The keto diet is everywhere right now—but is it right for everyone? Before you cut carbs and load up on fat, it’s important to understand what this diet really does and who it’s for.
What Is the Keto Diet?
The ketogenic diet is a very low-carb, high-fat diet designed to put your body into a metabolic state called ketosis. In ketosis, your body burns fat instead of carbohydrates for energy, producing ketones in the process. Ketones are an alternative fuel source made by the liver from fat, and they’re primarily used when glucose is in short supply (like during fasting or low-carb diets).
The aim of the keto diet is to drastically reduce carbohydrate intake—usually to under 50 grams per day—to keep insulin levels low and promote fat burning.
The keto diet was originally created to treat epilepsy, and while it’s still used in some medical settings, it’s not recommended for everyone.
The Potential Benefits of Keto
While keto isn’t magic, it does have some benefits—especially in the short term.
Weight loss: Cutting carbs can result in a quick initial weight loss, mostly from water, followed by fat loss if consistent.
Appetite control: High-fat meals help curb hunger, which can also contribute to weight loss.
Blood sugar regulation: By significantly reducing carbohydrate intake, the keto diet lowers the amount of glucose in the bloodstream. This can help stabilize blood sugar levels and improve insulin sensitivity.
Potential Dangers
Despite the benefits, there are many concerns—especially for long-term use:
Sustainability: Strict carbohydrate limits can be difficult to navigate, especially during family outings, events, and busy days. Finding keto-friendly foods and staying within carb limits can be challenging—especially when you’re also trying to meet your other nutrient needs.
Nutrient deficiencies: Eliminating food groups can cause a lack of vitamins, minerals, and fiber.
Digestive issues: Low fiber intake and increased fat consumption may lead to constipation, bloating, and GI discomfort.
“Keto flu”: When starting the keto diet, many people experience headaches, fatigue, irritability, nausea, and more. This is likely due to dehydration, changes in gut bacteria, and metabolic changes.
Carbs Aren’t the Enemy
There’s a common belief that eating carbs leads to weight gain, but the science doesn’t back that up. The issue isn’t carb themselves—it’s consistently eating more calories than your body needs.
Carbohydrates from whole foods like fruits, vegetables, legumes, and whole grains provide important nutrients and fiber. They support digestion, help regulate energy levels, and can actually make meals more satisfying.
Yes, cutting carbs can lead to quick weight loss—but the restrictive nature of keto makes it hard to stick with long-term. Carbs aren’t inherently “bad,” and for most people, including them as part of a balanced diet is a more sustainable and realistic approach to health.