Join Dr S Rawat MD, a Physician who studied Nutrition at Harvard on 8 Zoom Video Group sessions over 4 weeks to begin your journey to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome, Sleep Apnoea & Hypertension ! Learn how nutrition, meal timing, exercise, dietary supplements and weight reduction through calorie restriction can be leveraged to reverse metabolic diseases !
Program Overview
Metabolic Disease Reversal is possible and requires focus on five main pillars:
- Reduce Fat Mass
- Increase Muscle Mass
- Improve Insulin Sensitivity
- Optimise Gut Microbiome
- Reduce Chronic Inflammation
Five Levers to make changes are:
- Calorie Deficit
- Resistance Training
- Circadian Meal Timing
- Dietary Optimisation
- Lifestyle Optimisation
Ideal Characteristics of participants are
- Age between 25 & 55
- Diagnosed with Metabolic Dysfunction within the last 5 years
- Body mass index above 25 and / or waist circumference over 35 inches in women & over 40 inches in men.
- Willing to make changes to their diet, exercise, meal timing & supplement routines
- Comfortable with use of technology and Apps
Studies show intermittent fasting-mimicking diets can significantly benefit metabolism. Join my 60-Hour Fasting Mimicking Challenge or try the 5:2 Fasting Mimicking Diet pattern.
Fasting Mimicking Diets Overview
Calorie Goal: Limit calories to under 900 calories two to three non gym days a week. This strategy of eating closer to maintanance on Gym days and eating in a sharper deficit on Rest days can also be described as Calorie cycling and helps with Body Recomposition.
Benefits are discussed in detail on this video
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Getting Started
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Check Out Essential Weight Loss Products:
Read my blog on Top Product Categories for Weight Loss, featuring recommended items like:- Liviva Low Calorie Rice/Pasta
- Walden Farms Low-Calorie Dressings
- Gatorade Zero-Calorie Electrolyte Drinks
- Vitasave Plant Protein Powder
- Renpho Body Fat and Food Weighing Scales
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Stock Up on Groceries:
Visit Costco or a supermarket and consider buying:- Low-calorie veggies, berries, and fruits
- High-protein, low-fat options like Greek yogurt and tinned fish
- Pumpkin seeds, chia seeds, and steel-cut oats
- Soya milk, and other low-calorie, single-ingredient foods
Fasting Mimicking Diets
Research shows that Fasting Mimicking Diet / Calorie Cycling can lead to greater weight loss and lower blood sugar, often outperforming some diabetes medications.
This is particularly helpful if
- You’re facing a weight-loss plateau
- You need faster results for health reasons or special occasions
- You’re targeting a significant weight loss goal
This pattern is particularly useful to reduce risk of Metabolic Adaptation / Slowdown and is more helpful for those aiming for a body recomposition ie gain muscle while losing fat mass.
Under 1000 Calories 3 Non Gym days a week
4:3 Pattern:
As an example if you go to the Gym on Mon, Wed, Fri, Sat then your low calorie days could be Tues ,Thurs, Sunday You could aim for under 1000 calories three days a week. Again, these need to be Rest days, not Gym days
This is the preferred pattern if you body fat percentage is below 20 % in a man or below 28% in a woman and a steeper calorific deficit would risk non fat lean mass loss in these clients.
Under 600 Calories 2 Non Gym days per Week
5:2 Pattern:
You could do 5:2 where you aim for a steeper calorific deficit two non consecutive days a week. Target under 600 calories on those two days of the week. This is only appropriate for males with over 20% body fat percentage and females with over 28% body fat percentage.
60 Hrs Pattern
A Third option described as '60 hrs fasting mimicking diet challenge' would be to do a calorie restriction two consecutive days . This can be structured as such
Fri:7 PM: 12 hrs fast
Sat 7AM : 12 hrs Feeding window till 7PM
Sun 7AM: 12 hrs Feeding window till 7PM
Mon 7AM: 60 Hrs challenge complete !
This pattern could be followed on any two consecutive days of the week.
This is only appropriate for males with over 20% body fat percentage and females with over 28% body fat percentage.
Tools for Success:
The phrase “that which gets measured, gets done” applies here—tracking body metrics can improve accountability. For accelerated calorie deficits, use apps Cronometer to log meals and scan barcodes easily.
Recommended Equipment:
Click on Amazon Links to Purchase
Food Scale for Food Weight Measurements
Smart Scale for Daily Weigh-ins
Track weight, body fat percentage, and BMI for accurate progress monitoring.
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Activity Tracking Wearable
Wearable devices allow for easy tracking of daily steps and sleep quality.
Food can also be estimated visually using the following visual guide
One Thumb Nail is approx 5 mls / 5 grams / 1 Teaspoon
One Thumb is approx 15mls / 15 grams / 1 Tablespoon
Two Thumbs is approx 30 mls / 30 grams / 2 tablespoons
Cupped Palm is approx 60 mls / 60 grams / 1/4 Cup
Whole palm of hand is approx 75 mls / 75 grams
Half Fist is approx 125 mls / 125 grams / 1/2 Cups
Full Fist is appro 250 mls / 250 grams / Full Cup
BENEFITS
Studies which show benefits of Intermittent Fasting and in particular Fasting Mimicking Diet for metabolic health are discussed in detail on the coaching programme but some citations are provided below
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2820237
https://link.springer.com/article/10.1007/s00125-024-06137-0
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9887629/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9887629/
https://academic.oup.com/jcem/article/108/6/1415/6888005?login=false