Many people think fat is the enemy of a healthy diet—but what if a high-fat meal plan could actually help you shed pounds? Enter the Ketogenic Diet, or “keto,” a low-carb, high-fat approach that has taken the nutrition world by storm.
According to Neha Jain, senior nutritionist at HealthifyMe, “The keto diet works exceptionally well for those who have hit a weight-loss plateau and want to change their metabolic system. By using fat stores for energy instead of glucose, it helps the body lean out faster.”
How Keto Works
Developed in 1924 by Dr. Russell Wilder at the Mayo Clinic, the Ketogenic Diet recommends eating roughly 70–80% of calories from fat, 15–30% from protein, and just 5–10% from carbohydrates. The restricted carb intake forces your body to switch from burning glucose to burning fat for fuel. This metabolic shift produces ketones—molecules created when the liver breaks down fat—which become the brain and body’s preferred energy source.
But don’t grab that stick of butter just yet. The keto diet emphasizes healthy fats from foods like nuts, seeds, avocados, olives, vegetable oils, and fatty fish. Along with cutting carbs, these good fats help reduce inflammation, support cell regeneration, and encourage weight loss.
The Benefits of the Ketogenic Diet
- Accelerated Weight Loss
Low-carb diets help many people lose weight faster without feeling deprived. A 2014 NIH study found low-carb diets outperform low-fat diets for both weight loss and cardiovascular health. Keto particularly targets abdominal fat, the most harmful type of fat in the body. - Enhanced Brain Function
High-sugar diets and low omega-3 intake are linked to cognitive decline and insulin resistance. By partially replacing glucose with ketones, the keto diet can improve brain energy metabolism and support cognitive function. - Lower Risk of Metabolic Syndrome & Heart Disease
Research shows keto can help prevent metabolic syndrome. A 2012 study in The American Journal of Epidemiology found low-carb diets were more effective than low-fat diets at reducing certain risk factors for heart disease and metabolic conditions. - Potential Support in Cancer Therapy
Some studies suggest limiting carbs may starve cancer cells of their energy supply, slowing tumor growth. While not a cure, keto could be a complementary strategy in metabolic-focused treatments. - Reduced Risk for Type 2 Diabetes
Carbs spike blood sugar, so reducing them helps stabilize glucose levels. A ketogenic diet can improve how the body stores and uses energy, easing Type 2 diabetes symptoms. - Fewer Food Cravings
Keto naturally suppresses ghrelin, the “hunger hormone,” while activating satiety hormones. Eating more fats and proteins keeps you full longer, cutting down on unnecessary snacking.
The Risks to Keep in Mind
- Fatigue and Irritability
The “keto flu” is a common side effect during the body’s adjustment to low-carb intake, causing tiredness and irritability. - Brain Fog
Drastic carb reduction can leave you feeling sluggish, unfocused, or moody due to metabolic shifts. - Changes in Lipid Profile
High intake of saturated fats can negatively affect cholesterol levels. Stick to healthy fats to avoid raising your risk. - Micronutrient Deficiencies
Restricting carbs can limit intake of thiamin, folate, calcium, iron, potassium, and magnesium. A high-quality multivitamin can help cover these gaps. - Ketoacidosis (Rare but Serious)
Excess ketones can dangerously lower blood pH, particularly in diabetics, creating a high-acidic environment known as ketoacidosis. - Muscle Loss
Like other calorie-restricted diets, keto can be catabolic. Without adequate energy or protein, the body may break down muscle tissue, especially during intense exercise.
Expert Advice
Neha Jain emphasizes that keto isn’t meant to be a permanent lifestyle for everyone. “Factors like age, gender, activity level, body weight, and genetics all matter. It’s best to consult a professional to design a balanced plan that works for you.”