The ketogenic diet, or keto for short, is a low-carb, high-fat weight loss plan that has gained popularity in recent years. Originally designed to help treat children with epilepsyketo requires cutting out many fruits, grains, starchy vegetables, processed foods, alcohol and sugar. Social media influencers, athletes, and celebrities have touted the results of this diet, but while it has benefits, it also comes with significant risks.
According to Harvard Healthketo can lead to liver and kidney problems, nutrient deficiencies, and side effects like constipation, brain fog, and mood swings.
While some swear by keto, others find the diet too extreme. Eat this, not that! I’ve spoken with people who tried keto for 30 days and ultimately decided it wasn’t for them. Here’s why.
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I wanted to stay in shape
Kevin Saghyfounder and director of Earned Impression, a communications and marketing consultancy, turned to keto to stay in shape.
“The science behind the keto diet was compelling, and it was worth a try as I looked for ways to stay fit as I got older,” he says.
I Tried Keto to Manage Health Issues
In 2020, Tess Hilmoretired advanced research professor and founder of Consider this nutritionhas been diagnosed with mast cell activation syndrome (MCAS), a serious condition this can cause allergic reactions such as hives, swelling, shortness of breath, etc.
“It’s quite debilitating,” says the 56-year-old. “Part of its symptomatology is the acquisition of multiple food sensitivities, so nutrition can be an issue for us.”
She turned to keto after hearing recommendations from others in the immunocompromised community. “I first tried keto because many in the immunocompromised communities recommended it. I did keto in 30-day increments, on and off, for about six months,” she says.
Cutting out carbs was difficult
Any diet can be difficult, but keto is particularly restrictive. For Saghy, cutting out carbs was one of the hardest parts.
“I tried this diet because I tend to eat foods high in carbs or sugar, and those seem to be the hardest to maintain aside from the waistline,” he says. “But I’m a runner and carbs are an important fuel that has proven too difficult to eliminate.”
Keto Eliminates Too Many Healthy Foods, She Felt
While following keto, Hilmo researched her risks and consulted her husband, a neurotrauma doctor, for advice.
“My husband kept kindly sharing the new science about microbiome health and how our gut controls 80% of our immune response, nervous system health, etc.,” she explains.
Through his research, Hilmo learned that “our microbiome needs a diversity of plant fibers to be healthy and strong. Our microbiome cannot “eat” anything other than plant fibers.
She eventually quit keto because it eliminated too many fiber-rich foods needed for a healthy microbiome.
“Keto excludes high-fiber foods (grains, seeds, beans, fruits, and many vegetables) needed to heal our microbiome,” she says. “All the science suggests eating a wide range of plant foods, not vegetarian or plant-based, but rather going 30 plants a week for a gut health challenge. I still eat meat and dairy ;I am simply rich in plants in my time.”
I got results with Keto but it’s not worth it
After committing to keto for a month, Saghy saw results but wasn’t happy with the compromises.
“Even though I started seeing some weight loss, the side effects weren’t worth it,” he says. “For example, I didn’t mind drinking Bulletproof coffee/butter for breakfast in the morning, but I started getting migraines and I was able to identify them thanks to MCT oil. I also “I struggled to maintain my energy during distance runs without carbs. Ultimately, my body didn’t agree with the severe changes required to follow the diet.”
Keto Side Effects Were Miserable
Saghy eventually quit keto due to the side effects.
“The migraines I experienced were terrible and the diet change was too severe for me personally,” he says. “I ended up seeing similar results with basic (but disciplined) net calorie tracking, exercise, and resistance training without all the side effects and compromises.”
What to do with Keto
Although the ketogenic diet has worked wonders for some, it is not a one-size-fits-all solution. As these experiences highlight, restrictions and potential side effects can make keto difficult, or even unsustainable, for many. Before starting keto or any other diet, consider your personal health needs, lifestyle, and long-term goals. Consulting a healthcare professional or dietitian can help you determine if this is the right solution or if there are more balanced approaches to achieving the results you want. Remember, the best diet is one you can stick to without compromising your overall well-being. And if you enjoyed this article, don’t miss them 100 unhealthiest foods on the planet.
The article I Tried the Keto Diet for 30 Days and Here’s Why I Won’t Do It Again appeared first on Eat This Not That.
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