The essence of the iFast-LoCa Lifestyle. Permutations of Intermittent Fasting, Low Carb Diet & Ketosis.

April 26, 2018 Leave a comment

We’ve had some friends ask us about the iFast-LoCa (I Fast-Low Carb) diet/lifestyle in more detail. Hence, we will try to summarize and simplify it as best we can in this post, and hopefully get you interested enough as to juggle with the idea of trying it:

Imagine you live in the 1900’s and you have no access to any convenience stores or that you are a cast away on an island and have limited access to resources.  What would your eating habits be like?  Let’s think of Chuck Noland (Tom Hanks) in the movie Cast Away; his before-gif (below) shows the average unattended male body… until his eating habits literally crash and he has: NO access to those easy-accessible, impulse-eat poisons called Refined Sugars, NO stocks of neatly boxed and bagged Refined Grains, NO supply whatsoever of Refined Carbohydrates. So, he forcibly goes the keto-route, probably with periods of intermittent and even prolonged fasting, and undoubtedly achieving a state of ketosis.

You might be thinking, “Well…that doesn’t sound too enticing.” And in Noland’s situation, you would be correct. However, the idea behind the article is to reach ketosis without having to put yourself in these extreme situations, rather reach it out of sheer personal choice.

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So, how can you understand what its like being in ketosis?

Well, while in ketosis the body naturally produces BHB (beta-hydroxybutyric acid) whose conjugate base is β-hydroxybutyrate,  which in turn could be considered  GHB’s twin (gamma-hydroxybutyric acid). Why is this relevant? Well, because GHB is a drug also known as “Liquid Ecstasy”. Yes, a drug that heightens senses, generates euphoria, and just activates your drive. So…treading on the Tom Hanks references, and as Forrest Gump would say, “That’s all I have to say about that.”

Now, with this we may have caught your attention, however, what we want is your genuine interest. Hence, we need to clarify that apart from getting your natural-fix as a health junkie, ketosis also helps you achieve a healthy body and mind, all while increasing your organism’s overall efficiency.

One simple health benefit that should give you clarity of what ketosis can do for you comes from the core of iFast-LoCa and it is the fact that your organism is a hybrid and can run on two types of ‘fuels’: Glucose and Fat. In most circumstances your body’s naturally-occurring cells can use both Glucose and Fat as ‘fuel’… On the other hand, research is now showing that certain cancer cells can only feed on Glucose (Starving Cancer TED talk by Dominic D’Agostino). Yes, your read correctly, simply by lowering your Glucose intake you immediately reduce your risk of feeding potential cancer cells that are trying to stage a coup of  YOUR body.

And just like this health benefit, there are many many more, waiting patiently for your decision and commitment to increase your energy levels and optimize your quality of life.

THE FIRST STEP FOR AN “ADDICT” IS…

Before we get into the easy 1,2,3 that is iFast-LoCa, we just want you to take a moment and truly understand why we see Refined Carbohydrates as DRUGS and why the world is full of junkies.

This is due to the fact that, if permitted, these Refined Carbohydrates can be given the power to play a central role in the aspect of your brain that controls rewards and cravings (activity within the mesolimbic dopaminergic system and nucleus accumbens which can be visualized below); to a certain extent, stimulating the same exact brain area in a similar way that cocaine or other highly-addictive drugs do. So, if you are constantly getting this sugar-high, this false feeling of well-being, you start craving it and rewarding yourself with it… hence, you give way to a vicious cycle that slowly, but surely has affected millions and has become (in part ) the cause of the obesity epidemic which we are living today. (The major player would be hormonal imbalance which is, to a certain extent, intertwined with what you eat and when you eat it but not getting into that detail atm)

If you think we are exaggerating in comparing Refined Carbohydrates to Drugs,  lets take a look at the brain scan below. What you are seeing are the brain areas that light up after a high intake of Refined Carbohydrates. Any wild guesses? We are almost sure you guessed right; these are the same areas that light up when consuming illicit drugs.

Furthermore, it is of no surprise that individuals tell you that they get the “shakes” and start sweating if they don’t get their fix of preferred CarbohyDrugs, this is due to the fact that they are basically going into withdrawal.

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Now, if Refined Carbohydrates are like drugs, and products containing them have caused an obesity epidemic… well, “Who’s the dealer?”

Well, in 1980 a report called the Dietary Guidelines for Americans was released (to a certain extent, going against our biochemistry) and it gave the following recommendations:
-Raise consumption of carbohydrates until they constituted 60% percent of calories
-Decrease fat consumption to 30% percent, of which no more than one-third should come from saturated fat.

But then again, Lehninger’s Principles of Biochemistry  says; “On average, 40% or MORE of the daily energy requirement of humans in highly industrialized countries IS SUPPLIED by dietary triacylglycerols/fatty acids aka fat (although most nutritional guidelines  recommend no more than 30% of daily caloric intake from fats).

In other words, the THE CURRENT Dietary Guidelines for Americans appear to go against human physiology… Now, how does this fit in the obesity picture?

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Yes, we know, this is mind-blowing, evenmore so when you realize we grew in a “FAT-FREE” consumer era, which methodically got us hooked on the wrong type of ‘fuel’, and turned us into mind-numbed sugar addicts in constant need of pharmaceutical corporations to treat for the addictive poisons their business partners ‘fed’ us for decades.

Want a good example? Check The Jimmy Kimmel YouTube challenge – I Told My Kids I Ate All Their Halloween Candy. Observe their reaction. It would even seem that they have an addiction. How many kids have that reaction when you take away their Broccoli?

LET’S BREAK THIS VICIOUS CYCLE

So going back  to helping  you figure out how to attain that combined state of health and ecstasy, iFast-LoCa lifestyle simply proceeded to apply the KISS methodology (“Keep it simple, stupid”, principle noted by the U.S. Navy in 1960).

Through it we choose 2 easy-to-understand concepts:
1. Cut off Refined Sugars/Grains/Carbohydrates
2. Reduce UNRefinedCarbs

…and for this sacrifice, and for this price, you’ll get healthier, you’ll look great and best of all you will feel AMAZING, probably so much so, you’ll be living life on a natural HIGH.

1. Cut-Off Refined Sugars/Grains
To start this off we want to explain that refined sugars and refined grains ARE considered Refined Carbohydrates, and their common denominator is that they don’t occur naturally. This doesn’t mean they don’t exist, it just means nature does not produce or process them as such.

This leads us to the term refined which means processed or developed. And once again we ask, “What does that mean exactly?” Well, it means that the sugars/starches and grains found in nature are transformed, essentially pulverized into smaller particles, its components separated and even becoming their very own byproducts.  The importance of this is that, particle size matters. The smaller the particles, the easier they are to digest. The easier they are to digest, the faster your blood sugar will rise after you eat them, using the processed Glucose within them as ‘fuel’.

In the case of Sugars/Starches, they can be turned into crystals, syrups, or powders and can be identified due to their sweet taste.

These sugars/starches contain NO beneficial properties whatsoever. You don’t need them in any way, shape or form, but somehow the typical American consumes between 120 to 150 pounds of it each year. How can anyone conscientiously do that to themselves? Well, within the question lies the answer. They don’t. At least, NOT conscientiously, I mean. Sugar is a stealthy mofo, it creeps up on you like a ninja through: Sucrose, glucose, fructose, maltose, dextrose, lactose, corn syrup, molasses, honey, evaporated cane juice, fruit juice concentrates, cane crystals, corn sweetener, etc.

In the case of Grains they are found with an outer-bran coating; the coating is broken and then the grains are separated, granulated, and even pulverized.

As an example flour is made from cereal grains, wheat, corn, rye, barley, rice, etc. it is not found naturally in nature. It is pulverized or refined into such a fine powder that your body’s digestive system and metabolism do not strain at all processing it, and hence, spikes of Glucose ‘fuel’ are released instantly into you organism. Yes, some say they feel energized consuming pastries or pastas, what they are really experiencing is a stealthy  sugar-high; the difference with ketosis is that you will eventually crash from this sugar-high… and the urge to take-off again will lead you to venture for your next fix.

That fix may lead you to combing refined sugars/starches and grains, turning them into combos of Refined Carbohydrates like: Soda, Candy, Donuts, Cookies, Chips, Granola Bars, Cereal, Bread, Tortillas, Ketchup, etc. These are all Trojan horses, treading as vehicles for Refined armies, that are slowly released on the unguarded-walls of your body.

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Once a good friend of ours summarized diets in a single phrase, “If it tastes good spit it out!” We won’t go as far as to say that, but what we do state is that if man made it, think twice before putting it in your pie hole. In scientific terms: If in 3.5 Billion years Mother Nature din’t generate it, then you can rest assured you don’t need it… Get the drift?

2. Reduce UNrefined Carbohydrates
Carbohydrates that are found in nature are named UNrefined Carbohydrates. These carbohydrates are found in fruits, vegetables, nuts, legumes, dairy, etc. The important aspect of understanding UNrefined Carbs is to be able to visualize how many grams of carbohydrates each food has and monitoring our intake.

In our case, before we researched this we would eat grapes like pop-corn, nuts by the handfuls, and maybe even start our day with a two-banana double trouble shake! Not there isn’t anything wrong with these foods, what was wrong was our naive indulgence, our UNrefined Carb overload. The idea is not to avoid or cut these foods off completely, it merely is to acquire the knowledge and ability to quantify them and consume them strategically with moderation. We call this Carb-Awareness.

The links/tables below show amounts of carbohydrate per serving size. 

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One of my patients found this excellent source with images at the DietDoctor blog. Here is the link or just click the image below https://www.dietdoctor.com/low-carb/foods

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https://www.dietdoctor.com/low-carb/foods

“But, how much is enough?” you may ask. Below we divided different IFast-LoCa into three different phases, depending on the quantity of Carbohydrate intake.

 

STRATEGY: HOW MANY CARBS SHOULD BE CONSUMED DAILY?

In this section we detail the phases or levels of carbohydrate consumption so you can see what to look forward too.

The first positive point is that you DON’T have to worry about calorie counting, just practice Carb-Awareness.

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Induction Phase (Prepare yourself for success)

The induction is saying bye-bye to Refined Carbohydrates. We know it may be a hard good-bye, after all you have spent so much time together that it may almost seem impossible to let go. Some may even say, “Life isn’t worth living it if I am going to be limiting every single bite I eat, I’d rather enjoy life.” Yes, the fear of change and letting go always brings with it anxiety and in turn the excuses pour down. Just Man or Woman-Up and give yourself chance to make a worth-while LIFE CHANGE. What’s the worst that could happen?

So, use this  week to clean your pantry and to educate yourself regarding the foods you will be eating. There are a lot of great foods and potential recipes, in no way should you be fighting off hunger or holding your taste buds prisoners. Now, people ask us for a diet, there is none: if you are hungry eat, if you want a snack there are plenty, just remember to ask if nature made it naturally and be aware of what you eat.

An important aspect to be successful is to finally familiarize yourself with nutrition labels. There have been great regulations passed as far as ingredient transparency goes: make us of them!!  For example, a few months back we were eating smoked salmon under the  assumption it was pure protein and healthy fat, right? Well, to our surprise, somehow “the dealers” we talked about before managed to add 5 grams of sugars per serving;  a total of 3 servings added up to 15 grams of stealthy poison! Moral of the story, read the nutrition labels, understand them and visualize how you are filling up your organism’s ‘fuel tank’.

If you have a sweet tooth DO NOT WORRY, we have the answers. Go to the #recipesandcravings section in the iFastLoca group which you can join here; https://publicslack.com/slacks/https-ifastloca-slack-com/invites/new

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Phase I > (1-2 weeks)
Carbohydrate “Detox” (60-80gr of carbohydrates. Too drastic? NP Try 100gr)

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Yes, we are addicted to carbohydrates.  That is one of the main reasons why many of us feel lousy when we cut-off Refined Carbohydrates  from our life. And yes, just like a drug, this most surely will feel as some type of withdrawal. Depending on your current intake results may vary, but we have has patients tells us they felt jittery, got the cold sweats, felt anxious, or all three when avoiding their fix of preferred CarbohyDrugs. This, in itself, should give you enough proof as to at least give iFast-LoCa a try.

As we mentioned in the post the most efficient way to decrease your carbohydrate intake is by simplifying where you are going to be getting them from. In this phase you need to start educating and familiarizing yourself with what you can and cannot eat.  Slowly you will get the hang of it, start visualizing new taste-profile combinations and understanding that food and taste-wise, you are not limited at all!

*A good friend of ours and one of the best personal trainers we know, Turk Ustun, shared with us this Shopping List  TurksShoppingList

**Another good one list  is -> keto-diet-grocery-shopping-list-pdf

>If you have a particular craving for something you can go to the IFast-LoCa Slack Group (https://publicslack.com/slacks/https-ifastloca-slack-com/invites/new) and ask others how they have satisfied it. Striving for the IFast-LoCa lifestyle does not mean we hace to stop enjoying food, we just have to get more creative and see how to  mix and match to eat food that is both health and taste oriented.

>For those that like to get their drink-on or just like some alcohol every now and then. Tequila, Whiskey, Scotch, Vodka, Rum, Brandy, Gin.
Learn to pair them with mineral o gasified water, if possible, and obviously cut down on the sugary mixers, and if it has an umbrella in the glass, DON’T GO NEAR IT.
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Phase II > (1-2 weeks)
Getting Warmed Up (40-60gr of Carbohydrates )

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This phase is very similar to the Phase I one but the goal is to decrease your UNrefined Carbohydrate intake down to 40-60gr.

If you are serious about this and have followed recommendations in this article, you will  already have lost some weight, there’s no way around it. At this point we are 100% sure you have seen the changes and started feeling your physical, mental and emotional transformation. Once you take note of these changes in your body: the feeling of being limber and energized, focused and driven, rested and at ease, just run with it and use it as motivation. You are on the right track and things will only get better…but you shouldn’t be taking our word for it, it should be obvious to you when you look at the mirror or walk a flight of stairs.

Important: The IFast-Loca discipline SHOULD be handled by each person at their own pace, so you can either stay at Phase I with 60-80 grams a bit longer or you can choose to push forth. Whatever it may be just be true to how you feel, and when you are ready put the pedal to the metal, and go for it, visualizing your body using fat as its primary source of energy and then…

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Phase III (Achieving Ketosis aka FatBurning Mode )
FatBurner (20-40gr of Carbs, More likely <20gr)

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.. you enter ketosis.  When the body has used all of its ‘refined-carbohydrate-based-glucose-reserves’ as energy,  it goes out looking for other sources of glucose to fill the void. With depleted reserves, next in line is glycogen; this type of glucose is processed and stored in the liver and, via gluconeogenesis, and it’s how the body naturally generates glucose.  This is limited and once you have used all of your glycogen inventories the next source of energy is FAT. As Kool-Aid Man would say, “Ooooooooh Yeaaaaaaaah!” (For the scientists out there that might be  grumbling, yes, I know, fat is used constantly, and insulin in addition to other hormones + LPL expression play an important role. My point is not to get into this detail at the moment)

Heads-up: When people are entering ketosis many describe a feeling that is similar to that of a hangover, or also known as a carb-withdrawal syndrome. As we deplete our glycogen and start using fat as energy, our body will start eliminating more fluid as well as sodium and you will start going to the bathroom. This is due to the fact that glycogen necessitates around 3 to 4 grams of water reserve.  This electrolyte imbalances can cause headaches, nausea, feeling fatigued or dehydrated. Many tackle this with pickle juice, Pedialyte, or sparkling soda water with lemon and salt. It lasts approximately 2-3 days, power through.

*In this phase we would also recommend magnesium 500 mg daily tablet, and a multivitamin.
https://keystoketosis.com/the-4-ketosis-symptoms-you-should-be-looking-for/

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Phase Accelerator
Intermittent Fasting as a Catalyzer

Intermittent Fasting can be used in different ways. There are people that can fast without a problem since the start, others can not. We got different results. One of us would get headaches and feel lousy and only after ketosis was achieved could fasting be incorporated. Reason? Once fat reserves are being used as energy, fasting for prolonged 18-24 hours became a piece of cake. On the other hand, one of us fasted in the initial phases and accelerated the depletion of the glucose reserves without any symptoms. What we are trying to say is that there isn’t one-size fits all diet or schedule, each individual has to taylor it to his own body.

Other ways of using intermittent fasting in our benefit is after having a cheat day. So lets say a Sunday you “pig out” well, then monday you do a 24-hour fast which will likely once again deplete the glycogen reserves that you created, and bring you back into ketosis.

The IFast-LoCa-Keto diet can be used at will depending on the individual’s goal and discipline; different combinations can be performed and each will have different results.

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So, in summary this diet or lifestyle is focused on three simple concepts

I)  Be convinced you want to become a fat burning machine. Oh, by the way, we stated BHB is GHB’s twin, and GHB is like liquid ecstasy; this is only the FUN part to entice you, BHB also provides a lasting source of energy that will drive your physical and cognitive performance for hours. Let’s strive for ketosis!

I) Avoid any Refined Carbohydrates (processed sugars and grains) focusing on a low UNrefined Carbohydrate diet, understanding which foods contain what amounts of carbs.

II) Intermittent fasting, which can be done in different ‘windows‘ and time frames.  Some people would rather do one or two days of a 24-hour fast, others prefer a particular eight hour window in which they will be eating, others just choose to wing their schedule as they go.

With different combinations, permutations, and incorporations of these concepts,  almost everybody we know has lost weight; even just in the initiation phase of a low carbohydrate diet.  Those that incorporate the intermittent fasting concept +/- achieving ketosis increase dramatically their fat loss.

Last but not least. One of the major misconceptions that you hear from people regarding a low-carbohydrate diet is when they refer to it as an “extreme” Atkins diet;  Eating too much bacon, or greasy processed burgers from your local burger-joint. This is not what you should be trying to achieve. Far from it. Not because you have to cut down on carbs and eat more fat means you are going to stuff your face with two bars of butter!! We want you to eat healthy and use your common sense.

Eat lean proteins such as Tuna, Salmon, Fish, Chicken, Sardines, Beef.
Stick to eating (not drinking) your green vegetables, leafy vegetables, vegetables with fiber.
Stay away from liquid poison; no more Coca-Cola, Pepsi, and so forth. No more fruit juice, be it from concentrate or even natural.
Stay away from artificial sweeteners that also have an impact in your insulin release and affect your efficiency.

Short and sweet; hopefully this helps you get the big picture and change your life one less carb at a time!

Coming Soon: People are asking me regarding our exercise routine. We will be making a post soon. Stay Tuned!

**If you have not joined the IFast-Loca Group request your invite here**

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

This is what the platform looks like in Desktop but we would recommend for you to download the mobile app either for Android or iPhone

 

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iPhone:      https://slack.com/downloads/ios

Android:    https://slack.com/downloads/android

Need Help with a Starter Amazon list? No Problem, got you covered.

https://www.amazon.com/ideas/amzn1.account.AE36LAXFNV5LDEKWSVOXVHXCGHYQ/1V1EFMCJ29VGW?ref=idea_cp_vl_

Cheers
Christian Assad, MD Interventional Endovascular Cardiology  + MedHacker
Alexander Assad, MBA

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My experience with The “iFast-Loca” hybrid diet

February 25, 2018 2 comments

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

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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! 
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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.

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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

Categories: Fitness, Health

Christian Assad, MD on Twitter

May 17, 2018 Leave a comment

Got a consensus from the iFastLoca people and here are the Top 3 Keto-Crave busters presented as a TriForce #ketogenic #intermittentfasting #lowcarb #health

via https://twitter.com/ChristianAssad/status/996896254012649474

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.

via https://ift.tt/2zYcp0U

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