7 Keto Diet Pros and Cons

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Confused by the popular Keto Diet? You’re not alone. It is the most misunderstood “diet” I see with clients. Let’s explore seven pros and cons to the Keto Diet.

What is Keto?

Depending on the website, book, blog or ad you read the answer will differ.

For general use, it means reducing all starchy carb foods and greatly increasing fat and protein.

For the dedicated Keto fan, there are daily tests for Ketones and vigilance to keep the body in Ketosis. 

Keto Diet Pros

Weight Loss and Insulin Resistance

• Keto weight loss occurs when you stop eating starches and sugars that elevate triglycerides and A1C glucose.
• Refraining from grains, fructose, fruit juice, pasta, sweets, excess potato and alcohol will help resolve insulin resistance.

Carbohydrate Education

• The Keto Diet limits carbs to less than 50 grams per day. This requires a food log to track the appropriate amount of carbohydrates, calling attention to the amount you consume.

Keto Diet Cons

Too Many Variations

• Depending on where you get your advice, your Keto diet may include anywhere from 2 – 49 grams of carbs per day. This is a large discrepancy.
• Keto also aims for your fat content to be 70%-90% of your daily calories.

High Cholesterol

• We use cholesterol for many things but if we consume too much, it gets stored in the arteries and other body areas.
• Keto foods contain more cholesterol than the body can use without vigorus activity.

Gallbladder Health

• Consuming large quantities of egg yolks, saturated fats and vegetable oils can cause gallbladder issues.
• Read my article or listen to Primal Diet – Modern Health Podcast on eggs and the gallbladder.

Difficult to Manage

• It is difficult to track the appropriate amount of carbs and fats required on the Keto diet. You must know what you’re doing and be truthful about what you’re eating.

Difficult to Maintain

• Going low-carb (less than 50 grams per day), as you do with Keto, is a short-term project. It is simply not sustainable.
• Mark Sisson writes repeatedly in his book, Primal Blueprint, to aim for 75-100 grams of carbs daily if you are happy with your weight and BMI. Listen to my interview with Mark here. 

Is Paleo Better than Keto?

I’m not convinced Ketosis is safe, correct or useful (especially for women). The Keto diet typically results in lower amounts of vitamins and minerals the body needs to operate efficiently.

I don’t suggest to Clients.

The Ancestral (i.e. Paleo) diet focuses on the foods our ancestors thrived upon, such as animals, seafood, weeds, flowers, animal fats, tubers, nuts, seeds, and an occasional egg, fruit or finger full of honey. The Paleo diet lacks grains, sugar, alcohol and high fructose corn syrup, naturally resulting in a lower amount of carbs.

My “Definitive Guide to What to Eat On Paleo” lays out why, what and how to eat a Paleo diet, while also clarifying the types of fats and starches we need. Enjoy!