Getting Started with a Satiety Sandwich

When Dr. Peter Attia, one of my top Health Sherpas, is about to go into an extended fast, such as a three-day or seven-day water-only fast, he has found that a week of nutritional ketosis on either side of the fast makes it much easier.

He calls it a Nothingburger: the “meat” in the middle (the fast) is literally nothing, and it’s sandwiched between two slices of ketosis. Being in ketosis when starting a fast means his body is already using ketones because he has been consuming high levels of fat, very few carbs and a modest amount of protein.

So when he switches to fasting (the “nothing” part of the burger), he’s already in fat-burning mode, and his body smoothly moves from using the fats he’s been eating to using his stored body fat.

No wild fluctuations in blood sugar. No carb cravings. And when breaks his fast, he resumes his ketogenic diet, which helps prevent refeeding syndrome.

You can accomplish a lot metabolically without engaging in these longer fasts. We’ll discuss fasting and time-restricted eating in #BodyBabyStep Four.

But for now, as you’re getting started in your body makeover, another gastronomical metaphor will be more helpful.

Nothingburger vs. Satiety Sandwich

It’s helpful to think of the first three #BodyBabySteps as a Satiety Sandwich, but unlike the Nothingburger you “eat” them all at once.

All three are essential. Without stopping sugar and cutting carbs, your insulin will stay high and won’t lose weight. And if you don’t embrace filling dietary fats, your hunger hormones will eventually wear down your willpower, and you’ll overeat the carbs.

Filling fats from healthy natural sources such as beef, poultry, fish, dairy, eggs, olive oil, avocados and nuts will help you feel satisfied so you can resist the sugar and carbohydrate cravings.

So unlike Dave Ramsey’s financial baby steps or the three stages of the Nothingburger, you don’t take the first three #BodyBabySteps one at a time.

They’re a delicious and satisfying package. With filling fats you can drive the sugar and carbs toward Nothing.

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Author: Lee Aase

Husband of one, father of six, grandfather of 14. Chancellor Emeritus, SMUG. By day I'm the Director of the Mayo Clinic Social Media Network. Whatever I say here is my personal opinion, and doesn't reflect the positions of my employer.

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