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
Calorie Cycling / Fasting Mimicking Diets Overview
This is a diet pattern which has the most evidence for reversal of metabolic disease as detailed in video below
Additionally, this is also a diet pattern which is ideal for body remodelling ie losing fat and building muscle at the same time. This bypasses the risk of muscle loss when practicing chronic calorie restriction, prolonged fasting or long term use of weight loss medication. Although weight loss may appear slower on a scale, this will allow you to achieve a muscular toned look rather than a skinny fat look. which is desirable since reversal of metabolic disease required fat loss as well as gain of muscle. This kind of pattern also reduces risk of metabolic adaptation or slow down of metabolism associated with chronic calorie restriction.
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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 Apps, low calorie food items etc -
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 whole oats
- Soya milk, and other low-calorie, single-ingredient foods
Fasting Mimicking Diets
are 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.
4:3 Pattern: Under 1000 Calories 3 Non Gym days a week
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.
5:2 or 60 Hrs Pattern: Under 600 Calories 2 Non Gym days per Week
This is only appropriate for males with over 20% body fat percentage and females with over 28% body fat percentage.
Calorie restriction on two non consecutive days would be 5:2 pattern while doing this on two consecutive days would be 60 Hrs pattern.
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
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- Click to Explore Display and Protective Tray, 5kg x 0.1 for Baking Cooking Meal Prep Parcel, Large Stainless Steel Weighing Platform
- Click to Explore NEXT-SHINE Digital Mini Pocket Size Kitchen Series Scale 500g Multi-Functional High Precision for Cooking Baking
- Click to explore RENPHO Food Scale, Kitchen Scale for Food Ounces and Grams, Smart Cooking and Coffee Scale with Timer, Nutritional Calculator for Keto, Macro, and Calorie with Smartphone App, White
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.
Click to Explore Apple Watch Series 10 [GPS 42mm] Smartwatch with Jet Black Aluminium Case with Ink Sport Loop. Fitness Tracker, ECG App, Always-On Retina Display, Water-Resistant
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
Calorie Cycling without Counting Calories
-If you wish to consume less calories on 2 or 3 non Gym days a week this can be simulated by more intense intermittent fasting and focus on cardio on those days.
On those 3 Non Gym Days of the week
-Fast for 18 hours with a 6 hours feeding window
-Avoid eating past 6 PM
-Avoid liquid calories such as oil, juice , soda etc
-Avoid refined and processed food items such as bakery items, refined carbs such as white bread
-Avoid saturated fats such as ghee, butter, lard
Eating within a 6 hour window while avoiding calorie dense foods such as liquid calories, processed foods, refined carbs and saturated fats will ensure that you do not sabotage the calorific deficit you are trying to achieve while staying satiated.
Focus on consuming single ingredient whole food items prepared with minimal cooking for maximum satiety with minimum calories.
Ensure you also consume a Multivitamin and Omega 3 Capsule on those days.