Two Hormone Diet Fasting Styles You can Use Weekly To Negate Holiday Indulgence

 

Two Hormone Diet Fasting Styles You can Use Weekly To Negate Holiday Indulgence

By Dr. Natasha Turner ND

For decades, the conventional wisdom has been that most people gain around five pounds between that first forkful of Thanksgiving stuffing to the greasy egg breakfast on New Year’s Day.

Most sources say if you do gain weight over the holidays, it is probably just about two pounds of fat. But keep in mind this is an added two blocks of butter to your body – and over just five years –  that’s 10 extra blocks of butter layered on your body and a major reason we tend to gain weight with aging, especially when combined with a loss of muscle mass.

If you, however, start to push the envelope at Thanksgiving and proceed to green-light every Christmas cookie and cocktail, you could easily pack on five.  It’s not hard to hit this mark either as we tend to eat out more, attend more parties and consume more alcohol (which messes with blood sugar and insulin balance and reduces our inhibitions with food in addition to other things….). Combine these activities with sleeping less, and we have the perfect storm for tipping the scale to heavier side. And, these high-sugar, high-carb, potentially high-salt meals can cause more water retention and bloating as they raise insulin that causes loss of potassium and magnesium and sodium retention. If this is the cause of your puffiness, you will also feel more hunger and cravings so pay attention. Puffiness related to an inflammatory or allergenic response to holiday foods will be associated with other symptoms of inflammation in addition to water retention, such as joint pain, stiffness, headaches, fatigue, difficulty waking and dark circles under the eyes.

So, even though you may have events three or four nights out of seven over the coming weeks, you can take steps to dial back the damage with these two healthy fasting days I have outlined below. In keeping with the 5:2 Diet, you can use one or both of these approaches that I have tweaked to become Hormone Diet friendly on one to two days per week. Just one caveat though, you must still consume the amount of protein you need to maintain your muscle mass on all the other days of the week, even if you have over done carbs, fat, booze or sugars on any given day. The formula is:

Your body weight in pounds divided by 2.2 = body weight in kilograms. Times your body weight in kilograms by 1.6. This will give you the total protein you need to consume per day. Divide this by four to get the dose you need four times per day.

For example:

130 lbs /2.2 = 59 kg’s

Times 59 kg’s by 1.6 = 94.5 grams of protein per day.

Divide by 4 = 24 grams four times per day with four meals or 32 grams three times per day with three meals.

If you reach bedtime and have not hit your protein intake for the day, drink a serving of protein powder in water. You will not gain weight with this tip. In fact, I always wake up lighter and feeling stronger when following this dietary rule.

Now that we have covered the protein basics, and before we get into the specifics of my two Hormone Diet cleansing days, I would like to provide an overview of the benefits of having one or two fasting days a week (remember this is especially beneficial when combined with the right intake of protein on the other days). There has been a lot of discussion recently about the benefits of fasting and incorporating into your lifestyle – but I have seen it do more harm than good when the wrong approach is adopted. In this article I want to provide you with the studies that show just how fantastic fasting is, the science that backs it up and my thoughts on the best approach if you decide to delve into the fasting world.

  • Fasting Helps Your Heart Health

A scientific review in the British Journal of Diabetes and Vascular Disease suggests that fasting diets may help those with diabetes and cardiovascular disease, alongside established weight loss claims. Cardiac researchers at the Intermountain Medical Center Heart Institute (May 2011) have demonstrated that routine periodic fasting is good for our health and our hearts. This discovery expands upon a 2007 Intermountain Healthcare study that revealed an association between fasting and a reduced risk of coronary heart disease, the leading cause of death among men and women in America. Fasting was also found to reduce other cardiac risk factors, such as triglycerides, weight and blood sugar levels.

  • It slows the aging process and boosts your metabolism

Both humans and mice that manage to live to a ripe old age show a clear change in their glucose metabolism, according to a study by the American Society for Biochemistry and Molecular Biology (November 2007). Terry Combs and his colleagues report that changes in metabolism can indeed increase longevity as they uncovered that long-lived mice burn less glucose and more fatty acids during periods of fasting, and as a result produce fewer free radicals.

The key to this switch may be fasting –and its associated adiponectin boost. Adiponectin is the hormone our body releases during exercise that burns fat, aids insulin balance and reduces inflammation. Researchers found that Snell mice had three times as much adiponectin in their blood as control mice; Snell mice also had fewer triglycerides in their cells, indicative of higher fat metabolism.

  • It helps to keep you strong and lean via boosting growth hormone

Studies have clearly shown that our body responds to the fasting by boosting growth hormone – the hormone that helps build muscle. Apparently, the hunger or stress caused by fasting leads the body to release more cholesterol, which allows it to utilize fat as a source of fuel, instead of glucose. Ultimately then, this decreases the number of fat cells in the body. Growth hormone protects the lean muscle and metabolic balance, a response triggered and accelerated by fasting. During the 24-hour fasting periods undertaken in the study, growth hormone increased an average of 1,300% in women and nearly 2,000% in men.

  • It improves blood sugar metabolism and type II diabetes

A team led by James Brown from Aston University (April 2013) evaluated the various approaches to intermittent fasting in scientific literature. They searched specifically for the advantages and limitations in treating obesity and type 2 diabetes using fasting diets. The basic format of intermittent fasting is to alternate days eating ‘normally’ with days when calorie consumption is restricted. This can either be done on alternate days (day 1: eat normally; day 2: restrict) or two days within each week are considered ‘fasting days.’ These types of intermittent fasting have been shown in trials to be as effective as or more effective than counting calories every day to lose weight. Evidence from clinical trials shows that fasting can limit inflammation, improve levels of sugars and fats in circulation by impacting adiponectin, and reduce blood pressure.

Two Hormone Diet intermittent fasting days that beat holiday indulgence:

Intermittent fasting powers a boost in glucagon, adiponectin and growth hormone. You can fast once or twice a week to improve your overall health and to prevent weight gain. I recommend doing your cleanse day on Tuesdays or Wednesdays, which will give you a day or two of clean eating after the weekend gets your insulin back in balance, quiets cravings, and steadies your appetite after weekend cheats or parties.

Want to accelerate your fasting results? Take six capsules of a plant-based omega Pure Form Omega before starting your fasting day (like at bedtime) and immediately following it (like on rising the next day). This is a tip directly from the products formulator lips as I recently had dinner with him at a medical conference in Boca Raton. This secret assists with muscle metabolism and insulin balance and greatly enhances the benefits of fasting.

Final note: Fasting is not recommended during pregnancy or for those who are on insulin or have type I diabetes, are underweight or overly stressed, anxious or depressed.

Style 1: The Hormone Diet Herbal Intermittent Fasting Day

During your cleanse day, you should drink at least three to four litres of warm herbal teas to support the cleansing process. I recommend a combination of herbs with anti-inflammatory and diuretic effects such as ginger, lemon, blueberry, hibiscus, dandelion, green tea and parsley.

If you feel overly hungry, add more protein or vegetables, drink more herbal teas and remind yourself that the benefits of fasting extend beyond just the 24 hours, and it does get easier with time and experience. You can still exercise (without the fear or losing muscle when you use the right fasting style as I have explained).

Sample daily outline and estimated timeline, you can adjust for your schedule:

On rising:         one full lemon juice in 1 – 4 cups of warm water ( I prefer using a mason jar)

8 – 10 am:       in a shaker cup with water:

These are two of my secret ingredients to make the perfect cleanse day because of the benefits collagen and creatine offer. Take with 2 capsules of clear potassium and 1 capsule of clear magnesium calm (for water balance, calming nervous system and reducing bloating).

In a separate mason jar, 2 bags green tea with 1 bag hibiscus tea and 1 bag lemon, ginger, or detox tea (makes about 4 cups).

10 – 12 pm:     green/vegetable/fruit juice – dilute half water if using carrots, beets, apple. If using green veggie juice, dilution may not be necessary. Alternatively you can use one serving of clear cleanse in about one liter of water.

12 – 2 pm:       2 bags green tea with your choice of one or two types of herbal tea

2 – 4 pm:         green/vegetable/fruit juice – dilute half water if using carrots, beets, apple. If using green veggie juice, dilution may not be necessary. Alternatively you can use one serving of clear cleanse in about one liter of water.

4 – 6 pm:         one full lemon juice in 1 – 4 cups of warm water

6 – 8 pm:         veggie juice/no fruit – dilute if using more starchy veggies like carrots or beets. If using green veggie juice, dilution may not be necessary. Alternatively you can use one serving of clear cleanse in about one liter of water.

8 – 10 pm:       in a shaker cup with water:

  • 1 serving 15 grams marine collagen shaken combined with 1000mg Vitamin C capsule/powder or vitamin C mixed in the collagen powder as in Clear Nova Scotia Marine Collagen + C
  • mixed with 30 grams of protein (whey, pea, pea+ rice, hemp or pumpkin).

With this drink, swallow 2 capsules of clear potassium and 1 – 4 capsules (take your bowel tolerance level of magnesium) of clear magnesium calm (for water balance, calming nervous system and reducing bloating). After the drink is done suck 1 to 3 Clear ZZZ’s melatonin lozenges.

Recommended juices for purchase for this cleanse day style:

  • Greenhouse juice options include:
    • Gatsby (19grams carbs/300ml) you can dilute
    • Deep Roots (27 grams of carbs/300ml) you can dilute
    • The Good (10 grams of carbs/300ml)
    • Genius (11 grams of carbs/300ml)
    • Harvest (20 grams of carbs/300ml) you can dilute
    • Celery Juice (2 grams carbs/300ml)
    • The Giver (8 grams carbs/300ml)
    • The Stranger (21 grams of carbs/300ml) you can dilute
    • Wing Man (22 grams of carbs/300ml) you can dilute
    • Coconut water (8 grams of carbs/300ml)

Please note, I am not affiliated with Greenhouse juices. I simply like to support local businesses and products that I find to be of great quality and ingredients. They also offer shipping. If you have not tried them yet, I am always happy to share a good local find :).

Recommended protein powders for this cleanse day style (you can choose to use only one scoop of any product that is recommended as a two scoop serving size to cut the calorie count and remain close to the 600 – 650 calories per day):

  • Dream protein (vanilla or chocolate, whey protein source) – 1 scoop 20 grams protein and 86 calories
  • Pure Pea (vanilla pea protein source) – 2 scoops 20 grams protein and 110 calories
  • Clear Pea and Rice (vanilla or chocolate pea and rice protein source) – 2 scoops 20 grams protein and 150 calories
  • Clear Pea Protein (unflavored pea protein source) – 1 scoop 17 grams protein and 80 calories
  • Clear whey isolate (unflavored whey isolate source) – 1 scoop 20 grams protein and 85 calories

Style 2: The Hormone Diet 600 – 650 Calorie (The Majority of Which Are From Protein) Intermittent Fasting Day

Sample daily outline and estimated timeline, you can adjust for your schedule:

On rising:         one full lemon juice in 1 – 4 cups of warm water

8 – 10 am:       in a shaker cup:

10 – 12 pm:     in a mason jar, 2 bags green tea with 1 bag hibiscus tea and 1 bag lemon, ginger, or detox tea (makes about 4 cups).

12 – 2 pm:       in a shaker cup with water:

  • one serving of protein powder of your choice – whey, hemp, pea or pumpkin (30 grams)
  • one serving of meal replacement of your choice – whey or pea or vegan based (contains protein, carbs, fat, fiber and may or may not contain a multivitamin – check the Clear Complete line of meal replacements below).

1 – 3 pm          2 bags green tea with your choice of one or two types of herbal tea

3 – 5 pm:         in a shaker cup with water:

  • One serving of protein powder of your choice – whey, hemp, pea or pumpkin (30 grams)
  • One serving of meal replacement of your choice – whey or pea or vegan based (contains protein, carbs, fat, fiber and may or may not contain a multivitamin – check the Clear Complete line of meal replacements below).

5 – 6 pm:         in a shaker cup with water:

  • one serving of protein powder of your choice – whey, hemp, pea or pumpkin (30 grams)
  • one serving of meal replacement of your choice – whey or pea or vegan based (contains protein, carbs, fat, fiber and may or may not contain a multivitamin – check the Clear Complete line of meal replacements below).

6 – 8 pm:         green veggie juice/, dilution may not be necessary or herbal tea mix of your choice in 2 – 4 cups of water in a mason jar. Alternatively you can use one serving of clear cleanse in water.

8 – 10 pm:       in a shaker cup:

With this drink, swallow 2 capsules of clear potassium and 1 – 4 capsules (take your bowel tolerance level of magnesium) of clear magnesium calm (for water balance, calming nervous system and reducing bloating). After the drink is done suck 1 to 3 Clear zzz’s melatonin lozenges.

Note: Alternatively, you could replace the 3 – 6 pm meal replacement (s) with a solid food meal: I like combining two cups of green vegetables (cooked – as a soup or grilled, roasted, baked, steamed, stir-fried or pan fried in coconut oil spray) with lean protein like egg whites, organic chicken, shrimp or scallops.

Recommended juices for purchase for this cleanse day style:

  • Greenhouse juices – options include:
    • Deep Roots (27 grams of carbs/300ml) you can dilute
    • The Good (10 grams of carbs/300ml)
    • Genius (11 grams of carbs/300ml)
    • Celery Juice (2 grams carbs/300ml)
    • The Giver (8 grams carbs/300ml)
    • Coconut water (8 grams of carbs/300ml)

Recommended protein powders for this cleanse day style (you can choose to use only one scoop of any product that is recommended as a two scoop serving size to cut the calorie count and remain close to the 600 – 650 calories per day):

  • Dream protein (vanilla or chocolate, whey protein source) – 1 scoop 20 grams protein and 86 calories
  • Pure Pea (vanilla pea protein source) – 2 scoops 20 grams protein and 110 calories
  • Clear Pea and Rice (vanilla or chocolate pea and rice protein source) – 2 scoops 20 grams protein and 150 calories
  • Clear Pea Protein (unflavored pea protein source) – 1 scoop 17 grams protein and 80 calories
  • Clear whey isolate (unflavored whey isolate source) – 1 scoop 20 grams protein and 85 calories

Recommended meal replacement options for this cleanse style (you can choose to use only one scoop of any product that is recommended as a two scoop serving size to cut the calorie count and remain close to the 600 – 650 calories per day):

Please let me know if you try one of my cleanse days and how you make out.

  • Take note of:
    • pre-cleanse weight and abdominal circumference at the level of your belly button
    • post-cleanse weight and abdominal circumference at the level of your belly button
  • And how you feel with respect to:
    • Energy
    • Strength
    • Mood
    • Sleep
    • Hunger
    • Cravings
    • Digestion
    • Pain (joint pain, digestive issues, headaches, etc)

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