My experience with The “iFast-Loca” hybrid diet

February 25, 2018 1 comment

How does losing 11kg in 12.5 weeks sound? Great? Unrealistic? Well from my personal experience it is very feasible and once you get adapted it is quite simple. I have made this blogpost secondary to several friends inquiring about a diet that I’m doing which was created by combining several concepts out there.

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Disclaimer
– The following information IS MEANT to be EDUCATIONAL and not medical advice. 
– I have used myself as a GUINEA PIG with excellent results and wanted to share my experience. However I have no doubt that this can be a Dangerous diet in certain individuals  and if you are planning to pursue it, YOU MUST consult your physician, who at the moment will  probably tell you that I AM CRAZY… Then again, as “crazy as I may be” there will be a strong chance I will be in better shape than he is.
– ONCE AGAIN, THIS IS NOT MEDICAL ADVICE AND MOST OF THE PEOPLE THAT HAVE ASKED ME ABOUT THE DIET AND WANT TO TRY IT ARE CLOSE FRIENDS, FAMILY AND DOCTORS.THIS POST IS MEANT FOR ALL OF YOU.

Update: For those interested (under your own risk) here is the link to the facebook book where others are trying the regimen
->https://www.facebook.com/groups/171062706860657

Little Background info
If you just want the “plan” jump to the end but I recommend you read a little about my personal experience since I consider it intriguing and you will understand why I chose to do certain things. Some of them by serendipity. I call this diet the “KISS LoCa-iFast Diet” (KISS-Keep it simple stupid, LoCa from low carbs but also meaning crazy in Spanish, and iFast-intermittent fasting.

History
It all started on December which is usually the month in which people gain the most weight secondary to holidays and parties. From previous experience January had been the month of regret, always trying to lose those extra pounds which had become a more daunting task as years went by. In the past I had tried multiple diets with little or NO success. Mediterranean, Paleo, Counting calories , you name it. Yes some worked but with little weight loss for the timeframe done (Sound familiar?)

I must admit I was never a fan for diet that consisted primarily of protein and fat. Since I had tried many different ones before with little success I decided to give this a chance. Little did I know that with some serendipity and common sense-tweaking I would be doing a diet that would help me lose 10 kg in 11 weeks in addition to helping me get rid of my lifelong migraines.

HOW DID I DO IT?
I focused on the acronym (KISS) Keep it simple stupid . As diets become more complicated and elaborated, from my experience, people do not adhere to them long. For this reason, knowing that I had to decrease my carbohydrate intake significantly I looked for the five vegetables with the lowest carbohydrates. Knowing that fruits usually have more carbohydrates then vegetables I decided to get them out from my diet as well (this might not be necessary but this what I did in order to simplify my day. My eating habits were basically eating two or three times a day with food mentioned in the lists below

THE PLAN
Since the goal in a low carbohydrate diet is to enter ketosis it is usually recommended for the first days to decrease the carbohydrate intake to less than 20gr to “jump start” into it. Eventually one can increase them but I decided to stay all this time in a diet that consists in less than 20 g per day.
• One of the most challenging aspects in my opinion will be the carbohydrate withdrawal phase. This is a KEY CRUCIAL moment in which you will feel weak, tired, nauseated, and with some headaches. I looked at this as a detox phase. Focusing that   in three days you will start experiencing some very exciting changes.In order to identify if you are in ketosis. There are different ways to do with. One of the most popular is utilizing urine ketone strips. Personally I relied on the fruity taste in the mouth which is described in the diet.81qI74xZglL._SX522_

In 1 week I knew I was in Ketosis and was close to losing 1 kg. This continued for 1 more week and then I noticed that had dropped another kilogram.
• After 2 weeks I was realizing that was not craving food or being hungry anymore. I noticed that I could go without breakfast until 2pm easily. This reminded me of the concept of intermittent fasting as a diet. I also had recently read an article in nature “Intermittent fasting promotes adipose thermogenesis and metabolic homeostasis via VEGF-mediated alternative activation of macrophage” which I found captivating.
• So by serendipity, being in ketosis, and not being hungry I decided to add intermittent fasting which really came seamlessly. When you do not have carbohydrate cravings, accomplishing intermittent fasting is extremely easy. Eating in a 6-8 hour window was a piece of cake.

Long story short, jumping to today I have dropped a little over 10 kg (22 lbs) in 11 weeks.
• In the future blog post I will give more information regarding the scientific explanation and hypothesis for the benefit of this combination. Briefly, this includes decrease of pro-inflammatory markers (hmmm interesting that my migraines went away right?), increase in growth hormone therefore increase in muscle mass and tone (which I have experienced), greater energy and a significant decrease in my case of migraines.

KISS LoCA-iFast Diet:
I) Focus on good protein sources and Fat
II) Focus on vegetables that had the least amount of carbs
III) I Ignored fruits since they usually have higher amount of carbs. (Probably too drastic and you can choose to have some of the fruits listed below, but personally I avoided them all)
IV) Cravings? Snacks?
V)  Alcohol  Personally decided to avoid it completely. But you probably can and here is some good info. “Low-Carb Alcohol: The Top 10 Drinks”

I) GOOD PROTEIN AND FATS
Eat smart. Focus on GOOD protein. So what does good protein look like??? Hmm would you want your muscles to look like bacon? No Right? Well how about a lean fish? Lean Beef? Lean anything? Sounds better right so.
1) Tuna (Wild caught) yes it can be a canned tuna
2) Salmon (I focused on wild caught)
3) Lean Beef
4) Chicken, Turkey
5) Cream cheese, Goat cheese

II) Vegetables
Cauliflower
Cabbage Avocado
Broccoli
Zucchini
Spinach
Asparagus
Kale
Green beans
Brussels sprouts
Less to More

LC-BG-veggies3_top10_2.jpg

III) Fruits
Raspberries
Blackberries
Strawberries
Blueberries
Plum
Clementine
Less to More
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IV) Cravings
How does this sound?
Chicharrones with Guacamole? 

CHicharrones.jpegImage result for guacamole

Peanut butter Craving? (click for the link) No problem PbFit is here to help you. Just mix it with sugar free Almond Milk and you can have it! 
PBFIT.jpg

Low Carb Protein Shake (click for the link
Any low carb protein shake will do but this one has an excellent flavor. Chocolate and Coffee in my opinion are excellent options but there are many flavors from which you can choose.

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Double Rich Chocolate 2 Pound

Want a Taco? Well these cheese wraps work great!

One of the biggest issues has been the craving for tacos and tortillas. These cheese wraps have made those tacos, burritos and other Mexican treats as healthy as they can be.

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Chips (click for link)

I must say I was impressed with the flavor of the bbq ones. They taste great and have 21 grams of protein!

ProteinChips

Ok so you have an idea now. It is relatively quite simple. Use common sense, do not pig out.

What about Exercise?

Since I started the diet I can lift more weight, run longer without breaks even when fasting. I have only seen gains and improvement

Pilot Study? Hmmm Why not

Concluded, now I have opened the Slack Group

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UPDATE MARCH 9, 2018

It has been little over 3 months now and I am fully adjusted to the diet with fasting and what I am doing is I am not allowing the body to adapt to any particular routine.

What I mean with this is that with no particular order I try to do as follows

2 days: Eat as many times as I want obviously abiding to a low carb diet and focusing on HEALTHY PROTEIN AND FATS. Be it 3 or 5 times

1-2 days: I fast for almost 24 hours. So it my last meal the previous day was at 9pm, well I eat again at 9pm. At this stage of the diet this might sound painful, it is not. I can do it without a problem, no mental or physical “downs”

4-5 days: do the usual 6-8 hour window

The reality is that atm I am randomly choosing any of the three options above.

============================================================================
Update: April 2018
Even though I did this as an experiment and using myself as a Guinea Pig there are physicians who have been recommending this for years. Educating oneself is extremely important because there is a strong chance that everything you have been taught and recommended could be flawed.  For this Reason I recommend the following books

1) Grain Brain  (Now I understand why my migraines FINALLY stopped)
2) The Obesity Code
3) The Diabetes Code
3) The 4 hour body

Para Aquellos que busquen los libros en Español aqui estan
1) Cerebro de Pan
2) El Codigo de la obesidad

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Categories: Fitness, Health

ABCmouse.com

April 25, 2018 Leave a comment

via https://ift.tt/2qZNsvU

Categories: Links

Get your invite to the iFastLoca Group here!

April 22, 2018 Leave a comment

The new and improved iFastLoca group is now open to public. Just click on the image or link below to get your invite.

spread_your_healthy_vision__by_powellarcillas-d8d63cq

https://publicslack.com/slacks/https-ifastloca-slack-com/invites/new

Categories: Wearables / Sensors

50 Years Ago, Sugar Industry Quietly Paid Scientists To Point Blame At Fat

April 20, 2018 Leave a comment

In the 1960s, the sugar industry funded research that downplayed the risks of sugar and highlighted the hazards of fat, according to a newly published article in JAMA Internal Medicine.

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Categories: Links

Christian Assad, MD on Twitter

April 17, 2018 Leave a comment

My #Clinic workstation just got an upgrade! Double whammy since it is also giving patients ideas to exercise #Cardiology

via https://twitter.com/ChristianAssad/status/986325396567273472

Categories: Links

Christian Assad, MD on Twitter

April 6, 2018 Leave a comment

I present to you my new improvised work station #Cardiology 6:57 AM – 6 Apr 2018

via https://twitter.com/ChristianAssad/status/982256088551645184

Categories: Links

Supplements to Complement the LoCa-iFast Diet

March 5, 2018 Leave a comment

After 3 months and awesome Results I will now be Experimenting with the following Supplements.

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Update: Since some of these supplement tend do decrease glycemic response it explains headaches that I eventually started having.

  • This works well with a Keto only, but I believe it is too drastic when combined with intermittent fasting.
  • Supplement that are ok regardless: MCT OIL, Protein, Policosanol, and Garlic
  • Melatonin 20mg has also proven to give me headaches which is a known side effect from melatonin.

1) Premium MCT Oil derived only from Coconut Oil – 32oz BPA free bottle
Why?
Median Chain Triglycerides bypass the Gut and is transported directly to the liver where it is metabolized and ketones are created. Thus making them available to be used as energy, relatively as quickly as a carbohydrate would. In addition it appears to have a thermogenic effect thus “fat burner”
Use with Coffee. -> The supposed BulletProof Coffee.
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2) NutriFlair Ceylon Cinnamon (made with Organic Ceylon Cinnamon) 1200mg
Why?
Research shows that cinnamon can decrease the glycemic index of a meal up to 29%. In addition to decreasing glucose some studies also show that it can decrease LDL cholesterol and triglycerides. Also it decrease gastric emptying, so potentially can make you feel fuller longer.
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3) Grass Fed Whey Protein | 5lb + Unflavored Whey from Grass Fed California Cows
Why?
To promote muscle build up when exercising. Everyone is familiar with this one
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The 4 hour Body: The PAGG STACK

ALPHA LIPOIC ACID
GREEN TEA EXTRACT
GARLIC EXTRACT
POLICOSANOL

How to Take it?
Prior to breakfast: AGG
Prior to lunch: AGG
Prior to dinner: AGG
Prior to bed: PAG NO GREEN TEE EXTRACT

When I am doing intermittent fasting I will only take it before the time of the meal and prior to sleeping.
1) Policosanol 20mg Premium, 100 Vcaps
Why?
Decrease Cholesterol and mildly decrease bodyfat
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2) Alpha Lipoic Acid, 300mg
Why?
It recruits GLUT-4 glucose transporters to the muscular cell membrane. This mimics insulin and increases it’s sensitivity, and ALA. Therefore increasing the glucose/energy delivered to muscle and thus decreasing the possibility of being deposited as Fat.
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3) Aged Garlic Extract Original Cardiovascular
Why?
Improve your Lipid Panel
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4) Green Tea Extract
Why?
Like ALA. It recruits GLUT-4 receptors in muscle but it also inhibits GLUT-4 recruitment in fat cells. Simple. More too muscle less to fat. Results are obvious.
Possible Fat-loss properties as well

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LAST BUT NOT LEAST

SLEEPING TIME! MELATONIN 20MG
Many will notice increase in energy, but you will also notice difficulty sleeping. I already had insomnia, so I had to ramp up the dose. 20mg now seems to do the job. If you are starting, 5mg is a good dosage to start

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Categories: Wearables / Sensors