My Cart

Close
 

EAT ALL YOU WANT ON THANKSGIVING AND LOSE WEIGHT! Low-Carb-Keto-Intermittent Fasting: All in One!

Brian Turner

Posted on November 20 2018

By Steve Blechman

 

 Intermittent fasting has become the latest diet craze, not only for weight loss, but also for enhancing health and for a longer life. I have personally tried alternative-day, intermittent fasting for potential health and pro-longevity purposes and for its effect on my feeling of well-being and body composition.

 Everyone from well-known celebrities to everyday, average people are trying it and claiming it is successful. Caloric restriction and intermittent fasting have been practiced for decades. It has gained popularity due to a growing body of research. Over the years, this research has shown that intermittent fasting and caloric restriction can enhance weight loss, cognitive function and help prevent heart disease, cancer and diabetes. It can also slow down the aging process and enhance longevity, but most of the research has been done on mice and rhesus monkeys, and not humans. A study in the October 2018 British Medical Journal suggests that a 24 hour, intermittent fasting regimen can lower the need for diabetic medication (BMJ Case Reports, 2018). Another most recent study that appeared in JAMA showed for the first time the benefit of intermittent fasting for people with diabetes (JAMA Network Open, 2018).

 I was a member of the American Aging Association (AGE) during my 26 years as Head of Product Development at Twin Laboratories (1974-2001)— a leading U.S. supplier of dietary supplements, vitamins, minerals, antioxidants, phytonutrients, nutraceuticals and sports nutrition products. I attended meetings on a regular basis. Most members of AGE were an elite group of gerontologists and longevity scientists dedicated to the study the basic mechanisms of aging for the prevention of degenerative diseases and to extend life span, including caloric restriction and intermittent fasting. AGE was founded in 1970 by Denham Harman, MD, Ph.D., who is often known as “the father” of the “free radical theory of aging.”

 Roy Walford, MD was also the author of the 1983 book Maximum Life Span, which is a caloric-restricted dieting program to improve health and extend life span with a nutrient-rich and caloric-restricted diet without malnutrition. Dr. Walford’s pioneering work on caloric restriction has led to the popularity of fasting and intermittent fasting for weight loss.

 As mentioned above, I personally tried alternate-day fasting during the holidays as well as cheat days when I go off my diet. I had tremendous success! It worked well! I only used it for the short term! Intermittent fasting lowers blood insulin levels. Insulin is the fat storage hormone. By inhibiting insulin, you inhibit fat storage and enhance lipolysis; oxidation of fat (fat burning) and promoting the metabolic formation of ketone bodies as an energy source. This has worked for me in the past extremely well. I tried it last Thanksgiving and is great for any holiday feast. I follow my 24-hour, alternative-day holiday intermittent fasting program like this:

- On Wednesday early evening, have an early dinner, 24 hours before your Thursday Thanksgiving feast. Don’t eat any food, but just drink water, coffee or tea, but without milk and sugar. Before bed, I’ll have my AML Thermo Heat Nighttime Fat Burner

- Thursday morning, I wake up before I head to the gym. I have my AML Thermo Heat Fat Burner® an hour before I start my workout. I then do an hour of cardio to deplete muscle and liver glycogen stores. Glycogen is a form of carbohydrate that is broken down in the body into glucose during fasting and exercise. As little as one hour of high-intensity-exercise can deplete your muscle glycogen stores. Fasting for 24 hours can also greatly reduce your muscle and liver glycogen stores. The body is dependent on fat as fuel source as well as ketones from the accelerated breakdown of fat. The approximate amount of glycogen stored by the liver is 100 grams and glycogen stored by the muscles is approximately 500 grams. By depleting muscle and liver glycogen from my workout and incorporating 24 hours of intermittent fasting, it allows me to consume more carbohydrates for my Thanksgiving dinner without gaining weight!

- On Thursday, Thanksgiving Day, you can eat all the foods you’d like. Thanksgiving is my favorite holiday— there’s no pressure. It’s just a great evening with family and friends to give thanks. I eat all the turkey, trimmings, stuffing, cranberry, sweet potatoes, pumpkin pie, and of course, my vino— I love my red wine!

- The following day I resume my intermittent fast! I won’t eat again until my dinner on Friday evening with my low-carb Mediterranean Diet.

Recently, a study published in the British Medical Journal (November 2018) reported that a low-carbohydrate randomized trial resulted in enhanced energy expenditure during weight-loss maintenance. By enhancing energy expenditure, it helps to maintain weight loss. The researchers found that you burn 250 more calories per day versus high-carb. Most recently, a study published in Diabetes Care (November 5, 2018) showed participants maintained weight loss over a one-year period by staying on an energy restricted Mediterranean diet with daily exercise.

 A breakthrough, long-term diet study was published in the American Heart Association Journal Circulation on measuring body fat! This diet study used magnetic resonance imaging (MRI) technology for the first time, measuring changes in body and organ fat during 18 months on a Mediterranean/low-carb diet, with and without moderate physical exercise. MRI is a diagnostic technique that produces computerized images of organs and internal body tissues using a magnetic field and radio waves. This is the best approach to date for measuring body fat, compared to weighing people as a result of diet and exercise. The scale, skinfold calipers or underwater weighing aren’t giving you the whole picture!

 The aforementioned research was conducted between Ben-Gurion University of the Negev and Harvard University. The research group was led by Drs. Iris Shai, Yftach Gepner, Ilan Shelaf and Dan Schwarzfuchs from Ben-Gurion University. Dr. Meir Stampfer was also a lead author for the study and is from the prestigious Harvard University. Dr. Stampfer is a well-known authority on nutrition and obesity. The study analyzed the implementation of positive dietary changes and how this could help in reducing body fat, particularly visceral (abdominal) body fat.

 The Mediterranean low-carb diet was significantly superior to a low-fat diet in decreasing fat storage, including visceral (deep abdominal) liver and heart fat. High visceral fat has been shown to increase metabolic syndrome, inflammation, cardiovascular disease and diabetes. Losing deep subcutaneous visceral fat, as well as haptic (liver) fat, was associated with improved insulin sensitivity and improved lipid profile.

 The low-carb Mediterranean diet was also more effective than a low-fat diet in eliminating fat storage. Previous studies have shown that a low-carb Mediterranean diet may be an effective alternative to low-fat diets. It has a more favorable effect on lipids (with low-carb diet) and glycemic control (with Mediterranean diet).

 People who strictly follow the Mediterranean diet tend to have a lower body mass index (BMI), which is a measure of the proportion of weight to height and waist circumference— according to a large population study led by Simona Bertoli from the Nutritional Research Center in Milan, Italy. The Mediterranean diet is high in fish, seafood, antioxidant-rich vegetables, red wine and berries rich in polyphenols, beans, lentils, nuts, legumes and extra-virgin olive oil (EVOO) that are rich in healthy monounsaturated and polyunsaturated fats and low in saturated fats.

 Extra-virgin olive oil contains a polyphenol called oleuropein and can increase brown fat thermogenesis. Brown fat is a special kind of fat cell that generates heat and helps regulate bodyweight and energy expenditure. The body has two forms of fat— white fat and brown fat. Brown fat burns calories. The more brown fat you have, the more calories you burn. The capability of harnessing one’s one brown fat for fat burning is revolutionary! The ability to get lean by producing extra brown fat and enhancing and activating existing brown fat represents a promising way to burn fat. Several landmark discoveries and approaches to this are being explored at major research centers and universities worldwide with great excitement. Brown fat research is a hot topic today! Studies indicate that the Mediterranean diet promotes metabolic health, boosts fat loss, prevents obesity and may increase longevity. (Clinical Nutrition, 2016; J of Nut Sci and Vitaminology, 2008; J Nutritional Biochemistry, 2017). Recently, a study published in JAMA on April 25, 2018 found that the Mediterranean diet fights against frailty. It’s just another study that supports the Mediterranean diet to preserve lean body mass and health during aging.

 The Thermo Heat® Weight Loss Revolution by Michael Rudolph, Ph.D. provides a calorie-controlled low-carb Mediterranean diet, 30-day meal plan and exercise program. It says that you should limit yourself to 100 grams of carbohydrates per day, or less. Processed food and sugar is off the table! The Thermo Heat® Weight Loss Revolution stresses foods high in monounsaturated and omega-3 polyunsaturated fatty acids. It also recommends thermogenic, brown fat-activating herbs and spices instead of salt to flavor food such as garlic, onion, mustard and chili pepper (capsaicin), to name a few. Monounsaturated fats are more thermogenic than saturated fats found in high-fat dairy and red meat. Because of ease of compliance, The ThermoHeat® Weight Loss Revolution Mediterranean Diet makes it easy to follow even when dining out. One or two glasses of polyphenol-rich red wine (not white wine, or any other alcoholic beverages) per day can have positive health benefits on the Mediterranean diet. Studies show that olive oil and certain spices can enhance brown fat and increase thermogenesis. A number of studies have shown that healthy fats from nuts, olive oil and fish, found predominantly in Italian, Greek and Turkish cuisine, have health benefits in the prevention of heart disease, type 2 diabetes, and obesity. Fish oil and omega-3 fats can decrease bodyweight gain and fat accumulation by increasing thermogenesis and energy expenditure (Clinical Nutrition, 2009; Metabolism - Clinical and Experimental, 2008; International Journal of Obesity, 2002; Nutrition Journal, 2015).

 For more authoritative information, see The Thermo Heat® Weight Loss Revolution, by Michael J. Rudolph, Ph.D., including the foreword by Daniel L. Friedman, MD and Eugene B. Friedman, MD. You can click the link to order on Amazon here. The Thermo Heat®Weight Loss Revolution is a groundbreaking scientific plan based on research involving brown fat (BAT) The Thermo Heat® Weight Loss Revolution offers its readers a brown fat, thermogenic and brown fat-activating diet, nutrition, supplement(s) and exercise program. You can also get a free PDF version here

 Research has shown that the Mediterranean low-carb diet is significantly superior to low-fat diets in decreasing fat storage, including visceral (deep abdominal), liver and heart fat. High visceral fat has been shown to increase metabolic syndrome, inflammation, cardiovascular disease and diabetes. Losing deep subcutaneous visceral fat, as well as haptic (liver) fat, was associated with improved insulin sensitivity and improved lipid profile. For more information on the Mediterranean diet, check out my scientifically-based article on why I think it’s the healthiest diet for 2018 for weight loss, fat loss, living longer and optimal health. Despite the hype, intermittent fasting is not a magic weight-loss cure!

 Please consult your physician or health care professional before starting any diet or exercise program. This article is not meant to serve as medical advice, or to be any form of medical treatment, but is for educational and informational purposes only. Statements in this article have not been evaluated by the U.S. Food and Drug Administration (FDA), and the products discussed in this article are not meant to diagnose, treat, cure or prevent any disease.

 

Have a happy, healthy and safe Thanksgiving!

 

Best,

Steve

 

References:

 Trepanowski JF, Kroeger CM, Barnosky A, Klempel MC, Bhutani S, Hoddy KK, Gabel K, Freels S, Rigdon J, Rood J, Ravussin E, Varady KA. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance and Cardioprotection Among Metabolically Healthy Obese Adults - A Randomized Clinical Trial. JAMA Intern Med 2017;177(7):930-938. doi:10.1001/jamainternmed.2017.0936

 Alternate-day fasting in non-obese subjects: effects on body weight, body composition, and energy metabolism. American Journal of Clinical Nutrition, January 2005.

 The Obesity Code, by Jason Fung, MD (Greystone Books, 2016).

 Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database of Systematic Reviews and Implementation Reports, February 2018.

 Metabolic Effects of Intermittent Fasting. Annual Review of Nutrition, August 2017.

 Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metabolism, May 2018.

 Effect of Distinct Lifestyle Interventions on Mobilization of Fat Storage Pools: The CENTRAL MRI Randomized Controlled Trial. Yftach Gepner, Ilan Shelef, Dan Schwarzfuchs, Hila Zelicha, Lilac Tene, Anat Yaskolka Meir, Gal Tsaban, Noa Cohen, Nitzan Bril, Michal Rein, Dana Serfaty, Shira Kenigsbuch, Oded Komy, Arik Wolak, Yoash Chassidim, Rachel Golan, Hilla Avni-Hassid, Avital Bilitzky, Benjamin Sarusi, Eyal Goshen, Elad Shemesh, Yaakov Henkin, Michael Stumvoll, Matthias Blüher, Joachim Thiery, Uta Ceglarek, Assaf Rudich, Meir J. Stampfer and Iris Shai. Circulation 2017;CIRCULATION AHA.117.030501, 2017.

 Suleiman Furmli, Rami Elmasry, Megan Ramos, Jason Fung. Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin. BMJ Case Reports, 2018; bcr-2017-221854 DOI: 10.1136/bcr-2017-221854.

 Sharayah Carter et al. Effect of Intermittent Compared With Continuous Energy Restricted Diet on Glycemic Control in Patients With Type 2 Diabetes, JAMA Network Open (2018). DOI: 10.1001/jamanetworkopen.2018.0756

 Voelker R. The Mediterranean Diet’s Fight Against Frailty. JAMA. 2018;319(19):1971-1972. doi:10.1001/jama.2018.3653

 Intermittent fasting: Surprising update June 29, 2018, Monique Tello, MD, MPH, https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

 Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. Iris Shai, R.D., Ph.D., Dan Schwarzfuchs, M.D., Yaakov Henkin, M.D., Danit R. Shahar, R.D., Ph.D., Shula Witkow, R.D., M.P.H., Ilana Greenberg, R.D., M.P.H., Rachel Golan, R.D., M.P.H., Drora Fraser, Ph.D., Arkady Bolotin, Ph.D., Hilel Vardi, M.Sc., Osnat Tangi-Rozental, B.A., Rachel Zuk-Ramot, R.N., Benjamin Sarusi, M.Sc., Dov Brickner, M.D., Ziva Schwartz, M.D., Einat Sheiner, M.D., Rachel Marko, M.Sc., Esther Katorza, M.Sc., Joachim Thiery, M.D., Georg Martin Fiedler, M.D., Matthias Blüher, M.D., Michael Stumvoll, M.D., and Meir J. Stampfer, M.D., Dr.P.H., for the Dietary Intervention Randomized Controlled Trial (DIRECT) Group N Engl J Med 2008; 359:229-241July 17, 2008 DOI: 10.1056/NEJMoa0708681

 Effect of Distinct Lifestyle Interventions on Mobilization of Fat Storage Pools: The CENTRAL MRI Randomized Controlled Trial. Yftach Gepner, Ilan Shelef, Dan Schwarzfuchs, Hila Zelicha, Lilac Tene, Anat Yaskolka Meir, Gal Tsaban, Noa Cohen, Nitzan Bril, Michal Rein, Dana Serfaty, Shira Kenigsbuch, Oded Komy, Arik Wolak, Yoash Chassidim, Rachel Golan, Hilla Avni-Hassid, Avital Bilitzky, Benjamin Sarusi, Eyal Goshen, Elad Shemesh, Yaakov Henkin, Michael Stumvoll, Matthias Blüher, Joachim Thiery, Uta Ceglarek, Assaf Rudich, Meir J. Stampfer and Iris Shai. Circulation 2017;CIRCULATION AHA.117.030501, 2017.

 Nut intake and 5-year changes in body weight and obesity risk in adults: results from the EPIC-PANACEA study. European Journal of Nutrition, 2017, Page 1 Heinz Freisling, Hwayoung Noh, Nadia Slimani,

 Acute effects of three high-fat meals with different fat saturations on energy expenditure, substrate oxidation and satiety. Casas-Agustench, P. et al. Clinical Nutrition, Volume 28, Issue 1, 39-45 2009

 The effect of dietary oleic, linoleic, and linolenic acids on fat oxidation and energy expenditure in healthy men. Jones, Peter J.H. et al. Metabolism - Clinical and Experimental, Volume 57, Issue 9, 1198-1203

 The influence of the type of dietary fat on postprandial fat oxidation rates: monounsaturated (olive oil) vs saturated fat (cream). LS Piers, KZ Walker, RM Stoney, MJ Soares and K O’Dea. International Journal of Obesity (2002) 26, 814-821 (2002)

 Oleuropein, a Phenolic Compound in Extra Virgin Olive Oil, Increases Uncoupling Protein 1 Content in Brown Adipose Tissue and Enhances Noradrenaline and Adrenaline Secretions in Rats, Journal of Nutritional Science and Vitaminology, Released November 11, 2008 Yuriko Oi-Kano, Teruo Kawada, Tatsuo Watanabe, Fumihiro Koyama, Kenichi Watanabe, Reijirou Senbongi, Kazuo Iwai.

 Oleuropein aglycone enhances UCP1 expression in brown adipose tissue in high-fat diet induced by obese rats by activating beta-adrenergic signaling. Yuriko Oi-Kano, Teruo Kawada, Tatsuo Watanabe, Fumihiro Koyama, Kenichi Watanabe, Reijirou Senbongi, Kazuo Iwai, J Nutrit Biochemistry, 2/2017, 209-218.

 David S. Ludwig, Walter C. Willett, Jeff S. Volek, Marian L. Neuhouser. Dietary fat: From foe to friend? Science, 2018; 362 (6416): 764 DOI: 10.1126/science.aau2096

 Ebbeling Cara B, Feldman Henry A, Klein Gloria L, Wong Julia M W, Bielak Lisa, Steltz Sarah K et al. Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial BMJ 2018; 363 :k4583

 Effect of a Lifestyle Intervention Program With Energy-Restricted Mediterranean Diet and Exercise on Weight Loss and Cardiovascular Risk Factors: One-Year Results of the PREDIMED-Plus Trial. Jordi Salas-Salvadó, Andrés Díaz-López, Miguel Ruiz-Canela, Josep Basora, Montse Fitó, Dolores Corella, Luís Serra-Majem, Julia Wärnberg, Dora Romaguera, Ramon Estruch, Josep Vidal, J. Alfredo Martínez, Fernando Arós, Clotilde Vázquez, Emilio Ros, Jesús Vioque, José López-Miranda, Aurora Bueno-Cavanillas, Josep A. Tur, Francisco J. Tinahones, Vicente Martín, José Lapetra, Xavier Pintó, Lidia Daimiel, Miguel Delgado-Rodríguez, Pilar Matía, Enrique Gómez-Gracia, Javier Díez-Espino, Nancy Babio, Olga Castañer, José V. Sorlí, Miquel Fiol, María Ángeles Zulet, Mònica Bulló, Albert Goday, Miguel A. Martínez-González, for the PREDIMED-Plus investigators

 Diabetes Care Nov 2018, dc180836; DOI: 10.2337/dc18-0836