Keto Pure: How Does This Diet Work?

The ketogenic, or keto, diet is a low-carb, high-fat diet that aims to trigger an alternative metabolic state in the body, leading to weight loss. This metabolic state is called ketosis, which is when the body switches from burning carbohydrates to burning fat reserves, creating ketones that can be used as energy. While the keto diet can be an effective way to lose weight quickly, it is not designed for long-term use and may not be safe for everyone. To achieve ketosis, the body needs to be in a state of low carbohydrate intake, which can be difficult to maintain and can lead to what is known as the keto flu in the initial stages.

Keto Pure is a supplement that claims to help the body reach ketosis and burn fat. However, there is limited scientific evidence to support the effectiveness of these supplements, and they can be very expensive. Some people may also experience negative side effects such as decreased physical performance, bad breath, leg cramps, and digestive issues. While keto supplements may provide a quick fix for those looking to lose weight, they are not a sustainable or proven solution and should be approached with caution.

Ketosis and weight loss

The ketogenic, or keto, diet is a low-carb diet that aims to trigger an alternative metabolic state in the body, leading to weight loss. Ketosis is a metabolic state that the body enters when it isn't getting enough carbohydrates from dietary sources and switches to burning the body's fat reserves. This creates ketones, which can be used as energy.

When in ketosis, the body metabolises its fat stores and produces ketones, which it then uses as energy instead of carbohydrates. The keto diet removes most dietary carbohydrates, including simple sugars, so people on the keto diet may be less likely to experience 'sugar crashes'.

Ketosis is a natural metabolic state that may have benefits for weight loss. It is likely safe for most people, especially if they follow it under a doctor's supervision. However, it can have some negative effects, especially at the start, and it is not suitable for everyone.

When in ketosis, insulin levels fall and the body releases fat to provide energy. This fat then enters the liver, which turns some of it into ketones. During ketosis, many parts of the body and brain use ketones for energy instead of carbohydrates.

The Downsides of Ketosis

It takes the body and brain some time to adapt to burning fat and ketones instead of carbohydrates. During this adaptation phase, people may experience some temporary side effects, such as decreased physical performance, constipation, diarrhoea, and heart palpitations.

Ketosis can also cause bad breath, often described as fruity and slightly sweet, due to the acetone that is produced as a byproduct of fat metabolism. Leg muscle cramps may also occur due to dehydration and loss of minerals.

Ketosis is associated with appetite control, which can lead to weight loss. However, it is important to note that ketosis does not directly cause weight loss. Ketones are fuel molecules that can be used for energy by the body, so if you drink ketones, you will burn those ketones instead of fat.

While the keto diet can lead to weight loss, it is not designed for long-term use and can be difficult to follow for extended periods. Many people find that once they switch back to carbohydrates as an energy source, they regain the weight lost while on the keto diet.

Exogenous Ketone Supplements

Exogenous ketone supplements claim to boost the effects of a keto diet and even provide some of the benefits of keto without restricting carbohydrates. However, these supplements are expensive, and there is a lack of scientific research to support their benefits.

Some exogenous ketone supplements do not disclose the full information about their contents, and the scientific studies that are often cited to support their benefits refer to the effects of endogenous ketosis or ketone esters, not ketone salts.

In conclusion, while ketosis and the keto diet may have benefits for weight loss, it is important to approach exogenous ketone supplements with caution. Eating a low-carb diet based on real foods is a more sustainable and cost-effective way to achieve and maintain weight loss.

Ketogenic diets and epilepsy

The ketogenic diet is a high-fat, low-carbohydrate diet that has been used to treat epilepsy since the 1920s. It is usually considered when at least two suitable medications have been tried and failed. The diet is typically used for children with difficult-to-control epilepsy, but adults may also benefit. The diet is a medical treatment and must be supervised by trained medical specialists, including an experienced epilepsy specialist and a dietitian.

The ketogenic diet is a specialised diet that drastically reduces the body's carbohydrate intake, which is the body's main source of energy. Instead, the body uses ketones, which are produced when the body uses fat for energy, as its main source of fuel. This state is called ketosis. Ketones can be detected in the urine, blood, and breath. The diet is stricter than the modified Atkins diet, requiring careful measurements of calories, fluids, and proteins. Foods are weighed and measured. The typical "classical" ketogenic diet, called the "long-chain triglyceride diet," provides 3 to 4 grams of fat for every 1 gram of carbohydrate and protein, or about 90% of calories from fat.

The exact mechanism by which the ketogenic diet helps reduce seizures is not fully understood. However, research has shown that a particular fatty acid called decanoic acid may play a role in the diet's effectiveness. The diet has been shown to be effective in reducing seizures for some people with epilepsy, with several studies demonstrating a reduction in seizures in children who did not respond to medications. Over half of the children who go on the diet experience at least a 50% reduction in seizures, and some, about 10-15%, become seizure-free. The diet has been shown to be effective for various epilepsy conditions, including infantile spasms, Rett syndrome, tuberous sclerosis complex, Dravet syndrome, Doose syndrome, and GLUT-1 deficiency.

The ketogenic diet can be adapted to suit different cultural diets and individual needs, such as allergies or modified texture diets. A dietitian will calculate the diet and try to include foods that the individual enjoys. The diet can be used for children and adults of any age, although infants require close monitoring. There are different forms of the ketogenic diet, including the classical ketogenic diet, the medium-chain triglyceride (MCT) ketogenic diet, the modified Atkins diet, the modified ketogenic diet, and the low glycaemic index treatment (LGIT). All forms have been shown to be effective in reducing seizures.

While the ketogenic diet can be effective in treating epilepsy, it is important to note that it may not work for everyone. Additionally, it can be challenging to follow due to its restrictive nature and potential side effects such as nausea, constipation, and fatigue. It is not recommended as a primary anti-seizure option because of these factors. Before starting the ketogenic diet, it is crucial to consult with a healthcare provider to determine if it is a suitable option and to ensure it is followed safely to minimise the risk of adverse effects.

Ketone supplements

There are two types of exogenous ketone supplements: ketone salts and ketone esters. Ketone esters are less common and consist of a ketone body combined with a ketone precursor. On the other hand, ketone salts consist of a ketone body, typically beta-hydroxybutyrate (BHB), combined with a mineral ion, often sodium. Ketone salts are the more commercialized form and are what we will focus on in this discussion.

The claimed benefits of ketone supplements include increased fat burning, improved mental focus and athletic performance, appetite suppression, and decreased inflammation. However, these claims have not been substantiated by rigorous scientific research. While some people may feel they benefit from these supplements, there are potential problems to consider.

First, ketone supplements are expensive, with some brands costing up to $390 per month for the recommended dosage. Second, some companies do not fully disclose the contents of their products, making it difficult to know the quantity of BHB or other ingredients. Third, the scientific studies cited by supplement companies often refer to the benefits of endogenous ketosis or ketone esters rather than ketone salts. Fourth, the marketing strategies used by these companies can be misleading, with unsubstantiated weight loss claims and exaggerated promises of improved performance.

To objectively assess the effectiveness of ketone supplements, an experiment was conducted with four participants who tried different brands of supplements and underwent various tests. The results showed that the supplements performed poorly in terms of increasing blood ketones, with an average increase of only 0.33 mmol/L. Additionally, there was a decrease in physical performance, energy levels, and satiety. While there were small improvements in mental performance and mood, these changes were not significant enough to recommend the supplements.

In conclusion, based on the available evidence and experimental results, ketone supplements cannot be recommended as a beneficial addition to a keto diet. While some individuals may choose to take them, it is important to be cautious of the marketing strategies and unsubstantiated claims made by supplement companies.

Ketogenic diets and diabetes

The ketogenic diet is a low-carb, high-fat diet that can be beneficial for people with type 2 diabetes. By reducing carbohydrate intake, the body enters a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to weight loss and improved blood glucose control, which are important factors in managing diabetes.

When the body doesn't get enough carbohydrates from dietary sources, it switches to burning fat reserves, producing ketones that can be used as energy. This state of ketosis can be reached when blood ketone levels exceed 0.5 millimoles per liter.

The ketogenic diet recommends that only 5-10% of daily energy should come from carbohydrates, with less than 50g of carbs consumed per day. This shift in emphasis towards protein and fat includes foods like meat, fish, butter, oil, plant-based milk, cheese, nuts, seeds, and lower-carb vegetables.

Benefits for Diabetes Management

The ketogenic diet has been found to improve blood glucose (sugar) levels and reduce the need for insulin in people with type 2 diabetes. It can also lead to weight loss, which is beneficial for diabetes management.

A 2008 study showed that participants with type 2 diabetes and obesity who followed a ketogenic diet experienced greater improvements in glycemic control and medication reduction compared to those on a low-glycemic diet. Similarly, a 2013 review reported that a ketogenic diet led to better blood sugar control, weight loss, and reduced insulin requirements compared to other diets.

Potential Drawbacks and Risks

While the ketogenic diet can be beneficial for diabetes management, it also has potential drawbacks and risks. The extreme nature of the diet makes it unsustainable for some people, and there is a risk of regaining weight once carbohydrates are reintroduced.

Additionally, a ketogenic diet may not be suitable for everyone, especially those with certain underlying health conditions. It is important to consult a healthcare provider before starting the ketogenic diet to ensure it is a safe and appropriate option for managing diabetes.

Comparison with Other Diets

The ketogenic diet has been compared to other popular diets, such as the Atkins diet and the Mediterranean diet, which are also low-carb approaches. While these diets share some similarities, there are important differences to consider.

The Atkins diet, for example, does not necessarily advocate increased fat consumption, while the Mediterranean diet emphasizes heart-healthy fats and includes more whole grains, legumes, and fruits.

The ketogenic diet can be a valuable tool for managing type 2 diabetes, but it should be approached with caution and under medical supervision. It is important to consider individual needs, preferences, and metabolic goals when designing a meal plan, and long-term compliance with low-carb diets can be challenging.

Ketogenic diets and cholesterol

The ketogenic diet is a low-carb, high-fat diet that induces a metabolic state called ketosis, in which the body burns fat instead of carbohydrates for energy. While generally considered safe and effective for weight loss, there are some concerns about its impact on cholesterol levels.

The keto diet's high fat content, particularly saturated fats, can lead to an increase in total cholesterol and low-density lipoprotein (LDL) or "bad" cholesterol levels. This effect is more pronounced in individuals with a genetic predisposition to cholesterol metabolism dysregulation, who may experience a dramatic elevation in LDL cholesterol. These individuals are often lean and fit, and are referred to as "Lean Mass Hyper-Responders".

Managing Cholesterol on a Keto Diet

While the keto diet may raise cholesterol levels in the short term, research suggests that both total and LDL cholesterol levels tend to fall in the long term. Additionally, high-density lipoprotein (HDL) or "good" cholesterol levels tend to increase. However, individuals with pre-existing high cholesterol or certain medical conditions may need to adjust their keto diet to avoid further elevating their cholesterol levels.

Recommendations for Keeping Cholesterol in Check on a Keto Diet:

• Avoid artificial trans fats, processed meats, and fried foods, as these may increase the risk of heart disease.
• Replace some saturated fats with monounsaturated fats from avocados, olive oil, nuts, and nut butters.
• Consume polyunsaturated fats, such as omega-3 fats from flax seeds, chia seeds, walnuts, and fatty fish, to help lower triglyceride levels and increase HDL cholesterol.
• Include fiber-rich foods such as nuts, seeds, berries, and low-carb vegetables, as a higher fiber intake may help lower cholesterol levels.

Frequently asked questions