Is Keto Dieting Right For You?

A keto diet uses fat to fuel the body instead of carbohydrates. The goal is to reach a metabolic state called ketosis, where the liver turns fat into energy molecules known as ketone bodies. Advocates of the diet claim it can help you lose weight and reduce your risk for heart disease, diabetes and Alzheimer’s disease. However, the diet is highly restrictive and may be difficult to follow long-term.

The diet eliminates many foods including grains, fruits, beans and starchy vegetables such as potatoes and peas. It also restricts dairy and sweets. This can lead to unpleasant side effects such as flu-like symptoms, dry mouth, bad breath and fatigue. It can also put stress on your kidneys, which increases the risk for gout and kidney stones. The diet is not recommended for pregnant women, people with kidney or liver disease or those who are taking certain medications.

There is no evidence that the keto diet improves athletic performance. In fact, some research suggests that the diet can cause nutrient deficiencies and may interfere with normal hormone function. For these reasons, it is important to talk with a registered dietitian before trying the diet. It is possible to meet your nutritional needs on the keto diet, but it takes careful planning. A registered dietitian can help you make smart choices when shopping, cooking and dining out. They can also help you avoid unintentional carbohydrate overload.