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The fasting protocol that fits my life style best is a fasting all day with a 4 to 5 hour eating window in the evening. I feel that I could do this daily during the work week.
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I don’t recommend counting calories. After the fast, I would try to eat as normally as possible. That would be your usual dinner but perhaps a slightly larger portion of it.
Some people tend to overeat and indulge in foods before sunrise and after sundown. I would recommend to not eat before sunrise and eat as normally as possible after sundown. Some studies of Ramadan have shown weight gain during this period for that reason.
Metformin stops the process of gluconeogenesis. So, yes, it does nothing to prevent fatty liver.
What do you suggest about using Whey Protein Powders and what is their impact on insulin? Mark Sisson (who sells it) wrote whey can lower insulin yet often heard is that as a concentrated Dairy, whey protein raises insulin.
I am of the opinion that the main issue is high insulin levels. Therefore, fibre, which tends to reduce insulin, should not be counted and think that the net carbs (carbs minus fibre) concept makes good sense.
No, it is not normal to be cold – it means your REE is going down. Try to eat sufficiently on eating days.
Yes – Bone broth is highly recommended. It contains numerous minerals and vitamins and is quite ‘filling’ in terms of reducing hunger pangs. The other benefit is that you can add a good amount of sea salt to it. The other fluids taken during a fast – water, tea, coffee – don’t have sodium and you can become dehydrated. Mild dehydration, for example may lead to cramps and headaches during longer fasting.
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I’m not diabetic, I don’t have high fasting blood sugar, and I don’t have high blood pressure. After day 1 of my fast my morning ketones were at 1/2 mm and after 48 hours of fasting they measured 1/5mm. I just don’t know what to do at this point, I’m beyond frustrated. I know you can’t give specific medical advise but any broad based suggestions or recommendations you can give would be greatly appreciated. Also please know, I’m not delusional about my “healthy” weight goal.
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Fasting is not an option for children. My advice is to severely restrict added sugars and snacking. Reducing down to 2 meals per day is also possible, but not longer duration fasting.
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We have seen this before, where diabetics who were taking a very high dose of insulin were able to get off their medications, but became hypoglycemic off all medications. It typically passes in a few weeks time, but in the meantime, clients can become symptomatic.
I keep on experimenting different combinations of fasting and LCHF diet. I have easy to overeat especially after fasting. Is it dangerous to break the fast with a large meal immediately. I am so hungry when I start eating so it easily becomes too much food in the stomach.
I purchased a glucose and ketone meter last week. Measured my glucose on Friday after fasting for about 21 hours and the reading was 3/6 mmol with the ketones at 1/9 mmol. It worried me a bit that the glucose was this low, should I be worried? On Saturday I went for a 6 km trail run at a high tempo and my glucose reading afterwards were 2,4 mmol. I would like to stay in ketosis, but my fluctuating glucose readings are making me nervous. I do not experience any of the low glucose symptoms, but I tend to become paranoid when the numbers don’t look right!
Therefore, you do not ‘need’ to eat because your body has already given you energy. You have plenty of sugar available for whatever you need to do in the morning without eating. Since you are ‘tanked up’, you do not feel hunger. Most of morning hunger is trained through decades of eating as soon as we get up.
The CDC releases a new report on diabetes prevalence in US adults. The National Health Interview Survey was expanded to include questions about type 1 (0/55% of adults) vs. type 2 (8/6% or adults) and insulin status, so this report includes more robust information. Non-hispanic black adults have highest diabetes prevalence: 11/52%.
The tests I focus on are the fasting glucose and the hemoglobin A1C. I also test ALT to look for fatty liver and Triglycerides (indicates a diet very high in carbs).
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If you are seeing good results, then clearly this approach is working for you and I wouldn’t change it. In general, I advise following an LCHF diet with intermittent fasting. Your approach clearly qualifies.
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They say that cortisol then protects the body fat, and etc. My question is do you have some studies about cortisol and fasting? Do you measure cortisol in your clients?
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It is not carbs per se that cause obesity, but insulin. While starches raise insulin, there are ways to bring it back down. You can add protective factors such as fibre and vinegar. You can also alter meal timing (intermittent fasting) and adding natural fats.
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Yes, where most people have a carb-centric view of obesity, I have an insulin-centric view of obesity. That is, carbs are a large part of insulin, but not the whole picture.
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I cannot legally give you advice for your personal situation, but in our clinic, we try to keep blood sugars in to 8-10 range. This is higher than normal because it is far more dangerous to become hypoglycemic during fasting.
There is no normal and depends upon the individual. Some people reverse their IR within weeks and others take more than a year.
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If you are not getting the results that you desire, you can try to change your regimen. Do the fasting on a regular basis.
I understand that fasting may push up the blood level of norepinephrine. My husband has atrial fibrilllation. Will fasting make him more prone to arrhythmia?
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Do you suggest the use of any liquids other than water during a 16 to 18 hour fast? Is regular black coffee or tea with caffeine ok or does caffeine raise blood sugar?
Consuming more calories earlier could have the duel impact of decreasing a person's appetite while boosting fat burning, while skipping earlier meals in favor of a large dinner offers either no benefit or. Anyone contemplating fasting, the ketogenic diet, a particular form of exercise, or any intervention as a treatment for an illness is urged to seek medical help from a competent medical provider trained in treatment of the underlying condition as well as the specifics of the proposed treatment or intervention. Charcot foot arthropathy has historically been limited to debridement of infected wounds, correction of deformity where. In 2020, the CBS Television Network scheduled public service announcements ("PSAs") worth more than 0 million.
So, yes, bone broth is highly recommended (recipe). Also very ‘Paleo’ in the sense that this is a very traditional food with a long tradition.
It is quite rare for renal function to improve. It has happened perhaps to one person in 300. While the diabetes (type 2) can be reversed, the kidney function cannot. Even in studies of pancreas transplant of type 1 diabetes, the kidney does not improve for 10 years after normalization.
For this reason, we carefully monitor sugars during fasting and we always advise that it is better to take less insulin than more. If you take too little, you can always take more.
I would replace some of the steak, which is high in protein with the avocado or other natural fat. Protein can still stimulate insulin, as opposed to fat, which does so to a much lesser degree.
Yes, in the diabetic situation it is possible to get both high and low blood sugars. This should always be undertaken with physician supervision. As you point out, in the non diabetic, this hypoglycemia does not happen, but in diabetics, with their high baseline insulin levels, it is a strong possibility.
Ketones are produced by the body to feed the brain instead of using glucose. If you have enough glucose coming out of storage, there is no reason for your body to make ketones. So, yes, that is normal, and likely due to your IR.
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My hubby is very overweight, he weighs 164kg and is 179 cm tall, his fasting glucose is normal between 4/8 and 5/6 mmol/L his insulin is very high, when he was first tested it was 32/2 uU/mL. I know that keeping his insulin low will be the key to his weight loss, but what would be better? A daily 16:8 IF or a 24 hour fast 2 times a week?
This was an animal study and I would ignore it. Most studies ‘proving’ that you must eat all the time prove nothing of the kind. Eating all the time to lose weight?
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In the first 24 hours after eating, you will use amino acids (from dietary protein) as substrate for gluconeogenesis. Afterward, glycerol from the breakdown of triglycerides provides the substrate.
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Fung – I am 70 and overweight, but have lost 30 lbs on the LCHF diet over about 6 months. Initially, my BP also dropped and my doctor took me off my BP meds because of the lightheadedness I experienced with the BP drop. But, now my BP is up again, even with the addition of ramipril, and my weight loss has stalled. I am still at a BMI of about 30. Do you think the 16:8 IF might help both theses issues?
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I can only say that we often hold metformin during fasting in our IDM clinic due to GI upset. This is OK as long as blood sugars remain in a good range. I cannot comment on whether you should take them yourself.
Do you believe that Mother Nature designed us to store excess energy as fat, but as soon as we need it, we start burning protein instead of fat? No, protein is conserved and fat is burned for fuel during fasting.
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There is not much literature about fasting and change in thyroid dosing, so I can’t help you there, but I have heard several anecdotal cases of the same thing happening where thyroid function suddenly improves. With the high blood sugars, the only thing to do is to continue with your plan. It certainly seems that you are now mobilizing some of that stored sugar.
I know that I will ruffle some feathers, but I am quite skeptical about the gut micro biome theory with regards to obesity. So, there are no food I recommend for that reason.
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The SGLT2 inhibitors get rid of sugar in the urine, which works well with the fasting. With fasting, we encourage the body to burn off the sugar. The drugs make you urinate out the sugar.
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After a year and half on moderate LCHF I took 29 units/day. And after having seen your videos I got inspired to quit insulin a month ago, so I had to eat more strict LCHF, eat 2 times a day and I have done a few 24 hour fasting, and the last month I only took 1-3 units a few times a week (I try to keep it under 10mmol).
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We also measure triglycerides, a type of fat found in the blood. Fat is stored in fat cells as triglycerides, but also floats around freely in the body. For example, during fasting, triglycerides get broken down into free fatty acids and glycerol. Those free fatty acids are used for energy by most of the body. So triglycerides are a form of stored energy.
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I absolutely can’t take this med without food as it will cause me serious gastro issues. The last fast that I did, I simply discontinued the med for the 4 days and then resumed when I started eating solids again. Is that a wise thing to do, or am I potentially causing a problem?
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Technically, the milk does not fall within the guidelines of a true fast, but the small amount of milk/ cream added to coffee improves compliance tremendously for some people. So in our program, we absolutely allow milk/ cream in coffee, but no sweeteners or sugar.
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I don’t believe it dangerous, but it sure is uncomfortable. That is generally why it is easier to plan a small ‘break fast’ meal. A handful of nuts, a small salad and then give yourself at least half and hour to digest.
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Are there any possible connections between kidney stones and ketosis? Do you feel this way of eating can affect blood/urine PH or anything else that would increase the chances of stones? And are their preventive measures that can be taken, while still following the plan?
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This is a good question to which I do not have an answer yet. The way to tell would be to lower LDL using another drug and see if there are similar CV benefits. The drug ezetimibe in the IMPROVE-IT trial also had some CV benefits, but they were extremely weak. To be fair, the LDL lowering was also quite modest.
My health care practitioner is completely on board with LCHF – in fact, advocates it for all patients. I have had limited success in using LCHF in fat loss. Although gaining muscle, my weight loss is minimal after 4 months of solid, no-cheating LCHF plan (mild to moderate ketosis).
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There are many problems that occur with fasting, though. The most common are constipation, headaches, and hunger pangs. There are strategies to deal with these. Many medications can also cause problems on an empty stomach and should be discussed with a physician.
Fasting does not cause hypothyroidism unless you become severely iodine deficient. Hashimoto’s disease is an autoimmune disease and is not much related to diet, good or bad.
Cortisol is normally raised in the morning as part of the circadian rhythm. This is normal and found in everybody. This helps release some of the stored sugar in the morning to give your body some energy for the upcoming day.
As a nephrologist, I am referred all cases of RTA and I have perhaps seen only 3 or 4 cases in the last 15 years – all of which were not related to diet. RTA would be amongst the very lowest of my concerns with a ketogenic diet.