The ketogenic (or “keto”) diet has made quite the splash in recent years. From celebrities to your neighbour’s cat (well, almost), it seems like everyone is either on it, swearing by it, or confused by it. Promising everything from rapid weight loss to laser-sharp focus, it’s easy to see why this low-carb, high-fat lifestyle has become such a talking point. But before you start saying emotional goodbyes to bread and pasta, let’s take a closer look at the pros and cons of going keto — and whether it’s actually the right fit for you.
What Is the Ketogenic Diet, Anyway?
In simple terms, the ketogenic diet is a very low-carbohydrate, high-fat way of eating that shifts your body into a state called ketosis. That’s when your body, starved of carbs, starts burning fat for fuel instead. Think of it as flipping a metabolic switch — suddenly your body is powered by butter instead of baguettes.
The typical keto breakdown looks something like this:
- 70–75% fat
- 20–25% protein
- 5–10% carbs
Yes, that means you’ll be saying “so long” to most of the biscuit tin.
What Can You Eat on Keto?
You’ll need to reduce your carb intake to about 20–50 grams per day. (That’s about one slice of toast, by the way. Not loaf — slice.)
✅ Foods You Can Enjoy on Keto:
- Meat and fatty fish (e.g. steak, chicken, salmon)
- Eggs (finally a diet that encourages eggs!)
- Cheese and full-fat dairy
- Healthy fats like olive oil, butter, and avocado
- Non-starchy vegetables (e.g. spinach, broccoli, courgette)
- Nuts and seeds (but not the whole bag)
- Avocados (an actual food group on keto)
- A handful of berries (emphasis on handful)
❌ Foods to Avoid (Sorry, It’s a Long List):
- Bread, pasta, rice, and pretty much all grains
- Starchy veg like potatoes and sweetcorn
- Most fruits (apples are basically sugar bombs in keto terms)
- Sweets, cakes, and anything that lives in the dessert aisle
- Beans and lentils (yes, even the “healthy” ones)
- Soft drinks and fruit juice
- Beer (heartbreaking, I know)
Pros of the Keto Diet
✅ Weight Loss (Usually Quite Quickly)
Many people shed pounds rapidly, especially at the start. Part of this is water weight — but hey, it’s still weight, and your jeans don’t know the difference.
✅ Steady Blood Sugar Levels
Keto can be particularly helpful for those with type 2 diabetes or insulin resistance, helping stabilise blood sugar levels without the spikes and crashes.
✅ Improved Focus and Mental Clarity
Once your brain gets used to running on ketones, some people report feeling sharper, more alert, and generally less “foggy”. Perfect for when you need to remember where you put your car keys.
✅ No Calorie Counting (Usually)
Because keto naturally suppresses appetite for many people, there’s often no need to count every single calorie or bring your kitchen scales to dinner.
✅ Potential Heart Health Perks
Keto may help improve triglyceride levels and increase HDL (“good”) cholesterol. Though results vary, and bacon doesn’t count as a heart health food (sorry).
Cons of the Keto Diet
❌ It’s Very Restrictive
Keto is not exactly the life of the party when it comes to food variety. Eating out, family dinners, and office cake days suddenly become tactical missions.
❌ The Infamous “Keto Flu”
In the first week, many people experience flu-like symptoms: fatigue, headache, brain fog, irritability — basically your body’s way of saying, “Where’s my toast?”
❌ Nutrient Deficiencies Are a Risk
Cutting out fruit, legumes and whole grains means you might miss out on important vitamins, minerals and, dare I say it, fibre. Nobody wants to discuss constipation at a dinner party, but it’s worth mentioning.
❌ It Doesn’t Suit Everyone
People with liver or kidney conditions, eating disorders, or certain metabolic issues should avoid keto unless advised by a healthcare professional.
❌ Hard to Stick to Long-Term
Even the most dedicated keto follower might find themselves longingly sniffing a croissant at some point. Sustainability is a genuine concern.
So, Should You Try It?
The ketogenic diet can work wonders for some people — especially those looking to lose weight, regulate blood sugar, or improve mental clarity. But it’s not magic, and it’s certainly not easy. If you’re a fan of flexibility, carbs, and a stress-free social life, it might not be your cup of tea (unsweetened, of course).
In Summary:
- Try keto if you enjoy structure, want quick results, and don’t mind sacrificing carbs for fat.
- Avoid it if you love variety, struggle with restrictive eating, or have health conditions that require a more balanced approach.
Always chat with your GP or a registered dietitian before diving in — especially if you’ve got any underlying health concerns.
Have you tried the keto lifestyle? Did you love it, hate it, or dream about toast the entire time? Drop your thoughts in the comments!
Leave a Reply