Is Keto Dieting Right For You?

Like many highly restrictive diets, keto can be difficult to follow long term. It also comes with a host of unpleasant side effects such as the dreaded keto flu and poor gut health. In addition, because keto restricts carbs (which are your body’s primary source of fuel) it depletes your stored glucose and causes the body to burn fat for energy. This results in low blood sugar and hunger, which can be counterproductive for achieving a healthy weight loss.

One major concern about a ketogenic diet is that it’s high in saturated fat, which can raise LDL cholesterol and increase heart disease risk. McManus notes that limiting saturated fat to less than 7% of your calories is important and he encourages people on the diet to choose lean meat, fish, whole grains, fruits, vegetables, unsaturated fats, herbs and spices, and plenty of water.

A keto diet may also change your body’s mineral balance and can lead to dehydration, which is exacerbated by the lack of carbohydrates. This can be addressed by consuming enough fluids, adding salt to your meals and taking mineral supplements if needed.

A ketogenic diet eliminates many common sources of fibre, such as grains and starchy vegetables. But there are many other fibre-rich foods that are still suitable, including fresh meat and fish, nuts, seeds and berries. Grass-fed meat is a good source of protein and it’s packed with B vitamins, as well as minerals such as potassium and selenium.