The Keto Diet – An Effective Weight-Loss Method or a Health Risk? A Nutritionist Explains.

This story comes from our archives, from a time when FunTastyQ Fit was still called Geneto Lifestyle. We keep our older stories on file—our product has a long history.

In recent years, the keto diet has become increasingly popular. It’s presented in the media as a miracle weight-loss method, with success stories and “expert” recommendations spreading far and wide. But is that really the case? Although the keto diet can yield quick results in the short term, it’s still considered a fairly extreme way of eating. It may not be suitable for everyone and may carry potential health risks.

The History of the Keto Diet

The keto diet was first used in 1921 for medical purposes to treat epilepsy in children, but with the advent of anti-seizure medications, the keto diet soon fell into obscurity for decades. Since the 1970s, it has regained popularity, primarily as a method for weight loss.

How does the keto diet work?

The keto diet involves significantly restricting carbohydrates and increasing the proportion of high-fat foods in the diet.

The basics of the keto diet:

• Fats: 70–80% of daily calories should come from high-fat foods (e.g., avocados, olive oil, nuts, butter, fatty fish).
• Protein: in moderation—about 10–25% of daily calories (e.g., eggs, chicken, beef).
• Carbohydrates: less than 10% (e.g., leafy greens, low-carb berries)—typically less than 50 grams per day (depending on the individual).

When the body does not get enough carbohydrates—and the accompanying glucose—from food, it must seek an alternative fuel source. In this case, the liver begins to produce ketone bodies from fatty acids, which the body can use for energy. This metabolic state is called ketosis. 

The Keto Diet and Rapid Weight Loss

The phenomenon of rapid weight loss on the keto diet, at least initially, is due to water loss, not fat burning. Since 1 g of the body’s stored carbohydrate reserves (glycogen) binds approximately 2.7–3 g of water, the body also loses water when carbohydrate intake is low. A simple example: If the body has, say, 500 g of glycogen, it binds about 1.5–2 kg of water. When glycogen stores are depleted, weight can drop rapidly by about 1.5–2.5 kg, but this is mainly water, not body fat. This water is regained when carbohydrates are consumed. Therefore, the rapid weight loss that often occurs at the beginning of the keto diet isn’t actually from body fat; it’s mostly due to water loss.

The Keto Diet and Fat Burning

It’s true that the keto diet can be very effective for short-term weight loss. When you eat very few carbohydrates from food, your body’s insulin levels drop, which promotes the use of body fat as an energy source. Low insulin levels are, in fact, a prerequisite for fat burning on the keto diet. Again, this only works if you stick to the keto diet. If you don’t stick to the diet long-term or don’t eat a balanced and varied diet, the weight you’ve lost will usually come back. Read about a balanced and varied diet here! 

Potential Benefits of the Keto Diet

Research on the keto diet has also identified several evidence-based benefits, but most of these are short-term or relate to specific health conditions. The long-term effects are still unclear, and this diet may not be suitable for everyone.

• Weight loss and weight control—in the short term (3–6 months), the keto diet may be more effective than a low-fat diet. Long-term effects (over 12 months) tend to diminish.
• Reduced appetite—a high-fat, high-protein diet helps you feel full for longer, which can reduce snacking and overeating and promote weight loss.
• More stable blood sugar levels—may help control blood sugar in cases of type 2 diabetes and insulin resistance.
• Neurological disorders—some clinical trials suggest potential cognitive benefits, such as in the management and prevention of Alzheimer’s and Parkinson’s disease

Be sure to familiarize yourself with the potential health risks and dangers before starting the keto diet.

Health Risks and Dangers of the Keto Diet

Although the keto diet may yield good results for weight loss in the short term, there is still little scientific research on its long-term effects, and several experts warn of potential health risks: Main health risks:

• Nutrient deficiencies – a restricted diet can lead to vitamin and mineral deficiencies.
• Digestive problems – low fiber intake can cause constipation and bloating.
• Risk of kidney stones – increased protein and fat intake can put a strain on the kidneys.
• Risk of heart disease – if you consume a lot of saturated fats and little fiber.
• Muscle loss – rapid weight loss can reduce muscle mass.

If you still want to try the keto diet despite the potential health risks, you can adjust your macronutrient distribution yourself in the Geneto Lifestyle app. 

The keto diet is not sustainable

The keto diet can yield significant short-term weight loss results, but it’s important to remember that it’s not without risks. For many people, it is too restrictive, difficult to follow, and can lead to health problems, especially when followed over a long period of time. Based on current scientific knowledge, the keto diet is not sustainable in the long term, and following it may pose health risks. Weight loss can also be achieved through a balanced diet, regular exercise, and consistent healthy habits. Read more about it here! In the long run, this approach is the surest path to better health and well-being. Stay healthy! Nutritionist Astrit Kreutzwald