Can the Keto Diet Cause Health Issues?

Rather than relying on carbs for energy, the body uses fat to make glucose and turn it into fuel. It stores the leftover glycogen as fuel in the muscles and liver, which is why people on keto diets often feel more energized than those following standard Western diets.

But the keto diet can cause dehydration and other health issues in some people. It is also restrictive and not well suited for some groups, including pregnant or breastfeeding women (who may experience nutrient deficiencies) and anyone who has kidney problems or is prone to high blood pressure. A 2019 case study published in Cases in Nephrology also reports that the ketogenic diet may negatively impact a woman’s fetal growth and lead to nutrient imbalances.

A healthy Keto Diet includes plenty of protein from lean meat, fish, seafood and eggs. It also encourages the consumption of healthy unsaturated fats, like nuts and seeds, as well as olive oil and coconut oil. It also allows for a small amount of saturated fats from dairy, lard and butter. It eliminates sugary snacks and beverages, as well as starchy vegetables that are high in carbohydrates and limits low-fiber fruits such as bananas, peaches and berries.

Getting started with the keto diet is easy if you purge your pantry and cupboards of non-Keto foods and beverages. It’s also a good idea to invest in a urine or blood ketone meter to help you stay on track.