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Keto Diet Benefits and Side Effects

Keto diet is a diet that is primarily consumed to treat the problem of epilepsy in children which is difficult to control. A keto diet is high in fats, contains proteins in an adequate amount and is low in carbohydrates. It is also known as the ketogenic diet. A keto diet helps in losing weight and improves our health. It may also benefit us in fighting with some harmful diseases like diabetes, cancer and alzheimer’s disease. Keto diet can also cause massive reductions in blood sugar levels. It reduces our carbohydrate intake and replaces it with fat. The reduction in carbohydrates puts your body into a metabolic state called ketosis due to which our body very efficiently burns fat for energy. It can also turn fat into ketones in our liver, which may help in supplying energy for the brain.

Though a keto diet generally includes intake of some animal products like meat, fish, and poultry. But it is also possible to adapt to a completely vegetarian diet. The vegetarian keto diet is an eating plan in which you only eat purely vegetarian food items. Most of the vegetarians eat animal products like eggs and avoid eating meat or fish.

There are different types of keto diet plans which you should take up according to your capacity which are mentioned below:

Standard Diet plan

A standard keto diet is low in carbohydrates, moderate in proteins and high in fats. We get calories from proteins and fats. Minimum 25 grams of carbohydrates are needed per day to keep the body in ketosis. Keto diet generally includes 75% of fat intake, 20% of proteins and only 5% of carbohydrates intake.

Cyclical Diet plan

A cyclical keto diet is a diet in which you have to stick to a standard keto diet for 5-6 days per week including 1-2 days of higher carbohydrates intake regularly. This may help in reducing the symptoms of keto flu, boosts athletic performance and promotes muscle growth.

Targeted Diet plan

In a targeted keto diet, consumption of quick carbohydrates within 15 minutes to 1 hour is necessary before a workout or any athletic competition. These quick carbohydrates include sugary sports drinks like gatorade, dextrose supplements or even candies such as gummy bears.

High protein diet plan

A high protein keto diet is the same as the standard keto diet. The difference is only that it includes more protein intake. This diet contains 60% fat, 35% protein and 5% of carbohydrates.

There are many benefits and side effects too of keto diet which are discussed below:

Health Benefits

It helps in losing weight

A keto diet can help you in losing weight more effectively as it takes more effort to turn fat into energy than carbohydrates. Since a keto diet is high in protein, it may also reduce your rapid hunger problems.

May help in reducing the risk of cancer

A keto diet is found as a suitable complementary treatment to chemotherapy and radiation in people with cancer. It may help in preventing or even treating certain types of cancers. It is also said that a keto diet reduces the high blood sugar level and could also reduce insulin complications which may be connected to certain types of cancers.

Improves heart health

If a person is following the keto diet healthily, there are chances that it may help in improving heart health by reducing the levels of high cholesterol. Some research studies have also shown that those who followed the keto diet, the hdl, that is, good cholesterol levels got increased them significantly. Whereas, the ldl, that is, bad cholesterol level decreased.

Protects brain functioning

Some research studies show that the keto diet may provide neuroprotective benefits which may also help in treating or preventing some conditions like alzheimer’s and even some sleep disorders which are related to our brain. It is also said that children who follow a keto diet have more chances of improving alertness and cognitive functioning.

Reduces acne

There are many different reasons behind the cause of acne amongst which one is related to our diet and blood sugar. Consumption of a diet that is highly processed in carbohydrates can cause more dramatic blood sugar fluctuations which may affect our skin as well. Therefore, by decreasing the intake of carbohydrates you may reduce the chances of acne.

Keto Diet Side effects

You should also watch out these side effects of keto diet mentioned below:

keto flu

Some people report a feeling of sickness after starting ketosis. You can feel like vomit, gastrointestinal distress, fatigue, lethargy, etc. However, you may get recovered from this flu in a few days. About 25% of people who consumed a keto diet for the first time get to experience these symptoms amongst which fatigue is the most common one. This is because our body runs out of sugar to burn for energy. Try to drink enough water and take proper sleep to avoid these effects of the keto diet.


While you are on the keto diet, you may find that you are going to the bathroom very often. It’s not a thing to panic. It might be due to your gallbladder which produces bile to help in breaking down the fat present in the diet. Diarrhea can also be caused due to the lack of fiber in the keto diet.

Weight Regain

Some health experts say that the keto diet is not suitable to follow for a longer duration (minimum if 30 days with proper diet plan is enough). But, you may regain the weight you have tried to lose after switching to a keto diet.

The keto diet may have so many more health benefits. But it is important to note that sticking to a keto diet for longer duration can also cause some adverse side effects on our health which may include constipation, low blood sugar, kidney stone formation, etc. A drastic change in your diet may cause some serious consequences to our health. Therefore, we should always first consult a doctor or a nutritionist before shifting to a new diet and should also confirm that we are not suffering from diabetes or heart disease.