Diet Made Easier
A Look into Dr. Dunaway's Approach to Food
Let’s get one thing clear. As long as there are rules, there will be exceptions. The All-Star athlete whose diet consists of pizza a beer. The 101-year-old who’s smoked every day for the past 85 years. Lottery winners. Exceptions are present in every facet of life, but the following few paragraphs are intended to discuss what I think is MOST beneficial to the MAJORITY of people when it comes to diet. I’m not talking about people with medical issues or the competitive athletes, but rather the 2-3 times per week exerciser who may work a 9-5 job, and may have a few children at home to feed.
Both my experience and current research back up the fact that intermittent fasting is the real deal for the majority of people. The word itself sounds a bit scary, so from this point on, I’ll be using the term intermittent FEASTing in an attempt to focus on the awesome part of this diet!
Three round meals per day is a very “western” idea that is based more on commerce than health, because the more you eat, the more someone gets paid. The other concept of 4-6 meals per day has roots either in body building programming, or the misinformed approach aimed at having constant blood sugar levels throughout the day. The major problem with both of these approaches is overlooking the fact there should be normal fluctuations of insulin and glucose in the blood stream. If you are constantly nibbling throughout the day, your pancreas will have to constantly produce insulin and eventually it’ll burn out.
In a nutshell, when you go for 10-12 hours with no food, your body begins to find fuel elsewhere (fat stores), and based on the latest statistics of from the CDC (68.8% of Americans are overweight, 35.7% being considered obese) most of us likely have excess fuel we are not using at the moment. Your pancreas gets a break because it dumps insulin less often, and glucose in the blood stream is used for energy in the fasting state instead of being stored as fat.
There are many ways to approach this, but I’ll give you my routine, and why it works best FOR ME.
I’m a morning person. I wake up early and I love me some breakfast. I eat a large breakfast which usually consists of eggs, avocado, zucchini, broccoli, and coffee with butter and/or coconut oil mixed in the coffee. I wake up early enough to enjoy my breakfast which is usually eaten between 6-6:30 AM. Then, I don’t eat till dinner which is between 6:30-8PM
“But I’m STARVING by lunch time! How can I possibly skip lunch!?”
First, you’re not starving, you’re spoiled. Most of us in the western world are blessed to have no concept of what starving actually feels like. When you feel the sensation of hunger it means normal physiological processes are occurring. Intermittent feasting will allow you to notice these healthy sensations and yes, eventually you won’t feel like you’re wasting away. Second, AND MOST IMPORTANTLY, lunch (for me) is the hardest meal to eat healthy. Most fast food runs are done at lunch and not coincidentally, most energy drink purchases are as well.
Notice the high amount of fat, moderate amount of protein, and very little to no carbs in my breakfast. That’s because when your body uses fat as a fuel source, it takes longer to burn (Why do you think they use fat (oil or lard) to burn those old school touches as they explore creepy, no-need-to-be-in-them caves). This slow release energy coupled with sufficient caloric intake allows me to be moderately active and mentally present, so neither my movement practice or patient interactions are compromised.
For dinner I typically prefer a fatty fish like salmon, or lean meat like chicken, lots of spinach and kale in salad form, and carbs from brown rice of sweet potatoes. My choices are few because it’s easy to plan and I don’t waste any will power driving past MacDonald’s.
Full Disclosure, I never let my diet change my social plans. If friends want to eat pizza, I unapologetically demolish some pizza. I don’t let this be the norm, and I try and live by the 80/20 rule of healthy eating 80% of the time.
This my friends, is very sustainable. Some people wake up and don’t eat till 2pm. Some only eat 1 meal in the early evening. There is no bad way to approach intermittent feasting, if it works for you, it’s a good plan. However, once you begin to adopt this routine, food choices are more important because you have less choices to make. A terrible meal will have a larger impact on energy, mood, etc., which is perfectly fine if it’s not the norm!
This has worked great for me, and baring any medical issue or extreme circumstances, I’m confident it will work for you by improving HDL/LDL levels, improving blood glucose, improving body composition, and regulating hormone levels. Research can only tell us so much because YOU were not a part of that research. Experiment, learn, and most importantly, enjoy yourself. Eat to live, don’t live to eat!
For more information on Chiropractic treatment, education on Body Maintenance techniques, or online coaching for sustainable exercise programs visit www.ChiroStrength.com or call the office 931-321-1414 to schedule your FREE consultation with Dr. Dunaway.