Ketogenic diet (Keto)
And its pros and cons
So what?
ICYMI From social media feeds to bestseller lists, the ketogenic diet has firmly established itself as a heavyweight in the modern nutrition landscape. by prioritising healthy fats and drastically reducing carbohydrates, this approach aims to shift the body into a metabolic state known as ketosis—but does its popularity guarantee it is the right choice for you? While many celebrate the diet for its rapid results, it is a restrictive regimen that requires careful consideration. In this series, we will look past the hype to analyse the practical realities of going keto, detailing five distinct benefits and five notable challenges to help you determine if this lifestyle aligns with your health goals.
Pro: Appetite suppression
If you have ever failed a diet because of gnawing hunger or constant cravings, keto offers a surprising reprieve. High-fat and moderate-protein meals are inherently more satiating than carbohydrate-heavy ones. This is largely due to the effect on ghrelin, the body’s “hunger hormone.”
On a standard high-carb diet, blood sugar spikes and crashes lead to a rollercoaster of hunger cues, often compelling you to snack every few hours. On keto, steady blood sugar combined with the satiating power of fats keeps ghrelin levels suppressed. Many followers report a phenomenon where they simply “forget to eat” or feel satisfied with significantly fewer calories. This natural appetite regulation turns weight loss from a battle of willpower into a manageable, sustainable deficit, as the constant mental noise of “what’s for lunch?” finally goes quiet.
Con: Digestive issues (constipation or changes in bowel habits)
Unfortunately, while your stomach might be quiet, your intestines might be protesting. A radical shift in macronutrients inevitably leads to a shift in digestion, and the results can be unpleasant at both ends of the spectrum.
- Constipation: This is the most common complaint, primarily caused by the sudden drop in dietary fibre. When you cut out grains and fruit, you lose the bulk needed to keep things moving. Dehydration (a side effect of the initial water loss) compounds this issue.
- Diarrhoea: Conversely, some people experience “disaster pants” when they dramatically increase their fat intake. If the gallbladder isn’t used to processing large amounts of bacon grease or coconut oil, it can lead to urgent, loose stools.
Your gut microbiome—the trillions of bacteria living in your digestive tract—also undergoes a massive renovation during keto. Until this ecosystem adapts to the new fuel source, bloating, gas, and irregularity are frequent, albeit usually temporary, companions.
What now?
- So, you aren’t hungry, but you might be spending a bit more time in the bathroom than you’d like. As your body adapts, another major change occurs—this time in your brain. Next week, we tackle the Mental Clarity that keeps people on keto for years, versus the Social Isolation that forces them to quit.
- Make sure to come back next week!