There is a secret going around and I think you should know about it. During our last nutrition challenge, we had every participant make gains toward their goals. Whether their goal was to lose body fat, learn healthier eating habits or put on muscle; each person made progress. But, here’s the secret; they didn’t do it by eating only fats and almost no carbs. It wasn’t achieved by limiting eating to a short window. Nor did they achieve their results by drinking a tonic containing maple syrup, warm water, and lemon for three days straight. Each challenge participant was asked to reduce their sugar intake, make their meals at home and track what they ate each day. Surprise! The secret’s out. But, if that’s what’s in the Cypher approach to better nutrtion, what’s behind the fad diets we hear so much about?
The Ketogenic Diet
A minimal to no carbohydrate diet that causes the body to go into ketosis. Ketosis is a backup process that converts fatty acids into fuel (ketones). Generally, 60-75% of calories come from fat (or even more), 15-30% of calories from protein, & 5- 10% of calories from carbs. People may think clearer and be less hungry while on this diet. Studies have shown that this diet is beneficial for brain health when there is:
• Brain damage
• Epilepsy
• Traumatic brain injury
However, there is no advantage for metabolic health or weight loss and, no benefit has been shown for performance (but might be beneficial for ultra-marathoners). Be wary of food products artificially sweetened and marketed as “Keto” or “Keto-Friendly.” It is better to focus on whole foods instead of Keto food products. Focus on lean meats, nuts/seeds, healthy oils, and whole eggs as fat sources.
Defined, intermittent means sometimes and fasting means you don’t eat. Therefore, Intermittent fasting means you sometimes don’t eat.
The post-absorptive or fasted state occurs around 12-18 hours after eating. Nutrients come from your own body, with no external energy, and changes occur to the metabolic chemistry of the body. The 16/8 Method is most common: This involves fasting every day for 14- 16 hours, & only eating during the daily window of 8-10 hours.
Weight loss may occur from being fasted and consuming fewer calories.
It also may be beneficial for metabolic health if you can learn to cope with the feeling of being hungry. This way of eating is not ideal for athletes. Chronic fasting may lead to hormonal imbalance. However, if you are determined to give fasting a try make sure you consume adequate calories and macronutrients during your “daily eating window.” Focus on whole foods and plate balance. Rememeber to drink adequate water while fasting.
Finally, remember your nutrition coach is always here for accountability and support. It’s never too late to book a nutrition Intro. Let’s see how we can help you.
To Your Continued Success,
Coach Don
