You might have heard of the ketogenic or “keto” diet. It was first used by diabetes patients but is now used for functions like weight loss. The goal is to make people’s diets low-carb and high-fat. This is a healthy fat found in foods like fatty fish and avocados. The result is people get their energy from stored fat instead of food carbs, which results in weight/fat loss. Protein levels are moderate. There are other versions of this diet including ones that increase carbs before exercise or increase protein. These are still the keto diet but have a twist on the original plan. There’s also the keto alkaline diet.
The main difference in this version is it reduces the acidity of foods that were part of the original keto diet. Foods can’t make the blood acidic or alkaline but can affect the pH levels of saliva and urine. The goal of this version is to focus on adding alkaline foods. The main goal is still to put your body in a state of ketosis. This causes your body to produce more ketones and get energy from fat stores. However, the key difference this time is it tries to keep your body in an alkaline state.
What’s the Keto Diet?
Let’s start with the basic keto diet before taking up the alkaline version. The “keto” in the ketogenic diet is about letting the body make small molecules known as “ketones.” This is a fuel source the body can use instead of blood sugar it gets from the last meal you just ate.
When you cut carbs the liver produces ketones. This is supposed to be a backup system for times you can’t eat for whatever reason. However, it’s possible to “hack” the body’s system so you can use this process to lose weight.
The keto diet is low-carb, moderate-protein, and high-fat. Since you can’t get energy from carbs, you’ll be getting them from ketones. They’re used throughout the body to provide energy and mainly in the brain.
This is important since the brain can’t get energy directly from fat, unlike the body. It can only juice up from blood sugar (glucose) or ketones.
So, when you use the keto diet the body gets its energy from fat. It turns your body into a fat-burning machine to supply it with energy. Then when your insulin levels get super-low it’s then easier for the body to burn fat for energy.
This diet can provide several benefits. The main one is you can lose weight/fat since your body is getting energy by burning fat. However, you can also get other benefits like steady energy supplies and less hunger. These benefits can help you to stay focused and alert.
This diet is an alternative to getting into ketosis through fasting. It’s one way to do that but it can also cause various side-effects like headaches and dizziness. It’s also tough to do workouts when you’re doing intermittent fasting (IF). The keto diet is different because you can get into a state of ketosis and still eat.
What Is the Keto-Alkaline Diet?
This is a newer version of the original keto diet. For example, in some ways, the Keto diet builds on the Atkins diet. In a sense, this version is Keto 2.0. That’s because it attempts to ditch the highly acidic foods in the original version.
This doesn’t end the main goal of the keto diet. However, it adds the goal of helping to maintain pH balance. In a sense, it’s the missing link. The ultimate goal is still to stay in a state of ketosis. However, a second goal is also to remain in an alkaline state.
The diet’s designer argues that the alkaline component was missing in the original keto. More specifically it contained many acidic foods but didn’t include enough alkaline foods.
How does this version work? It includes test strips that check a person’s alkalinity and if they’re in a state of ketosis. It’s an extra step but an important one for this version of the keto diet.
The first goal is to make a person alkaline. It should be noted this doesn’t involve their blood, but instead urine/saliva. The next step is to get the person in a state of ketosis. This is done by eating up to 70% “good” fats, 20% protein, and 10% carbs.
Here are some of the main goals of the keto alkaline plan:
- Low carbs: After 3-4 days with no carbs, the body then starts getting energy from fat stores. This is ketosis. Carbs should be at 25-35 grams so you can get into ketosis.
- Alkaline foods: This keto diet version focuses on eating more alkaline foods. They include green leafy veggies and fresh/clean water. This helps your body to become more alkaline.
- Intermittent Fasting: This allows for 13.5 to 15 hours of fasting between your dinner and the next day’s breakfast. This helps the body get energy from sources besides stored sugar.
Tips for Keto-Alkaline Diet
1. Reduce acidic foods
This might be tougher than it seems. Here are some acidic foods that you might not be aware of:
- Brussel sprouts
- Dairy (most)
You don’t have to stop eating these foods forever. However, when your body is alkaline you should stop eating them short-term.
2. Take your temperature
You should do this for about 10 minutes just before bedtime. Your temperature should be 97.6-F. This is important to show that you’ve boosted your metabolism. If your temperature is under this figure then you might have a thyroid problem.
3. Ease into the diet
It can take some time to learn about alkaline foods then add more to your diet. This should be one of your main goals in this version of the keto diet.
There are other steps you can take later. They include reducing your carbs. However, the key is to take it one step at a time. Remember this diet not only focuses on ketosis but also alkalinity.
4. Learn about alkaline foods
These include ones like green leafy vegetables. There are lots of foods you should be eating to make your body more alkaline. Make sure to do some research about them.
5. Reduce carbs
This is always important when following the keto diet. Try to keep your carbs at 5% to 10%. You’ll need them for optimal health but <10% is best.
This process is critical to get into ketosis and remain in it. On the other hand, if your carbs are too high then you’ll likely get kicked out of ketosis.
6. Live healthily
Besides diet, you can also make your body more alkaline by making lifestyle changes. They include exercising regularly, getting enough sleep, reducing stress, and lowering toxin exposure. These are all ways to become more alkaline besides the keto alkaline diet.