In recent years, the ketogenic diet, or keto for short, has gained immense popularity for its promises of rapid weight loss and improved energy levels. However, as with any diet trend, critically evaluating its potential drawbacks and long-term effects on health is essential. In this blog post, we’ll explore 13 reasons why the keto diet might not be the best choice for everyone.
What is the Ketogenic Diet?

The ketogenic diet is a fad diet that focuses on very low carbohydrate intake, moderate protein consumption, and high fat intake. The goal is to shift the body’s primary energy source from carbohydrates to fats.
How Does Keto Work?
Low-carb diets don’t provide the body enough glucose (sugar), which is the usual fuel for your cells. To compensate for the lack of glucose, your body starts breaking down fat into molecules called ketones in the liver. This process is called ketosis.
Instead of relying on carbohydrates, your body changes its metabolic state and uses ketones as an alternative energy source. This is the reason why keto is often referred to as a high-fat diet. The keto diet leads to burning stored fat for fuel, which is why some people use the keto diet for weight loss.
13 Reasons to Stop the Ketogenic Diet
The ketogenic diet is attractive for its quick weight loss effect. Since the diet is difficult to maintain, it is often used as a short-term weight loss solution. Here are 13 side effects to make you reconsider going on the keto diet.
The Difficult Nature of the Keto Diet

1. Nutrient Deficiency
One of the major concerns with the ketogenic diet is the potential for nutrient deficiencies due to eliminating entire food groups.
By strictly limiting carbohydrates, you exclude many nutrient-rich foods like fruits, whole grains, and legumes from your diet.
These foods provide essential vitamins, minerals, fiber, and antioxidants that are vital for overall health.
A diet heavily reliant on fats and lacking variety can result in a shortage of essential nutrients, leading to deficiencies over time. Obtaining all necessary nutrients, such as vitamin C, fiber, and certain B vitamins, can be challenging from a keto diet alone.
2. Lack of Fiber
With a significant reduction in carbohydrate intake, keto diets often lack sufficient fiber. Fiber is crucial for digestive health, and its absence can lead to constipation and other gastrointestinal issues.
3. “Keto Flu“
Many people experience symptoms commonly known as the “keto flu” during the early stages of the diet. These symptoms include headaches, nausea, dizziness, and irritability, making the transition challenging for some individuals.

4. Social Limitations
Following a keto diet can be socially challenging, as it restricts many food options commonly enjoyed during social gatherings like birthdays, thanksgiving, or a friendly hangout. This limitation may lead to feelings of isolation and make maintaining the diet difficult in the long run.
5. Risk of Eating Disorders
The strict nature of the keto diet may contribute to unhealthy relationships with food, potentially leading to the development of eating disorders in susceptible individuals.
On a personal level, it diminished my feelings of hunger and completely eliminated my desire for food. There were days when I unintentionally went without eating anything simply because it slipped my mind. My body wasn’t sending signals urging me to eat. You can find the conclusion of my individual Keto Journey at the end of this post.

6. Potential for Loss of Muscle Mass
The keto diet may lead to muscle loss, particularly if protein intake is insufficient. This can be detrimental to overall health and fitness goals.
The Negative Health Effects of Keto
7. Potential Heart Health Risks or Cardiovascular disease
While the prevailing belief suggests that saturated fats contribute to the risk of heart disease, I remain unconvinced. Personally, I incorporate significant amounts of saturated fats (coconut oil, 100% grass-fed Organic Butter) into my diet, considering them essential building blocks for our bodies.

Contrary to the widespread opinion (though not my own), the keto diet is often criticized for its heavy reliance on saturated fats sourced from red meat, butter, and full-fat dairy products. It causes an unhealthy heart.
It’s important to note that not everyone following the keto diet can access high-quality meats with beneficial fats or healthy lard. For some individuals, adhering to a keto diet may involve consuming processed bacon. The concern arises when fats are sourced from unhealthy animals, which also means ingesting their toxins.
No matter which side you are on, it’s more widely accepted that there are good fats and bad fats. Good fats come from olive oil and avocados.
8. Causes Type II Diabetes
There is limited research done with this link. However, the concept is that the keto diet or any low carb diet can worsen insulin sensitivity and increase the risk of type 2 diabetes.
From my personal experience, I did have several symptoms of type II diabetes, especially the first couple of days of coming off, such as extreme thirst.
9. Kidney Stones:
The increased consumption of animal fats and proteins in a keto diet may contribute to a higher risk of kidney stones, a painful condition that can be exacerbated by dehydration, which is common in keto dieters.

10. Keto Causes Thyroid Problems
The thyroid is a small, butterfly-shaped gland located in the neck. It plays a crucial role in regulating metabolism by producing hormones, primarily thyroxine (T4) and triiodothyronine (T3).
Studies suggest that when you are on keto for a long time (6 months plus) it may lead to lower T3 hormone levels. T3 is an important hormone for regulating metabolism.

11. It Accelerates Aging
Long-term Ketogenic Diet cause your body to lose the stimulus for new mitochondria (the powerhouse of your cells). When you stop making new mitochondria, your existing mitochondria slowly get old and sick.
In the Article, “Turn Your Body into a Fat-Burning Machine” by Dr. Richard Gerhauser he elaborates more on this topic.
12. High Cholesterol Levels
While some people experience improved cholesterol levels on a keto diet, others may see an increase in LDL cholesterol (the “bad” cholesterol). Elevated LDL levels are a known risk factor for cardiovascular diseases.
13. Lack of Long-Term Research
While short-term studies have explored the benefits and risks of the keto diet, there is a lack of long-term research on its effects on health. The potential for adverse effects over extended periods is not yet fully understood.
How the Ketogenic Diet Ruined My Heath
Throughout my life, grappling with body image issues has been a constant struggle. During high school and undergrad, I experimented with various diets, including calorie counting, paleo, and even the military diet.
Unfortunately, none of these approaches proved sustainable for me, as my cravings consistently overpowered my weight loss goals. Ironically, despite being 5’2″ and weighing 115 lbs, I aspired to reach 98 lbs because, as an Asian, surpassing 100 lbs was often deemed as being overweight.
Around 2018, the ketogenic diet gained considerable attention on social media, sparking my curiosity. Learning that it was initially developed for epileptic children piqued my interest due to my own epilepsy.
The initial week on the keto diet was challenging, marked by the notorious “keto flu.” However, after two weeks, I experienced a sense of euphoria, prompting me to stick with the ketogenic diet for six months (considered long term) until I discovered I was pregnant.
The primary reason it worked for me was that it curbed my hunger entirely, to the point where I had to force myself to eat.
Unbeknownst to me, I was disrupting my natural hunger cues, negatively impacting my metabolism, and placing my body under stress.
After ceasing the ketogenic diet following the birth of my second child, I resumed it for three months post-breastfeeding. However, I discontinued it after encountering concerning information about its long-term effects.
Upon cessation, I struggled to maintain my physique despite consuming clean foods. Weight gain was rapid, and my joints swelled to the extent that my wedding ring no longer fit.
Consuming sweets like cookies induced a racing heart, highlighting my body’s struggle to process sugars and carbohydrates. This experience led me to explore the negative effects of the keto diet, providing insight into the challenges I faced.
The Takeaway
In a society saturated with unrealistic beauty standards and media that frequently promotes ideals that are nearly impossible to achieve, navigating body image as a woman becomes a formidable journey. This challenge is exacerbated by the multitude of diet plans constantly thrown our way, from keto and paleo to whole 360 and vegan. I, too, found myself ensnared in this web.
Even though there wasn’t any “scientific” data conducted on me, the aftermath of my venture into the keto diet revealed detrimental effects. The substantial weight gain after discontinuing keto wasn’t merely a result of overindulgence; rather, it stemmed from the havoc wreaked on my thyroid, the compromise of my metabolism, and the induction of a hormonal imbalance.
Surprisingly, I ended up weighing more than I did before initiating the diet, and along with the physical repercussions, I experienced heightened irritability and lethargy.
So, what truly constitutes the best diet? The answer lies in a dietary approach that aligns with nature. When we adopt diets that deviate significantly from natural elements, such as in the case of keto, we disrupt the body’s inherent systems.
Nature provides us with a bounty of delicious fruits, and including them in our diet is perfectly okay. Embracing the wholesome goodness of fruits and grains supports a more harmonious relationship with our bodies, reminding us that, after all, these are the foods that have been provided for our well-being.
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