What Are the Pros and Cons of a Ketogenic (Keto) Diet

The high fat nature of a keto diet might help stabilize blood sugar and support weight loss, but there are also some significant risks to be aware of.
Originally developed to treat epilepsy in kids, the keto diet has gained massive popularity as an eating plan for weight loss. Social media influencers and coaches alike tout the endless benefits of the high fat nutrition strategy. But do their claims hold up?
While proponents of the diet will give you a laundry list of perks, like mental clarity and reduced inflammation, the reality of keto’s perks is a bit more complicated. And it’s important to be aware of the risks and disadvantages, too.
So, what are the real pros and cons of a keto diet, and should you give it a try? Read on to learn more.

What does it actually look like?
You probably know keto as a high fat, low carb fat diet. But it’s very high fat — and likely much higher than you think.
There are two types of keto: standard and therapeuticTrusted Source. Standard is what you might try if you want to do keto for general health and weight loss, and therapeutic is used by healthcare professionals when treating conditions like epilepsy. Their macro breakdowns look slightly different:
Standard Therapeutic
75% fat 90% fat
20% protein 5% protein
5% carbs 5% carbs

Keep in mind that keto isn’t the same thing as a standard low carb diet. Most low carb diets aim to keep carbs under 150 grams (g) per day, which is equivalent to about 6 bananasTrusted Source. On a keto diet, you’ll be sticking to under 50 g per day, which is necessary to reach ketosis.
The metabolic state ketosis is where the diet’s purported health benefits come from. Once your body processes fats in the liver, it produces ketone bodiesTrusted Source, molecules that can be used for energy. However, you can only reach ketosis once your body has used up all its available carbs.

Potential benefits of a keto diet
Helps with faster weight loss
Can help with blood sugar management in type 2 diabetes
May ‘starve’ cancer cells of energy
May reduce your risk of cardiovascular disease
Downsides of a keto diet
Can cause nutrient deficiencies
May cause digestive issues
Could be bad for heart health
Can be hard to stick to
The bottom line

While proponents of the keto diet may shout about its endless benefits, there are some important risks to be aware of. For instance, eating a high fat diet can negatively affect your heart health and cause GI issues. There’s also no long-term data on the safety of keto.
However, for people with obesity and type 2 diabetes, the benefits of keto might outweigh the risks.
If you want to try keto, it’s a good idea to speak with your doctor or a dietitian, especially if you have any health conditions.