Keto Boost: Supercharging Ketosis For Weight Loss

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Keto boost refers to supplements that claim to help the body reach ketosis faster and stay there, ultimately leading to weight loss. While these supplements typically contain two active ingredients – ketone beta-hydroxybutyrate and medium-chain triglycerides – there is limited evidence supporting their effectiveness.

Ketogenic diets and ketosis

The ketogenic diet (or keto diet) is a low-carb, high-fat diet that offers many health benefits. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

Ketogenic diets may provide benefits against diabetes, cancer, epilepsy, and Alzheimer's disease. The diet can help improve risk factors such as body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar.

There are several versions of the ketogenic diet, and what you eat depends on the type. They include:

• Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
• Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
• High-protein ketogenic diet: This is similar to a standard ketogenic diet but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

The most effective way to enter ketosis is by following a ketogenic diet. This involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils. It's also important to moderate your protein consumption, as too much can slow your transition into ketosis.

Practising intermittent fasting can also help you enter ketosis faster. This usually involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours.

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. It can help with weight loss and lowering your risk for certain diseases. Research shows that the ketogenic diet may be as effective for weight loss as a low-fat diet.

Ketosis can also be beneficial for people with type 2 diabetes, as it can help improve blood sugar management and reduce the need for certain blood sugar medications.

While the keto diet has its benefits, staying on it long-term may have some negative effects, including risks of low protein in the blood, extra fat in the liver, and micronutrient deficiencies. Additionally, there may be some initial side effects while your body adapts, such as diarrhea, constipation, and vomiting.

Ketone supplements

There are two main forms of ketone supplements: ketone salts and ketone esters. Ketone salts are ketones bound to a salt, such as sodium, potassium, calcium, or magnesium, and are usually found in powder form. Ketone esters, on the other hand, are ketones linked to an ester compound and are typically packaged in liquid form. Both forms of ketone supplements have been shown to increase blood ketone levels, which can be beneficial for those who want to transition into ketosis without strictly following a ketogenic diet.

Furthermore, ketone supplements are not without their side effects. They have been associated with nausea, diarrhea, and stomach discomfort. Additionally, the high amounts of minerals in ketone salts may be cause for concern, and the supplements themselves can be costly, requiring multiple servings per day to maintain ketosis.

While ketone supplements may provide a boost for those transitioning to a ketogenic diet or looking for an alternative to strict dietary restrictions, more research is needed to determine their effectiveness and long-term effects.

Ketogenic diets and weight loss

The ketogenic diet is a very low-carb, high-fat diet that has been shown to be effective for weight loss. The diet involves reducing carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis. In ketosis, your body becomes efficient at burning fat for energy and turns fat into ketones in the liver, which can supply energy to the brain and other organs.

Weight Loss Benefits

Research shows that the ketogenic diet can be as effective for weight loss as a low-fat diet. One review found that following a ketogenic diet led to slightly more weight loss than a low-fat diet, with participants losing an average of 2 pounds more. Another study in 34 older adults found that those on a ketogenic diet lost nearly five times as much total body fat as those on a low-fat diet.

The ketogenic diet works by drastically reducing carbohydrate intake, typically limiting carbs to around 20-50 grams per day. This reduction in carbs puts your body into ketosis, a state where your body uses fat for fuel instead of carbs. The diet also involves increasing your intake of healthy fats, such as fatty fish, olive oil, and avocado oil.

Other Benefits

In addition to weight loss, the ketogenic diet has been associated with other health benefits, including improved risk factors for heart disease, potential benefits for cancer treatment, and improved symptoms of Alzheimer's and epilepsy.

Considerations

While the ketogenic diet can be effective for weight loss, it may not be suitable for everyone and can be challenging to follow. It is important to consult with a healthcare professional before starting any new diet, especially if you have underlying health conditions. Additionally, there may be initial side effects while your body adapts to the diet, such as the "keto flu," which typically resolves within a few days.

Ketogenic diets and diabetes

The ketogenic diet is a very low-carb, high-fat diet that can be beneficial for people with diabetes, but there are some potential risks and drawbacks.

The ketogenic diet changes the way the body stores and uses energy, converting fat instead of sugar into energy. This shift in metabolism puts the body into a state called "ketosis", where it produces high numbers of ketones and uses them for energy instead of glucose from carbs.

Effects on Blood Glucose

The ketogenic diet can decrease blood glucose levels, which is beneficial for people with type 2 diabetes as they often experience high blood glucose. Carbohydrate intake is usually restricted for this reason, but the amount of carbs consumed should be determined on an individual basis with the help of a doctor.

Potential Drawbacks

One of the main concerns with the ketogenic diet is the potential increase in cardiovascular risk due to an unfavourable lipid profile. Additionally, long-term compliance can be difficult due to the restrictive nature of the diet.

Research and Studies

Several studies have shown the positive effects of the ketogenic diet on diabetes management. A 2008 study found that participants with type 2 diabetes who followed the ketogenic diet had greater improvements in glycemic control and medication reduction compared to those on a low-glycemic diet.

Another study from 2017 reported that the ketogenic diet led to more significant improvements in blood sugar control, A1C, weight loss, and discontinued insulin requirements when compared to other diets.

The ketogenic diet can be an effective option for people with type 2 diabetes, but it may not be suitable or sustainable for everyone due to its restrictive nature and potential health risks. It is important to consult with a doctor or dietitian before starting any new diet, especially for those with diabetes or prediabetes.

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 for children with seizures that do not respond to medications, but it can also be beneficial for adults with epilepsy. The diet is typically recommended by a physician and monitored by a dietitian, and it involves carefully measuring calories, fluids, and proteins. The name "ketogenic" refers to the fact that the diet produces ketones in the body, which are formed when the body uses fat as its energy source instead of carbohydrates.

The ketogenic diet has been shown in multiple studies to help reduce seizures in children and adults with epilepsy, and it is particularly effective for certain epilepsy conditions, such as infantile spasms, Rett syndrome, and Dravet syndrome. It can also lead to other benefits, such as increased alertness and responsiveness. Over half of children who go on the diet experience at least a 50% reduction in seizures, and some children become seizure-free.

The diet can be adapted to suit different cultures and allergies, and a dietitian will calculate the specific needs of the individual and try to include foods that they like. There are different forms of the ketogenic diet, including the classical ketogenic diet, the medium-chain triglyceride (MCT) ketogenic diet, the modified Atkins diet, and the modified ketogenic diet. The classical diet includes very little carbohydrate and protein, with most of the fat coming from cream, butter, oil, and other naturally fatty foods. The MCT diet includes some fat from naturally fatty foods and a supplement of MCT oil or emulsion, allowing for more carbohydrates and potentially offering more variety. The modified Atkins and modified ketogenic diets are more flexible, allowing for more protein and using approximate portion sizes instead of weighed recipes.

The ketogenic diet is not without its drawbacks, however. It can be challenging to follow due to its restricted food choices, and it may cause side effects such as constipation, hunger, vomiting, and lack of energy at the start of treatment. Additionally, the diet does not provide all the necessary vitamins and minerals, so vitamin and mineral supplements are often recommended. Despite these considerations, the ketogenic diet remains a valuable treatment option for epilepsy, particularly when other medications have proven ineffective.

Frequently asked questions