Exploring the Hidden Risks of the Keto Diet

Is Keto Actually Healthy? A Preventative Nutritionist’s Take

It's no secret that a keto diet has become extremely popular in the last several years. If followed, one can put their body into what's called ketosis, which can result in weight loss. Keto, however, should come with a guidebook to help those who are interested. Since it doesn't, I've made my own! Read on below to make sure you're following a healthy keto plan that supports long-term health—not just a quick drop on the scale.

What Is Keto?

A ketogenic diet, now known simply as Keto, was originally created as a medical diet to help control seizure activity in patients who were unresponsive to medication. It was believed that by keeping the body in ketosis, epileptic triggers could be minimized, resulting in fewer seizures.

We've since learned that a ketogenic approach may also have therapeutic potential for other neurological conditions, like Alzheimer's and certain brain cancers such as glioblastoma. But keep in mind: these applications are very specific and medically supervised.

What’s less discussed, though, is whether keto is appropriate—or healthy—for the average person just looking to lose weight or boost energy.

Ketosis in a Nutshell

Ketosis is created by consuming very little carbohydrates, forcing the body to burn fat instead of carbs. Normally, your body would burn carbohydrates (a.k.a. glucose) for energy. But with fewer carbs in the system, your glucose stores drop. In response, your body turns to fat for fuel—either dietary fat or your own stored body fat. This metabolic shift leads to the production of ketones, which the liver creates to power your body and brain when glucose is scarce.

It sounds simple, but entering ketosis isn't always smooth sailing. Fatigue, headaches, mood swings, and digestive issues are common during the transition—and for some people, these issues never fully resolve. That’s why the quality of your food choices matters more than ever.

Let's Talk About Fat, Baby...

The standard keto diet is high in fats, moderate in proteins, and low in carbohydrates, with fats (a.k.a. lipids) making up as much as 80% of your daily caloric intake. This isn’t to be confused with high-protein diets like carnivore. But not all fats are created equal—and the kinds you choose matter just as much as how many.

• Unsaturated fats:

  • These are your heart-healthy, anti-inflammatory fats—the VIPs of any healthy fat-forward diet. Found in nuts, seeds, avocado, olive oil, fatty fish, and even some leafy greens, these support brain health, hormone balance, and cellular function.

• Saturated fats:

  • Science is still unraveling the full story here. While some saturated fat is okay, high intake—especially from processed meats or low-quality animal products—can increase your risk of heart disease and chronic inflammation. Keep these under 10% of your daily intake for optimal balance.

Note: Many keto influencers over-rely on saturated fat sources like bacon, butter, and heavy cream. This can backfire over time, especially for those with a family history of high cholesterol or cardiovascular disease.

• Trans fats:

  • These are the absolute no-go fats. Period. Mostly found in processed and fried foods, trans fats contribute to systemic inflammation and chronic illness. Skip anything with “partially hydrogenated oils” on the label.

Protein & Carbs Still Matter

Even with the high intake of fats on the keto diet, it's still vitally important to consume proteins and complex carbohydrates. These provide essential amino acids, fiber, vitamins, and minerals.

• Eliminating entire food groups—especially whole fruits, vegetables, and legumes—can lead to nutrient deficiencies that impact everything from gut health to hormone regulation. Think: fatigue, hair loss, hormone imbalances, and even increased LDL (bad) cholesterol.

• Also worth noting: high-protein keto (often called “dirty keto”) can be just as problematic when it’s made up of processed meats and cheese. Protein should come from whole food sources like wild-caught fish, pasture-raised poultry, eggs, and legumes (when tolerated).

My Perspective as a Preventative Nutritionist

In nearly 30 years of studying nutrition, I’ve watched fad diets come and go—but the fundamentals of long-term health have never changed: Eat whole, unprocessed foods. Limit toxins. Prioritize fiber and color. And listen to your body.

If you’re considering keto, it’s worth asking yourself: Am I doing this because it aligns with my long-term health goals—or because I want a fast result?

There’s nothing wrong with experimenting—but doing so with guidance can save you time, energy, and unnecessary health issues down the road.

Key Takeaways

• Keto can be a useful tool if done mindfully with quality whole foods—not as an excuse to load up on bacon and butter.

• Prioritize unsaturated fats and whole protein sources.

• Don’t cut out all carbs. Whole fruits, vegetables, and even small amounts of whole grains can still play a role.

• Your family history matters. If you have a history of heart disease, cancer, or high cholesterol, keto may require more customization than the internet lets on.

• Work with a professional to make sure the plan supports your body—not works against it.

Studio Cerissa exists to help you create sustainable habits that protect your future health. If you're curious about what approach is right for your body—keto or otherwise—schedule a discovery call and let’s chat.