Thanks to the gradual process of evolution, our genes have not yet evolved to match the diets of most Americans. Our bodies are designed to eat on a “feast or famine” schedule. In hunter-gatherer societies, men and women expended great amounts of energy and fat in finding food. When they did, it usually came in the form of large game and plentiful harvests. They would feast off of this abundance, store excess calories as fat, and then burn it off while searching for more food using active processes. As many of our ancestors survived periods of famine, our bodies have adapted to store energy for future use and guard against starvation.
The Way Our Metabolisms Work
Our bodies are still programmed to store fat in times of plentiful food. They are also able to keep us energized when our food supply becomes scarce. While fasting may sound like a dramatic measure in our society, it is a natural part of the eating cycle that humans have participated in since prehistoric times. When we fast, our bodies tap into our fat stores for energy, burning off excess weight. Incorporating an all-liquid fast day into your weekly diet will result in faster, more effective weight loss than calorie restriction alone.Newer research has also revealed that intermittent fasting, the practice of fasting on certain days and resuming a normal diet on others, not only aids in weight loss, but also decreases inflammation in the body, reduces blood pressure, improves metabolism, and decreases the risk of type 2 diabetes.
How Intermittent Fasting Can Benefit You
In my own practice, I have prescribed hundreds of patients a form of intermittent fasting that results in rapid weight loss without feelings of hunger or deprivation.
The key to distinguishing an effective fast from an ineffective one lies in protein content. When your body is in famine mode, it burns not only fat, but muscle as well. For those who are fasting for weight loss purposes, muscle preservation is key. Why? Our muscle mass determines our basal metabolic rate, in other words, the rate at which our bodies burn calories. To prevent obesity and maintain a lean figure, we need to guard against muscle loss and a slowing metabolism. The best way to accomplish this is through feeding your muscles protein during your liquid fast and strength training a couple of times per week.
A temporary fast based on protein-rich smoothies will reboot your metabolism, burn off stored fat, and interrupt a weight loss plateau. In addition, the protein will keep you feeling full and satiated on fast days, ensuring that hunger pangs won’t throw you off course. My smoothie base mix contains a unique blend of whey and casein proteins. Whey protein is digested quickly, alleviating hunger and protecting against muscle breakdown. Casein is digested slowly, over the course of several hours, keeping your blood sugar steady and keeping you feeling full longer. I recommend a high protein liquid fast one day per week, in addition to substituting other meals throughout the week withhigh protein smoothies.
What You’ll Need
It’s so simple to start. All you’ll need is the Science-Smart SuperCharged Smoothie Base and a blender. You can blend the base with your choice of fruits and vegetables, providing an endless variety of flavor combinations. If you prefer, I also offer a Hot Base Mix, which offers the same nutritional benefits in a protein powder that can dissolve in hot liquids to add to your coffee, tea, or blended soups. For both of those options, we sell a variety of flavor packs for times when you’re too busy to make a smoothie out of fresh ingredients. I offer many free recipes, articles, and tips on my blog as well.
For more details on losing weight with intermittent fasting, including a detailed fasting schedule, check out my latest book, written especially for those over 30,The Age-Defying Diet.