The Pros and Cons of the Keto Diet Program

According to, the keto diet program is now prescribed primarily as a weight-loss tool. In this post, we will tackle the benefits and pitfalls of the keto diet and some helpful tips if you opt for this particular type of diet program.


Weight Loss

scaleThere has been evidence of people losing weight on the ketogenic diet. People also report feeling less hungry than other types of diets that are restrictive. Experts say people feel hungry because fatty foods take time to break down in the body.

Weight loss comes not only from ketosis but also from reducing calorie intake by not eating stored food.


No More Low-Fat

On paper, it’s tempting to burn fat by eating a lot, which illustrates why this diet is widely used today. The keto diet allows people to eat types of high-fat foods, such as red meats, fatty fish, nuts, cheese, and butter, while still losing weight.

Benefits Specific People

The keto diet helps reduce seizures in patients with epilepsy. Endurance athletes and bodybuilders also use the diet to reduce fat in short timeframes. The keto diet is being studied for mitigating symptoms for patients with progressive neurological disorders like Parkinson’s disease, but scientific research has not confirmed benefits for these populations.



Difficult to Sustain

Because of food restrictions, the keto diet is hard to stick to. It can be only effective for weight loss when used in a short period followed by the adoption of healthier eating habits. Unfortunately, it tempts people to go on a yo-yo diet to boost their metabolism. Ketosis is not easy to achieve because it’s like a light switch: it’s either on or off. People who constantly track their food intake are more likely to stay in ketosis.

Calorie Depletion and Nutrient Deficiency

Since the keto diet is so restricted, chances are you are receiving the necessary vitamins, minerals, and nutrients commonly found from fresh fruits, legumes, vegetables, and whole grains. Because of these deficits, people also report feeling exhausted and tired. These signs are called the ketogenic flu. Constipation can also occur on the keto diet as a result of a lack of fiber.

Bad Fats

High fat in the diet can also have negative effects on cardiovascular health. The American Heart Association recommends limiting saturated fat intake to 5-6%. In practice, many people eat high amounts of saturated fats, which could increase cardiovascular disease risk.

Allergy Risks

Patients who suffer from kidney disease have an increased risk of requiring dialysis due to the additional ketones that their renal system has to process. Some people also experience dehydration related to the keto diet as they eliminate glycogen, which contains water, through their blood.

Food Obsession

manWhen you track your food intake, you deprive your body of what it is asking for. You start to determine what you eat based on external quantities instead of listening to your body. Keeping such tight control over food can lead to mental health issues such as shame and binge eating. Restriction can lead to binge eating, which often contributes to guilt, which in turn contributes to restriction in a constant cycle.


If you decide to take the keto diet program, consider your fats on unsaturated, heart-healthy choices, such as fish, nuts, seeds, olive oil, and avocados. When it comes to carbs, eat a variety of high-fiber vegetables, such as broccoli, kale, arugula, sprouts, and bell peppers. If the keto diet seems too challenging and you want to make changes you can live with, ask a nutritionist to create a diet plan for your needs.