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Is Keto Diet Healthy? Everything You Need to Know

Is Keto Diet Healthy? Everything You Need to Know

Recently I have posted an article about Intermittent Fasting and today I want to speak about another very popular diet, called Keto and answer to a very common question, Is Keto Diet Healthy? I will explain to you what Keto diet is, what the benefits and dangers are, introduce you to all popular types of Ketogenic diet, talk about foods suitable for it and food to avoid.


These days a healthy lifestyle gets more and more attention and people are trying various diets and training programs to see which one works best for them. I hope this article will answer all your questions about the Ketogenic diet and help you to decide if this diet for you.


What is Keto Diet?

Before answering the question is Keto diet healthy, you have to know what a Keto diet is all about in first place.What is Keto diet


The Ketogenic diet is a high fat, reasonable amount of protein and very low carbohydrate diet. This diet is primarily used to control Epilepsy in children. Keto diet forces our body to burn fat for supplying energy to our bodies instead of energy from carbohydrates.


The Keto diet comes from a fact that it allows the body to produce fuel molecules called “Ketones”. This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply. The liver produces ketones from fat and they serve as a fuel source throughout the body and especially for the brain.


The brain consumes lots of energy throughout the day and it can run only on glucose or ketones. That’s why this diet is a very good alternative to a normal diet where we get most of the energy from the carbohydrates. But on a normal diet, many people forget to consume plenty of good fats, which are very important for weight loss and our brain.


Keto Diet Types

The standard ketogenic diet – This type of keto diet is very low carbohydrates, medium protein and high-fat diet. It contains around 75% of fat, 20% of protein and just 5% of carbohydrates.


The cyclical ketogenic diet – This type of keto diet involves two high carbohydrates re-feeds. 5 days of normal ketogenic diet days followed by 2 high-carb days.


The targeted ketogenic diet – This type of keto diet allows you to add carbohydrates around workouts, which helps to increase your energy levels and strength for exercises.


High protein ketogenic diet – This type of keto diet is very similar to standard but is higher in protein, the ratio is around 60% of fat, 35% of protein and 5% of carbohydrates.


Keto Diet food list

Because the keto diet is all about protein and fat foods, you have to eat high in fats and protein foods. I would still recommend choosing healthy fat and protein sources like avocados, olives and olive oil, nuts, salmon, eggs Greek yoghurt, cottage cheese, meat. Obviously, if you have lactose intolerance avoid dairy products.Keto diet friendly food list


Keto diet-friendly food List:

  • Unprocessed meat
  • Fish and seafood
  • Eggs
  • Natural high-fat sources
  • Vegetables growing above ground
  • High Fat Diary
  • Nuts
  • Berries


Keto diet-friendly drink list:Keto diet friendly drink list

  • Water
  • Coffee without sugar
  • Tea without sugar


For Special occasions you can consume some of:

  • Alcohol without sugar, like dry wine or spirits
  • Dark chocolate


High carbohydrate food to avoid for Keto diet:High carbohydrate food to avoid for keto diet

  • Sugar
  • Vegetables growing  underground
  • Processed meat
  • Starch
  • Beer
  • Fruit
  • Fruit juices
  • Margarine
  • Fast food
  • Prepared or frozen meals


Because for keto diet you are not allowed any type of carbohydrates, you can’t have products containing sugar such as sweets, drinks containing sugar, potatoes, and beetroot.


Is Keto Diet Healthy?

A standard ketogenic diet is not very healthy and I wouldn’t recommend it to people, because it is not sustainable and it misses lots of nutrients. Because lots of high carbohydrates foods are also high in fibres, means that people end up not consuming enough fibres.


Lack of nutrients and energy can lead to a weaker immune system and getting more cold symptoms. Consuming not enough carbohydrates can make you feel very weak and have lack of energy, because carbs are the main fuel and energy source for our bodies.


The ketogenic diet also tends to cause more calcium to be lost in the urine.

Keto diet has advantages and can improve certain areas with your health, but at the same time it can cause problems other health problems. This diet is a very controversial diet.


Also, I wouldn’t recommend Ketogenic diet for people who are:Avoid Keto diet if you have diabetes

  • Breastfeed
  • If you take any medicine for diabetes or insulin
  • If you take any medicine for high blood pressure


If you still want to try Keto diet and see if it works for you and do you feel good on this diet I would recommend you to choose Cyclical or Targeted Ketogenic diet, because they include more carbohydrates and are a lot safer option than standard high protein Keto diets.


The Benefits of Keto diet

Ketogenic Diet has lots of health benefits, however, not all of them are proved with enough research and evidence. Keto diet can give you these health benefits:


Low Carbohydrate diet can reduce your appetite – Studies has shown that when people cut their carbohydrates and eat more protein and fat, they tend to eat fewer calories.Weight loss


Weight Loss – People on a low-carb diet can lose more weight faster, than those who are on low-fat diets. People restricting their carbs can lose up to 2 to 3 times more weight than people on low-fat diets without feeling hungry.


Drop Triglycerides drastically – triglycerides are far molecules found in your bloodstream. High-fat fasting helps to drop triglycerides level and reduces the risk of heart disease.


Increases level of HDL (good cholesterol) – the higher HDL the lower risk of heart disease. And one of the best ways to increase HDL is to eat fats.


Reduces blood sugar and insulin levels – Studies prove that cutting carbohydrates lowers both insulin and blood sugar levels. People on a low carb diet could reduce their insulin usage by 50% and 95% of people with type 2 diabetes had reduced their glucose-lowering medicine,


Might lower blood pressure – High blood pressure is a significant risk factor for diseases like stroke, heart disease and kidney failure. Low carbohydrate diet might be an effective way to lower blood pressure.


Lowers bad LDL cholesterol levels – The smaller LDL particle the higher risk to get heart disease. Low- carb diet can help to increase LDL particles while reducing a total number of them, which leads to lower risk of heart problems.


Ketogenic diet dangers

Keto diet has negatives too and can cause serious health problems. Being on Keto diet can cause these health problems:


Feeling sick “Keto Flu” – People new to Keto diet can start feeling sick, vomit, feel fatigued. Usually, these symptoms should disappear after a few days.


Diarrhoea – keto diet can cause diarrhoea because you might be lacking fibres, which can be found in many carbohydrate foods.


Reduced athletic performance – research shown that athletes performed worse on a low-carb diet, than athletes high carbohydrates diet.


Reduced muscle mass – because you eating much more fat than protein and carbs you will be losing weight, but it might be muscle as well, because your muscles need protein and carbs to grow.Increased risk of heart diseases


Increased risk of heart diseases and diabetes – keto diet suggest eating lots of green vegetables and fats. But some people might get it wrong and eat too much of fatty products like bacon or butter and products high in bad fats which can increase the risk of heart diseases or diabetes.


Weight regain – because the keto diet is so restrictive and drastically, once you stop this diet and go back to carbs you might regain even more weight than you have lost because your body falls out of habit to get carbs.


Key Points

  • The Ketogenic diet is a high fat, reasonable amount of protein and very low carbohydrate diet.
  • Ketogenic diet types are standard ketogenic diet, cyclical ketogenic diet, targeted ketogenic diet, high protein ketogenic diet.
  • The Safest keto diet types are cyclical and targeted.
  • Keto diet does not recommend for people breastfeeding if you have any insulin medicine or medicine for diabetes or high blood pressure.
  • Keto diet can give you these benefits: reduced appetite, weight loss, drop of triglycerides, increased level of good cholesterol, reduced level of bad cholesterol, reduces blood sugar and blood pressure.
  • Ketogenic diet dangers are: feeling sick, diarrhoea, reduced athletic performance, reduced muscle mass, weight regain and increased risk of heart diseases and diabetes.



My opinion on, is keto diet healthy, is no. I’ve done lots of research about the keto diet and think that the Keto diet is too extreme and restrictive. It is very controversial and it has not enough evidence that it is safe. This diet is working while you stay on it because you on very low carbs, but once you go back to carbs you can regain more weight.


There are too many dangers of staying on this diet. If you do any high-intensity training this diet might be not for you either, because you might have a massive lack of energy. You have to choose a diet which you could stick with forever, which would become your lifestyle and Keto seems just too hard for that.


If you still tempted to try a Keto diet, at least choose healthier types where you have to use some carbs. Those two types of Keto diet shouldn’t cause you health issues and are not too extreme.


Consider very well, add all pros and cons of Ketogenic diet and decide is Keto diet worth the risk. There are many safer methods and diets to lose weight.


As always, if you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Marius Mickevicius

Founder of ihealthylifestyle


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10 thoughts on “Is Keto Diet Healthy? Everything You Need to Know”

  • I agree that keto diet is unhealthy for the normal person, because if your are following it then you wont get all the required nutrients for your body. However the good thing is that this type of diet may be good for some persons, such as people who are diabetic and epileptic. And so there are some persons who can actually benefit from the keto diet. Thanks for informing us.

    • Hello Dahlia, I agree with you, the standard Keto diet is not very good for most people. You can lose weight quickly with this diet, but the weight might come back even quicker, once you go back to a normal diet again. If people really want to try Keto diet I would suggest a modified Keto diet which includes more carbohydrates, because our bodies need all type of nutrients. We just can’t give up on carbs for good.

  • Hello Marius (labas Mariau) , just read you content, like very much. I’m a Pinterest user ,see a lot of recipes “keto diet”, “how to prepare food using Keto diet” and etc. I wasn’t interested in it, but when I read your article I put “my eyes on” Keto diet. Started compare what I’m eating and Keto diet, looks like I’m in Keto diet a little bit, like coffee/tea with no sugar, don’t eat fast food or frozen dinner. I really agree with your opinion – Keto Diet is not that healthy as it looks like. Human body needs a little bit of everything.
    Jidrone ( Zydrone)

    • Labas Zydrone 😉 Yes I’m Pinterest user too and I get lots of recipes about Keto diet too, this diet is getting very popular, but people usually don’t know the dangers of this diet, that’s why I listed a few more Keto diet types which are a little bit healthier and good be a better choice. As you said we need a bit of everything to be healthy and our diet should be balanced very well. Especially we need more carbs if our lifestyle is very active and we move and exercise a lot. Thank you for reading.

  • This is a very interesting and informative article. Thank you so much for really breaking down what the Keto diet is as well as the pro and cons of it with the different types of Keto diets. I thought a Keto diet was just one thing and didn’t realize there were different types of Keto diets to consider.

    • Hi Trish, any diet can be modified personally depending on your goals, activity level and general health because one diet can’t be suitable for every person. We are all different and diet should be modified individually too. I also think that the standart Keto diet is too extreme and we have to use more carbs than that, especially if we are very active and exercising.

  • Hi Marius,

    Interesting article, I’ve seen many conflicting reports with regards to the results of the keto diet. I do however agree that a standard keto diet is very difficult to maintain. I personally a targeted Keto diet, I’ve found this to be ideal for testosterone production, increased fat loss, energy and muscle mass gains. Thanks for sharing!

    • I agree with you, if you do targeted Keto diet it can be very helpful because standard Keto might be too hard for many people. And because I’m training with weights if don’t have any carbohydrates after a week I start feeling very week and my performance at the gym drops down too. I personally prefer intermittent fasting as my diet.

  • What a nice post you wrote! I really enjoyed reading it and I could not be silent about your post so I decided to leave my comment here and say Thank You! For sharing this quality post with others.
    Actually this is exactly the information that I was looking for information about Keto Diet and when I landed to your website and read this post, it answered all my questions in details.
    So I’m happy that you decided to write about this topic and share it with people. It’s very useful and can definitely be used as a great source for everyone.
    I will come back to your website again for sure and I’m looking forward to reading your new posts.)


    • Hi Ali, thank you for reading my post about Keto diet. I’m very happy that you enjoyed my article and find it interesting and helpful. I hope that you will enjoy my other article as much as this one.

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