The Pros and Cons of Ketogenic Diet

keto diet

Few eating trends have captivated popular attention in the last couple of decades so far as the ketogenic (or keto) diet. If you want to know more about this type of diet, you can check for details. But in the meantime, is the ketogenic diet worth after? Like many rigorous eating patterns, there are lots of significant pros and cons to consider before beginning, as detailed below in this article. 


The ketogenic is so popular today. It has been shown to result in several improvements in your health and body composition. The following are some of the best benefits researched.

Can help you to lose weight. One of the most well-known reasons why people follow the keto diet is that it allows them to shed their weight and keep it off in the long run, compared to low-fat diets. Research shows that dieting significantly affects the amount of body fat that is metabolized for energy, and following a diet plan with high-fat foods can improve your feeling of fullness (making you feel fuller longer), making you want to snack less throughout the day. This keeps your calorie count in check, which can lead to weight loss and an overall change in body composition.

May improve your cognitive function. The ketogenic diet has long been understood to affect brain functioning. The diet’s high-fat content helps reduce inflammation that causes head nerve pain, and one study shows that obese patients who follow the diet have fewer migraines than before. Studies are also speculative that the diet can reduce the symptoms or hinder the development of neurological diseases like Alzheimer’s and Parkinson’s, and initial studies suggest that the keto diet may help to regulate ADHD symptoms.

May slow the risks of cancers. Evidence shows that following a keto diet might slow the spread of tumor cells and even suppress their growth altogether. Why? This metabolic change caused by the keto diet may also make tumor cells more receptive to radiation and chemotherapy.

May reduce inflammation. The ketogenic diet helps reduce your insulin levels. Irregular or high insulin levels trigger various health problems such as diabetes and cancer. There is also evidence that the ketogenic diet can reduce insulin sensitivity, making it easier to process carbohydrates economically.

Helps you to reduce sugar intake. An average American consumes 152 pounds of added sugar in one year. That’s three pounds of sugar per week and seven to 10 times more than the recommended limit. But following the ketogenic diet can make it easier to fight sugar cravings because every meal leaves you satisfied. Because the diet limits your caloric intake to 25 grams per day, it reduces your sugar intake to almost zero, making it much easier to kick the habit completely.

May increase female fertility. Since the ketogenic diet affects a person’s metabolism, many are finding that following the ketogenic diet seems to allow for many of these inherent fertility issues.


No diet program is perfect, neither the keto diet. The following are its downsides. 

The initial loss is water. It is not uncommon to experience a drastic weight loss after the initial switch to keto, but the initial reasons for this decrease are temporary. These initial drops are largely due to water weight burning up glycogen stores. If you add carbohydrates to your daily diet, some of the pounds will most likely accumulate again.

The research is limited. Regardless of its popularity, little is known about the effects of the ketogenic diet on your health. It leaves more questions than answers about its effectiveness after years or decades of commitment. There is very little conclusive evidence that ketogenesis adherents can regain weight or suffer any additional health consequences, which means that following the intake procedure now could put you at risk in the future.

May trigger brain fog. Your brain functions on glucose, and limiting its intake can affect your mental functioning. As the body struggles in the transition from using available energy supply to producing its own, it can affect brain functioning that can lead to headaches, slower cognition, memory loss, and “brain fog.” These effects are usually temporary and disappear as your brain adjusts to the burning ketone bodies. However, people who are more prone to mental health issues like depression and stress may feel these effects more intensely, which means the ketogenic diet may not be the perfect choice for them.

At the risk of some nutrient intake. The keto diet is characterized by the consumption of carbohydrates to about 5% of total calorie intake. In people following the keto diet, intakes of vitamin A, C, K, folate, and fiber, among others, are usually low. Adhering to the keto diet without paying close attention to micronutrient intake could lead to long-term health problems.

Overconsume of saturated and trans fats. The ketogenic diet prioritizes fats than macronutrients, and it can be challenging for some beginners to know that not all fats are metabolized in the body in the same way. Eating foods that are sources of saturated fats may lead to an increased risk of heart disease and cancer.

Dangerous for those with eating disorders. The ketogenic diet, similar to other diets, requires careful analysis of each food consumed, which could be a problem for anyone with a history of eating disorders. Some people may experience obsessive and compulsive behaviors after this diet program. The classification of many foods as “off-limits” can lead to negative associations with foods that are emotionally and physically dangerous. Failure to follow the diet can lead to feelings of guilt and inadequacy, which must be carefully weighed before beginning.