How To: Structure Your iFast Main Meal

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Here’s Your Personal iFast Consulation: In this video I give you an overview of exactly how to go about the main meal of your iFast day.

Here is the article I wrote with all the details regarding our 30 Day iFast Challenge: CLICK HERE

Of course I cannot address everything in this video. Please ask me questions that you still have below in the comment section. Definitely ask me because I want to make sure you clearly understand everything. Someone else might have the same question, but be shy about asking. So if you do ask everyone benefits. Thanks and have an awesome day! 🙂

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  1. Phil  September 17, 2010

    Bob,I just watched your video.I have to ask what is the level of your education and qualifications other than kettlebell?To preach eating only at night goes against the very foundation of proper nutrition.I can’t believe what myself and my collegues find on blogs these days.Its individuals like yourself that further confuse and or turn off people who are trying to actually make a postive change in there eating.I am beside myself.I am sorry I just had to comment this video takes the cake.That would go over well with all the type 1 and 2 diabetics out there not to metion athletes.You are severly mislead.Good day

    • Bob Garon  September 17, 2010

      Hey Phil thanks for commenting. I very much appreciate your forthright thoughts and
      opinions. Here is the nitty gritty about Intermediate Fasting… in fact there’s more study
      on fasting then most all other dietary habits.

      You probably think I’m going to frown upon eating at night. Nope! Instead I recommend
      it. In fact if you do it right you will wake up much more refreshed and a much happier
      person with more energy throughout the day. It’s what you eat, in the right
      combinations, and then in the right timing that make all the difference.

      Humans are naturally nocturnal eaters. For thousands of years we were hunters and
      gathers during the day. We didn’t eat much during the daytime as we gathered and
      hunted. At night we put all that we collected and caught together as a feast for the family,
      tribe, community and everyone ate well. The meal was balanced and organic since the
      chemicals in today’s foods such as pesticides, herbicides, fungicides, and fertilizers were
      not present. All of those contain MSG in them which causes nervous issues as well as
      cancer. Those chemicals also cause elevated estrogen levels which suppress Growth
      Hormone and Testosterone. That’s not very good. So always eat organic whenever you
      can. The cost is really not that different any more.

      Ok so now that we have established that humans have it in their genes to be nocturnal
      eaters there’s no need to fear or feel guilty for your late night cravings. Instead embrace
      them and simply eat the right foods in the right combinations. It’s what we eat and when
      we eat it that truly matters and makes a huge difference.

      In fact indigenous people in South America, Australia, and Africa still eat this same way
      even today. They don’t have the cancer, diabetes, high blood pressure, and high
      cholesterol as the Western World does. Of course they have other issues because they’re
      all inbred, but that’s another article topic altogether for another time.
      I do not subscribe to the eating of 5-6 small meals per day. When you do that you
      increase insulin levels and when insulin is up you are storing fat. Growth Hormone and
      Glucagon must be up in order to burn fat. That mainly happens when you are not eating.
      Studies have shown that it takes roughly 72 hours of not eating before your body
      begins to use muscle as fuel. So there should be no fear of losing muscle and withering
      away. It just won’t happen.

      The 5-6 meal per day notion came about with the Bodybuilder style of eating.
      Approximately 1% of the world are bodybuilders so the rest of us 99%ers need not eat
      like them or exercise like them. Bodybuilders are athletes and they have different goals
      than most everyone else. You wouldn’t go out and eat as a marathon runner does getting
      ready for a race. If people did there would be an even more obesity and health epidemic
      than we have now. Think about it this way- if eating frequent meals worked then why is
      everyone fat and unhealthy? It’s because it doesn’t work. The human body doesn’t need
      to eat that way and is not programmed to eat that way.

      When we eat or don’t eat we are working with 2 main nervous systems: Sympathetic and
      Para-Sympathetic. Sympathetic (aka fight or flight): When exercising body energy is
      focused on skeletal muscles. Basically shuts down digestion. Parasympathetic (aka feed
      or breed): After a meal body focuses on digestion and absorption of nutrients. Upon
      vigorous exercise your body is trying to void the stomach of its contents so it can focus
      on your musculoskeletal system. Your body prefers to have one system dominant at a
      time. That’s why you’re mother and grandmother always told you to not go swimming
      after you eat. The 2 components of your nervous system are “competing” and you may
      cramp/drown.

      So during the day when we don’t eat we engage the Sympathetic Nervous
      System(SNS). When that happens our GH is high, our testosterone is elevated, our
      insulin is low, our glucagon is elevated, and all that causes us to be much more alert,
      energized, vigorous, and in a fat burning environment. As soon as we eat enough to
      disrupt that the Para-Sympathetic Nervous System engages and we begin slowing down
      due to the blood needed for digestion. Our body may feel sluggish and not as alert. Our
      vigor has been drained and the fat burning slowed down to potential fat storage. This is
      why if we eat our main balanced meal at night then we will be able to sleep much, much
      better and feeling sluggish won’t matter since we are going to be sleeping anyway. We
      regenerate and build about 75% of our muscle while we sleep each night. That is one
      reason why sleep is so vital. We can’t really store protein, but we can build muscle so
      protein is not generally needed during the day, but only at night- with one exception. The
      exception being a post workout recovery meal if you’re exercising in the morning or
      afternoon. Then you can have about 20-30g of protein and the same in simple carbs to
      return your body to an anabolic(muscle recovery) state out of a catabolic(muscle
      breakdown) state.

      If you EVER feel hungry during the day drink water. If you think you’ve drank a lot
      already, but are still hungry drink some more. Most of the time when people think they
      are hungry they are actually thirsty, but are not used to recognizing that subtle feeling. If
      your mouth ever gets dry you are already dehydrated.

      Get through the day and then eat your main meal at night. ALWAYS start with a big
      salad filled with as many colored veggies as you can. Then eat your protein, then good
      fats, and then sleep well. Do your absolute best not to eat very many grains.

      During the hours preceding your main meal either eat only small fruits and/or veggies or
      don’t eat anything at all. In either case be sure to drink A LOT of water. So drink water to
      curve the cravings and any hunger pains. Then eat a balance of the right foods at night with
      good fats being your primary fuel source instead of starches and grains. Do that and you
      will never be healthier and more energized!

      To sum it up in 3 sentences: During the day don’t eat anything, but if you have to only
      consume 2 pieces of fruit- no bigger than your fist- 4 hours apart and then at night eat a
      very well balanced meal. Drink a minimum of half your weight in ounces of water daily
      and whenever you feel hungry. You will be very healthy, feel super energized and have a
      very lean body.

      References
      Hofmekler, Ori, Holtzberg, Diana. The Warrior Diet. Dragon Door Publications. 2003.
      Carlson MG, Snead WL, Campbell PJ. Fuel and energy metabolism in fasting humans. Am J Clin Nutr. 1994 Jul;60(1):29-36.

      Halberg N, Henriksen M, Söderhamn N, Stallknecht B, Ploug T, Schjerling P, Dela F. Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol 2005; 99: 2128-2136

      Jensen MD, Ekberg K, Landau BR. Lipid metabolism during fasting. Am J Physiol Endocrinol Metab. 2001 Oct;281(4):E789-93.

      Johnstone AM, Faber P, Gibney ER, Elia M, Horgan G, Golden BE, Stubbs RJ. Effect of an acute fast on energy compensation and feeding behavior in lean men and women. Int J Obes Relat Metab Disord. 2002 Dec;26(12):1623-8.

      Klein S, Sakurai Y, Romijn JA, Carroll RM. Progressive alterations in lipid and glucose metabolism during short-term fasting in young adult men. Am J Physiol. 1993 Nov;265(5 Pt 1):E801-6.

      Mittendorfer B, Horowitz JF, Klein S. Gender differences in lipid and glucose kinetics during short-term fasting. Am J Physiol Endocrinol Metab. 2001 Dec;281(6):E1333-9.

      Samra JS, Clark ML, Humphreys SM, Macdonald IA, Frayn KN. Regulation of lipid metabolism in adipose tissue during early starvation. Am J Physiol 1996;271:E541-E546

      Webber J, Macdonald IA. The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women. Br J Nutr. 1994 Mar;71(3):437-47.

      Zauner C, Schneeweiss B, Kranz A, Madl C, Ratheiser K, Kramer L, Roth E, Schneider B, Lenz K. Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. Am J Clin Nutr. 2000 Jun;71(6):1511-5.

      Gjedsted J, Gormsen LC, Nielsen S, Schmitz O, Djurhuus CB, Keiding S, Ørskov H, Tønnesen E, Møller N. Effects of a 3-day fast on regional lipid and glucose metabolism in human skeletal muscle and adipose tissue. Acta Physiol (Oxf). 2007 Nov;191(3):205-16.

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