Keto Diet and Carb Cycling

By Ally Butterfly

In this book, we explore the ketogenic diet to great lengths by first looking at the role insulin plays in our bodies, understanding what carbohydrates to do within and without us, and providing a sound practical protocol on how to transition to keto without getting any adverse symptoms such as keto flu. We follow the story of fat, grains (carbohydrates), and sugar (carbohydrates) to understand how we got it so wrong but also how it served vested interests to either vilify the ketogenic diet or to call anyone who followed it. We debunk a few myths and show how epidemiological studies have been used to hoodwink the public. And while some people just can't handle a diet with zero carbohydrates, we introduce alternatives to how you can introduce carbs and still remain in ketosis in other parts of the day.

• Language: English
• Publisher: Ally Butterfly
• Release date: Jul 13, 2022
• ISBN: 9798201756253

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Keto Diet and Carb Cycling

Which One to Choose

Ally Butterfly

© Copyright 2022 - All rights reserved.

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Table of Contents

INTRODUCTION...........................1

CHAPTER 1: THE CONCEPT OF HIGH INSULIN LEVEL......5

WHAT TRIGGERS INSULIN.....................9

WHY YOU WON’T LOSE WEIGHT EATING HIGH CARBOHYDRATES BUT LOW CALORIES  12

WHY DOES HIGH INSULIN MAKE YOU GAIN WEIGHT15 FEELING TIRED AFTER A MEAL  16

INSULIN RESISTANCE AND SKIN PROBLEMS.......18

HOW TO REGULATE YOUR INSULIN LEVELS.......23

CHAPTER 2:  THE KETO DIET...............26

DO WE NEED CARBOHYDRATES?.............29

RUNNING YOUR BODY ON FAT FUEL VS. SUGAR FUEL?

..................................................................................................  34

WHAT IS THE KETO DIET?..................36

LOW CARBS VS. KETO.........................39

WHY ARE PEOPLE SCARED OF FAT?...........40

KETO DIET IS NOT A LOW-CALORIE DIET..........43

THE BENEFIT OF DOING A KETO DIET...........43

CHAPTER 3:  HOW TO DO KETO.............49

A VARIETY OF VEGETABLES....................51

KETO SUPPLEMENTS...........................53

MODERATE PROTEIN..........................59

HEALTHY FAT................................59

TOO MUCH FAT VS. TOO LITTLE FAT.............62

HEALTHY KETO VS. DIRTY KETO................63

INTERMITTENT FASTING COMBINED WITH KETO FOR THE BEST RESULTS  66

SLEEP IS IMPORTANT..........................68

KETO AND EXERCISE.......................70

DON’T EXPECT OVERNIGHT RESULTS.............72

WHY NOT SEEING RESULTS?................75

WHEN DO YOU KNOW IT’S WORKING?.........77

FOODS YOU SHOULD NEVER EAT................78

CHAPTER 4: KETO CYCLING...............80

PLATEAUS AND HOMEOSTASIS................81

Stress.................................83

PALEO......................................84

TRANSITIONING FROM KETO TO PALEO..........90

STICKING  WITH  KETO  AND  NOT  GAINING  BACK THE

WEIGHT.....................................92

You are on your own......................93

GETTING  BACK  TO  KETO AFTER  EATING  A LOT OF

CARBS......................................95

CONCLUSION............................100

REFERENCES............................103

Introduction

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Archaeology is demolishing another sacred belief: that human history over the past millions years has been a long tale of progress. In particular, recent discoveries suggest that the adoption of agriculture, supposedly our most decisive step toward a better life, was in many ways a catastrophe from which we have never recovered. With agriculture cam ehte gross social and sexual inequality, the disease and despotism, that curse our existence - Jared Diamond

In the 80’s, a personal trainer who goes by the name of Susan Powter said the now-infamous fat makes you fat. While this sounds very simple and rather catchy to say. Four syllables that shut down all conversation around health. Except that is not true is it? The human body has elegantly evolved to use fat as its fuel source. Our bodies don’t store extra calories as carbs, things are stored in our bodies as fat. If fat was so bad for us, why is it so essential? Carbohydrates have to get turned into other chemicals in order for them to be used as a fuel for our bodies.

Turns out fat doesn’t make us fat and that the food that has been touted as a staple of any good diet is the one responsible for obesity, heart disease, and other metabolic diseases. Remember the food pyramid that

you learned about in the school, what was the base and largest part of the pyramid, carbohydrates of course. The recommendations were that we should consume six to eleven servings of carbohydrates A DAY, five servings of fruit, five servings of vegetables, three servings of dairy, and three servings of protein. That is approximately 20 servings of carbohydrates a day. For one person. While all the other food groups come with a serving recommendation, when it comes to fat, the only directive is to use sparingly. If the American Heart Association could have gotten away with it, fat would not even be included in our diets. But three decades of low-fat diets have only made people fatter, with at least 66 % of American adults being overweight. So clearly, this low-fat, high-carb approach has not been working for most Americans, and it hasn’t been working for me either. I eat a low-fat diet and have exercised and I still have not lost any weight. I’ve had to learn the hard way that you can’t outrun a bad diet. The appropriately abbreviated Standard American Diet (SAD) has failed us all. Turns out what society has been telling us to run away from is what we should be running toward and that is fat. How do I know this? because there is a diet that has been around for more than a century that has shown that high fat is the way to go.

Jim Abrahams was a famous actor whose son, Charlie, had debilitating seizures. He and his wife went from specialist to specialist trying to get Charlie’s seizures to stop, but medication didn’t help, and no one could give them assistance. Jim was very wealthy, so they did not spare any expense in seeking the top medical intervention available. It was ineffective. Jim decided to

do a deep dive into the literature that was available and came across something that no doctor had even brought up as a treatment possibility: diet. Turns out a ketogenic diet had been proven to cure seizures in some cases and ameliorate symptoms drastically in other cases. They immediately put the keto diet to the test, and in two days, Charlie’s seizures stopped. It was so simple and yet so elegant. This was in 1993, and a young boy who was already on a path to progressive retardation is today a highly functioning man cured of epilepsy. The Abrahams started The Charlie Abrahams Foundation to spread the news regarding the ketogenic diet and to help other people who were suffering from seizures.

Some food for thought. How many diseases can we stave off by only changing our diet? and how much unnecessary weight can we prevent from being deposited onto our bodies? The 1980s was the fitness decade, and there were so many different ways to exercise and keep in shape, yet people were still obese. So the answer doesn’t lie in exercise either.

In this book, we explore the ketogenic diet to great lengths by first looking at the role insulin plays in our bodies, understanding what carbohydrates to do within and without us, and providing a sound practical protocol on how to transition to keto without getting any adverse symptoms such as keto flu. We follow the story of fat, grains (carbohydrates), and sugar (carbohydrates) to understand how we got it so wrong but also how it served vested interests to either vilify the ketogenic diet or to call anyone who followed it or

proselytized it a quack i.e. Dr. Atkins. We debunk a few myths and show how epidemiological studies have been used to hoodwink the public. And while some people just can’t handle a diet with zero carbohydrates, we introduce alternatives to how you can introduce carbs and still remain in ketosis