‍

What is Keto? Benefits and Drawbacks Explained

Introduction

The ketogenic diet — often shortened to keto — has become one of the most popular health trends in recent years. Many people turn to it for quick weight loss, better energy, or improved focus. But what exactly is keto, and is it really healthy in the long run?

What is Keto?

Keto is a very low-carbohydrate, high-fat diet that shifts the body into a state called ketosis. In ketosis, the body burns fat instead of carbohydrates for fuel, producing molecules called ketones.

• Typical keto diet breakdown:
  • 70–80% fat
  • 10–20% protein
  • 5–10% carbohydrates

By restricting carbs (usually to under 50 grams per day), the body has no choice but to burn fat for energy.

Potential Benefits of Keto

1. Weight Loss

• Rapid weight loss often occurs in the first weeks due to water loss and fat burning.

2. Blood Sugar Control

• Some people with type 2 diabetes notice better blood sugar stability on keto.

3. Appetite Reduction

• High fat and protein intake can make people feel fuller for longer.

4. Mental Clarity (Short Term)

• Some report sharper focus during ketosis.

Drawbacks and Risks of Keto

1. Nutrient Deficiencies

• Cutting out fruit, whole grains, and many vegetables can deprive the body of vital vitamins, minerals, and antioxidants.

2. Digestive Strain

• Low fiber intake can cause constipation and gut microbiome imbalances.

3. Liver and Kidney Stress

• High fat and protein loads may strain these detox organs.

4. Not Sustainable Long Term

• Many people struggle to maintain keto, leading to yo-yo dieting.

5. Missing Healing Foods

• Excluding fruit, potatoes, and healthy carbs can deprive the body of foods essential for liver and nervous system repair.

A Naturopathic Perspective on Keto

While keto may deliver short-term weight loss or symptom relief, it often comes at the cost of long-term healing. The body thrives on natural carbohydrates like fruit, root vegetables, and whole grains. These foods fuel the brain, support the liver, and stabilize energy without extreme restriction.

Instead of focusing on cutting carbs, a balanced, healing approach emphasizes:

• Fresh fruits and vegetables
• Clean, plant-based proteins
• Hydration with lemon water and herbal teas
• Gentle detox from processed foods and environmental toxins

Closing Thoughts

So, what is keto? It’s a low-carb, high-fat diet that forces the body into fat-burning mode. While it may help with weight loss and blood sugar in the short term, the restrictive nature of keto makes it less than ideal for long-term health.

For lasting energy, weight balance, and healing, focus on nourishing your body with whole, plant-based foods that provide both carbohydrates and vital nutrients.

‍