What is Keto? The Risks of This Popular Diet
- Richard J Yun
- Dec 14, 2019
- 2 min read
Keto
Over half a million people have shared their #ketotransformation on Instagram

What's Keto
The popular ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet which involves strictly limiting carbs to less than 50 grams a day (that's no more than two apples' worth) and subsisting primarily on high-fat foods, is one of those restrictive diets that could have harmful long-term consequences.
The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread. (WebMd)
How It Works
When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It's important to note that the ketogenic diet is a short term diet that's focussed on weight loss rather than the pursuit of health benefits.
What are the benefits?
Following a high-fat, low-carb diet can be a solid strategy for rapid weight loss and blood-sugar control.
It can also help with
- Heart disease
- Acne
- Epilepsy
Now, what are the risks?
Everything about Keto seems great! You feel good, look good and the change in diet has many other benefits. The problem is that Keto also has a lot of risks that you should be aware of.

1. Long-term Nutrient Deficiencies
Very low carbohydrate diets tend to have higher rates of side effects, including constipation, headaches, bad breath and more. Also, meeting the diet's requirements means cutting out many healthy foods, making it difficult to meet your micronutrient needs.
The high fat content — and especially the high level of unhealthy saturated fat — combined with limits on nutrient-rich fruits, veggies and grains is a concern for long-term heart health.
2. Serious Muscle Loss Is a Possible Side Effect of Keto
“Small studies suggest that people on the ketogenic diet lose muscle even when they continue resistance training. This may be related to the fact that protein alone is less effective for muscle building than protein and carbohydrates together after exercise.”
3. Keto Can Put Stress on the Kidneys and Possibly Give You Kidney Stones
Research published in the Journal of Child Neurology observed that among children following the keto diet as a treatment for epilepsy, 13 out of 195 subjects developed kidney stones. Children supplementing with potassium citrate in the study noticed a decreased likelihood of kidney stones. Speak with your healthcare practitioner about supplementing if kidney stones are a concern.
4. The Ketogenic Diet Can Lead to Dehydration and a Loss of Electrolytes
“The brain’s favorite fuel is glucose, which is most easily created from carbohydrates. In very-low-carb diets, the brain has to adjust to using ketones from digested fats for energy. To add to this discomfort, your kidneys release more electrolytes as insulin levels fall."
5. Keto May Lead to High Cholesterol and an Increased Risk for Heart Disease
Read ingredient labels and avoid any food with partially hydrogenated oils, aka trans fats. These fats heighten your LDL (“bad”) cholesterol levels and lower your HDL (“good”) cholesterol levels. They also raise your risk of heart disease and stroke, according to the American Heart Association.
Sources:
I'm a UofT student and this is a student exploration project sponsored by KiImpact.com
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