NAIROBI, Kenya — The Ketogenic (Keto) Diet has evolved from a specialized medical therapy into one of the most talked-about nutrition trends worldwide.
Promoted for its potential benefits in weight loss and metabolic health, this high-fat, low-carbohydrate diet fundamentally changes how the body uses energy.
What Is the Keto diet?
The standard ketogenic diet is designed to significantly reduce carbohydrate intake while increasing healthy fats and maintaining moderate protein consumption.
This shift pushes the body into a metabolic state known as ketosis, where fat—not carbohydrates—becomes the primary source of fuel.
In a typical diet, carbohydrates provide glucose, the body’s preferred energy source.
However, when daily carbohydrate intake drops below roughly 50 grams, glycogen stores deplete, and the liver begins breaking down fats into molecules called ketones.
These ketones then supply energy for the brain and body, marking the onset of ketosis.
A well-formulated keto diet generally consists of:
- 75% of calories from fat
- 20% from protein
- 5% from carbohydrates
How the Keto diet works: From glucose to Ketones
When the body’s glucose supply runs out (usually within 72 hours of carb restriction), it transitions to burning fat for energy.
The liver converts fat into beta-hydroxybutyrate (BHB), the main ketone body used for fuel.
This metabolic adaptation not only provides an alternative energy source but can also influence hormones, appetite, and metabolism.
Key benefits of the Keto diet
1. Rapid and sustainable weight loss
Many followers of the keto diet report quick initial weight loss due to reduced glycogen and water retention. Beyond this, fat becomes the body’s primary fuel, which may:
- Increase feelings of fullness due to higher fat and protein intake
- Boost calorie expenditure through fat metabolism
2. Medical use for epilepsy
The ketogenic diet was originally developed in the 1920s to help manage drug-resistant epilepsy, particularly in children. To this day, it remains a medically recognized treatment under professional supervision.
3. Blood sugar and diabetes control
By minimizing sugar and starch intake, keto can stabilize blood glucose levels and improve insulin sensitivity. Research shows it may reduce HbA1c levels and, in some cases, lower the need for insulin among individuals with Type 2 Diabetes—though professional monitoring is essential.
4. Potential support for brain and heart health
Emerging studies suggest ketones may have neuroprotective properties, possibly benefiting neurological conditions like Alzheimer’s or Parkinson’s disease.
When followed carefully with healthy fats (such as avocados, olive oil, and nuts), the diet may also improve cholesterol balance—lowering triglycerides and raising HDL (“good”) cholesterol.
Risks and drawbacks of the Keto diet
Despite its potential, the ketogenic diet is highly restrictive and may not be suitable for everyone.
Short-term side effects (“Keto Flu”)
As the body adjusts to fat metabolism, some people experience temporary discomfort, including:
- Fatigue and dizziness
- Headaches and nausea
- Constipation and bad breath
These symptoms typically fade within a few days to weeks.
Long-term health concerns
Because the diet limits fruits, grains, and some vegetables, it can lead to deficiencies in essential nutrients such as vitamins A, E, B6, and minerals like magnesium, potassium, and calcium.
Other potential risks include:
- Kidney strain or stones, especially in those with pre-existing kidney disease
- Elevated LDL cholesterol, if high levels of saturated fats are consumed
- Poor sustainability, as the diet can be difficult to maintain long-term, leading to possible weight regain
Is the Keto diet right for you?
The ketogenic diet can deliver significant results—particularly for managing epilepsy, blood sugar, and short-term weight loss.
However, its restrictive nature and potential nutrient gaps mean it’s not ideal for everyone.
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Health experts recommend consulting a doctor or registered dietitian before starting keto, especially for individuals with heart, liver, or kidney conditions.
A medically guided approach ensures nutritional balance, safety, and sustainability.
Bottom line
The Keto Diet is more than a trend—it’s a powerful metabolic strategy with legitimate therapeutic and weight management potential.
Yet, success depends on doing it right: focusing on healthy fats, maintaining nutrient diversity, and seeking professional supervision.
When balanced properly, keto can be a beneficial tool—but it’s not a one-size-fits-all solution.
