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Can The Keto Diet Diminish Aging Of The Brain?

July 13

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brain function, brain health, keto, ketosis

A lot of attention given to the keto diet recently. There’s evidence that shows the keto diet is beneficial for weight loss, cardiovascular health, and improved brain health. Now, there’s a new study to determine; “Can the keto diet diminish aging of the brain”?

Related reading: “How A Ketogenic Diet Benefits Your Body And Mind”

Stony Brook University professor Lilianne Mujuca-Parodi, who led the study, indicated signs of early aging in the brain can be prevented with the low-carb keto diet.

The keto diet puts a person into the state of ketosis where ketones use stored fat for energy instead of blood sugar from carbohydrates.

The keto diet is a high-fat, low-carb, with moderate amounts of protein diet. Typically including meats, eggs, cheese, butter, avocado, and oils. The keto diet excludes nearly all the common carbohydrates like bread, rice, and other grains.

How ketosis affects the brain

The Stony Brook study was developed to see the effects of the keto diet on people showing early signs of aging, yet still presymptomatic.

The researchers first found that brain aging in the form of destabilized communication between different regions of the brain usually begins in our late forties, especially near to 47. Destabilized communication between regions of the brain is associated with weaker cognition.

The researchers established brain network stability is a biomarker of aging. The research team also learned having type 2 diabetes increased the destabilization of the brain networks. Lastly, the team tested the way network stability reacted to changes in diet.

The study’s participants were divided. One group was put on a standard diet metabolizing glucose for energy. The other group was put on a keto diet where their energy came from ketosis, not sugar.

One of the results was that the participants eating the keto diet had increased brain activity and stabilized communication networks.

Diminish aging of the brain

“The bad news is that we see the first signs of brain aging much earlier than was previously thought. However, the good news is that we may be able to prevent or reverse these effects with diet, mitigating the impact of encroaching hypometabolism by exchanging glucose for ketones as fuel for neurons”, Mujica-Parodi said in a news release.

After a while of depending on ketones, the brain isn’t able to use glucose for its energy. So by increasing the energy that’s available to the brain, the hope is the brain will restore itself to be more youthful.

In the world of Alzheimer’s research, ketones are being looked at as a therapeutic way of treating the disease. A different study at the National Institute of Aging found that an increased amount of ketones might help to fight Alzheimer’s Disease.

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

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Dark Chocolate and Keto Dieting?

by Ryan Roberts

July 6

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Brain Health, Keto Diet, Keto Snacks

brain function, brain health, keto, keto and diet, keto meal planning

High-quality dark chocolate is a very nutritious, slightly sweet, delicious treat for the keto dieter.

Dark chocolate is loaded with minerals and antioxidants and includes a fair amount of fiber.

But with so many carbohydrates (11.6g per 100g serving) how can dark chocolate have a place in the keto diet? Here we’re going to talk about enjoying dark chocolate as part of the keto diet.

** This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. We only recommend products and services we can stand behind. Thank you very much for your support. **

First, what is dark chocolate?

Dark chocolate is a mixture of cocoa, fat, and sugar. It’s different from milk chocolate. Milk chocolate is made with milk solids, more sugar, and more cocoa.

Some sugar is used in the production of dark chocolate to offset the cocoa’s bitterness. But far less sugar is used than what’s used in milk chocolate.

However, not all dark chocolate is the same. Each bar of dark chocolate can vary in how much cocoa and sugar are used. The amount of cacao found in a bar determines how dark the chocolate will be and its quality.

Related reading: “Cocoa and Chocolate in Human Health and Disease“

Generally speaking, a quality bar of dark chocolate will contain at least 70% cocoa, usually producing a bar with less sugar as well. These higher-quality bars are especially rich in flavonoids. Flavonoids are a strong antioxidant and dark chocolate contains more of it than red wine, black tea, or apples.

Related reading: “Flavonoids: an overview“

Because dark chocolate is so full of flavonoids it has been associated with many health benefits. These benefits include a lower risk of heart disease and improved brain functions.

Related reading:

“Chocolate consumption is inversely associated with a calcified atherosclerotic plaque in the coronary arteries: the NHLBI Family Heart Study“

“The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people“

The carbohydrates in dark chocolate

Most sweets contain a lot of carbohydrates and have to be radically restricted by the keto diet. But in comparison, high-quality dark chocolate contains fewer carbs. For example, an ounce of 70-80% dark chocolate may have 13g of carbs with 3g of fiber, resulting in about 10g of net carbs.

Fiber is a carb we can’t fully digest. Because of that, we can subtract it from the listed carbohydrates.

Are dark chocolate and keto dieting compatible?

You can enjoy the delights of high-quality dark chocolate so long as it doesn’t exceed your daily carb limit. The standard keto diet limits your carb intake to just five percent of your calorie intake. Therefore you would be limited to 25g of carbs on a 2000 calorie/day diet. So one ounce of chocolate would be about 40% of your daily carbohydrates for the day.

Related reading: “How To Make A Keto Meal Plan“

It really depends on what else you eat during the day. If you want to have some dark chocolate you’ll have to plan your food for the day accordingly.

It’s imperative that you choose high-quality dark chocolate containing at least 70% cocoa. The greater the amount of cocoa the healthier the chocolate will be, but also the more bitter it will taste. Start with a 70% bar then buy chocolate with greater amounts of cocoa until you find your “bitterness limit”.

Having said that, keep in mind that portion control is key. Because an ounce of chocolate isn’t a whole lot you can easily find yourself eating too much chocolate and knocking yourself out of ketosis.

Wrapping it up

Dark chocolate is loaded with antioxidants. It’s made from cocoa, fat, and sugar and contains less sugar than milk chocolate. The higher the cocoa percentage the better the quality.

An ounce of 70-80% dark chocolate may have 13g of carbs with 3g of fiber, resulting in about 10g of net carbs.

There’s room for dark chocolate and keto dieting if your dark chocolate is at least 70 percent cocoa in a keto diet. But portion control is key to avoid consuming excessive carbs.

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

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The Keto Diet Over 40

by Ryan Roberts

April 29

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Brain Health, Keto Diet, Weight Loss, Wellness

brain function, brain health, keto, keto and diet, wellness

Many people associate pain and illness with aging. But aging doesn’t mean you have to become sickly, or shouldn’t. In this article, we’ll talk about aging and health as well as how lifestyle and diet contribute to living a long and healthy life.

Health over 40 and keto

Aging does include some diminishment in our body’s functions, but it doesn’t need to be debilitating or create isolation for us. Unfortunately, for many of us aging is debilitating to various degrees. The processed, high-carb, food of the standard American diet doesn’t help either.

Instead of viewing aging as an unfortunate reality, we can live our best life in terms of physical and mental health and any age with a good diet. There are a lot of advantages to eating the keto diet over 40.

Ketogenic diet benefits

For many people, aging includes becoming overweight and having to deal with insulin-related conditions such as diabetes. Diabetes can lead to other serious conditions like kidney disease, loss of vision, etc. A benefit of the keto diet is how it improves our insulin resistance.

When we’re over forty we need to start thinking about osteoporosis which affects our bone density making them more fragile and brittle. Increasing our intake of calcium through consuming more milk products isn’t the right answer. Curiously, the countries with the highest levels of dairy consumption are also the countries with the greatest occurrence of osteoporosis. It’s better to follow the keto diet which is inherently low in toxins that hinder the absorption of nutrients, it’s also rich in micronutrients instead of overloading on a specific nutrient (i.e., calcium in this case).

Aging brings with it more pain from injuries compared to injuries when we were younger and sometimes problems with our joints like arthritis. When we are in the state of ketosis production of cytokines is reduced reducing the effects of inflammation.

Aging adults often have deficiencies in important nutrients like B complex vitamins, vitamin D, iron, and fats. The more highly nutritious foods included in a keto diet provide an excellent source for these nutrients.

Blood sugar control

Doctors know there is a relationship between poor blood sugar and brain-related diseases such as Alzheimer’s, Parkinson’s, dementia, etc. Some of the contributing factors may be:

- Excess carbohydrate consumption
- Insufficient dietary fats and cholesterol
- Oxidative stress

Following a keto diet will help to control your blood sugar and improve your nutritional intake. This in turn improves your insulin response and helps to protect you from the memory problems that come with aging.

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Keto and aging

The foods consumed in a keto diet are highly nutritious per calorie consumed. That’s important since the metabolic rate decreases as we age, meaning we need fewer calories as we age, but we have the same nutrient requirements as to when we were younger.

A person over 40 will find it more difficult to live on junk food compared to someone in their twenties. So it’s even more critical for an older person to consume food that supports health and fights disease. It can literally be the difference between enjoying your golden years or living with pain and suffering.

The standard American diet, which most people choose and are also what is provided by hospitals and retirement/nursing homes, is a high-carb diet loaded with grains and sugar.

A diet that is low-carb and rich in fats and protein is much better at controlling insulin sensitivity, reduces cognitive decline, and promotes overall health and wellness.

Longevity and ketosis

Improving our chances of feeling good and functioning well for the remainder of our life is never a bad idea. We can start doing better at any time, although the sooner we start the better, it’s never too late to start. Even people who have neglected their health for many years can begin a keto diet and repair or reverse some of the damage done to their bodies.

Having said that, the earlier we start making changes to improve our health and longevity, the better.

In summary

Every one of us knows we’re getting older and death is inevitable. However, we now have the knowledge to control our quality of life to some degree. Even though we are living longer than ever now, we are also getting sicker by following the standard American diet. The keto diet helps to improve our health as we age beyond 40 allowing us to flourish instead of getting sick and enduring pain in our later years.

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Comparing Dirty Keto And Clean Keto

by Ryan Roberts

April 23

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Keto Diet, Weight Loss, Wellness

athletics, brain health, clean keto, dirty keto, endurance, keto and Brain-Derived Neurotrophic Factor, keto and diet, keto and weight loss

A lot of people have been helped with their weight management journey by following the Keto diet. Although it’s a diet that’s been divided. One version of the diet starter ~100 years ago. The second is more modern and influenced by today’s eating patterns. The second version of the keto diet is “dirty keto” and the first is “clean keto”.

How do you figure out which keto diet is right for you?

The keto diet is useful for weight loss and weight control. Many studies show there is a wide variety of other health and wellness benefits. Clean keto helps to increase energy levels, improve brain function, and athletic performance. Dieters who are experiencing the clean keto benefits may wonder what the newer “dirty keto” has to offer compared to “clean keto”. So let’s spend some time comparing dirty keto and clean keto.

Comparing dirty keto and clean keto

Clean keto

The basis of clean keto is to eat a fixed number of macronutrients composed of high-fat, moderate protein, and a very low amount of carbohydrates. These macronutrients will give you the energy your body needs while you lose body fat without feeling hungry, weak, or fatigued. By reducing your consumption of carbohydrates your body enters a state of ketosis. When you’re in ketosis your body’s primary source of energy is ketones, not sugar. Ketones are made in your liver by converting fat. They are a fantastic energy source for both body and brain and increase the Brain-Derived Neurotrophic Factor (BDNF). From Wikipedia, “BDNF acts on certain neurons of the central nervous system and the peripheral nervous system, helping to support the survival of existing neurons, and encouraging growth and differentiation of new neurons and synapses.”

Most of your calories come from healthy fats, nuts, and seeds. Be mindful that some nuts and seeds are suited to the keto diet more than others. Nuts and seeds with the highest amount of fat and the lowest amount of carbs are the ones you want to include in your keto diet (i.e., almonds, brazil nuts, walnuts, chia seeds, flaxseeds, etc.). The keto diet allows for eating lots of leafy green vegetables and other low-carb vegetables. Additionally, eat moderate amounts of protein from meat, fish, poultry, and eggs. Lastly, you curb your sweet tooth with a piece of 90% dark chocolate.

Some foods to avoid on the keto diet are those with high amounts of carbohydrates. Limit your consumption of fruit due to the high sugar content and avoid fruit juices entirely for the same reason. Avoid grains, legumes, and root vegetables because of their carb count.

Dirty keto

The dirty keto diet follows the same macronutrient guidelines as the clean keto diet. The difference is with dirty keto it doesn’t matter where those macronutrients come from. For example, dirty keto allows you to have a fast-food hamburger, pork rinds, and Cheese Whiz. Whereas clean keto encourages good fats, grass-fed meats and butter, wild-caught fish, and avocados.

Can you control your weight with a dirty keto diet?

It’s certainly possible, but most of the benefits stop there. There are notable deficiencies that you should be aware of. To begin, the dirty keto diet won’t provide you with the micronutrients you need such as vitamins and minerals needed for general health. Additionally, processed foods are loaded with sodium that can cause inflammation and bloating.

On top of that you’re more likely to put any weight you lose back on, have more cravings, and feel less satiated. Dirty keto foods may cause cravings, bloating, and a feeling of withdrawal. These are all symptoms associated with the so-called “keto flu”.

You are what you eat

When your digestive system is healthy the small and large intestines are built with a paper-thin lining. In normal healthy conditions, only water and digested food will enter your blood. When you’re experiencing inflammation of the intestines, or consume inappropriate food, the intestine’s lining becomes too porous.

Diets that include processed food with their added chemistry like those included in a dirty keto diet can damage the intestinal lining, making it more porous. This also affects the balance of both the good and bad bacteria found in our intestines. This condition of unbalanced bacteria can allow the bad bacteria to get out of control further increasing how porous the lining becomes. Resulting in a “leaky gut”, also called “intestinal hyperpermeability”, allowing toxins, bacteria, and particles of undigested food to get in your blood and move through the rest of the body including the brain.

Your gut affects your mental state and overall physical feeling. Likewise, your mental state affects your gut and its health, making the clean keto diet the better choice for your brain’s well-being.

Summary

Even though dirty keto seeks the same macronutrients as clean keto does, there are some stark differences between the two diets and how they influence your body and brain. A dirty keto meal is better than a standard American diet meal and can be eaten as a contingency meal, but a dirty keto diet shouldn’t be used as part of a continuing healthy eating program. Follow a clean keto diet instead and you’ll be successful at controlling your weight, increasing your energy level, as well as giving your brain a healthier, longer-lasting fuel.

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Does Keto And Alcohol Mix?

by Ryan Roberts

April 16

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Keto Diet, ketosis

alcohol and keto, brain function, brain health, keto, keto and beer, keto and cocktails, keto and liquor, keto and spirits, keto and wine, wellness

The question comes down to this, can you stay in ketosis and still enjoy an adult beverage or two? This article will tell you everything you need to know.

A lot of “ketoers” (keto dieters) feel like alcohol is taboo in their diet. There are some good reasons for thinking this way. Besides just being generally unhealthy alcohol can be counterproductive for ketoers.

Here we’re going to discuss whether you can, or should, have alcohol while on a Keto diet as well as provide a shortlist of keto-friendly alcohol and some that are not so keto-friendly.

Does keto and alcohol mix?

The way keto works

Before we get into what the effect of alcohol is on a keto diet we need to understand what a keto diet is. It’s a strict diet of high-fat, medium protein, and low-carbs that puts your body into a state of ketosis.

Normally your body runs on glucose as its primary source of energy. Regardless of your body’s state of activity, it’s using energy to keep everything functioning well. If you don’t eat enough carbohydrates you will have a deficit of glucose to fuel your body.

Luckily, your body is able to burn fat for energy when your stored glucose is depleted. It’s our body’s ability to do this that makes the Keto diet so effective for weight loss. When your body is using fat as its primary fuel source you are in the state of ketosis.

For more information about getting started on the keto diet go to “Custom Keto Diet Planning”.

Is alcohol bad for keto?

The medical profession’s consensus is that alcohol is generally unhealthy and it’s not too good for that keto diet either. There are plenty of reasons for this and we’ll look at 6 of them here:

1 – A lot of alcohol is loaded with carbs

The reason alcohol is bad for the keto diet is that many types of alcohol are loaded with carbs. Since too many carbs will knock you out of ketosis, any high-carb beverage is bad for keto. Even one dose of glucose will impact your weight loss effort by reducing your body’s glucose tolerance, which in turn makes you more sensitive to carbs. Then the consumption of carbohydrates leads to blood sugar spikes taking you out of ketosis.

Additionally, there are studies showing that low-carb dieters can suffer physical damage by reintroducing high levels of carbohydrates to their diet suddenly. The study’s subjects had elevated biomarkers in their blood that indicates blood vessel damage.

Just how bad are the different alcohols?

Keto and wine

In reality, wine is comparably low in carbohydrates with +/- 2g in a small glass. Even the strictest ketoer could nurse a couple of glasses (about 9 fl.oz.) and keep their total carbs under the 20g daily keto limit!

Dryer wines are preferred on the keto diet because they have less sugar than the sweeter varieties. Also beware of the sweet dessert wines which are loaded with sugar, which is obvious since they’re so sweet. Five ounces of a Muscat or Sherry will add over 200 calories and 20g of carbs.

Keto and beer

Beer is especially high in carbohydrates, having 13g or more of carbohydrates. Beer is made with wheat, barley, and corn for the most part. Its ingredients give the beer a lot of bioavailable carbs the will move you out of ketosis very quickly.

Drinking large amounts of beer regularly is an obstacle to lose weight, or trying to keep it off. There’s a reason we say “beer belly”

Overall, avoiding beer and choosing lower-carb beverages is necessary to stay in ketosis. Fortunately, there are low-carb options if you really want a cold one, we call them lite beers.

Liquors and spirits

Pure spirits are practically a zero-carb beverage (gin, vodka, whiskey, etc.). So they won’t likely take you out of ketosis, however, we’re talking about 80 proof alcohol; moderation is key.

The issue with drinking spirits and liquors is the addition of the mixer to make them a little more drinkable like a “Tequila Sunrise” versus a shot of tequila.

Mixers are typically loaded with sugar and made from sodas and fruit juices, that are full of carbs, to balance the alcohol. So be mindful when choosing mixers and pick those that are low in sugar carbs (i.e., sugar-free tonic and seltzer, diet sodas, etc.).

Even though liquors have virtually zero carbs, they have calories. Calories won’t take you out of ketosis, but they will add weight to your body or make it harder to lose weight.

2 – Alcohol and metabolism

On the keto diet, your metabolism works very specifically to keep you in ketosis. Sadly, alcohol can interfere with your metabolism and your ability to stay in ketosis. Some of that interference is caused by byproducts produced by alcohol. Those by-products can cause a sudden burst of energy, but this may also stop ketosis.

Some alcohol byproducts are phosphatidyl ethanol, acetate, and acetaldehyde. All of these byproducts are quite toxic and your body tries to metabolize them like any other poison, prioritizing the toxins over burning sugars or lipids. Meaning, drinking alcohol often enough you will spend more time metabolizing its byproducts which can result in fat storage.

3 – Alcohol is calorie-dense

Alcohol can be low-carb, but all alcohol is pretty high in calories. Calories aren’t as troublesome as carbs on a keto diet, you should still be aware of how the additional calories will impact your weight goals. If you’ve gone keto to lose weight then you are most likely watching your calories since you won’t lose weight without being calorie deficient.

Alcohol is calorie-dense. For example, wine, gin, and beer have 123, 73, and 154 calories respectively. That may not sound too bad, but you can see how easily the calories can add up with just 3 or 4 drinks.

For a quick point of reference, a Snickers bar (2 oz) contains 280 calories. That’s equivalent to a 30-minute run. Just two beers have more calories than a Snickers bar!

4 – Alcohol impairs your judgment

Other than causing you to make poor decisions it leads people to make poor food choices. If you go for drinks with your friends it’s wise to evaluate yourself and your willpower. Will you really hold to a keto diet after downing a few cold ones before your friends start ordering non-keto appetizers?

What about the day after? Will you have the self-control to avoid the “hangover munchies”?

5 – Your alcohol tolerance on keto

It’s likely you’re drinking less alcohol while you’re on the keto diet, so your tolerance will be much lower than before. On top of that, your glucose tolerance also drops when you’re in ketosis making your body more sensitive to any carbs or sugars you eat. This also means you will feel carb crashes more as well.

Because most alcoholic drinks are full of both carbs and sugars you may find your emotions and energy level will be on a rollercoaster too.

6 – Alcohol is generally unhealthy

The number one reason alcohol is thought to be unhealthy for ketoers is that it’s simply unhealthy. It’s not nutritional. It’s kind of the opposite of being nutritional, taking away nutrients your body has when you began drinking, interfering with digestion, and absorbing nutrients.

Not all alcohol is without nutrition. Red wine and beer are known to have antioxidants and B vitamins, respectively. But for the chronic drinker, the negatives outweigh the positives of alcohol.

Which alcohols are best for keto?

As stated early alcohol isn’t ideal for dieters wanting to stay in ketosis. Alcohol might lead to more fat storage due to our metabolism. But having an occasional drink isn’t the end of the world. It’s possible to have a drink or two if you pick some low-carb drinks that won’t derail metabolism.

Alcohol with low-carbs

If you’re on a keto diet, be sure to drink only low-carb drinks. If you like your drinks neat, you’re in luck because most hard drinks are carb-free, meaning them without worrying about exceeding your carb limit!

Still, remember alcohol can negatively affect your state of ketosis even if it’s not a high-carb drink. Here’s a shortlist of low-carb drinks for you to enjoy without too much guilt.**

- - - Gin, tequila, rum, vodka, or whiskey neat for zero carbs.
    - Wine (red or white) has 3-4g of carbs
    - Light beer averages 3g per can

Low-carb mixes

The next point of cation is your choice of mixer for your cocktail. The popular cocktails are typically made with high-carb juice, soda, or an energy drink. To make a tasty low-carb drink use a carb-free mixer like these:

- - - Sugar-free tonic water
    - Seltzers
    - Diet sodas
    - Carb-free juice mixers like Crystal Light

Whether you’re on a keto diet or not it’s imperative you know your limit regarding alcohol. But if you’re on the keto diet you need to set a limit much lower than usual. There are many reasons to keep your drinking to a minimum:

- - - Drinks are loaded with empty calories, meaning calories without nutrients
    - Drinks may increase your chances to gain weight and take you out of ketosis
    - Drinks have a tendency to drain you or nutrients, leading to nutritional deficiencies
    - Excessive drinking can lead to physical and mental health issues

According to the Mayo Clinic, moderate drinking generally means one drink a day for women and up to two drinks a day for men. Examples of one drink include:

- - - Beer: 12 fluid ounces (355 milliliters)
    - Wine: 5 fluid ounces (148 milliliters)
    - Distilled spirits (80 proof): 1.5 fluid ounces (44 milliliters)

In summary

A lot of keto dieters believe alcohol is a no-no for anybody on a keto diet. But it’s not that simple. Choosing to include alcohol with a keto diet hinges on a number of factors. There are some things to consider before heading out:

- There are a lot of varieties of alcohol and some are low-carb. Hard liquor is all but carb-free and wine has 3g of carbs or less per glass
- Despite some alcohol being carb-free, all alcohol generates toxic byproducts that your body has to metabolize. Unfortunately, your body makes it a priority to burn the toxins first which can take you out of ketosis
- Regular, or frequent, consumption of alcohol can cause your body to store fat
- Be sure to use low-carb alcohol and mixers for your drinks

Keep all this information in mind and you should have no trouble including alcohol (in moderation) in your keto diet.

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.