Ready to keto? Let's break down this popular trend and whether it’s worth all the fuss.
Originally developed for epilepsy, keto is now popular for quick weight loss. True keto is strict — 70% of calories from fat, 25% from protein and just 5% from carbs. But many follow a modified version. Keto, or ketosis, helps your body burn fat for fuel when glucose is low. It can be adapted from low to moderate carbs to fit your needs.
Keto’s upper hand
It can be enjoyable: Starting keto means you might get to indulge in high-fat foods like bacon, cream and butter.
You could see quick results: By cutting carbs, your body shifts to burning stored fat for energy, which can lead to faster weight loss.
It may help reset habits: If carbs were a big part of your diet, keto could encourage a more balanced approach to carbs in the future.
Quick results, big tradeoffs
You may feel unwell: During the first few weeks, many people experience the “keto flu” — a period of flu-like symptoms as your body transitions from burning carbs to burning fat.
The initial weight loss is mostly water: The quick drop on the scale is likely water weight from the loss of stored glucose, not fat.
It can lead to a negative relationship with food: Restrictive diets like keto can trigger a cycle of over-restriction followed by overeating when “forbidden” foods are reintroduced.
Constipation is common: A high-fat, low-fiber diet can lead to constipation, adding more discomfort to the process.
It's tough to maintain: Highly restrictive diets are hard to sustain for most people in the long term, often leading to frustration and a return to previous habits.
The hidden dangers
It may increase heart risks: A high-fat diet, especially one high in saturated fats, can raise your risk of heart attack by up to four times compared to a diet with the recommended fat intake (7-10% of total calories).
Nutrient deficiencies are likely: Cutting entire food groups can leave you missing key nutrients essential for overall health.
Weight regain is common: The initial weight loss on keto is mostly water weight, which tends to return quickly when carbs are reintroduced.
Don’t restrict, balance
For lasting weight loss, moderation is key. Focus on balancing your meals with proteins, veggies and whole grains, while enjoying all foods in a healthy way. No food is off-limits. Maintaining a healthy weight and blood sugar can reduce your risk of cancer, diabetes and more. Your choices matter. Prioritize whole foods, healthy fats and lean proteins for a healthier, happier future.
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