Keto Flex: Understanding The Science And Benefits

The Keto Flex diet is a low-carb, metabolic reset program that is flexible and effective at detoxing from sugar, reducing inflammation, and kickstarting weight loss. It differs from the standard keto diet in that it allows for slightly more carbohydrates and incorporates intermittent fasting. The diet is also known as the Bredesen Protocol or the KetoFLEX 12/3 diet, which refers to the minimum amount of time spent fasting each day: 12 hours in total, with at least 3 of those hours before bed. The diet focuses on eating highly nutritious whole foods, including many plant-based foods, and achieving nutritional ketosis.

How does keto flex work for Alzheimer's patients?

The KetoFLEX 12/3 diet is a modified keto diet designed by Dr. Dale Bredesen to aid in preventing and reversing cognitive decline in Alzheimer's patients. It is a high-fat, mildly ketogenic diet that involves eating highly nutritious whole foods, including many plant-based foods. The diet is optimised for brain health and incorporates intermittent fasting.

Keto diets typically focus on eating lots of fats and eliminating carbohydrates to maintain blood ketone levels. However, KetoFLEX allows for slightly more carbohydrates than a traditional keto diet. This is because Alzheimer's neurons develop insulin resistance and struggle to take up and utilise blood glucose as a source of energy. Ketones can be used as an alternative energy source for the brain.

The KetoFLEX diet is also different from a traditional keto diet because it incorporates intermittent fasting, which has neuroprotective benefits. The full name, KetoFLEX 12/3, refers to the 12 hours of fasting and 3 hours between the last meal and bedtime. Intermittent fasting reduces insulin resistance, a hallmark symptom of Alzheimer's disease in neurons, and improves insulin sensitivity.

The KetoFLEX diet has been shown to have the following benefits:

• Improved cognition and brain function
• Improved insulin sensitivity
• Reduced inflammation
• Protection against cardiovascular disease

What is the keto flex diet?

The Keto Flex diet is a low-carb, metabolic reset program that is flexible and effective at detoxing from sugar, kicking cravings, and jump-starting weight loss. It is based on the ketogenic diet, which involves eating high-fat, low-carb foods to maintain blood ketone levels.

Keto Flex differs from the standard keto diet in that it allows for slightly more carbohydrates and incorporates intermittent fasting. The fasting aspect of the diet involves eating all food during a 12-hour window and not eating any food within three hours of going to bed. For example, if you go to bed at 10 pm, you would stop eating by 7 pm.

The Keto Flex diet is designed to be more flexible and sustainable than a traditional keto diet, making it easier to stick to. It is also said to offer the benefits of a metabolic reset without the restrictions and sacrifices of a highly restrictive diet. The diet is claimed to increase calorie burn, improve blood sugar, promote heart health, and improve PCOS symptoms.

The Keto Flex diet focuses on consuming healthy, nutrient-dense foods. It is largely plant-based, with meat being optional and approached as a condiment rather than the main course. The diet recommends obtaining 1 gram of protein for each kilogram (2.2 pounds) of body weight.

Healthy fats can be chosen based on genetic information. For example, people who are ApoE4 positive should avoid saturated fats and opt for Mediterranean or monounsaturated fats such as olive and avocado oils.

The carbohydrate sources on the Keto Flex diet are advised to come from low-glycemic index foods, mostly non-starchy vegetables, and include raw and cooked vegetables of various colours. High-quality protein sources such as wild-caught salmon, grass-fed beef, and pastured chicken and their eggs are recommended due to their better Omega 3 to Omega 6 ratio, which reduces inflammation in the body.

To decrease inflammation, gluten and dairy are to be avoided, and whole foods are to be consumed instead of processed foods. Fruit juice is also discouraged in favour of whole fruit, as it can have a high glycemic index and release a large amount of sugar into the bloodstream.

The Keto Flex diet also incorporates specific plant families and foods that help eliminate toxins from the body, including cruciferous vegetables, cilantro, avocado, beets, ginger, garlic, lemons, olive oil, and seaweed. Prebiotics, resistant starches, and probiotics are also recommended to support gut health.

Overall, the Keto Flex diet is a flexible, low-carb program designed to offer the benefits of a metabolic reset while allowing for more flexibility in food choices. It is claimed to be effective for weight loss, improving health markers, and promoting overall health.

What are the benefits of keto flex?

Keto flex is a modified keto diet that aims to aid in preventing and reversing cognitive decline. It is a high-fat, mildly ketogenic diet that involves eating highly nutritious whole foods, including many plant-based foods. It incorporates intermittent fasting and is optimized for brain health.

Improved Cognition and Brain Function

The keto flex diet has been shown to improve cognition and brain function, making it a potential treatment for neurodegenerative diseases like Alzheimer's disease.

Improved Insulin Sensitivity

By reducing insulin resistance, keto flex can help improve insulin sensitivity, which is beneficial for individuals with dementia or Alzheimer's disease, where neurons struggle to take up and utilize blood glucose.

Reduced Inflammation

The keto flex diet focuses on consuming anti-inflammatory whole foods, which can help reduce inflammation throughout the body, including in the brain.

Protection Against Cardiovascular Disease

The keto flex diet promotes heart health and may provide protection against cardiovascular disease.

Weight Loss

Keto flex can support weight loss by cutting down on carbohydrates, which leads to reduced insulin production and, consequently, less fat storage.

Improved Blood Sugar

The diet can help improve blood sugar levels, which is beneficial for individuals with diabetes or prediabetes.

Flexibility and Sustainability

Keto flex is more flexible than a traditional keto diet, making it easier to stick to and more sustainable. It allows for slightly more carbohydrate intake and does not restrict beloved carbs like pasta, rice, and bagels entirely.

Improved PCOS Symptoms

Keto flex has been found to improve symptoms associated with polycystic ovary syndrome (PCOS).

Overall, the keto flex diet offers a flexible and sustainable approach to the standard keto diet, providing various health benefits, particularly for brain health and cognitive function.

What foods are recommended in the keto flex diet?

The KetoFLEX 12/3 diet is a nutrition plan designed to support brain health and address the biochemical imbalances that can lead to cognitive decline. It is a modified keto diet that allows for slightly more carbohydrates than a traditional keto diet and incorporates intermittent fasting. The diet is high in fat, with a focus on plant-based sources, and includes a variety of whole foods, including:

• Non-starchy vegetables: Leafy greens, cruciferous vegetables (Brussels sprouts, broccoli, cauliflower), and other colourful vegetables are recommended. These are rich in vitamins, minerals, fibre, and phytonutrients, which are essential for optimal health.
• Healthy fats: Avocado, wild-caught fatty fish, extra virgin olive oil, olives, nuts, and seeds are emphasised. These plant-based sources of fat are preferred because they reduce inflammation.
• Gut-supporting foods: Prebiotic foods such as Jerusalem artichokes, jicama, asparagus, flaxseed, onions, legumes, sweet potatoes, and resistant starches are included. Probiotic foods such as sauerkraut, kimchi, brined olives, fermented vegetables, and unsweetened non-dairy yoghurt are also recommended.
• Protein-rich foods: Wild-caught seafood, tempeh, and pasture-raised eggs are good sources of protein.
• Low-glycemic fruits: Blueberries, blackberries, and raspberries are recommended for their phytonutrient content.
• Indulgences: Small amounts of approved sweeteners (stevia, monk fruit), cocoa flavanols, A2 dairy (such as goat cheese), and dry red wine are allowed in moderation.

The KetoFLEX diet also involves avoiding certain foods, such as processed foods, added sugars, gluten-containing grains, dairy, and artificial sweeteners.

How is keto flex different from the traditional keto diet?

Keto Flex is a modified keto diet that differs from the traditional keto diet in several ways. Firstly, it allows for slightly more carbohydrate consumption than the traditional keto diet, which is typically very low in carbohydrates. This gives the body and brain metabolic flexibility to use either glucose or ketones for fuel.

Secondly, Keto Flex incorporates intermittent fasting, which is not typically part of the traditional keto diet. The Keto Flex diet recommends fasting for a minimum of 12 hours daily, including at least 3 hours before bedtime. This approach gives the metabolism time to lower blood sugar levels.

Thirdly, Keto Flex is more flexible than the traditional keto diet, making it easier to adhere to and more sustainable. While the traditional keto diet is highly restrictive, Keto Flex allows for the inclusion of some beloved carbs like pasta, rice, and bagels. It is designed to offer the benefits of a metabolic reset without the struggle and sacrifice of a highly restrictive diet.

Additionally, Keto Flex emphasizes the consumption of nutrient-dense, whole foods, including many plant-based options. Meat is treated as a condiment rather than the main course, and the diet includes a variety of non-starchy vegetables, healthy fats, and high-quality protein sources.

Overall, Keto Flex is designed to be a flexible and sustainable approach to the traditional keto diet, offering similar health benefits while allowing for a greater variety of food choices and providing metabolic flexibility.

Frequently asked questions