The ketogenic diet has gained considerable popularity in recent years as a method for weight loss and improving overall health. With the rise of keto, numerous apps and meal delivery services have emerged, each promising to simplify the process of adopting and maintaining a ketogenic lifestyle. One such system is the Simple Keto System. This article aims to provide a comprehensive review of the Simple Keto System, drawing upon user reviews, scientific research, and expert opinions to offer a balanced perspective.
What is the Keto Diet?
The ketogenic diet (KD), often shortened to "keto," is a dietary approach characterized by high fat intake, very low carbohydrate consumption, and moderate protein intake. This macronutrient distribution forces the body into a metabolic state called ketosis. In ketosis, the body shifts from using glucose (derived from carbohydrates) as its primary energy source to utilizing fat. The liver converts fats into ketone bodies, which then serve as an alternative fuel source, particularly for the brain.
Types of Ketogenic Diets
There are several variations of the keto diet:
- Standard Ketogenic Diet (SKD): The most common form, typically consisting of 70% fat, 20% protein, and 10% carbohydrates.
- Cyclical Ketogenic Diet (CKD): Involves periods of higher carbohydrate intake, such as five ketogenic days followed by two high-carb days. This is more suited to bodybuilders or athletes.
- Targeted Ketogenic Diet (TKD): Allows for carbohydrate consumption around workout times.
- High-Protein Ketogenic Diet: Similar to SKD but with a higher protein ratio, often around 60% fat, 35% protein, and 5% carbs.
The standard ketogenic diet (SKD) is the most researched and commonly recommended.
The Science Behind Keto
When following a diet containing a balanced amount of fats and carbohydrates, the substrate for ATP production is glucose, which can undergo glycolysis to produce energy or glycogenesis to produce glycogen. During a KD, glucose is replaced by lipid compounds, which leads to a decrease in glycolysis and increases ketogenesis. Ketone bodies are metabolites that are endogenously synthesized during not only adherence to a low-carbohydrate and high-fat diet, but also physiological periods such as short-term fasting or prolonged starvation. Reducing carbohydrate supply with simultaneous increase in fat intake decreases blood glucose level, which in turn lowers insulin levels. This situation, along with high concentration of adrenaline, leads to the release of free fatty acids (FFAs) from triacylglycerols (TAGs) and glycerol from adipocytes, through the action of hormone-sensitive lipase. Under standard conditions, the acetyl-CoA molecule can be utilized in the Krebs cycle through oxaloacetate-mediated incorporation. However, when the carbohydrate supply is low, the hepatic pool of oxaloacetate is used up for the needs of glucose synthesis in the process of gluconeogenesis. The acetyl-CoA molecule is then used to produce acetoacetate (the first ketone body formed, which is also a precursor for other ketone bodies), which is later spontaneously converted, as a result of decarboxylation, to acetone or reduced to β-hydroxybutyrate by 3-β-hydroxybutyrate dehydrogenase [5, 23]. The produced ketone bodies are released from the liver into the bloodstream. Ketone bodies are primarily catabolized in the mitochondria of extrahepatic tissues to acetyl-CoA, which is oxidized via the TCA pathway (Kerbs cycle, tricarboxylic acid cycle) and releases energy. In particular, this happens in the heart, skeletal muscles and brain and constitutes an alternative energy source. Ketone bodies are also directed to lipogenesis or sterol synthesis pathways, or are excreted in the urine [21]. The mechanism of energy production participated by ketone bodies is more efficient than with the participation of glucose, due to the fact that ketone bodies bypass the glycolytic pathway by entering the Krebs cycle directly [5]. The production of ketones is a physiological phenomenon. A state of increased production of ketone bodies is called ketosis. Nutritional ketosis (called “physiological ketosis”) occurs when the blood level of ketone bodies exceeds 0.5 mmol/L [45]. Ketone concentrations in blood can be elevated by such interventions as starvation, KD, prolonged exercise or fasting [46]. In the morning, after an overnight break, the content of ketone bodies is usually higher and amounts to around 0.4 mmol/L. After prolonged workout or 24-h fasting, this level rises to 1 mmol/L [46, 47], while with a diet of low-carbohydrate intake as well as during a KD, the concentration of ketone bodies can rise to more than 5 mmol/L. The level of ketosis depends on the type of diet as well as individual predisposition [48, 49].
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Benefits of the Ketogenic Diet
The ketogenic diet has been associated with several health benefits:
- Weight Loss: The keto diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger.
- Improved Blood Sugar Control: The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.
- Neurological Benefits: The beneficial effects of the ketogenic dietary therapy on neurological diseases result, inter alia, from the reconstruction of neuronal myelin sheaths, in the reduction of neuron inflammation, reduction of reactive oxygen species (ROS) production, promotion of dopamine production, repair of damaged mitochondria (which affect the disturbed neuronal metabolism in the course of numerous neurological diseases) and formation of new ones
- Other Potential Benefits: Studies have now shown that the diet can have benefits for a wide variety of different health conditions: Heart disease, Cancer, Alzheimer’s disease, Epilepsy, Parkinson’s disease, Polycystic ovary syndrome, Brain injuries.
Simple Keto System App
The Simple Keto System app is designed to help users adhere to a ketogenic diet by providing tools for tracking food intake, learning new habits, and maintaining weight loss. The app offers several features:
- Daily Food Review: Allows users to easily review their daily food intake to ensure they are staying within their macronutrient targets.
- Habit Formation: Helps users learn new habits to eat right and keep the weight off.
- Food History Export: Enables users to export their food history for tracking progress and sharing with healthcare professionals.
- HealthKit Integration: Allows users to earn extra calories each day by combining workouts with HealthKit.
The app is available for free download on iOS devices (iPhone, iPad, iPod touch, and Mac with Apple M1 chip or later) and requires iOS 13.0 or later, macOS 11.0 or later, or visionOS 1.0 or later.
User Interface and Functionality
The latest version (9) of the app features an advanced food grid, allowing users to log food the way they want. An older food grid is also available for users who prefer the previous interface. The app also offers multiple meal options, which is particularly useful for individuals on GLP-1 medications who eat multiple small meals.
Cost
The app offers in-app purchases for premium features:
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- KETO PRO: \$39.99
- Keto Monthly: \$6.99
- Stupid Simple Complete Package: \$39.99
- Premium for Life: \$49.99
- Annual Premium - SALE!
Simple Keto System Meal Plans
The Simple Keto System also offers meal plans to assist users in following the ketogenic diet. These meal plans are designed to provide the correct macronutrient ratios and calorie counts necessary for achieving and maintaining ketosis.
User Reviews of Meal Plans
User reviews of the Simple Keto System meal plans are mixed. Some users have praised the recipes as fantastic and enjoyable, while others have expressed concerns about the accuracy of the macronutrient ratios and the effectiveness of the plans for weight loss.
One user noted that the meal plans sometimes deviate from the recommended 70% fat, 25% protein, and 5% carb macro ratio. When they inquired about this, they were told not to worry and to simply follow the plan. However, this user experienced weight gain while following the plan.
Another user reported that the meal plans included ingredients they had specifically asked to avoid.
Customer Service and Refunds
Several users have reported negative experiences with the Simple Keto System's customer service. Some users have had difficulty canceling their subscriptions and obtaining refunds.
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One user accidentally subscribed and was charged nearly \$30. They reported that the phone number for customer service simply hangs up after stating that all representatives are busy.
Another user requested a refund within 24 hours of purchase but was repeatedly referred to a customer service survey that concluded their complaint had been satisfied, despite the user's dissatisfaction.
However, some users have reported positive experiences with customer service, with one user stating that customer service responds within 24 hours and that they were able to receive a refund.
Alternatives to Simple Keto System
Given the mixed reviews of the Simple Keto System, it may be worthwhile to explore alternative keto meal delivery services and apps. Some popular and highly-rated options include:
- Factor 75: Prepared keto meals with mostly organic, non-GMO ingredients. Known for comfort-style food and dietician-approved meals.
- Green Chef: Keto meal kits with creative recipes and high-quality, mostly USDA organic ingredients.
- Home Chef: Keto-friendly meal kits with the most variety of any service, offering options to swap or double the protein in any meal.
- Pete's Real Food: Prepared keto meals with paleo-friendly ingredients, offering a convenient option for those who prefer paleo-style meals.
Potential Risks and Side Effects of the Ketogenic Diet
While the ketogenic diet offers several potential benefits, it is essential to be aware of the possible risks and side effects:
- Keto Flu: During the initial adaptation phase, some individuals may experience symptoms such as fatigue, headache, nausea, and constipation, often referred to as the "keto flu."
- Nutrient Deficiencies: The restrictive nature of the keto diet may lead to nutrient deficiencies if not carefully planned.
- Kidney Stones: Increased risk of kidney stones due to high fat and protein intake.
- Digestive Issues: Some individuals may experience digestive issues such as constipation or diarrhea.
- Ketoacidosis: In rare cases, the keto diet can lead to ketoacidosis, a dangerous condition in which the body produces more ketones than it can use, leading to a buildup of ketones in the blood. This is more likely to occur in individuals with type 1 diabetes or those taking certain medications.
It is crucial to consult with a healthcare professional or registered dietitian before starting a ketogenic diet to ensure it is appropriate for your individual health needs and to minimize potential risks.