Keto Diet Explained: Benefits, Risks, and Getting Started Safely

Learn everything you need to know about the ketogenic diet, from its potential benefits and risks to practical tips for starting and maintaining this low-carb, high-fat eating approach.

Understanding the Ketogenic Diet

The ketogenic (keto) diet is a high-fat, moderate-protein, very low-carbohydrate eating plan that aims to shift your body into a metabolic state called ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates.

How Keto Works

Typically, your body uses glucose (from carbohydrates) as its primary energy source. When carbohydrate intake is severely restricted (usually to less than 50 grams per day), your liver begins breaking down fat into molecules called ketones, which serve as an alternative fuel source.

Macronutrient Breakdown

Fats: 70-80% of daily calories
Protein: 15-25% of daily calories
Carbohydrates: 5-10% of daily calories

Potential Benefits

Weight Loss: Many people experience rapid initial weight loss, though much of this is water weight. The diet may help reduce appetite and increase fat burning.

Blood Sugar Control: Some studies suggest keto may help improve blood sugar control in people with type 2 diabetes, though medical supervision is essential.

Mental Clarity: Some followers report improved focus and mental clarity, possibly due to stable blood sugar levels.

Risks and Considerations

Keto Flu: Initial side effects may include fatigue, headaches, and digestive issues as your body adapts.

Nutrient Deficiencies: Restricting many food groups can lead to deficiencies in fiber, vitamins, and minerals.

Long-term Effects: Limited research exists on long-term keto diet effects, particularly regarding heart health and kidney function.

Who Should Avoid Keto

People with certain medical conditions, including type 1 diabetes, liver disease, or gallbladder disease, should avoid keto. Pregnant and breastfeeding women should also avoid this diet.

Getting Started Safely

If you're considering keto, consult with a healthcare provider first. Start gradually, stay hydrated, and consider working with a registered dietitian to ensure nutritional adequacy.