Combining LCHF/VLCHF diet +/- Intermittent Fasting to achieve episodes of Ketosis; The iFast-LoCa Lifestyle.

April 26, 2018 Leave a comment

Para la Version en Español hacer click aqui  

DISCLAIMER: The post is being shared with many people and seems some are modifying their lifestyle to go along these lines. I SPEND AT LEAST a total  of 1 hour with my patients when introducing them to this. I WANT TO EMPHASIZE this lifestyle should ideally be done under medical supervision or at least after being ADEQUATELY educated on the matter in particular the importance of having a well balanced composition of your intake. Water, Sodium, Magnesium, as well as other requirements of your body will change. THE POST ON ITS OWN IS NOT MEDICAL ADVICE. Now, lets continue.

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 aka CARBAGE, 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.

giphy (1)


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 could immediately reduce your risk of feeding potential cancer cells (does not apply to all and research is ongoing) 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.


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. Explaining this would require a post of its own and I go through this in detail in the established clinic visit). A keypoint would be individuals releasing more insulin, then developing resistance which subsequently leads their pancreas to secretes more insulin. More insulin leads to hyper-insulinemia, hypertension, and eventually Diabetes. If you would like a more detailed explanation Dr. Jason Fung has an excellent post “Dietary Fat and Hyperinsulinemia”

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.


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?


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?


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 scoundrel, 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.








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 didn’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. 


One of my patients found this excellent source with images at the DietDoctor blog. Here is the link or just click the image below

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“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.


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.


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;


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


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 had patients tell 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 ( and ask others how they have satisfied it. Striving for the IFast-LoCa lifestyle does not mean we have 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.
Phase II > (1-2 weeks)
Getting Warmed Up (40-60gr of Carbohydrates )


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…

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


.. 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) but for those interested in the different ways high levels of insulin can screw you up… Here you go.

Click on IMAGE to enlarge it


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.

Update 6/9/2018
I recently discovered a different tasty way of curing this. Have tried it 5 times already after a run in a 24 hour fast (NOT THAT I RECOMMEND PEOPLE TO RUN WITH A 24 HOUR FAST…YET HEHE). Himalayan Salt Shot Glass and fill it up with Lemon. Leave it there for 1 minute (the longer the more salt) and drink all or sip it. Up to you. Works like a charm!

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*In this phase we would also recommend magnesium 500 mg daily tablet, and a multivitamin.

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.

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.

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 protein 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**

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

6/08/2018 180 Members
6/21/2018 202 Members
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Need Help with a Starter Amazon list? No Problem, got you covered.

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

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The Obesity Code by Jason Fung
The Diabetes Code by Jason Fung
Why we get Fat by Gary Taubes
Good Calories bad Calories by Gary Taubes
Grain Brain by David Perlmutter
The Lore of Nutrition by Tim Noakes
The Big Fat Surprise by Nina Teicholz
The 4 hour body by Time Ferris


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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– 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.

Update: For those interested (under your own risk) here is the link to the facebook book where others are trying the regimen

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.

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.

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

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”

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
Cabbage Avocado
Green beans
Brussels sprouts
Less to More


III) Fruits
Less to More

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! 

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.


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!


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



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

Categories: Fitness, Health

Boarded to Death: Physicians Sue the ABIM

December 9, 2018 Leave a comment

On Thursday 6 December 2018 in the Federal District Court of Eastern Pennsylvania, a class action lawsuit on behalf of over 100,000 internal medicine physicians was filed against the American Board of Internal Medicine (ABIM) by four internists.


Categories: Links

Insulin Resistance: Your body might be Cooking a Metabolic Storm and you don’t even know it.

November 14, 2018 Leave a comment


Categories: Wearables / Sensors

iFastLoca: Combinando un estilo de vida bajo en carbohidratos +/- ayuno intermitente para lograr episodios de cetosis

August 29, 2018 Leave a comment

IMPORTANTE: Este blog-post NO DEBE, bajo ninguna circunstancia, considerarse como una recomendacion medica. En lo general es un estilo de vida saludable pero existen ciertos individuos como diabeticos, hipertensos, (entre otros) que estan tomando varios medicamentos y RECOMIENDO que esten supervisados por alguien con conicimiento  sobre dietas cetogenicas o bajas en carbohidratos.
Existiran cambios en su presion, glucosa, electrolitos que si no son manejados adecuadamente pueden llevar a problemas.
Con mis pacientes, cuando hablo acerca de iFastLoca, me tomo aproximadamente 1 hora en explicar el concepto, pasos, y “troubleshooting” y los monitoreo cercanamente.

Hemos tenido algunos amigos que nos preguntan con más detalle sobre la dieta / estilo de vida de iFast-LoCa (Ayuno intermitente –bajo en carbohidratos). Por lo tanto, trataremos de resumirlo y simplificarlo lo mejor que podamos en esta publicación, y esperamos que te interese lo suficiente como para hacer malabarismos con la idea de probarlo:

Imagina tu vida en los años 1900 y que no tiene acceso a ninguna tienda de conveniencia o que está abandonado en una isla y tiene acceso limitado a los recursos. ¿Cómo serían tus hábitos alimenticios? Pensemos en Chuck Noland (Tom Hanks) en la película Cast Away; su “imagen-antes”  muestra el promedio de un cuerpo masculino desatendido… hasta que sus hábitos alimenticios se rompen literalmente y él tiene: NINGÚN acceso a esos venenos de fácil acceso y consumo impulsivo llamados Azúcares Refinados, NINGUNA reserva de Granos Refinados cuidadosamente envasadas y embolsados, NINGUNA fuente de Carbohidratos Refinados. Por lo tanto, él forzosamente toma la ruta-baja en carbohidratos, probablemente con períodos de ayuno intermitente e incluso prolongado, y sin duda logrando un estado de cetosis.

Podrías pensar: “Bueno… eso no suena muy atractivo”. Y en la situación de Noland, estarías en lo cierto. Sin embargo, la idea detrás del artículo es alcanzar la cetosis sin tener que ponerse en estas situaciones extremas, sino llegar a ésta por pura elección personal.

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Bueno, mientras que en la cetosis el cuerpo produce naturalmente BHB (ácido beta-hidroxibutírico) cuya base conjugada es β-hidroxibutirato, que a su vez podría considerarse gemelo de GHB (ácido gamma-hidroxibutírico). ¿Por qué es esto relevante? Bueno, porque GHB es una droga también conocida como “Éxtasis Líquido”. Sí, es una droga que aumenta los sentidos, genera euforia y simplemente activa tu impulso. Así que… pisando sobre las referencias de Tom Hanks, y como diría Forrest Gump: “Eso es todo lo que tengo que decir sobre eso”.

Ahora, con esto pudimos haber captado tu atención, sin embargo, lo que queremos es tu interés genuino. Por lo tanto, debemos aclarar que, además de obtener tu dosis natural como adicto a la salud, la cetosis también te ayuda a lograr un cuerpo y una mente saludables, al tiempo que aumenta la eficiencia general de tu organismo.

Un simple beneficio para la salud que debería darte claridad de lo que la cetosis puede hacer por ti proviene de la parte esencial de iFast-LoCa y es el hecho de que tu organismo es un híbrido y puede funcionar con dos tipos de “combustibles”: glucosa y grasa. En la mayoría de los casos, las células naturales de tu cuerpo pueden usar Glucosa y Grasa como “combustible” … Por otro lado, la investigación ahora muestra que ciertas células cancerosas solo pueden alimentarse con Glucosa (“Starving Cancer TED Talk” – “Conferencia sobre Matar de hambre el cáncer” por Dominic D’Agostino).

Sí, has leído correctamente, simplemente bajando tu consumo de Glucosa podrías reducir tu riesgo de alimentar células cancerosas potenciales (no se aplica a todas y continúa la investigación) que están provocando “dar un golpe de estado” a TU cuerpo.

Y al igual que este beneficio para la salud, hay muchos más, esperando pacientemente tu decisión y compromiso de aumentar tus niveles de energía y optimizar tu calidad de vida.


Antes de entrar en lo tan fácil como 1, 2, 3 que es iFast-LoCa, sólo queremos que se tomen un momento y verdaderamente comprendan por qué vemos los Carbohidratos Refinados como DROGAS y por qué el mundo está lleno de “adictos”.

Esto se debe al hecho de que, si se permite, estos Carbohidratos Refinados pueden tener el poder de desempeñar una función fundamental en la parte de tu cerebro que controla las recompensas y los antojos (actividad dentro del sistema dopaminérgico meso límbico y el núcleo accumbens que se puede visualizar a continuación); hasta cierto punto, estimulando exactamente la misma área del cerebro de modo similar a como lo hacen la cocaína u otras drogas altamente adictivas. Por lo tanto, si constantemente estás recibiendo este nivel elevado de azúcar, esta sensación falsa de bienestar, comienzas a anhelarlo y recompensándote con él… por lo tanto, das paso a un círculo vicioso que de manera lenta pero segura, ha afectado a millones y se ha convertido (en parte) en la causa de la epidemia de obesidad que estamos viviendo actualmente. (El actor principal sería el desequilibrio hormonal que está entrelazado, hasta cierto punto, con lo que comes y cuándo lo comes, pero no entraremos en ese detalle por el momento).

Si piensas que estamos exagerando al comparar los Carbohidratos Refinados con las drogas, echemos un vistazo al escaneo cerebral que se muestra abajo. Lo que estás viendo son las áreas del cerebro que se iluminan después de un alto consumo de Carbohidratos Refinados. ¿Alguna suposición alocada? Estamos casi seguros de que has adivinado correctamente; éstas son las mismas áreas que se iluminan cuando se consumen drogas ilícitas.

Además, no es de extrañarse que los individuos digan que les dan “temblores” y empiezan a sudar si no obtienen su dosis de CarbohiDrogas preferidas, esto se debe al hecho de que básicamente les da síndrome de abstinencia.


Ahora bien, si los Carbohidratos Refinados son como las drogas, y los productos que los contienen han causado una epidemia de obesidad … entonces, “¿Quién es el distribuidor?”

En 1980 se publicó un informe llamado Lineamientos de Dieta para Americanos -“Dietary Guidelines for Americans” (en cierta medida, va en contra de nuestra bioquímica) y dio las siguientes recomendaciones:

– Aumentar el consumo de carbohidratos hasta que constituyan el 60% de las calorías

-Disminuir el consumo de grasas a un 30%, de las cuales no más de un tercio debe provenir de grasa saturada.

Por otra parte, los Principios de Bioquímica de Lehninger dicen: “En promedio, 40% o MÁS del requerimiento energético diario de los humanos en países altamente industrializados SE SUMINISTRA con triglicéridos dietéticos / ácidos grasos también conocidos como grasas (aunque la mayoría de las pautas nutricionales recomiendan no más del 30% del consumo de calorías diarias proveniente de grasas).

En otras palabras, las Pautas Dietéticas  para los estadounidenses parecen ir en contra de la fisiología humana … Ahora, ¿cómo encaja esto en el panorama de la obesidad?

 Tabla: Incremento en adultos obesos y extremadamente obesos de EUA entre 20-74 años.


Sí, lo sabemos, esto es alucinante, aún más cuando te das cuenta de que crecimos en una época de consumo “SIN GRASAS”, que metódicamente nos enganchó con el tipo equivocado de “combustible”, y nos convirtió en adictos al azúcar con una mente entumecida que están en constante necesidad de las empresas farmacéuticas para tratar los venenos adictivos que sus socios comerciales nos “alimentaron” durante décadas.

¿Quieres un buen ejemplo? Revisa en YouTube el Reto (Challenge) de Jimmy Kimmel – “Les dije a mis hijos que me comí todos sus dulces de Halloween”. Observa su reacción. Parecería incluso que tienen una adicción. ¿Cuántos niños tienen esa reacción cuando les quitas su brócoli?


Así que volviendo a la idea de ayudarte a encontrar la manera de alcanzar ese estado combinado de salud y éxtasis, el estilo de vida iFast-LoCa simplemente procedió a aplicar la metodología de KISS (“Keep it simple, stupid”; “Manténlo simple, estúpido”, el principio señalado por la Marina de EUA en 1960).

A través de él elegimos 2 conceptos fáciles de entender:

  1. Cancelar/Eliminar los Azúcares Refinados / Granos / Carbohidratos
  2. Reducir los Carbohidratos NO Refinados

.. y por este sacrificio, y por este precio, te sentirás más saludable, te verás genial y lo mejor de todo es que te sentirás INCREÍBLE, probablemente tanto así que estarás viviendo la vida con una sensación de “HIGH” (ELEVADO) natural.

  1. CANCELAR los Azúcares Refinados / Granos

Para iniciar este “off” te queremos explicar que los azúcares refinados y los granos refinados SE CONSIDERAN carbohidratos refinados, y su común denominador es que no se producen de forma natural. Esto no significa que no existan, simplemente significa que la naturaleza no los produce ni los procesa como tales.

Esto nos lleva al término “refinado” que significa procesado o desarrollado. Y una vez más preguntamos: “¿Qué significa eso exactamente?” Bueno, significa que los azúcares/ almidones y granos que se encuentran en la naturaleza se transforman, esencialmente se pulverizan en partículas más pequeñas, sus componentes se separan e incluso se convierten en sus propios subproductos. La relevancia de esto es que, el tamaño de la partícula sí es importante. Cuanto más pequeñas sean las partículas, más fáciles serán de digerir. Cuanto más fácil sea digerirlas, más rápido subirá el nivel de azúcar en la sangre después de comerlas, utilizando la Glucosa procesada que contienen como “combustible”.

En el caso de los Azúcares/ Almidones, se pueden convertir en cristales, jarabes o polvos y se pueden identificar debido a su sabor dulce.

Estos azúcares/ almidones NO contienen propiedades beneficiosas en lo absoluto. No los necesitas en ningún modo ni forma, pero de alguna manera el típico estadounidense consume entre 120 y 150 libras de éstos cada año. ¿Cómo es posible que alguien concienzudamente haga eso a sí mismo? Bueno, dentro de la pregunta se encuentra la respuesta. Ellos no. Quiero decir, al menos NO a conciencia. El azúcar es un canalla sigiloso, se trepa de repente sobre ti como un ninja por medio de: la sacarosa, glucosa, fructosa, maltosa, dextrosa, lactosa, jarabe de maíz, melaza, miel, jugo evaporado de caña, concentrados de jugo de fruta, cristales de caña, edulcorante de maíz, etc. .

En el caso de los granos, se encuentran con un recubrimiento de salvado exterior; esta capa se rompe y luego los granos son separados, granulados, e incluso pulverizados.

Como ejemplo, la harina está hecha de granos de cereales, trigo, maíz, centeno, cebada, arroz, etc. No se encuentra naturalmente en la naturaleza. Se pulveriza o se refina en un polvo tan fino que el sistema digestivo y el metabolismo de tu cuerpo no se esfuerzan en absoluto por procesarlo, y por lo tanto, los picos del “combustible” de Glucosa se liberan instantáneamente en tu organismo. Sí, algunos dicen que se sienten llenos de energía consumiendo pasteles o pastas, lo que realmente están experimentando es una sigilosa “euforia” (High) ocasionado por el azúcar; la diferencia con la cetosis es que eventualmente tendrás una “recaída“ de este nivel de euforia (“sugar-high”)… y el impulso por “despegar” nuevamente te llevará a aventurarte para tu próxima dosis.

Esa dosis puede dar lugar a que se combinen azúcares refinados/ almidones y granos, convirtiéndolos en combos de Carbohidratos Refinados como: refrescos, dulces, donas, galletas, papas fritas, barras de granola, cereales, pan, tortillas, salsa de tomate, etc. Todos estos son caballos de Troya, pisoteando como vehículos para los ejércitos Refinados, que se liberan lentamente en las paredes desprotegidas de su cuerpo.


Una vez, un buen amigo nuestro resumió las dietas en una sola frase: “¡Si sabe bien escúpalo!” No llegaremos a decir eso, pero lo que sí afirmamos es que si el hombre lo hizo, piensa dos veces antes de ponerlo tu boca. En términos científicos: si en 3.5 mil millones de años la Madre Naturaleza no lo generó, entonces puedes estar seguro de que no lo necesitas … ¿Entiendes el significado?

  1. Reduzca los carbohidratos NO Refinados

Los carbohidratos que se encuentran en la naturaleza se denominan carbohidratos NO refinados. Estos carbohidratos se encuentran en frutas, verduras, nueces, legumbres, lácteos, etc. El aspecto importante de entender los Carbohidratos No Refinados es poder visualizar cuántos gramos de carbohidratos tiene cada alimento y monitorear nuestra ingesta.

En nuestro caso, antes de investigar esto, comíamos uvas como palomitas de maíz, puñados de nueces, ¡y tal vez comenzamos nuestro día con un batido doble de dos plátanos! No hay nada malo con estos alimentos, lo que estaba mal era nuestra ingenua indulgencia, nuestra sobrecarga de Carbohidratos NO Refinados.

La idea no es evitar o reducir estos alimentos por completo, simplemente es adquirir los conocimientos y la capacidad para cuantificarlos y consumirlos de forma estratégica con moderación. A esto le llamamos Concientización de Carbohidratos (Carb-Awareness).

Los enlaces / tablas siguientes muestran las cantidades de carbohidratos por porción.


Screen Shot 2018-04-29 at 9.14.44 AM.jpg

Puedes preguntarte, “Pero, ¿cuánto es suficiente?”. A continuación dividimos IFast-LoCa en tres fases diferentes, dependiendo de la cantidad de consumo de carbohidratos.


En esta sección detallamos las fases o niveles de consumo de carbohidratos para que puedas ver qué esperar también. El primer punto positivo es que NO debes preocuparte por contar calorías, solo practica la Concientización de Carbohidratos (Carb-Awareness). Escucha a tu cuerpo!


Fase de inducción (Prepárate para el éxito)

La inducción es decir adiós a los Carbohidratos Refinados. Sabemos que puede ser un difícil adiós, después de todo han pasado juntos tanto tiempo que parece casi imposible dejarlos ir.

Algunos incluso pueden decir: “La vida no vale la pena vivirla si voy a limitar cada bocado que como, prefiero disfrutar la vida”. Sí, el miedo al cambio y dejarlo ir siempre trae consigo ansiedad y, a su vez, las excusas se derraman. Solo sé hombre o mujer valiente y date la oportunidad de hacer un valioso CAMBIO DE VIDA. ¿Qué es lo peor que puede pasar?

Por lo tanto, aprovecha esta semana para limpiar tu despensa y para educarte acerca de los alimentos que comerás. Hay muchas comidas geniales y posibles recetas, de ninguna manera debes pasar hambre o mantener tus papilas gustativas prisioneras.

Ahora bien, la gente nos pide alguna dieta, no hay niguna: si tienes hambre come, si quieres un bocadillo, hay muchos, solo recuerda preguntarte si la naturaleza lo hizo naturalmente y estar consciente de lo que comes.

Un aspecto importante para tener éxito es familiarizarse finalmente con las etiquetas de nutrición. Se han aprobado grandes regulaciones en lo que respecta a la transparencia de los ingredientes: ¡háganos de ellos!

Por ejemplo, hace unos meses estábamos comiendo salmón ahumado bajo la suposición de que era proteína pura y grasa saludable, ¿cierto? Bueno, para nuestra sorpresa, de alguna manera “los distribuidores” de los que hablamos antes lograron agregar 5 gramos de azúcares por porción; ¡un total de 4 porciones añadidas a 20 gramos de veneno sigiloso!

Moraleja, lee las etiquetas de nutrición, entiéndelas y visualiza cómo estás llenando el “tanque de combustible’ de tu organismo.

Si eres dulcero, NO TE PREOCUPES, nosotros tenemos las respuestas. Consulta la sección #recipesandcravings (#recetasyantojos) en el grupo iFastLoCa al que puedes unirte aquí;


Fase I > (1-2 semanas)

“Detox” de Carbonhidratos (60-80gr de carbs. Demasiado drástico? No hay problema, prueba 100gr)


Sí, somos adictos a los carbohidratos. Esa es una de las principales razones por las que muchos de nosotros nos sentimos mal cuando eliminamos/reducimos los Carbohidratos Refinados de nuestra vida. Y sí, al igual que un medicamento, esto seguramente se sentirá como un tipo de abstinencia. Los resultados pueden variar dependiendo de tu consumo actual, pero hemos tenido pacientes que nos dicen que se sentían nerviosos, sudaron fríos, se sintieron ansiosos o los tres cuando evitaron su dosis de CarbohiDrogas preferida.

Esto, en sí mismo, debe darte suficiente prueba como para al menos intentar iFast-LoCa.

Como mencionamos en la publicación (post), la manera más eficiente de disminuir la ingesta de carbohidratos es simplificando de dónde los vas a obtener.

En esta fase, debes comenzar a educarte y familiarizarte con lo que puedes y no puedes comer. Lentamente lo dominarás, comenzarás a visualizar nuevas combinaciones de perfiles de sabores, y comprenderás que la comida y el gusto, ¡no están limitados en absoluto!

* Un buen amigo nuestro y uno de los mejores entrenadores personales que conocemos, Turk Ustun, nos compartió esta Lista de Compras:TurksShoppingList

** Otra lista buena es -> keto-diet-grocery-shopping-list-pdf

> Si tienes en particular un antojo por algo, puedes ir al Grupo Slack de IFast-LoCa ( y preguntar a otros cómo han hecho para satisfacer ese antojo.

Buscar el estilo de vida de IFast-LoCa no significa que tengamos que dejar de disfrutar de la comida, solo tenemos que ser más creativos y ver cómo mezclar y combinar para comer alimentos que estén orientados tanto a la salud como al gusto.

> Para aquellos que les gusta beber o simplemente tomar un poco de alcohol de vez en cuando: tequila, whisky, escocés, vodka, ron, brandy, ginebra. Si es posible, aprende a combinarlos con agua mineral o gasificada, y obviamente reduce los mezcladores azucarados, y si tiene un “paraguas” en el vaso, NO TE ACERQUES.


Fase II > (1-2 semanas)

Fase de Calentamiento (40-60gr de Carbohidratos)


Esta fase es muy similar a la de la Fase I, pero el objetivo es disminuir tu consumo de Carbohidratos NO Refinados a 40-60 gr.

Si realmente lo tomas en serio y has seguido las recomendaciones de este artículo, ya habrás perdido algo de peso, no hay forma de evitarlo (existen alguna excepciones pero va mas alla de este post). En este punto, estamos 100% seguros de que has visto los cambios y empezado a sentir tu transformación física, mental y emocional.

Una vez que tomes nota de estos cambios en tu cuerpo: la sensación de estar ágil y lleno de energía, enfocado e impulsado, descansado y cómodo, simplemente ponlo en acción (run with it) y úsalo como motivación. Estás en el camino correcto y las cosas solo mejorarán… pero no deberías creer lo que pensamos, debe ser obvio para ti cuando te mires al espejo o subas un tramo de escaleras.

Importante: la disciplina IFAST-LoCa DEBE ser manejada por cada persona a su propio ritmo, ya sea para que puedas permanecer un poco más tiempo en la Fase I con 60-80 gramos o puedas optar por seguir adelante. Sea lo que sea, solo sé fiel a cómo te sientes, y cuando estés listo pon el acelerador y hazlo, visualizando tu cuerpo utilizando las grasas como su principal fuente de energía y luego…


Fase III (Logrando Ketosis también conocido como el Modo de Quemar Grasas)

Quemador de Grasas (20-50 gr de carbohidratos, más probablemente <20 gr)


… inicias la cetosis. Cuando el cuerpo ha utilizado todas sus “reservas de glucosa basadas en carbohidratos refinados” como energía, sale en busca de otras fuentes de glucosa para llenar el vacío.

Con las reservas agotadas, el siguiente en la lista es el glucógeno; que viene siendo glucosa almacenada en el hígado y en el musculo. Por medio de  la gluconeogénesis el cuerpo puede liberar glucosa como fuente de energia. Esto está limitado y una vez que hayas utilizado un buen porcentaje del glucógeno, la siguiente fuente de energía es la grasa. Como diría Kool-Aid Man: “¡Ooooooooh, sí!” (Para los científicos que probablemente están quejándose, sí, lo sé, la grasa se usa constantemente, y la insulina, además de otras hormonas + la expresión de la LPL, juegan un papel importante. Mi punto es no entrar en este detalle en este momento).

Aviso: cuando las personas ingresan en la etapa de cetosis, muchas describen una sensación similar a la de una resaca (cruda), o también conocida como síndrome de abstinencia de carbohidratos. A medida que agotamos nuestro glucógeno y comenzamos a utilizar la grasa como energía, nuestro cuerpo comenzará a eliminar más líquido y sodio y comenzará a ir al baño. Esto se debe al hecho de que el glucógeno requiere alrededor de 3 a 4 gramos de reserva de agua. Estos desequilibrios de electrolitos pueden causar dolores de cabeza, náuseas, sentirse fatigado o deshidratado. Muchos abordan esto tomando jugo de pepinillos, Pedialyte, o agua mineral con limón y sal. Dura aproximadamente de 2 a 3 días, así que esfuérzate y sigue adelante.

En una dieta baja en carbohidratos es IMPERATIVO el ingerir entre 3-5 gramos de sodio por dia. (Si ya se, les han comentado en el pasado que esto les va elevar la presion… En una dieta baja en carbohidratos se aumenta la excrecion de sodio y por lo tanto no aplica el mismo concepto). Magnesio 450mg al dia tambien ayuda. Y el caldo de hueso todos los dias puede convertirse en tu mejor amigo.

Fase de Aceleración

Ayuno Intermitente como Catalizador

El ayuno intermitente se puede usar de diferentes maneras. Hay personas que pueden ayunar sin problemas desde el comienzo, otras no. Tenemos diferentes resultados. Uno de nosotros podría tener dolores de cabeza y se sentiría mal y solo después de lograr la cetosis es cuando el ayuno podría incorporarse. ¿La razón? Una vez que las reservas de grasa se utilizan como energía, el ayuno durante 18-24 horas prolongadas se convirtió en un pedazo de pastel. Por otro lado, uno de nosotros ayunó en las fases iniciales y aceleró el agotamiento de las reservas de glucogeno sin ningún síntoma. Lo que estamos tratando de decir es que no hay una dieta o un programa específico para todos los gustos, cada individuo tiene que adaptarlo a su propio cuerpo.

Otras formas de utilizar el ayuno intermitente en nuestro beneficio es después de haber pasado un día de trampa (cheat day). Así que digamos que un domingo te “atiborras” bien, luego el lunes haces un ayuno de 24 horas que probablemente reducirá las reservas de glucógeno que creaste y te devolverá a la cetosis.

La dieta IFast-LoCa-Keto se puede usar a voluntad según la meta y la disciplina del individuo; se pueden realizar diferentes combinaciones y cada una tendrá diferentes resultados.

============================================================================Entonces, en resumen, esta dieta o estilo de vida se centra en 3 simples conceptos:

I) Estar convencido de que quieres convertirte en una máquina quemadora de grasas. Oh, por cierto, dijimos que BHB es el gemelo de GHB, y GHB es como el éxtasis líquido; esta es solo la parte DIVERTIDA para tentarte, BHB también proporciona una fuente duradera de energía que impulsará tu rendimiento físico y cognitivo durante horas.

II) Evita los Carbohidratos Refinados (azúcares y granos procesados) enfocándote en una dieta baja en carbohidratos NO refinados, entendiendo qué alimentos contienen qué cantidad de carbohidratos.

III) El ayuno intermitente, que se puede hacer en diferentes ‘ventanas’ y marcos de tiempo. Algunas personas prefieren hacer uno o dos días de un ayuno de 24 horas, mientras que otros prefieren una determinada “ventana” de ocho horas en la que van a comer, otros simplemente eligen su horario en la medida que avanzan.

Con diferentes combinaciones, permutaciones e incorporaciones de estos conceptos, casi todos los que conocemos han perdido peso; incluso justo en la fase de iniciación de una dieta baja en carbohidratos. Aquellos que incorporan el concepto de ayuno intermitente +/- logrando que la cetosis incremente drásticamente su pérdida de grasa.

Por último, pero no menos importante. Una de las principales ideas erróneas más que escuchas de las personas con respecto a una dieta baja en carbohidratos es cuando se refieren a esta como una dieta “extrema” de Atkins; comer demasiado tocino o hamburguesas grasientas procesadas en un negocio de hamburguesas de su localidad.

Esto no es lo que deberías tratar de lograr. Ni mucho menos. ¡No porque tengas que reducir los carbohidratos y comer más grasa significa que vas a rellenarte la cara con dos barras de mantequilla! Queremos que comas sano y uses tu sentido común.

Come proteínas tales como atún, salmón, pescado, pollo, sardinas, carne de res.

Continúa comiendo (no bebiendo) tus vegetales verdes, verduras de hoja, vegetales con fibra.

Mantente alejado del veneno líquido; no más Coca-Cola, Pepsi, etc. No más jugo de fruta, ya sea concentrado o incluso natural.

Manténte alejado de los edulcorantes artificiales que también tienen un impacto en la liberación de insulina y afectan tu eficiencia.

Breve y agradable (Short and sweet); Espero que esto te ayuda a ver el panorama general y cambiar tu vida, ¡un carbohidrato menos a la vez!

Próximamente: La gente me pregunta acerca de nuestra rutina de ejercicios. Haremos pronto una publicación. ¡Manténganse al tanto!

** Si no te has unido al grupo IFast-LoCa, solicita tu invitación aquí **

Así es como se ve la plataforma en Desktop (computadora de escritorio), pero recomendamos que descargue la aplicación móvil para Android o iPhone.

6/08/2018 180 Miembros
6/21/2018 202 Miembros
8/29/2018 360 MiembrosScreen Shot 2018-04-30 at 7.23.58 PM.jpg



Lista de Comidas y goloseo en Amazon que los pueden ayudar a complementar el estilo de vida

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

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The Obesity Code by Jason Fung
The Diabetes Code by Jason Fung
Why we get Fat by Gary Taubes
Good Calories bad Calories by Gary Taubes
Grain Brain by David Perlmutter
The Lore of Nutrition by Tim Noakes
The Big Fat Surprise by Nina Teicholz
The 4 hour body by Time Ferris

Categories: Wearables / Sensors

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.


Categories: Wearables / Sensors

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.


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
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
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
To promote muscle build up when exercising. Everyone is familiar with this one
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The 4 hour Body: The PAGG STACK


How to Take it?
Prior to breakfast: AGG
Prior to lunch: AGG
Prior to dinner: AGG

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
Decrease Cholesterol and mildly decrease bodyfat
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2) Alpha Lipoic Acid, 300mg
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
Improve your Lipid Panel
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4) Green Tea Extract
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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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