Keto Base: Does It Work?

The keto diet is a low-carb, high-fat diet that has gained popularity for its potential benefits for weight loss and blood sugar control. The diet involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis. While the keto diet has become popular for its weight loss benefits, there is also growing interest in its potential to help treat certain cancers, Alzheimer's disease, and other health conditions. However, it's important to note that the keto diet is quite restrictive and may not be suitable for everyone. It also comes with certain risks, such as an increased intake of saturated fats, nutrient deficiencies, and liver or kidney problems. Before starting the keto diet, it's essential to consult with a doctor and a registered dietitian to ensure it is safe and appropriate for your individual needs.

What is the keto diet?

The keto diet is a low-carb, high-fat diet that involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. Typically, a keto diet contains 70% fat, 20% protein, and only 10% carbs.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high protein ketogenic diet. The SKD and high protein ketogenic diets have been studied extensively, while the CKD and TKD are more advanced methods used primarily by bodybuilders or athletes.

On a keto diet, you should base your meals around meat, fatty fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables. It's important to moderate your protein consumption, as too much can interfere with ketosis.

The keto diet has been shown to be effective for weight loss and can also provide health benefits, including improved risk factors for heart disease, potential benefits against cancer, and improved symptoms of Alzheimer's and epilepsy. However, it also has some risks, including high levels of saturated fat, nutrient deficiency, liver and kidney problems, and constipation.

Keto Base is a supplement that can be used in conjunction with a low-carb diet to provide a boost of ketones and electrolytes, curb your appetite, and provide a caffeine-free energy boost. It can help support your body as it adapts to ketosis, but it won't put you into ketosis long-term.

What are the benefits?

The keto diet has many health benefits, but it is not suitable for everyone. It is a low-carb, high-fat diet that can be challenging to follow, but it allows for a variety of nutritious foods. Here are some of the benefits of the keto diet:

Weight Loss

The keto diet is an effective way to lose weight and lower the risk of certain diseases. Research shows that the keto diet may be as effective for weight loss as a low-fat diet. One review found that those on the keto diet lost an average of 2 pounds more than those on a low-fat diet. Another study found that those on the keto diet lost nearly five times as much total body fat as those on a low-fat diet. The keto diet can also help reduce excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.

Improved Health

The keto diet can improve risk factors for heart disease, including body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar. It may also help slow tumour growth in cancer patients and reduce symptoms of Alzheimer's disease, epilepsy, Parkinson's disease, and polycystic ovary syndrome. Additionally, the keto diet can improve outcomes for traumatic brain injuries.

Increased Energy

The keto diet can provide a boost of energy during exercise and support mental clarity. The diet includes foods that are rich in B vitamins, which can help increase energy levels.

Better Appetite Control

The keto diet includes foods that trigger hormones that increase feelings of fullness, helping to curb cravings and control appetite. High-fat foods also burn slower than carbs, leading to lower appetite.

Improved Blood Sugar Control

The keto diet can lead to significant reductions in blood sugar and insulin levels, which can be beneficial for people with type 2 diabetes or prediabetes. One study found that the keto diet improved insulin sensitivity by 75%. Another study found that those on the keto diet for 90 days had significantly reduced levels of hemoglobin A1C, a measure of long-term blood sugar management.

What foods can you eat?

The keto diet is a low-carb, high-fat diet that offers many health benefits. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

Meat

Red meat, steak, ham, sausage, bacon, chicken, and turkey are all good sources of protein and are considered staples on the keto diet.

Fish

Fatty fish like salmon, trout, tuna, and mackerel are rich in B vitamins, potassium, and selenium. They are also protein-rich and carb-free.

Eggs

Pastured or omega-3 whole eggs are high in protein, B vitamins, minerals, and antioxidants. They also promote feelings of fullness.

Butter and Cream

Grass-fed butter and heavy cream are good sources of fat.

Cheese

Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella are high in fat and protein and contain zero carbohydrates.

Nuts and Seeds

Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc. are healthy, high in fat, and low in carbs.

Healthy Oils

Extra virgin olive oil and avocado oil are recommended on the keto diet.

Avocados

Avocados are high in monounsaturated fat and potassium and are a good source of healthy fat.

Low-carb Vegetables

Green veggies, tomatoes, onions, peppers, and other low-carb veggies are excellent for keto. They are low in carbs and high in vitamins, minerals, and antioxidants.

Condiments

Salt, pepper, herbs, and spices can be used to add flavor to your meals.

It is important to note that the keto diet is very restrictive and may not be suitable for everyone. It is always a good idea to consult with a healthcare professional before starting any new diet.

What foods should you avoid?

To achieve and maintain ketosis, it is important to avoid or reduce the consumption of certain foods that are high in carbohydrates. Here is a list of foods to avoid when following a keto diet:

Grains and Starches

Avoid grains and starchy foods such as wheat, rice, corn, and oats, which are rich in carbohydrates. These foods can significantly impact blood sugar levels and hinder the body's ability to enter ketosis. Instead, opt for cauliflower rice or zucchini noodles as low-carb alternatives.

Sugary Foods and Sweets

Sweet treats, candies, pastries, and sugary drinks should be avoided as they lead to a quick increase in insulin levels, hindering fat burning and encouraging fat storage. Natural sweeteners like stevia or erythritol can be used in moderation to satisfy your sweet tooth without disrupting ketosis.

Starchy Vegetables

While vegetables are generally nutritious, starchy varieties such as potatoes, yams, and corn should be restricted on the keto diet. Opt for leafy greens like spinach, kale, and arugula, or cruciferous vegetables like broccoli and cauliflower, which are lower in carbohydrates.

Legumes and Beans

Despite being good sources of protein and fiber, beans and legumes also contain a significant amount of carbohydrates. Lentils, chickpeas, and black beans can interrupt ketosis and cause fluctuations in blood sugar levels. Instead, include nuts and seeds like almonds, walnuts, and chia seeds in your diet.

Alcohol and Cocktails

Alcohol can hinder ketosis as the body prioritizes metabolizing alcohol over fats. Cocktails mixed with sugary syrups or sodas can result in a high intake of carbohydrates. If you choose to consume alcohol, opt for spirits with low-carb mixers like vodka, gin, or tequila with soda water or sparkling water.

High-Carb Fruits

Fruits like bananas, grapes, and mangoes are naturally high in carbohydrates and should be avoided or consumed in moderation. Berries, such as strawberries, blueberries, and raspberries, are lower in carbs and can be enjoyed in moderation.

Processed Foods with Hidden Carbs

Processed foods often contain hidden sugars and carbohydrates that can impede your keto progress. Read food labels carefully and opt for whole, unprocessed foods. Make your own low-carb snacks, such as kale chips or cheese crisps, to control the ingredients and stay within your daily carb limit.

What are the risks?

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits, including weight loss, improved blood sugar control, and reduced risk of certain diseases. However, there are also some risks and side effects associated with the keto diet that are important to consider.

Firstly, the keto diet is high in saturated fat, which has been linked to an increased risk of heart disease. The diet is associated with higher levels of "bad" LDL cholesterol, which is a known risk factor for heart disease. Therefore, it is important to monitor your cholesterol levels and ensure that you are not consuming excessive amounts of saturated fat.

Secondly, the keto diet may lead to nutrient deficiencies, particularly if it is not well-planned. It is important to ensure that you are still consuming a variety of fruits, vegetables, and grains to obtain adequate micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C.

Thirdly, the keto diet could potentially worsen liver problems due to the high amount of fat that needs to be metabolized. If you have any existing liver conditions, it is crucial to consult with your doctor before starting the keto diet.

Additionally, the keto diet may overload the kidneys, as they play a crucial role in metabolizing protein. The current recommended protein intake may not align with the higher protein consumption often seen in the keto diet.

Another possible side effect of the keto diet is constipation, as it restricts fibrous foods like grains and legumes. It is important to ensure that you are still consuming enough fiber from other sources to promote regular bowel movements.

Furthermore, some people may experience fuzzy thinking and mood swings on the keto diet, as the brain typically relies on sugar from carbohydrates for energy. This can lead to confusion and irritability, especially during the initial stages of the diet.

Lastly, the keto diet can cause what is commonly known as the "keto flu," which includes symptoms such as diarrhea, constipation, vomiting, poor energy, digestive discomfort, and decreased exercise performance. These side effects are usually temporary and can be minimized by gradually transitioning to the keto diet and taking mineral supplements.

It is important to note that the long-term effects of the keto diet are still being studied, and individual experiences may vary. Consulting with a doctor and a registered dietitian before starting the keto diet is highly recommended to ensure that it is safe and appropriate for your specific needs and health status.

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