Keto Diet – Pros and Cons

I started this keto article series with a very high-level, non-scientific primer to the keto diet. I have read the science and I enjoy the knowledge, so I highly recommend you read up more on ketosis. The concept of switching your energy source to fat really puts everything I thought I knew about nutrition on its head.

In this article, I’ll cover the pros and cons of the keto diet so you can see my struggles and benefits.

Benefits to the Keto Diet

The benefits of the keto diet are numerous – beyond just the weight loss. You can do your research here and see if you are convinced, but I for one can attest to some of the highly acclaimed benefits. Here are some benefits just to name a few.

Immediate Benefits

Weight loss. You will see a rapid initial weight loss. This is mostly water weight because glycogen attaches to water at a 1:3 ratio (glycogen:water). So as you use up your glycogen (energy from carbs), you lose that water weight. I will say that it’s very motivating to see this weight come off the scale, even if it’s water weight. However, my weight loss has continued (at a slower pace) without much yo-yo’ing. And I will be perfectly honest, I am only marginally more active… I wouldn’t even mention it except to underscore that it really is the keto diet that’s attributing to my weight loss.
All you can eat bacon? Yes, please!

Bacon. You can practically eat all the bacon you want! It’s all fat and protein and salt, which you need since keto tends to throw your electrolytes out of whack. When you drink a lot of water, you aren’t always hydrating yourself, you need some sodium as well. Besides bacon, other high-fat goodies (like tiramisu) don’t need to be every once in a while treats but they can actually be a mainstay to your diet. Remember, fat good. Carbs bad. This is probably the number one benefit immediately appreciable on a daily basis.
Energy. The type of energy you get from fat is more prolonged. There’s a science behind this but the gist is that our body is so efficient at burning carbs for energy that it is quickly generated and if not used right away tucked away as fat. Our bodies put a little more effort into transforming fat into energy so you get longer-lasting, sustained energy as your body works to produce it.
Focus. When your body burns fat, it produces ketones — a type of energy. Ketones have shown to increase brain function. If you’ve ever felt brain fog after eating a lot of sugar or carbs, that’s sort of the opposite of what happens when you eat a high fat diet. When you’re in ketosis and your body is using ketones, you feel sharp, clear-minded and more focused. It sounds incredulous and of course isn’t something you can empirically measure, but for me, I have found it to be true. I wake up energized and alert where I used to feel sluggish and crave an extra half hour in bed.
Ketones = Happy Brain = Mental clarity, focus, and energy!
Reduced cravings. Because of how fat are broken down, you’ll find that you stay full longer when you consume a high fat meal compared to a high carb meal. As mentioned, you get more sustained energy as your body works to breakdown the fat. In addition, on a high-fat diet, your body will also signal to your brain that it’s full so you won’t feel hungry unless you really need food.
Gut health. That’s my way of saying that you’ll probably benefit from fewer stomach and digestive issues. Eating a cleaner, healthier diet will be easier on your stomach. This makes sense since you won’t be eating processed foods. Proponents of the paleo diet will attest to this fact. By eating foods our body recognizes, our stomach knows how to break it down and as a result will cause fewer GI issues. And by not putting your body through that strain, your organs will be healthier as well.

Long Term Benefits

Scientists have found that using ketones (energy generated from fat burning) to fuel brain function actually leads to healthier neurological function long-term. Not only will you get the mental clarity and focus mentioned above, but degenerative disorders like Alzheimer’s and dementia are less likely as you get older.
There’s well-documented science to also suggest that ketones reduce seizures as well.
It’s also believed that a keto diet can reduce your chances of some cancers. Cancer cells need an energy source just like every other cell in our body. However, some cancers can’t subsist on ketones so they can’t survive if you’re on a low carb / high fat diet.
Weight management long term is a easier on the keto diet. There’s no risk of eating too many carbs that then get stored as fat.
The keto diet practically demands you cook all your food from actual ingredients. You won’t be eating processed food loaded in preservatives and additives. Eating a more natural, less chemically-enhanced / processed diet has overall health benefits that help your immune system.

Downside to Keto

There are definitely downsides to keto. I will say this though: I love bread, lattes, popcorn and all things potatoes — fries, garlic mashed potatoes, wedges, jojos, hash browns, etc. All these things have a LOT of carbs. I also hate to cook. I do it because I need to eat, but I find no joy in cooking, baking or anything in the kitchen. Honestly, the best part about cooking is looking for kitchen gadgets to buy. All that said, I have been able to sustain the keto lifestyle, and I find it easier the longer I practice it. So if I can do it, you can do it!

OK, the downsides to keto.

Practical Challenges to Keto

Keto can be challenging in a LOT of ways. And you may find some things a little harder than others depending on how your lifestyle is currently structured. Here are the challenges that I’ve not only read about but personally experienced:

No bread. Among other things. There’s no softening the blow on this. I can make a long list of things I love to eat but can’t because they contain carbs. And honestly all the “keto-friendly” versions of bread aren’t the real deal. This I know because right before keto, I was massively into making homemade sourdough bread, from my own sourdough starter. And there is just no keto-friendly recipe that can compare to freshly made bread.[SIDE TRACK: OK, for someone who has self-proclaimed hating to cook that’s probably a shock to read. But I see bread-making like science. I love watching live, active yeast transform flour. Not to mention the tasty end-product. Sure, two loaves of bread was a 3-day process, but it’s one of the few types of cooking I really enjoy. Plus, I got to buy so many bread-making gadgets — dough cutter/scraper, bread lame, pizza stone, proofing baskets, etc. To think, all these gadgets will now sit unused since bread and me are no longer friends. <sigh>]
“Keto flu” — when your body changes from carb-sourced energy to fat-sourced energy (i.e. your body enters ketosis), you may feel some side effects. This includes flu-like symptoms — aches & pains, brain fog, lethargy, fatigue, etc. This is temporary. If you have a hard time staying in ketosis and you bounce in and out of ketosis, you may find the keto flu difficult to endure. The solution is don’t cheat on your diet and keep yourself in ketosis.
Fresh Ingredients = Healthy meals

Cooking — It is hard to eat out on the keto diet. It’s not impossible, but because menu items don’t come with complete nutritional labels, you won’t know the NET CARB damage. That means you will find yourself cooking and baking more. Baking? Yes… to get enough fat intake, you will almost definitely find yourself needing to create what’s called “fat bombs”. Even an admitted non-cook like me can manage to keep up with it, so it’s not terrible. But it is work and it takes planning.
Dehydration, Constipation & Nutrition — Getting to the grits of it now. The nature of the keto diet tends to dehydrate you, which can cause constipation. In addition, the extreme reduction in carbohydrates may also mean you aren’t getting enough fiber as well, again, also leading to constipation. Carbohydrates are in a lot of fruits and vegetables. So not eating some fruits and veggies can lead to a loss in key vitamins and minerals — notably magnesium, potassium, and vitamin D. What’s important is you find ways to maintain your electrolytes from keto-friendly sources of all the vitamins and minerals you need.
Food Scrutiny — My grocery time has probably increased 20-50% — especially in the beginning. I inspect every single food label. I look up nutrition information for fresh foods (like veggies). The most important thing I look for now is NET CARBS. I also look for a good balance between fat and protein as well. For my own macro goals, I look for 2:1 ratio of fat:protein so it’s easier for me to hit my fat goals without having gobble up cookies and other desserts.
Food Tracking — This is the bit that might be very difficult for some but I enjoy it. I’ve always been a spreadsheets and data geek. It’s not enough to understand your macros (% fat, protein & NET CARBs). There are calculators that will help you determine how many grams of each to eat per day in order to meet your weight goals. However, you have to measure (weigh) everything you eat and log it all to know whether you’re hitting those numbers.I use the Lose It phone app to track what I eat. Spend $15-30 on a nice kitchen scale and get used to measuring and weighing all your food. This level of precision and scrutiny is important, especially in the beginning. On the keto diet, being mindful and intentional about how much you eat and what you eat is required to make sure you are in ketosis and your body stays in fat-burning mode. Too much or too little of certain macro and you could knock yourself out of ketosis and have to experience keto flu all over again to get back on track.
Eating out – It can be hard to eat out. There are a lot of hidden carbs out there. Restaurants are quickly adapting to a variety of dietary constraints (e.g. gluten-free, vegetarian, etc.). But keto hasn’t hit the big times yet, so you won’t see a little keto icon next to menu items. There are some tried and true safe bets — steak minus the potatoes, sushi, fish, roasted chicken, etc.
Pho – a Vietnamese comfort food that’s hard to give up

Food Diversity – If you are a foodie, this can be a killer downside. If you love eating foods from different cultures, this can be really hard. Some cuisines are grounded in carbohydrates as a core part of it (e.g. rice or pasta), so keto options can be hard to find. With effort, you can probably convert many cultural delights into a keto-friendly version, but some substitutes just won’t cut it. I’m of Vietnamese & Chinese descent. You can’t find substitutes to some of the most yummy Vietnamese foods: banh mi (hello…freshly baked french bread!), pho (rice noodles), banh cuon (also based on rice flour)… even fresh and healthy spring rolls are a no no because of the rice-flour skins. Don’t get me started on Dim Sum… potstickers, sticky rice, shu mai, shrimp rolls, etc. Giving up these goodies can be hard.

Health Challenges to Keto

For some people who suffer from certain types of diabetes, keto can be dangerous. Make sure you consult your physician.
In extreme state of ketosis, your body can go into ketoacedosis, which can be dangerous. It’s rare and extreme. Generally, for most people, you aren’t in danger of hitting this state. However, if you are diabetic or if your body has other issues regulating blood sugars, acedosis can be a danger. If your body is in ketosis, it is burning fat to produce ketones, which is more acidic than glucose. When there’s too much ketone in your system, usually you just pee it out and your body adjusts to the higher acid level. When your body can’t adjust its pH level, you could enter ketoacidosis.
Athletes might find sustained performance from the slow-burning energy from ketosis, which offer more endurance. However, if you are trying to gain muscle mass, a keto diet can be difficult to meet that goal. In general, lean muscle mass is something important to maintain and is a big risk of the keto diet. Your body needs proteins to maintain and build muscles, so whiled

Conclusions

The keto diet is not for everyone. Period. Internet research isn’t enough for such a big change as your entire diet. While the benefits are many, a keto diet pushes your body into a very different state. Ketosis is a natural state, but it’s not your body’s norm. As such, it takes mindful and thoughtful food practices to ensure you stay in ketosis because your body will reflexively want the easier carbohydrate energy source. Consult a doctor who understands your health needs and goals to find out if keto is a good choice for you.

If you’ve got the go-ahead from your physician, my next article will tackle how to get on and live on the keto diet.

DISCLAIMER: I’m not a doctor, nutritionist, dietitian or a health professional of any sort. The information and advice I offer on this site are 100% from my own experience, understanding and independent research. I encourage you to discuss any diet/nutrition changes you’re considering with a trained health professional.