Optimizing Nutrition for Weight Loss
In this video, Dr. John Jaquish walks through a plan to optimize your nutrition for weight loss. He discusses sugar and carbohydrate intake, caloric restriction, daily protein intake, multi-day fasts, and the importance of eating enough protein.
When your goal is losing body fat… Now, this might be an individual who just has some body fat to lose and wants to do it more rapidly, or this could be somebody who’s obese. We want to limit the sugar intake, incredibly so. We want to look at where sugar hides because often, the people who carry excess body fat are not quite sure where it’s coming from. So when you say you’re fasting, but you had four or five Coca-Colas, that’s not fasting; there’s a lot of sugar in there. Drinks hide a lot of sugar, especially mixed drinks. You’d go to dinner and you get a margarita or something like that, that may have as much sugar as a Coca-Cola, so you don’t want to have that. So really monitor where sugar is and make sure you’re getting almost none of it. The hyperplasia protocol is still a thing, and you can still work some carbohydrates right around the time of your workout, and we’ll be doing another video about that.
You also want to focus on getting the proper amount of protein, one gram per pound of body weight; however, this is where Fortagen shines. When you want to stay as lean as possible, you can replace 50 grams of protein you would want, that’s like eight ounces of steak, but you only have to take four calories, which is one serving of Fortagen. When calculating your body weight, you want to target. If you’re an overweight person, calculate it as if you had your same lean mass, but 20% body fat, because that’s how all the studies were done, with the average of 20% body fat, with protein recommendations. So if you have 40% body fat, you’ve got to cut that number of body fat in half, because that’s not a fair number for protein you want to get to. So you might want to do one dose of Fortagen, which is like 50 grams of protein, or two doses, which is 100, so that can cover a lot of ground and keep you at a caloric deficit on the days you’re eating. And then, of course, at an extreme deficit for the days that are fasting, basically close to zero.
When it comes to how many days you choose to fast, you want to work up to that; you don’t want to start with a 72-hour fast. We generally start with one meal a day. That’s not that hard. I know it sounds incredibly hard, but once you start switching into ketosis and your body uses ketosis more often, it becomes much easier and you’re not hungry. At this point, I can go 72 hours, really without much hunger at all. You just constantly build that and make it a goal, and then you can end up with a 72-hour period where you have no calories, and you will rapidly lose body fat applying this.