Introduction
The ketogenic (keto) diet has become a household name in the weight loss world. With its promise of fast fat loss, reduced cravings, and better focus, it’s no surprise that people are ditching carbs for butter coffee and paneer tikkis. But does the keto diet really live up to the hype — or is it just another trend with side effects no one talks about?
What is the Keto Diet?
The ketogenic diet is a high-fat, moderate-protein, very low-carbohydrate diet that forces the body into a state of ketosis — where fat is used as the primary fuel instead of glucose.
- Carbohydrates: < 20–50g/day
- Protein: Moderate (1.2–1.5g/kg body weight)
- Fat: 70–75% of daily intake
In this state, your liver produces ketones, which become the primary energy source — especially for the brain.
Why People Love Keto
- Rapid fat loss (especially belly fat)
- Reduced hunger and cravings
- Better energy (after the initial adjustment)
- Possible improvement in insulin sensitivity
- May support neurological health in certain conditions like epilepsy
Is Keto Sustainable Long Term?
For most people, no.
- Socially restrictive (can’t eat roti, rice, fruits, legumes)
- Can lead to fatigue or nutrient deficiencies
- May affect gut health if fiber intake drops
- Not suitable for people with thyroid, gallbladder, or liver issues
Keto and Indian Diets
An Indian keto diet usually includes paneer, eggs, chicken, cheese, coconut oil, avocado, nuts, ghee, and vegetables like spinach, cabbage, and cauliflower. But common Indian staples like dal, rice, and fruits are off the table — making it difficult to follow consistently.
Who Should Not Try Keto?
- Women with hormonal imbalance (especially perimenopause or PCOS)
- People with thyroid disorders
- Those prone to binge eating or emotional eating
- Individuals with gallbladder/liver issues
- Pregnant or breastfeeding women
What Are the Side Effects of Keto?
Known as the “keto flu”, the first 5–7 days can cause:
- Headaches
- Irritability
- Nausea
- Constipation
- Brain fog
- Cravings
If not well-balanced, long-term keto can also raise cholesterol levels, weaken bones, and impact gut bacteria diversity.
Balanced vs Keto: What’s Better?
A clean, anti-inflammatory diet that includes complex carbs, adequate protein, healthy fats, and seasonal produce can offer the same fat loss benefits — without the rigidity or nutrient risks. Keto may work for short-term fat loss but isn’t a magic bullet.
Our Take as Nutritionists
At Diet Dr Clinic, we believe keto can be effective for short-term, therapeutic purposes when carefully supervised — but it’s not for everyone. Women with hormonal imbalances, people with gut issues, and anyone aiming for long-term fat loss are often better suited to a balanced, sustainable approach that works with their lifestyle and health needs.
Final Thoughts
Keto can be effective when used as a therapeutic diet for a limited period. But for most people, a flexible, balanced, whole-food approach leads to better long-term results. Don’t follow a trend — follow your body’s needs.
Looking to lose fat without extreme diets?
Our experts at Diet Dr Clinic can design a personalized nutrition plan tailored to your goals, health history, and preferences. Book your consultation today and start your journey toward a healthier, fitter you.