Keto (Ketogenic) diet - high in fat and low in carbohydrates/ protein - can be a great way to lose weight and avail health benefits for some, but not everyone! 

If you are thinking of giving this diet a try, then first examine these pros and cons so as to decide whether it’s good or bad for your health!

Pros of Ketogenic Diet

keto diet helps to lose weight and burns fat=
  • Burns fat and aids in losing weight: Ketogenic diet improves body’s ability to exploit stored fat for energy production and consumption. This ability to convert fat into fuel thus helps in burning all the excess fat from the body and shed those extra kilos.
  • Suppresses appetite: Intake of ketogenic diet produces ‘ketones (the breakdown of body’s stored fat in the liver)’, which suppress appetite and makes you feel full for longer.
  • Helps maintain blood glucose level: This ‘low-carb, moderate-protein’ diet may help diabetics to maintain a good blood glucose level range, as the food choices given in Keto diet is similar to the options prescribed in the diabetes-friendly diet.
  • Decreases inflammation: Increased fat intake may help in reducing inflammation of the joints and body, and soothe joint discomfort.
  • Increases fertility rate in women: This high-fat, low-carb, and moderate-protein diet is an ideal choice for increasing fertility rate amongst women. It plays an effective role in losing excess body weight, managing diabetes, and easing out the complications of Polycystic Ovarian Syndrome (three prime contributors to fertility issues); and thus help in healing the reproductive hormones.

Cons of Ketogenic Diet

keto diet causes constipation=
Here are some pitfalls which must be considered before going on a Ketogenic diet:

  • Causes constipation: Low-carb diet means, you are avoiding fiber-rich grains, fruits, and certain vegetables. This is why keto diet may prone you to constipation and bloating.  
  • Triggers fatigue and brain fog (Keto Flu): Due to high ketone content, your body might feel flu-like symptoms such as brain fog, fatigue, headaches, nausea, and poor endurance. One may also get a bad smelling breath, sweat, and pee !! 
  • Leads to micronutrient deficiencies: Restricted intake of carbohydrates in the ketogenic diet, may lead to mineral deficiencies in your body. To prevent this, do take high-quality multivitamin/mineral supplements and a fiber supplement twice every day while being on this diet. It will help ensure a good gut health.
  • Disrupts thyroid function: Thyroid glands require glucose to produce and convert its hormones (T3 and T4) from inactive to active form. But ketogenic diet restricts the carb intake and so inhibits the production and conversion of thyroid hormones; thus leading to a hypothyroid condition.
  • Works only for short-term weight loss: If continued for a prolonged duration, the deprivation of carbohydrates can lead your body to ‘starvation mode’. And once the body enters the starvation mode, it gets harder to shed the extra kilos. Therefore, it is not considered an effective weight loss diet in the long run!

The transition from a normal diet to the ketogenic one may not be safe for everyone. Even with all the benefits, it might lead to some erratic changes in your body. Thus, it is advisable to follow this diet only under strict observance of your doctor.

If you want to know 'what is ketogenic diet?', then click here!

For any query related to Ketogenic diet and other dietary concerns consult a Dietician at

About the Author

Priya Singh

Priya Singh is a professional writer and editor with 13 years of experience in writing/editing health and lifestyle content for diverse verticals such as magazine, newspaper, and digital media.

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