Fasting Kinda Dangerous Maybe? It’s definitely worth checking out.
10 Rules for Life
What will you do with your new year?
Over on The Longevity Solution Facebook page, Dr. James DiNicolantonio shared his 10 Rules for Life. We thought they were definitely worth sharing here as well.
- Make goals
- Complete tasks each day to reach goals
- Be grateful
- Help others
- Seek the greater good
- Chase your passion
- Love and laugh
- Maintain healthy relationships
- Keep pushing yourself to be better
- Stay humble
Don’t miss author Nina Teicholz
One week today! We’ve got a special guest in the TFM Book Club.
We’re proud to say that we’ll have special guest Nina Teicholz live in the Book Club on January 10. Author of The Big Fat Surprise, Teicholz will be on hand to discuss how her book came to be, and how she discovered people around the world were living healthy on high-fat diets. She’ll also be addressing questions like: What actually happens to populations when the ‘fat is bad’ approach is implemented as dietary guidelines?
Check it out when you get the chance!
More great groups!
Get all the help and support you need
In case you missed it, we’re also happy to announce that there will be many more great TFM Focus Groups kicking off in the new year. From food- and diet-driven themes to groups that address the specific needs of the genders, they’re a great opportunity to take a deep dive into specific areas of interest.
Visit the Focus Group section in the Member’s Area to get all the info and to sign up to take part!
Carnivore Basics, with Brenda Zorn (Wednesdays @ 4 pm ET)
Optimizing a Vegetarian Diet, with Andrea Lombardi Monday @ 3 pm ET)
Women and Fasting, with Nadia Pateguana (Wednesdays @ 9 am ET)
Men and Fasting, with John Clary (Tuesdays @ 6 pm ET)
Health Optimization, with Larry Diamond (‘Health Optimization’ every Thursday @ 6 pm ET, and ‘Exercise and Performance’, Wednesdays @ 6 pm ET)
Mindset and Paradigm Shifting, with Terri Lance (Mondays @ 6:30 pm ET)
Stress Management, with Jeff McCann (Tuesdays @ 5 pm ET)