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Keto is the newest fad in the fitness community. Every Instagram influencer, popular wellness guru has gone on a keto diet for weight loss or has done a video or blog about it. Keto is literally everywhere. A lot of people have seen miraculous changes in their body doing keto. It is said to be the one stop solution for all your weight-related issues, but is it really the case? Just because something is working out for everyone else doesn’t mean it will work out for you so before you decide to jump on to the trend train and start your keto diet you need to know everything about it and this article aims to inform you about all its pros and cons and helps you make an informed choice for your body. Keto Diet Health Benefits Side Effects … So first things first

What is a Keto Diet?

It is high fat and low carb diet that aims to burn off the excess fat in your body by triggering a process called ketosis. What happens in a ketogenic diet is that when you drastically reduce your carb intake your body goes into a sort of metabolic state called ketosis. When this happens your body becomes very active in burning fat for energy. The liver converts the fats into ketone, the ketone is what provides your brain the energy to work. Your brain is always working and hence it needs a lot of energy. Ketones are essential for the brain. A keto diet can drastically reduce your blood sugar and have great health benefits.

Must Read: How does a Keto Diet Work

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Types of Ketogenic Diet

There are mainly four different types of keto diet

The standard ketogenic diet

This diet requires you to get 20 percent of your calories from proteins, 5 percent from carbs, and seventy-five percent from fat. It’s a high fat, moderate protein, and low carb diet.

The cyclical ketogenic diet

As the name suggests this diet works in a cycle. This diet has periods of high carb refeeds for example if you are on this diet you would have to do five ketogenic days and then two high carb days.

Targeted Ketogenic Diet

This is the keto diet that you’re probably on if you have coupled your keto diet with work out. This diet is adjusted to your workout routine to help maximize the benefits of your exercises.

High Protein Ketogenic Diet

This is very similar to standard keto diet but here the ratio of the items increases. The popular ratio is Sixty percent fat, thirty-five percent protein, and five percent carbs.

There have been extensive studies about the standard ketogenic diet and high protein keto diet and its effects. The effects of other diets have not been studied equally and are usually only used by bodybuilders.

Keto Diet Health Benefits

Keto has been shown to be far superior to the usual low-fat diet and helps you lose weight way faster. It also helps reduce the risk of various diseases. However, the biggest plus of a keto diet is its the ability to help you lose weight without making you feel starved all the time because the diet is high on fats and proteins it fills you up and does not let you go hungry.

A study found that not only does keto help you lose weight twice as fast but it also improves the Triglyceride and HDL cholesterol levels.

Keto can also help people who suffer from diabetes or prediabetes. Keto helps you lose weight which can help improve your condition if you have diabetes or pre-diabetes. Studies show that a ketogenic diet can improve your insulin sensitivity by seventy-five percent. Some other studies have shown that 7 out of 20 people who were a part of the study were able to stop taking diabetes medications completely due to keto.

Keto can improve your cholesterol levels which reduces your risk of heart disease. The diet also originally aimed to cure seizures in epileptic people and it has been shown to have reduced seizures to a huge degree in epileptic children.

Keto is low on sugar and processed foods so you can also clear up your skin using this diet.

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Keto Diet Side effects

Keto flu

This is a period of increased hunger, fatigue, sleep issues, nausea, digestion problems, and less effective exercise performance. This happens because your body is not used to being on the low carb diet and you can handle this by easing into the diet instead of shocking your body with a huge change. So start with a regular low carb diet first and then do a keto.

Disruption in water and mineral content

A keto diet can disrupt the mineral and water balance in your body and you can solve this problem by taking mineral supplements and adding more salt to your food.

Increased hunger

You may feel very hungry at the beginning of a keto diet so you should not fight it and give in and eat until you are full.

Muscle loss

a keto diet can make you lose muscle. You can balance this out by lifting more weights and eating more proteins.

Digestion issues

You may have certain digestive issues during your diet. You may have diarrhea or constipation. To deal with it eat high fiber foods and take magnesium supplements.

Bad breath

Bad breath is a common side effect of a keto diet. Chew a super free chewing gum to deal with this.


It is important to remember that while the keto diet is very beneficial it is also not for everyone. You might not feel like continuing on such a strict diet and that is completely fine. Please remember that weight loss is about patience and consistency over everything else and every little step counts. Also, do not forget to love and accept yourself even at your current weight. Being fat or overweight does not make you any less desirable or lovable. You are worthy of love and care. Remember, to not continue on any diet or work out a plan without consulting with a certified dietician first. Your individual needs could be far different from the generalized idea. There are several diet options available and your dietician will be able to inform you best about your personal options.