In part two we will talk about Macros vs. micros.
When you are fasting for two days or three days or even seven days or longer you are trying to avoid the macros – the carbs, the protein and the fat. But you have to think about micronutrients such vitamins, minerals, trace minerals, amino acids, and essential fatty acids.
Carbohydrates. There are no essential carbohydrates. Certain carbohydrates like vegetables will give us vitamins, minerals and trace minerals. When you are fasting find some type of concentrate will give you the natural vitamins, minerals and trace minerals instead of the carbohydrate. That way we get the nutrients and not all the calories.
Protein. When people do prolonged fasting, such as 7 days or even a month people are concerned about losing protein from their muscle or even their organs. You can protect yourself by taking certain types of amino acid blends. The question is will they break a fast.
There is something called net nitrogen utilization. This is a percentage of how much nitrogen is being wasted as a by-product from protein.
When you eat eggs you are really only getting about 48 % of those amino acids that are being used by your body to replace muscle and other proteins. The rest is turned into waste and fuel as glucose. This percentage is why consuming protein when you are fasting is not going to work because over half of this is going to turn into sugar.
If you consume fish or meat you are only used utilizing about 32 % and the rest is turning into waste or glucose.
If you are using soy protein you are only getting 17 % the rest is waste or it is turning into glucose or sugar.
Whey is even worse than soy you are only getting 16 %, the rest is turning into waste or glucose.
This is why on the insulin index whey is the worst. There is a lot of triggering of the insulin hormone when you consume whey.
What is important to know about net nitrogen utilization is that there is an amino acid blend that you could take that gives you 99 % utilization. Professor Luca Moretti did the research. They did the research on the essential amino acids and exactly what pattern the body needs to be able to get the great majority of it turning into muscle or replacing muscle or use primarily as protein synthesis. Only one percent of it turns into waste or sugar. Even though the amino acid blend can trigger insulin there is nothing there to be converted into fat compared to the other foods we discussed.
If you are doing a longer fast and you want to maintain your muscles or you want to keep your strength up the amino acid blend would be an acceptable thing to take because you are not taking the protein you are taking the amino acids which require no digestion and you are taking it in a blend that does not have a lot of waste like branched chain amino acids for example. They will really spike your sugar. In fact if you were to consume branched chain amino acids you may find the next day your appetite is higher because it affects your blood sugars but when take amino acid blend you do not have that effect.
You can purchase Dr. Berg’s Amino Acid Blend at Amazon. https://www.amazon.com/Dr-Bergs-Keto-Essential-Aminos/dp/B08TW39NYF?maas=maas_adg_9C4821B974044A216B6696C41B516594_afap_abs&ref_=aa_maas
Fat. We primarily use fat for fuel but we also use fat to extract the fat soluble vitamins and also get the essential fatty acids like DHA and EPA those are the omega-3 fatty acids. When you are doing longer-term fasting you definitely want to take fat soluble vitamins as well as cod liver oil it has DHA, EPA, Vitamin A and vitamin D.
When you are fasting, you want to eliminate all macronutrients (carbs, Add in, and fat) but still have some micronutrients (vitamins, minerals, trace minerals, and amino acids).
Final thoughts that up is because if you are getting all your nutrients when you are fasting you are maintaining your health as a primary goal and part of being healthy is to keep up the required nutrients that you need.
This Post has been condensed from Dr. Berg’s video, Stalled Weight Loss Despite Intermittent Fasting https://www.youtube.com/watch?v=xeNIHeD2tOg
Dr. Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting, is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.
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