The Keto Diet. Good or bad?

The Keto Diet is becoming recently very popular and many people ask me about it. So, here’s what you need to know about this diet and my personal opinion about it as a registered dietitian.

What is a keto diet?

The ketogenic (keto) diet is high in fat (75%), moderate in protein (20%) and extremely low in carbohydrates (5%).

When you first start the diet, you lose a considerable amount of weight because of water loss. Then, after a few days of following the diet, your body enters ketosis. Ketosis is when your body starts producing ketone bodies from fats to use for energy instead of glucose that comes from carbohydrates.

Is the keto diet good or bad?

Some research shows that patients following a keto diet had faster weight loss than patients on a more traditional diet. However, the difference in weight loss seems to disappear over time.

Moreover, following a keto diet poses some potential health risks like kidney stones, eating disorders, constipation and gastrointestinal distress, several vitamin and mineral deficiencies and increased risk of high cholesterol and heart diseases.

What I think of keto diet:

When a diet makes you lose weight, that doesn’t mean it’s healthy. The ketogenic diet is basically eating lots of meats, eggs, processed meats, sausages, cheeses, nuts, butter, oils… and very little or no fruits, vegetables, grains, beans, and legumes. I think that doesn’t need a food expert to say what that sounds like… a bad diet.

Our body needs carbohydrates, proteins, and fats to function properly. Besides, diets that deprive you of certain foods can’t be sustainable and hence the weight loss won’t stay for the long term.

Sara El Baba


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