The ketogenic diet, conceptualized by Dr. Russell M. Wilder at the Mayo Clinic in 1921, is a therapeutic approach designed to induce ketosis, mimicking the body’s response during fasting. This article explores the intricacies of both the ketogenic and alkaline diets, examining their principles, benefits, and how they can be integrated.
Introduction to the Ketogenic Diet
The ketogenic diet was initially introduced in the 1920s as a treatment for epilepsy. In essence, when fasting depletes the body’s glucose and glycogen reserves in the liver, it compels the body to seek energy from fat reserves. The metabolism of fat results in the production of ketone bodies, which serve as an efficient energy source for the body and brain. Ketone bodies were once considered toxic, but recent understandings have overturned this belief.
High-carbohydrate diets lead to spikes in blood glucose and insulin levels, potentially leading to insulin resistance. It is crucial to differentiate between ketosis and ketoacidosis. Ketoacidosis is an advanced, pathological state of ketosis typically observed in individuals with poorly managed type 1 diabetes or severe alcoholism. In this state, the body becomes acidic, which can result in coma or even death.
Benefits of the Ketogenic Diet
The ketogenic diet offers several potential health benefits:
- Prevention of Neurodegenerative Diseases: It may aid in preventing conditions like Alzheimer’s, Parkinson’s, and dementia, enhancing memory and cognitive functions. The brain, contrary to previous beliefs, thrives on fat, which now accounts for 70% of its energy source.
- Improved Brain Function: Similar to fasting, the ketogenic diet can enhance brain function through ketone bodies, which reduce oxygen consumption and optimize mitochondrial function.
- Weight Management: It can assist in weight control and reduce body fat, particularly in the abdominal area, without the typical yo-yo effect.
- Cardiovascular Health: Healthy fats, contrary to outdated beliefs, support heart health and are not inherently fattening.
The Alkaline Diet: Principles and Claims
The alkaline diet is based on the premise that certain foods can influence the body's pH levels. Proponents of this diet suggest that the pH levels of metabolic waste, a byproduct of food consumption, can affect the body’s acidity. They believe that consuming primarily alkaline foods can prevent and cure diseases, including cancer, by creating a more alkaline body pH, arguing that cancer thrives in an acidic environment.
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Understanding pH
The pH scale measures how acidic or alkaline a substance is, with a pH less than 7 being acidic and greater than 7 being alkaline. The alkaline diet aims to shift the body’s pH through diet.
Scientific Evaluation of Alkaline Diet Claims
Despite the claims made by proponents, scientific evidence supporting the alkaline diet's ability to prevent or cure cancer is lacking. A systematic review of studies on the alkaline diet in 2016 found insufficient evidence to support these claims. While the diet can alter urine pH, it does not significantly change the pH of the entire body, which is regulated by internal processes.
Potential Downsides of the Alkaline Diet
The alkaline diet, while rich in fruits and vegetables, can be restrictive and potentially lead to malnutrition due to its low protein and dairy content.
Combining the Ketogenic and Alkaline Diets: The Alkaline Keto Diet
The alkaline keto diet combines the principles of the ketogenic diet with an alkaline focus. This approach aims to promote weight loss, improve digestion, and increase energy levels by balancing the body's pH levels while maintaining ketosis.
Rationale Behind the Alkaline Keto Diet
The primary rationale behind combining these diets is to counteract the potential acidity of the ketogenic diet with alkaline-forming foods. An overly acidic diet can lead to inflammation and chronic diseases.
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Food Choices for the Alkaline Keto Diet
The alkaline keto diet emphasizes high-fat, low-carbohydrate foods along with alkaline foods such as leafy green vegetables, broccoli, cauliflower, and other non-starchy vegetables. Protein sources should include grass-fed meat, wild-caught fish, organic eggs, and dairy products from grass-fed animals. Hydration with alkaline water and consumption of fermented foods like sauerkraut and kimchi are also encouraged.
Testing pH Levels
Testing body pH levels is essential for determining acidity or alkalinity. Methods include:
- Saliva pH Test: Using pH paper on the tongue.
- Urine pH Test: Performed first thing in the morning.
If pH levels are acidic, incorporating more alkaline foods is recommended. If levels are already alkaline, maintaining a balance of healthy fats and protein is crucial.
Potential Benefits of the Alkaline Keto Diet
- Weight Loss: The ketogenic component can lead to significant weight loss.
- Improved Digestion: The alkaline component can improve gut health by reducing acidity and inflammation.
- Better Energy Levels: Maintaining a balanced pH level supports optimal energy levels.
Practical Tips for Implementing the Alkaline Keto Diet
- Meal Planning: Plan meals in advance to ensure the availability of appropriate foods.
- Hydration: Drink plenty of water to maintain pH balance and flush out toxins.
- Healthy Fats: Focus on healthy fats like avocados, coconut oil, and nuts.
- Incorporate Alkaline Foods: Include leafy greens, berries, and citrus fruits.
- Mindful Eating: Practice mindful eating to improve digestion and prevent overeating.
- Monitor pH Levels: Regularly test pH levels to ensure they are within a healthy range.
Addressing Concerns and Misconceptions
Is the Ketogenic Diet Acidic?
The acidity of the ketogenic diet depends on its implementation. Early ketogenic diets, such as the Atkins and Dukan diets, were highly acidic due to their reliance on animal proteins. However, a well-planned ketogenic diet can be alkaline-forming by emphasizing chlorophyll-rich vegetables and low-glycemic carbohydrates, while excluding refined carbs and flours.
The Role of Metabolic Waste and Acidity
Proponents of the alkaline diet believe that metabolic waste from food consumption can affect the body’s acidity. Foods that create acidic ash include meat, fish, eggs, dairy, grains, and alcohol. However, the body tightly regulates blood pH through respiration and excretion of acids during urination.
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Alkaline Diet and Bone Health
Claims that acidic diets can lead to bone loss by forcing the body to “steal” calcium from bones have been challenged by research. Studies have found that high-protein diets are not linked to impaired calcium balance and may even assist with intestinal calcium absorption.
Alkaline Diet and Cancer
Despite claims that the alkaline diet can treat cancer by creating a less acidic environment, scientific studies have not confirmed this. While cancer cells may thrive in an acidic environment in a lab setting, altering the body’s overall pH to create a less acidic environment is nearly impossible.
The Importance of Whole Foods
Regardless of the specific dietary approach, consuming real, whole foods and minimizing processed foods and refined carbohydrates is crucial for better health and a decreased risk of illness.
Case Study: Jini’s Experience
A patient named Jini, who was overweight and had a family history of breast cancer, experienced positive results with a keto-alkaline diet. After about four days, she shifted from using glucose to ketones as her primary fuel source, leading to weight loss and improved well-being.