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Why the Keto Diet Is Not As Healthy As You Assume It to Be

Healthy Trends

The ketogenic (keto) diet is everywhere, touted as a game-changing plan for fast and effective weight loss. But is keto healthy? This low-carb, high-fat diet forces your body into a metabolic state called ketosis, where it burns fat instead of carbohydrates for fuel.

Essentially, ketosis can help melt away extra pounds and reduce appetite, making it incredibly popular for dieters.

The keto diet consists of foods like meats, butter, cheese, eggs, nuts, and oils, along with low-carb veggies such as spinach, kale, and broccoli. Bread, pasta, rice, and sugary treats are strictly off-limits. With its ability to trigger weight loss and help control blood sugar, keto has risen as one of the most talked-about diets today.

Is Keto Healthy?

One of the biggest concerns with keto is the amount of saturated fat consumed. Bacon, cheese, butter, and other high-fat staples make up a large portion of the keto menu.

is keto healthy?

Master Cowley / Pexels / One of the major problems with the keto diet is that saturated fats raise LDL, or “bad” cholesterol, which increases the risk of heart disease.

Experts recommend keeping saturated fats to less than 7% of your daily calories. However, most people on the keto diet exceed that, sometimes without realizing it.

Nutrient Deficiency Issues

Is keto healthy if you are missing critical nutrients? Cutting out grains, fruits, and many vegetables means you risk missing key vitamins and minerals. Nutrient deficiencies can result from a lack of variety in your diet, especially when it comes to essential micronutrients like selenium, magnesium, phosphorus, and vitamins B and C.

Without these, your body struggles to maintain immune health, energy levels, and proper organ function. Long-term nutrient deficiencies can lead to fatigue, brittle bones, and even nerve issues. To avoid this, you must make an effort to incorporate keto-friendly, nutrient-rich foods like leafy greens, seeds, and fatty fish.

Is Keto Healthy for Your Liver?

The high-fat nature of the keto diet can exacerbate problems for those with preexisting liver issues. Since the liver is responsible for metabolizing fat, flooding it with large amounts of fatty foods can overload it. This may cause inflammation or worsen conditions like fatty liver disease.

is keto healthy?

Jill / Pexels / Even if you don’t have current liver issues, a diet so rich in fat can strain the organ over time.

The liver plays a key role in detoxifying the body and maintaining energy. If it is overworked from constantly metabolizing heavy fats, it won’t function at full capacity. If you’re not careful, this can lead to long-term damage.

Constipation Is More Common Than You Think

One of the lesser-discussed side effects of keto is digestive distress, specifically constipation. Fiber, found in grains, legumes, and many fruits, plays a key role in regulating digestion. However, because keto drastically reduces these fibrous foods, constipation becomes an issue for many people.

Without adequate fiber, your digestive system slows down, causing you to feel bloated, sluggish, and uncomfortable. To combat this, some keto followers rely on supplements or low-carb veggies like spinach and cauliflower, but even these may not provide enough fiber to keep things running smoothly.

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