Ketogenic Diet: Top 4 Side Effects and Benefits

It is basically a low carb, high-fat diet that offers many health benefits. In the first place, the macro breakdown in the ketogenic diet is 70% fats, 5% carbs and 25% protein. Moreover, this low carb diet will not allow your body to generate energy from glucose and your body will start burning fat. In other words, we can say that you will eat fat to burn fat.

Furthermore, the total calories consumed in a day come from fat as 1 gram of fat contains 9 calories. As a matter of fact, a person with a 2000 calorie diet will consume around 155 grams of fat; 25 grams of carbohydrates; 125 grams of protein.

Ketogenic Diet

Types Of Ketogenic Diet

The ketogenic diet is of 4 types. It depends upon person to person, what type of keto diet they want to follow according to their goals.

Standard Ketogenic Diet (SDK)

It is one of the most common types of the keto diet and it consists of high fat, moderate protein and low carbs. 70% calories in SDK comes from fat, 25% calories from protein and only 5% calories from carbs.

Targeted Ketogenic Diet (TKD)

In this type, people cut down carbs on rest days (when they do not work out) and add carbs on their workout days so that the calories that come from carbs, get burned during the workout.

Cyclical Ketogenic Diet (CKD)

Cyclic Keto Diet is very different from Standard and Targeted Keto diet as in this, 5 days people follow the keto diet and 2 days are considered as high carbs day.


High Protein Ketogenic Diet (HPKD)

As the name suggests, in this people intake most of their calories from protein. This type of keto diet is important for those who want to lose fat but at the same time, do not want to lose muscles.


  • Supports Weight Loss: The main reason to follow a ketogenic diet is to lose weight. As it is a low carb diet, it will help you to lose weight faster than any other diet.
  • Good For Diabetic People: Low carb diet will not spike your insulin levels and thus it helps people to fight diabetes.
  • May Protect Brain Function: The ketones that generate during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells.
  • Cures Heart Disease: Ketogenic diet increases HDL (high-density lipoprotein) which is good cholesterol and helps to protect our heart. It also manages our blood pressure and blood sugar levels.

Side Effects Of Ketogenic Diet

Nowadays, people are concerned about Keto-flu which is normal when we follow a ketogenic diet. Our body gets adapted to a low carb diet and lower carb intake forces the body to burn ketones for energy instead of glucose.

Following a Ketogenic diet can lead to headaches, constipation, weakness and even vomiting. These side effects are very common and we can overcome them with proper guidance. Another major side effect of the Keto diet is that many people fail in the first week itself because of cravings. To overcome their cravings, people follow Cyclical Ketogenic Diet


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Foods To Eat In Ketogenic Diet

  • Nuts: Nuts are considered a high-fat food. Almonds and Peanuts are a good source of unsaturated fats which can be added to your diet.
  • High Fat Dairy: Dairy products such as butter, full cream milk and cheese are a good source of fat. 10-20% of total calories from fat can be consumed from dairy products.
  • Eggs: We all know that eggs are a good source of protein and 1 whole egg consists of 6 grams of protein and 5 grams of fat. Consuming 2-3 whole eggs is safe during a keto diet.
  • Meat: Chicken Breast or red meat can be added to the keto diet to increase the protein intake per day. Chicken breast is considered a lean source of protein whereas red meat has some amount of fat present in it.
  • Sea-Foods: Another good source of protein and omega-3. Seafood such as Salmon and Tuna are very common in muscle building and fat loss. It is considered to have smaller fish like sardines, mackerel and herring. 

Foods To Avoid In Ketogenic Diet

  • Oats: Oats is considered a high carb food containing around 65 grams of carbs per 100 grams. Eating oats will increase your carbs intake per day which is not recommended in a keto diet.
  • Quinoa: It is another type of grain that is consumed by many people after oats. People on a ketogenic diet usually avoid any kind of grains in their diet.
  • Wheat: It is a very good source of carbs as 1 medium size chapatti has around 20 grams of carbs. This is the only reason people avoid wheat in the keto diet.
  • Rice: Both brown, as well as white rice, provide a good amount of carbs. Brown rice has some amount of protein in it, but the carbs present in it is twice as protein.
  • Bananas: 1 medium-size banana has 25 grams of carbs and having one banana will complete your total carbs intake per day.


  • The Ketogenic Diet is a low carb, high-fat diet that offers many health benefits.
  • The main reason to follow a ketogenic diet is to lose weight.
  • It helps people to fight diabetes.
  • Strengthen and protect the brain and nerve cells.
  • Helps to protect our heart.
  • Can lead to headache, constipation, weakness and even vomiting.

Frequently Asked Questions

Why the keto diet is bad?

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease.

How does the keto diet work?

The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits).

How long should I do Keto?

Registered dietitians warn that nutrient deficiencies may be possible if you’re on it for too long. Stick to the keto diet for three to six months max, says Mancinelli, noting that some people opt to cycle in and out of the diet throughout the year.

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