The ketogenic diet is one of the hottest diet trends right now and was initially developed as a therapeutic way to treat seizures in patients with epilepsy.
The keto diet is made up of 75% fat, 20% protein, and 5% carbohydrates. This combination enables your body to enter a state of ketosis, where the body switches from burning carbs for fuel to burning fat for fuel.
Research shows the keto diet may also be beneficial to patients with diabetes, cancer, and even Alzheimer’s disease.
Sounds like the magic sauce right?
Well, there is still a lot of concern and critique of Keto. For example, the keto diet is sometimes referred to as “the bacon and butter diet” because it calls for 75% of daily calories to come from fat, and it is this that critics are finding the most alarming.
So, is the keto diet good or bad for your health? Let’s examine the pros and cons so you can decide whether it’s right for you.
PROS OF KETO
When your body enters ketosis, it goes into fat-burning mode, which supports weight loss. Cutting carbs also cause your body to retain less water, which can lead to weight loss.
Say goodbye to hunger pangs!
One of the best things about the keto diet is that you won’t feel hungry as you often do on other restrictive diets. The high amount of fats in the keto diet minimizes those carb cravings, provides steady energy for hours, and can actually suppress your appetite. [2, 6]
Studies show the keto diet can improve your “good” cholesterol (HDL) and lower “bad” cholesterol (LDL). When you eat fat, your blood levels of HDL see an increase. The higher your levels of HDL, the lower your risk of heart disease.
But that’s not all. Eating low-carb can also change your LDL cholesterol, altering it from “bad” to “benign” cholesterol. It does this by turning LDL particles from small (high risk of heart disease) to large (low risk of heart disease) while also decreasing the number of LDL particles in the bloodstream. [2, 3, 6, 9, 10, 11]
Lower Blood Pressure and Reduce your Risk of Heart Disease
Committing to a Ketogenic diet can help reduce your risk for heart disease and lower blood pressure. When you reduce your carb intake you lower your blood triglycerides, which are fat molecules in the blood. When you have high levels of blood triglycerides you have a higher risk for heart disease.
Lowers blood pressure. Research shows eating a low-carb diet can have positive impacts on blood pressure. Hypertension is a risk factor for many diseases, including heart disease, stroke, and kidney failure.
Reduce Insulin Levels and Insulin Resistance
A great benefit of Keto, especially if you Reduces insulin levels and insulin resistance. Studies show the keto diet can reduce blood sugar and insulin fluctuations due to reduced carbohydrate consumption. Better insulin control can also help improve the associated metabolic disorders and symptoms linked to high insulin and blood sugar.
Better Mood and Boosted Energy
A Keto diet has the power to enhance your mood, mental focus, and improve the quality of your sleep. After a few days of cutting carbs, many keto dieters report feeling more alert, being in better moods, and needing less sleep.
The sluggishness and lethargy you feel after a heavy carb-filled meal is due to the insulin spike. Eating a high-fat diet provides steady energy and helps you avoid crashes that are associated with eating a high-carb diet.
CONS OF KETO
The Keto Flu
You have probably heard the phrase, “The Keto Flu.” This describes the flu-like symptoms associated with the transition process including headaches, fatigue, and nausea. When you start restricting your carb intake, your body is not retaining as much water as it did before and you lose electrolytes. You can try to combat The Keto Flu by taking vitamin supplements or exogenous ketones.
Keto can also cause irregularity. When you dramatically increase your fat intake and drastically cut the number of carbs, you may experience gastrointestinal issues like constipation or diarrhea. This is something that should resolve itself when your body becomes adapted to the increase in fats.
A Keto diet also puts restrictive limits on certain food groups. Some people simply don’t like banning entire food groups, and the keto diet requires you to give up all forms of sugar (no more candy, ice cream, and donuts), and popular carbs such as bread, rice, and pasta (no more pizza and burgers). Keto also limits most fruits due to the fructose content, as well as starchy vegetables such as sweet potatoes and carrots.
Higher Cholesterol for Some
May cause high cholesterol for those who are genetically predisposed. While most people will see their cholesterol fall along with their weight, there are some that may see the opposite due to the meat-heavy nature of the diet. This is typically a genetic predisposition and means the keto diet is not right for you. 
It is Difficult to Dine Out and Eat at Social Gatherings
Makes social gatherings harder. Dining out at restaurants will require more planning and research due to hidden carbs on restaurant menus. Attending birthday parties, weddings, and other social events will require more self-discipline.
Now that you have a better understanding of the pros and cons of the ketogenic diet, here are a few other resources that can help you make a decision about whether this way of eating is right for you. When starting a new diet, consult your doctor prior to making any significant changes, especially if you take any prescription medication.