The keto diet has experienced tremendous popularity in recent years, and it’s easy to see why: It promises quick weight loss while still allowing you to eat your favorite foods (as long as they fit within your carb limit). But is the keto diet safe? In this guide, we’ll talk about the potential health benefits of following this popular low-carb diet along with some of the possible side effects. We’ll also cover whether or not you should follow the keto diet and give you some tips to help you figure out if it’s right for you.

What is the Keto Diet?

The keto diet, or ketogenic diet, is a very low-carb diet plan that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When you’re in ketosis, your liver produced ketones which become the main energy source for your body. Proponents of the diet claim that optimal ketone levels can help you shed weight fast, improve energy and focus, and enhance brain function. But what does the research say? We'll answer all your questions here...

How to Start the Keto Diet

The keto diet is considered an effective way to shed pounds, but it’s a very restrictive eating pattern that eliminates several food groups and is typically followed for anywhere from a few days to three months. If you choose to follow the keto diet, know that your body will go through some changes and you may experience some adverse side effects early on (such as fatigue, headaches, nausea). But don’t let these initial symptoms stop you from continuing with your plan. Your body has to adjust to new foods and learn how to burn fat for energy instead of carbohydrates or glucose—and because every person’s body reacts differently, it can take time before you figure out what works best for you.

How Long Can You Follow a Ketogenic Diet?

Research shows that following a ketogenic diet can help some people lose weight, but there are plenty of caveats. It's not safe for everyone and some people may see no difference in their habits on a keto diet than they did before, especially if they are already healthy eaters. That said, keto might be worth a try even if you don't think it sounds like something you can stick to. If it helps, then great! Just because something doesn't work for one person doesn't mean it won't work for another, so you shouldn't write off an entire way of eating just because you tried and didn’t succeed at first.

Are there any Side Effects of Following a Ketogenic Diet?

While it’s true that you can lose weight following a ketogenic diet, many side effects may be caused by ketosis. According to WebMD, these include bad breath, fatigue, nausea, vomiting, and constipation. In addition to these symptoms getting worse as you follow a ketogenic diet for longer periods, WebMD also states that ketoacidosis is also more likely in people with type 1 diabetes if they aren’t taking insulin. If you have a history of diabetes or any other medical conditions that can cause serious health issues if not treated appropriately, we recommend discussing following a ketogenic diet with your doctor before doing so.

What Are Some Foods to Avoid While Following a Ketogenic Diet?

It's not safe to follow a ketogenic diet while eating processed foods. It’s best to prepare meals at home and limit restaurants if you’re following a keto diet. The main advantage of following a keto diet is that it can help you burn fat quicker than other diets. If you’re not in good health, however, you may need to avoid high-fat foods until your doctor gives his or her approval. Also, alcohol isn't recommended on a keto diet because it's high in calories and carbs.

What Are Some Healthy Alternatives to Eating Meat While on a Ketogenic Diet?

The ketogenic diet is a low-carb, high-fat diet that encourages your body to use fat for energy. This diet is safe for most people but there are some exceptions: People with certain conditions (such as kidney disease) or who take medications that are metabolized by enzymes involved in gluconeogenesis should avoid following a ketogenic diet because it can result in a dangerous buildup of ammonia and acid in the blood. But if you’re healthy, a keto (or carnivore)diet is likely safe and effective. A carnivore diet—which consists of eating only meat—is likely unsafe because it can lack critical nutrients like B vitamins, choline, and chromium.