Last week, we published a post about intermittent fasting and the benefits of fasting in general. If you haven’t read it yet, I encourage you to do so because what follows is closely related. In today’s article, we’ll discuss how to implement an alkaline ketogenic diet.
How to Implement an Alkaline Ketogenic Diet
Origins of the Ketogenic Diet
The ketogenic diet was a term coined by Dr. Russell M. Wilder at the Mayo Clinic in 1921. It refers to a therapeutic intervention designed to induce a state of ketosis, replicating the body’s response during fasting. In the 1920s, the ketogenic diet was introduced as a treatment for epilepsy. This therapy was widely used for two decades, but its popularity waned with the advent of antiepileptic medications.
What Are Ketone Bodies?
When fasting depletes the body’s glucose and glycogen stores in the liver, the body is forced to derive energy from fat reserves. As fat is metabolized, ketone bodies are produced, serving as an excellent energy source for both the body and brain. In the ketogenic diet, energy is derived from dietary fats instead of glucose.
Ketone bodies are chemical compounds generated during ketogenesis, a process in which body fat is broken down and used as an energy source.
Until recently, ketone bodies were believed to be toxic substances. Today, however, they are recognized as a vital fuel for cellular mitochondria and the brain.
High-carbohydrate diets spike blood glucose levels and, consequently, insulin levels, leading to insulin resistance. This resistance is a precursor to numerous health conditions and contributes to weight gain and obesity, particularly in the abdominal area.
Using fat as an energy source has proven to be a more efficient method than glucose, as it prevents glucose spikes and, therefore, insulin surges.
The ketogenic diet mimics the body’s natural response during fasting, offering numerous benefits.
Ketosis and Ketoacidosis
It’s essential to distinguish between ketosis and ketoacidosis. Ketoacidosis is an advanced form of ketosis, a pathological condition that typically occurs in individuals with poorly managed type 1 diabetes or severe alcoholism. In ketoacidosis, the body enters an acidic state, which can lead to coma or even death. This condition requires urgent medical attention.
A healthy individual will never experience ketoacidosis simply by following a ketogenic diet.
Benefits of the Ketogenic Diet:
- Prevention of Neurodegenerative Diseases: It helps prevent Alzheimer’s, Parkinson’s, and dementia, improving memory and cognitive functions. The brain thrives on fat, which now accounts for 70% of its energy source, rather than sugar as previously thought. This results in enhanced focus and mental clarity.
- Improved Brain Function: Like fasting, the ketogenic diet improves brain function through ketone bodies, which reduce oxygen consumption and optimize mitochondrial function. It protects neurons, encourages the growth of axons and dendrites, and supports neurogenesis.
- Weight Management: It helps control weight and reduces body fat, particularly around the abdomen, without the classic yo-yo effect. Fats are satiating and suppress appetite due to the presence of *cholecystokinin*.
- Cardiovascular Health: Contrary to the outdated belief that fat is harmful, healthy fats support heart health and are not inherently fattening. Historical manipulation by the sugar industry has falsely vilified fats.
- Diabetes Management: The ketogenic diet helps control type II diabetes.
- Cancer Support: It has been beneficial in addressing active cancers, particularly brain tumors.
- Muscle Building: It enhances muscle mass, physical endurance, and strength.
- Longevity: Like fasting, it promotes longevity by positively influencing epigenetics, activating genes associated with longevity, and extending DNA telomeres.
- Mood Enhancement: It improves mood and is useful in managing psychiatric disorders and certain cases of epilepsy.
What Does a Ketogenic Diet Entail?
Early ketogenic diets, such as the Atkins Diet in the 1970s and the later Dukan Diet, were both low-carb. However, these diets are highly acidic, causing low-grade acidosis due to their reliance on approximately 72% animal proteins (including fatty meats) and the remainder being vegetables and some fruits. While effective for initial weight loss, these diets are not sustainable long-term as they can cause health problems such as acidosis and kidney issues.
The standard ketogenic diet today consists of:
– 80% fats
– 5–10% low-glycemic carbohydrates
– 10% proteins
Notably, protein intake is kept low since animal protein, particularly meat, also raises glucose levels and spikes insulin.
Healthy Fats:
When referring to fats, the focus is always on healthy fats such as:
– Extra-virgin cold-pressed oils (olive, flaxseed, sunflower)
– Extra-virgin coconut oil (a medium-chain saturated fat that integrates well into cell membranes)
– Avocado, seeds, nuts, pure organic butter, olives, eggs, and fatty fish
– Essential fatty acids like omega-3
Trans fats, such as margarine, palm oil, and similar products, are strictly excluded.
According to Dr. Isabel Belastegui, an expert in nutrition and integrative medicine:
“At the start of this diet, some people may struggle to digest fats due to their metabolic inflexibility caused by high carbohydrate and low-fat diets.”
How to Implement an Alkaline Ketogenic Diet
Many wonder whether the ketogenic diet is acidic. The answer depends on how it is put into practice. It is possible to incorporate an alkaline ketogenic diet.
An alkaline diet is essentially a lifestyle, based on four core principles:
- Chlorophyll and Healthy Fats: Center the diet on chlorophyll-rich vegetables and low-glycemic carbohydrates. Exclude refined carbs and flours, which are acidic. Healthy fats like omega-3, -6, and -9 are crucial.
- Hydration: Use high-quality, clean, alkaline water to hydrate and detoxify the body. Herbal teas and vegetable broths are also included.
- Mineralization: Maintain mineral balance through magnesium-rich foods, alkaline water, or supplements like pHour Salts.
- Detoxification: Detox your liver now an then with HepHatic Care to help your body eliminate toxins to maintain its natural alkaline state. Detox your colon with pHlush.
Combining Ketogenic and Alkaline Principles
You can follow both ketogenic and alkaline diets simultaneously. This approach reduces free radicals in the body and cleanses the extracellular matrix.
Dr. Isabel Belastegui offers a final thought:
The effort involved in implementing the ketogenic diet or fasting enhances its effects. The mind’s impact on the body is definitive.
Starting a new diet often triggers a detox crisis as the body eliminates toxins. Consult a qualified professional to guide you through the process.
