Pros and Cons:
There’s plenty of evidence that a ketogenic diet works wonders. Originally developed to help epilepsy patients control seizures, the high-fat way of eating has skyrocketed in popularity, thanks to its ability to melt off up to 10 pounds a week, plus improve memory by 62 percent, boost mood by 52 percent, and decrease triglycerides by 300 percent. But as anyone who’s tried keto knows, sticking with the food formula can be challenging. We start with the best of intentions and feel motivated as the pounds fall off, but symptoms like headaches, body aches, fatigue, and brain fog (aka the “keto flu”) make staying the course difficult. In fact, experts report that 75 percent of women who try keto struggle with such issues.
Why is keto so tough to maintain? “A ketogenic diet is a high-acid diet,” asserts Lynda A. Frassetto, MD, a professor of medicine at the University of California at San Francisco Medical Center. She explains that the animal proteins and dairy that make up the bulk of the keto diet are broken down into acidic compounds that can have a corrosive effect on the body’s tissues. “When we eat a high-acid diet, the body is able to neutralize the acid, but we pay a price,” notes Dr. Frassetto. That’s because the body begins to scavenge acid-neutralizing minerals such as potassium and calcium from other tissues to deal with the excess acid. This mineral depletion slows metabolism and causes those flu-like symptoms.
If intake of acidic foods remains high, the body steps up its defenses with a fail-safe measure: It packs on fat. “The body accumulates fat as a way of storing the acidity it can’t process,” explains natural-health expert Michelle Schoffro Cook, PhD. “Fat is damage control; when your fat stores are growing, it’s a sign of acidic buildup that the body is trying to buffer.”
The good news:
You can get the slim-quick benefits of keto without the downsides. The key is to enjoy foods that are rich in the alkalizing minerals that counter the harmful effects of high acid levels. “Vegetables and nuts contain precursors that the body can metabolize into compounds that neutralize the acids,” explains Dr. Frassetto. Research shows consuming more acid-reducing foods can lower the body’s overall acid level by as much as 68 percent to eliminate symptoms.
Enjoying alkaline vegetables and fruits makes the keto diet work even better. Researchers at Tufts University School of Medicine in Boston report that as the body’s acid levels come down, the function of slimming organs like the liver and thyroid improves to speed up metabolism.
And according to research at the University of Cambridge in the United Kingdom, when the body is in an alkaline state, it actually produces more ketones — the fat-burning fuel produced by a ketogenic diet. “Studies show that within about three days, your body starts burning its own body fat for energy, helping you lose weight quickly,” says Anna Cabeca, DO, who specializes in anti-aging medicine. “In this state, the body will also burn the nutritious fat that you’re consuming through your diet.” More proof: Women FIRST spoke with a report losing up to 22 pounds in just nine days on an alkaline keto plan.
Speedy weight loss is just the beginning. “You’ll experience dramatically improved focus, memory, and motivation, as well as better sleep,” promises Dr. Cabeca. “Once you’ve replenished the body’s supply of alkaline minerals, you’ll notice more beautiful skin and a youthful appearance.” Plus, studies show that an alkaline diet improves bone density and boosts the body’s defenses against everything from the common cold to cardiovascular disease.