Fasting, Ketosis and the Ketogenic Diet

“Let food be thy medicine and medicine be thy food.” -Hippocrates

The world of nutrition and health has been made far more complicated than it really is. The reality is our bodies were created by our loving Creator in a way that naturally expels harmful toxins, pollutants and parasites. However, over the past century especially, the toxins in our world are at an all time high because of the heavy metals being sprayed in our skies via chemtrails, covering our fruits and vegetables with pesticides, and in Western society, most people are consuming large amounts of highly processed foods that lack any real nutritional value and are quickly absorbed by the body and converted into sugars that get stored as fat.

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The Food pyramid that most people are familiar with.

Notice in the food pyramid that it is suggested to eat 6-11 servings of grains, oats, rice and other carbs. All in all it’s suggested by the “officials” on nutrition that carbs should be about 50% of our diet. And sure historically in some parts of the world it can work for people, especially in places with less depleted soil, and where people are more active on a daily basis. The main issue arises first and foremost that with wheat is highly processed and loses most of it’s fiber in the process, meaning that when consumed, the body absorbs it all much faster and subsequently gets hungrier sooner while the grains get converted to sugars in the body which spikes insulin causing fat to be stored, and not burned off.

Insulin of course is a natural hormone in the body, but with the standard american diet, following the food pyramid, and the guidelines to eat 3 large meals with snacking in between, means that our insulin is constantly being spiked. Now like with any chemical, a tolerance builds up, this is called insulin resistance. What insulin resistance means is that your body has to produce more insulin to be able to contain the increased sugar with each spike in order to maintain blood sugar levels at a manageable amount. With a high insulin resistance, it is very difficult to lose weight.

Dr. Eric Berg (in the video above) is an expert on nutrition and a chiropractor and has been helping people for years dealing with high insulin, losing weight, getting healthy from the inside out, offering solutions for fatty liver, gallbladder issues, GERD, and the list goes on and on. I highly recommend checking out his YouTube channel!

Fasting:

“He who eats until he is sick must fast until he is well.” ~English Proverb

Fasting is a very interesting topic that has become popular in recent years especially in natural health circles, fitness instructors and breaking ground in real nutrition research. There are various different methods to fasting out there. There is extended water fasting which is probably the most well known, Jesus Christ was known to do extended water fasts, one of which he did for forty days in the desert. Extended water fasts are where you don’t eat anything and only drink distilled water, black coffee, herbal teas, a little bit of lemon juice and apple cider vinegar are also alright. It’s good to add some pink Himalayan salt to some water every other day or so to maintain your electrolyte balance. Extended fasts go for at least three days and you can go upwards of 100 plus days depending on how much you need to detox and how much extra weight you are carrying. There is risk involved with longer fasts, especially if you have diabetes, and how you break your fast is extremely important. The whole point of the fast is to give your digestive system a break and allow it to cleanse itself of all the built up mucus and gunk, you can’t break your extended fast with complex foods, you need to ease back in with a couple days of nothing but juice, and then ease into watermelon or other mostly water fruits.

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Another type of popular extended fast would be juice fasting. With this method you need a juicer and you would make 3-5 glasses of fresh juice each day, mostly vegetables with some fruit juices for flavor. This route is easier than water fasting as it will keep you stocked up on vitamins and electrolytes, avoiding most of the hurdles involved with water fasting, also there are some delicious juice recipes out there so it’s not as bland and boring as nothing but water. Getting off an extended juice fast is similar to ending a water fasting, start with just watermelon for a couple days to slowly start up your digestive system. The problems with juice fasts though is that there is little to no fiber and some people will be absorbing a lot of sugars that will spike insulin.

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Benefits of Intermittent Fasting

And finally the most effective method of fasting in my opinion would be intermittent fasting. Intermittent Fasting (IF) consists of shorter duration fasts that you do more often, and these are time tables that you can set up yourself based off what you feel your body needs. People advocate different windows like 16:8, which would be 16 hours of fasting with just water, black coffee or herbal teas, and then 8 hours to eat your meals with no snacking in between. There is also 20:4 and 23:1, which follow the same fasting:eating windows respectively. Now there are more variables you can add in, such as number of meals you will eat. You can fit the 3 meals you would normally eat in the 8 hour eating window, or you could bring it down to only two. The less times you sit down to eat, the less insulin spikes you will have, meaning more time your body will be in ketosis burning your stored fat as the preferred source of energy.

A lot of people like to start with three meals a day and slowly transition to two meals a day and finally down to one bigger meal a day, usually starting with a large salad of leafy greens is recommended. When it comes to IF you will find people that eat whatever they want in their eating window and it works for them, you will also find people that still try to eat clean and organic, that is up to you but I would highly recommend still eating clean so your body can heal as much as possible, you don’t want to add more muck to what your body is trying to clear out do you? As I also stated earlier, some people follow IF on a daily basis, some people do a 24 hour fast once a week, or once every other week. As you begin to get healthier you will be more in tune with your body and you will be able to get a better feel of what your body needs.

Now we come to what ketosis is; ketosis is a metabolic state that the body enters where it’s main source of energy is no longer glucose but instead is ketones which is a more efficient fuel source for your body that runs mainly on fat, rather than carbs!

The Ketogenic Diet with Intermittent Fasting:

Now here is the kicker, with what we have learned about inteverything-know-ketogenic-diet-1515614402.jpgermittent fasting and ketosis, turning our bodies in fat burning machines. How can we continue this process during the eating windows which normally result in an insulin spike, especially if we are consuming high carb meals if we follow the food pyramid?

The solution to this is the ketogenic diet. The ketogenic diet (Keto) is a lifestyle where you limit your carb intake to below 50 grams a day, attempting also to completely eliminate any wheat, corn, sugars, fructose, high fructose corn syrup, fruits and starchy vegetables and also avoiding vegetable oils, trans fats, soy, canola as they are GMO and toxic to our body. This also includes cutting out most fruits except limited amounts of berries. Don’t worry about counting carbs in vegetables.

The macros to aim for in this diet is about 5% carbs (from leafy green vegetables), 25% protein and the rest is from healthy fats (olive oil, avocado oil, coconut oil, grass fed butter, eggs, beef, fish — pork is fine for the diet, I TRY to avoid it for other convictions, pork is full of parasites and worms). The goal of consuming more fats is to satiate you for longer periods, fat takes longer to digest compared to carbs and thus there is less of an insulin spike, plus by limiting the carbs, your body will stay in ketosis during your eating windows and you will continue to burn your own body fat after burning the healthy fats you consume. It’s very important that you attempt to consume at least 7-10 cups of vegetables a day to get all our required vitamins, especially potassium and magnesium. We need 4,700 mg of potassium a day and to do that leafy greens should be consumed on a daily basis with a healthy fat, as a lot of vitamins in vegetables are fat soluble and won’t be absorbed in the body without fats.

Interestingly enough, people that have followed the ketogenic diet and IF have reportedly reversed their Type II diabetes and other illnesses like heart disease which nutritionists have wrongly blamed on fats rather than the true culprit, sugar!

Finally I’m going to post a third video from Dr. Eric Berg as he goes into more detail about the diet and doing Intermittent Fasting along with the keto diet. Again I highly recommend checking out his channel.

 

I’m not saying one must avoid carbs, fruits and grains for the rest of their lives. But Keto and IF are powerful tools to get your body back and track and you can once again incorporate these foods into your lifestyle in a more moderate approach in the future. But for the most part, I would argue the vast majority of people in the United States should lay off the grains and carbs for a while, and get their bodies in check.

And remember, fat does NOT make you fat!

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