What Are The Pros and Cons of Practicing a Keto Diet?

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The buzz about the keto diet being the fast and effective solution for keeping your body in shape grows louder daily. With summer vacation in full swing, people are always struggling to keep a toned body amidst family barbeques and picnics.

Many of these people are inclined towards practicing a diet that is quick in burning excessive calories, such as the keto diet; however, they cannot decide if it is safe for them to follow. To help you with this dilemma, we have researched and listed down the pros and cons of a keto diet, so you can decide which way to go.

Pros of Practicing A Keto Diet

Effective Weight Loss

A rapid weight loss is visible just after three weeks of practicing a keto diet. The Keto diet is a high-fat and low-carb diet, so you don’t need to cut down the size of your meals; you have to switch the menu from carbohydrates to fatty acids.

Essentially you want your body to burn fat for weight reduction; for this, people do different rigorous exercises or try intermittent fasting so their body can reach the state of ketosis. Ketosis is when the body burns fat instead of carbs to release energy. Similarly, with a keto diet, your body starts burning fat regularly, and in this process, it also rapidly burns the stored fat that makes you obese.

Feeling Satiated

Another advantage of the keto diet is that you feel full and satisfied after eating because proteins take time to digest, unlike in any other diet that increases hunger pangs. The ketones produced by ketosis decrease the ghrelin(hunger hormone) in the body, so you don’t feel like eating.

A Solution for Chronic Diseases

The Keto diet was introduced as a solution for patients with Epilepsy, especially for children, as it helps reduce seizures. Then, it was recommended for diabetic patients because insulin does not break down carbs in the patient’s body. Practicing a keto diet lowers your insulin secretion. Plenty of research has been done on how the keto diet can help different diseases.

Cons of Practicing A Keto Diet

Nutritional Deficiency

One of the most significant downsides of this diet is the deficiency of nutrients like minerals and vitamins in your body. A balanced diet is essential for your body to perform ideally; however, when you completely cut off carbs, it leads to an imbalance. Without calcium and vitamin D, the bones start to weaken, or deficiency of fiber leads to constipation. All these nutrients are available only in high-carb products like grains, beans, fruits, milk, etc.


There are a bunch of side effects that a person with a weaker immune system would experience due to the diet; this is known as Keto-flu. The symptoms include lethargy and fatigue, frequent headaches, dizziness or lightheadedness, insomnia, and disrupted bowel movement. These symptoms and a general change in the whole diet lead to irritability in a person’s mood.

Increased Chances of a Heart Stroke or Other Diseases

The chances of heart stroke increase because the fats in your body increase, and so do the LDL cholesterol levels. It is the bad cholesterol that increases the risk of heart disease. The diet could also deteriorate liver health and can lead to the production of kidney stones.

Expensive and Inaccessible

The ingredients in the diet are expensive, and most of the time, they are hard to find in local stores. Also, the diet is too restrictive to be followed for a long time.


There are both pros and cons of a keto diet. It does help with the excessive fat breakdown, at the cost of many challenges you have to fit into your routine. Disadvantages include committing to a diet that is difficult to observe and leading a body with deficiencies or risk of diseases.

We hope this information will give you ample knowledge to choose for yourself.