What Are the Pros and Cons of a Keto Diet?

Although a ketogenic diet’s high fat content may aid in blood sugar regulation and promote weight loss, there are some serious concerns to be mindful of.

The original purpose of the keto diet was to cure childhood epilepsy, but it has become extremely popular as a weight-loss regimen. Coaches and social media experts alike tout the benefits of a high-fat diet. But do their claims have merit?

What are the true advantages and disadvantages of the ketogenic diet, and is it something you should try? Continue reading to find out more..

Remember that a typical low-carb diet is not the same as a ketogenic diet. The majority of low-carb diets try to limit daily carbohydrate intake to 150 grams (g), or roughly six bananas. Trusted Source. You will adhere to a daily intake of less than 50 g on a ketogenic diet in order to achieve ketosis.

Even though the first few pounds lost aren’t fat loss, many people find that the quick results encourage them to stick with the diet. Additionally, according to Research Trusted Source some of the ketones produced during ketosis may contribute to appetite suppression, which can facilitate maintaining a calorie deficit.

This concept is associated with the Warburg effect (Reliable Source). According to this, even in the presence of oxygen, cancer cells undergo metabolic alterations that cause them to preferentially utilise glucose (carbs) as an energy source.

A ketogenic diet that reduces carbohydrates and makes the body burn fat instead of carbohydrates could theoretically “starve” cancer cells. This may preserve healthy cells while weakening cancer cells rendering them more vulnerable to radiation and chemotherapy.

A single brief study from 2023 Although experts point out that this research is still in its early stages Trusted Source showed that participants who stuck to the keto diet for a longer period of time had a superior overall survival rate

Despite what proponents of the diet would have you believe, there are a few more subtle benefits of the ketogenic diet, such reduced inflammation and increased mental clarity. It’s also essential to comprehend the risks and disadvantages.

How does it appear in real life?

Most likely, you are familiar with keto as a high-fat, low-carb diet. It is, however, quite heavy in fat, maybe far greater than you realize.
Standard and therapeutic keto are the two varieties available Trusted Source. Standard keto is what you could attempt for weight loss and general health, whereas therapeutic keto is what doctors use to treat disorders like epilepsy. Their macro breakdowns seem marginally differently :

Standard Therapeutic
75% fat 90% fat
20% protein 5% protein
5% carbs 5% carbs

The diet alleged health benefits stem from the metabolic state known as ketosis. The liver in your body breaks down fats to create molecules called ketone bodies Trusted Source which your body can use as fuel. But, you won’t enter ketosis until your body has burned down all of the carbohydrates it has access to

Possible Advantages/Benefits of a Ketogenic diet:

Promotes quicker weight loss

While this sounds good, let me caution you right away: nearly all of the studies on ketogenic diets and weight loss have been done on obese subjects. Therefore if you’re trying to adopt this plan to lose the last five pounds, your results may differ.

A ketogenic diet, however, might be a wise choice for people who are significantly overweight.

This is due to a few factors. Cutting carbs will first cause you to lose water weight, which you can see on the scale right away. This fast “weight loss” will level off within the first few weeks and return to a more typical rate.

Consuming foods low in carbohydrates may also facilitate your body fat burning process. Research from 2022 Trusted Source suggests that keto may lessen insulin spikes. Insulin inhibits lipolysis, the body’s process of breaking down fat reserves, hence lowering blood sugar levels may facilitate fat loss.

Can support type 2 diabetes blood sugar management

For good reason, there has been a ton of research on the ketogenic diet and type 2 diabetes. Before injectable insulin was even a thing, low carb diets were part of the standard treatment for diabetes.

Therefore, although low-carb diets are not new, the ketogenic diet offers a unique strategy by increasing the fat content. Although the study on keto and low-carb diets has shown that they can help regulate blood sugar, there may be further potential advantages.

A 2019 study According to Trusted Source, several participants experienced a 2 year follow-up improvement in their diabetic blood indicators, and some even experienced a reverse of type 2 diabetes after following a ketogenic diet. The percentage of people with diabetes in remission was 17.6%.

But there are some disadvantages to the diet as well. A meta analysis for 2021According to Trusted Source, many participants found it difficult to continue for an extended length of time, and the benefits appeared to diminish after a year. This suggests that a sustainable eating plan with a little less restriction may produce superior long term outcomes.

Could “starve” cancer cells of nutrition

Although the use of keto as a cancer treatment is still relatively new and hotly debated, a few tiny studies have suggested potential advantages.

Might lower your chance of developing heart disease

Similar to many other possible advantages of keto, there is conflicting data on this one as well however some specialists believe keto may be beneficial for heart health.

A 2023 meta-analysis, however Blood triglycerides decreased, while HDL (good) and LDL (bad) cholesterol increased, according to Trusted Source. Another revealed no discernible rise in LDL for Trusted Source.

It is believed that the components of your ketogenic diet A reliable source influences triglyceride, HDL, and LDL levels. For instance, consuming more saturated fat might raise LDL which is detrimental to heart health. However, increasing your intake of heart healthy unsaturated fats like avocado and salmon will raise your HDL levels.

Thus, the kinds of fats you eat on a daily basis may have a greater direct impact on blood indicators for cardiovascular health than the keto diet itself.

Cons of a ketogenic diet

May result in a nutritional deficit

The keto diet doesn’t allow for a lot of fruits or vegetables because it restricts carbs to just 50 g. These are the primary suppliers of essential vitamins and minerals that your body requires to keep your cells healthy.

Most notably, iron, calcium, magnesium, potassium, and vitamins A, E, and B6 are frequently deficient in ketogenic diets Trusted Source.

If you’re following a ketogenic diet, eating lots of low-carb veggies like leafy greens, broccoli, asparagus, and zucchini will help to offset some of these shortages. Speaking with a trained nutritionist is also a wise move if you plan to follow the diet religiously for an extended period of time.

Could result in intestinal problems

You won’t be eating as many whole grains, beans or lentils if you stick to a low carb diet all of which are excellent sources of fiber. Slow digestion and constipation may result from this.

Overindulging in fat can also be detrimental to your digestive system. Gastrointestinal (GI) problems like diarrhea, cramps, bloating, and upset stomach are common in persons who attempt keto.

Could be detrimental to cardiac health

We touched on the hazards in addition to the potential advantages for heart health earlier. You run the danger of damaging your heart if you follow a ketogenic diet heavy in sources of saturated fat, such as cheese, butter, and meat.

It is well known that saturated fat raises LDL (bad) cholesterol levels, which can clog your arteries. This has to do with heart and circulatory problems.

can be challenging to maintain

Maintaining a ketogenic diet can be challenging and difficult over the long run. Additionally, there are no long-term studies on its safety, so you shouldn’t do it on your own without a healthcare provider’s supervision.

It can be quite difficult for those with busy professions and families to prepare and plan their meals in advance while following a ketogenic diet. Some people feel that becoming keto has a negative impact on their social life because it can be difficult to find keto-friendly options at restaurants and social events.

Try a more laid back approach, such as a low carb Mediterranean diet if you find that eating less carbohydrates feels good for your body. It might be an easier more sustainable decision.

In summary

Although advocates of the ketogenic diet may extol its many advantages, there are a few significant hazards to be mindful of. For instance eating a diet heavy in fat might cause digestion issues and damage to your heart. Long term evidence about the safety of keto are likewise lacking.

However, the advantages of keto may exceed the hazards for those who have type 2 diabetes and obesity.

Consult a nutritionist or your doctor if you wish to attempt the ketogenic diet, particularly if you have any medical issues. They can offer you tips on how to follow the diet in the most sustainable and safe manner.

Arun Bhagat

As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.