Keto Diet: Is It Right For You?

The keto diet has gained popularity as a weight-loss method. Wondering whether it is right for you? This article explores the potential advantages and disadvantages of keto to help you make an informed decision.

Contents

• What Exactly is Keto?
• The Pros of Keto for Weight Loss
• Potential Downsides to Consider
• Tips for Trying Keto
• Final Thoughts

What Exactly is Keto?

Keto is a very low-carbohydrate, high-fat diet. Its aim is to put the body into a metabolic state called ketosis, in which it uses fat and ketones as important sources of energy instead of relying mainly on carbohydrate.

To reach ketosis, carbohydrate intake is usually restricted to around 20–50g per day, although the amount required varies between individuals. This encourages the body to produce ketones from fat for use as an alternative energy source.

Possible signs of ketosis include altered breath, increased thirst, more frequent urination and initial weight loss. However, symptoms alone cannot confirm ketosis. Ketone levels can be measured using blood or urine tests, although blood testing generally provides a more current measurement.

The Pros of Keto for Weight Loss

Several aspects of a ketogenic diet may support weight loss:

• Appetite control – Some people find that a ketogenic diet reduces hunger and helps them consume fewer calories, although responses vary.
• Use of fat for energy – During ketosis, the body relies more heavily on fat and ketones for fuel. However, losing body fat still generally requires an overall calorie deficit.
• Reduced blood glucose and insulin – Restricting carbohydrate can lower blood glucose and insulin levels. Anyone taking diabetes medication should seek professional advice before making a substantial change to their carbohydrate intake.

Some people lose weight quickly at first on a ketogenic diet. Part of this initial change may be water loss as the body’s glycogen stores fall. Over the longer term, low-carbohydrate and low-fat diets can produce similar weight-loss results when calorie intake and adherence are comparable.

Potential Downsides to Consider

There are also drawbacks and possible risks to consider:

• Difficult to sustain – Restricting bread, rice, pasta, potatoes, fruit and many other familiar foods can make the diet difficult to maintain over time. Weight regain can occur after any weight-loss diet if previous eating habits return.
• Nutrient deficiencies – A lower intake of fruit, vegetables, pulses and whole grains may reduce the amount of fibre, vitamins and minerals in the diet unless meals are planned carefully.
• High saturated-fat intake – A ketogenic diet that contains substantial saturated fat can raise LDL cholesterol in some people. Choose unsaturated fats from foods such as olive oil, nuts, seeds, avocado and oily fish more often.
• Digestive symptoms – A major reduction in carbohydrate and fibre may cause constipation, diarrhoea or nausea, particularly while the body adjusts.
• Safety concerns – Possible risks include kidney stones, nutrient deficiencies, raised LDL cholesterol and interactions with medicines. The diet may be unsuitable for some people, including those who are pregnant or breastfeeding or who have certain kidney, liver, pancreatic or metabolic conditions.
• Lack of fitness fuel – Carbohydrate is an important fuel for high-intensity exercise, so performance may be affected during a ketogenic diet, particularly for some athletes.

Tips for Trying Keto

If you decide to try a ketogenic diet, focus on its nutritional quality rather than simply adding more high-fat foods. Choose unsaturated fats from avocados, nuts, seeds, olive oil and oily fish, while limiting foods that are high in saturated fat.

Include a variety of lower-carbohydrate vegetables, such as leafy greens, broccoli, asparagus and peppers. Choose suitable protein sources, including fish, eggs, chicken and turkey, and drink enough fluid.

Reduce your carbohydrate intake gradually rather than making a sudden change. Monitor the nutritional quality of your diet and speak to a GP or registered dietitian before using electrolyte, fibre or other supplements.

Seek professional advice before starting keto if you have diabetes, take insulin, an SGLT2 inhibitor or blood-pressure medication, have a history of an eating disorder, or have a condition affecting your kidneys, liver or pancreas.

Planning meals in advance may make the diet easier to follow. If the restrictions feel difficult to maintain, a less restrictive eating pattern based on vegetables, fruit, whole grains, pulses, lean protein and unsaturated fats may be a more practical long-term choice.

Final Thoughts

Keto can work well for some people. Although this type of diet can support short-term weight loss, some people may find its restrictive nature difficult to sustain over the longer term.

If you do not have a medical reason for following a ketogenic diet, focusing on a balanced range of whole foods and adopting healthy habits may be more beneficial for long-term weight management and overall wellbeing.

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