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The Keto Diet: Advantages and Disadvantages

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The keto diet is very effective when you want to lose weight, you can read in this post about keto diet advantages and disadvantages

This diet has become popular around the world because it helps one lose weight quickly. It has 30 years on its neck, but it is still as popular as today because it is so effective.

It is a diet that fully or partially removes carbohydrates for the body to enter a metabolic state that uses fat as the main energy source. By increasing the concentration of ketones, you will lose weight in a shorter time than with traditional diets.

This treatment was initially recommended for patients with epilepsy. Today it is one of the most popular diets for those who want to lose weight.

However, the ketogenic diet is not suitable for everyone. The guidelines should be followed closely and only used for a few weeks.

What then does this diet consist of and how to use it safely? What are the disadvantages? In this article, we will review the answers to these questions.

What is the keto diet advantages and disadvantages?

The ketogenic diet is a plan that increases the intake of protein and healthy fats while reducing down the carbohydrates so that the body enters ketosis.

Ketosis is a metabolic state in which there is an increased concentration of ketones that causes a faster weight loss. As the body does not get carbohydrates, it will instead gain energy from the fat.

Since the fat reserves have been used, the burning of fatty acids increases, and it is during this process that ketones are becoming more and more. It’s from here that the diet has its name.

Keto Diet Advantages

The main advantages of the ketogenic diet are weight loss. The results are both clearer and quicker with this diet.

  • You eat less animal fat and instead more healthy fat. Another advantage is that this diet reduces high levels of cholesterol and triglycerides.
  • The ketones cause the appetite to decrease, which usually also means eating fewer calories.
  • Fat percentage decreases. Thanks to the protein content of this diet, you will at the same time retain your muscle mass


Following the keto diet

When following the keto diet, you avoid foods that have a lot of glucose and carbohydrates. Instead, you eat more food with a lot of protein and fatty acids.

The diet includes the following foods:

  • Pigmeat
  • Chicken, turkey or lamb
  • Vegetable oils
  • Eggs
  • Dried fruits and seeds (small portions)
  • Fruits and vegetables (only in some cases, in small portions)
  • Avocado

Prohibited foods:

  • Alcohol
  • Cereals and refined sugars
  • Sauces and dressings
  • Dairy products
  • Flakes
  • Legumes
  • Sweet fruits

Keto diet Disadvantages

Some people consider the diet to be good and effective, while others point out the possible side effects:

  • The amount of carbohydrates is significantly lower than recommended in a healthy diet plan.
  • There may be a lack of nutrition due to a decrease in vitamins and minerals.
  • This diet may prevent you from getting enough fibers, causing digestive problems and constipation.
  • The increased number of ketones can cause bad breath, so it is important to think about oral hygiene.
  • The diet can overload liver function and this is not healthy for people with fatty liver or heart problems.
  • In some cases, it may affect memory and concentration.
  • If it occurs too many ketones in the bloodstream, this could damage vital organs.


If you are to follow a ketogenic diet, it is important to first evaluate your state of health, as you can risk health if you combine the diet with certain diseases.

The diet provides great results, but it is not good to make use of it for more than 28 days as this can cause nutritional deficiency.

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