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How to Avoid Weight Gain AFTER Intermittent Fasting - Thomas DeLauer
Metaflammation
A study published in the journal Cell found that overeating has a harmful effect on the body's metabolism - it may destroy your body's regular metabolic response
In your body there is a molecule called RNA-dependent protein kinase, or PKR, which points out and fights viruses with other molecules, but if you overeat, it also attacks metabolism
When you eat too much, excess nutrients attack cells that contain PKR, and its response is to fight back by shutting down metabolism because all of these extra nutrients are perceived as a threat
When mice eat a normal diet, this molecule called PKR is silent; however, if a cell containing PKR is bombarded with too many nutrients, PKR grabs other immune system molecules that respond to this food attack and organizes a “firing squad” to shoot down normal processes, leading to insulin resistance and metabolic dysfunction
The results provide evidence that a process called "metaflammation" occurs in the body - metaflammation is inflammation triggered by the metabolism of nutrients that occurs when the body processes food into energy
Keep Inflammation at Bay - Introduction Diet or Carnivore
Works in 2 ways: 1) anti-inflammatory effect of ketones and 2) the limited nature of carnivore allows you to slowly reintroduce food groups
A ketogenic diet could be beneficial for a number of types of pain, including neuropathic pain, and inflammatory pain
Compared to glucose metabolism, ketone metabolism produces fewer reactive oxygen species, which are known to contribute to inflammation
Break Calories into 3 Keto Meals & Do Not Snack
If you’ve been fasting for a while, you’re likely going to be quite insulin sensitive, so to maintain “sensitivity” you should 1) eat keto and 2) avoiding snacking to minimize insulin spikes/keep it stable
Keto & Insulin - Study
Study (Nutrition and Metabolism) examined the impact of the keto diet on insulin resistance in 83 subjects with an average age of 48 years and BMI of 33
The subjects were divided into three groups and asked to eat one of three equal-calorie diets.
The first group consumed a very low fat diet (VLF) consisting of 70% carbohydrates, 10% fat (3% saturated fat), and 20% protein.
The second group consumed a diet high in unsaturated fat (HUF) consisting of 50% carbohydrates, 30% fat (6% saturated fat), and 20% protein
The final diet mimicking the ketogenic diet, called the very low carbohydrate diet (VLCARB), consisted of 4% carbohydrates, 61% fats (20% saturated fat), and 35% protein
All subjects ate one of these equal-calorie diets for 8 weeks followed by a 4 week period in which they consumed the same diet
The VLCARB diet lowered fasting insulin by 33% and the HUF diet lowered it by 19%
The VLF diet had no impact on fasting insulin levels
Additionally, the VLCARB meal also provoked significantly lower postprandial glucose and insulin responses than the VLF and HUF meals
Snacking
Published in the journal Diabetologica, researchers found that eating 2 larger meals a day (breakfast and lunch) is more effective than 6 smaller meals in a reduced-energy regimen (for patients with type 2 diabetes)
The study compared the effect of six (A6 regimen) vs two meals a day, breakfast and lunch (B2 regimen), on body weight, hepatic fat content (HFC), insulin resistance and beta cell function
Design
Researchers assigned 54 patients with type 2 diabetes, both men and women, age 30–70 years, to follow two regimens of a hypoenergetic diet (below normal, caloric restriction), A6 and B2, each for 12 weeks
The diet in both regimens had the same macronutrient and energy content
Results
Body weight decreased in both regimens, more for B2 (-5.07 lbs for A6 vs −8.1 lbs for B2)
HFC decreased in response to both regimens, more for B2 (−0.03% for A6 vs −0.04% for B2)
Fasting plasma glucose and C-peptide levels decreased in both regimens , more for B2
ADDITIONAL TIPS
Continue to Train in a Fasted State
Don't Cave in and Break into a Fast
Additional Resources
1) Masino, S. A., & Ruskin, D. N. (2013, August). Ketogenic Diets and Pain. Retrieved January 04, 2018, from
2) UC San Francisco. (2018). How Ketogenic Diets Curb Inflammation in the Brain. [online] Available at:
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