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Benefits and Risks of a
Keto Diet
NMS – Natural Muscle Systems
Benefits of the Keto Diet
 Better short term Weight Loss
 Studies consistently show that keto produces faster initial
weight loss
 This initial weight loss is largely due to water loss from
glycogen depletion.
 Keto gives reduced appetite as ketones may have an appetite-
suppressing effects.
 Higher satiety from protein and fat intake.
 Up to 3 to 6 month mark keto often outperforms low-fat diets
in terms of weight loss.
Benefits of the Keto Diet
Metabolic Improvements
 Keto can improve the glycemic index and control sugar
levels in people with type 2 diabetes.
 The Triglycerides, usually decrease more on keto than on
low-fat diets.
 HDL often increases more with keto than with other diets.
Benefits of the Keto Diet
Neurological Benefits
 Well-documented in epilepsy treatment, especially drug-
resistant forms.
 Emerging research suggests possible benefits for
migraines, certain neurodegenerative diseases, and mood
stabilization.
Drawbacks and Risks of Keto Compared
to Other Diets
Sustainability & Adherence
 Keto is restrictive with less than 50g of Carbohydrates per
day.
 Long-term adherence is less more moderate diets like the
Mediterranean.
 Studies show dropout rates are higher for keto vs.
balanced diets.
Cons and Risks of Keto Compared to
Other Diets
Long-Term Effectiveness
 At 12–24 months, weight loss on keto tends to converge with other
diets. Most of the advantage disappears over time as adherence
declines.
 Meta-analyses show no significant difference in long-term weight loss
compared to calorie-restricted or Mediterranean diets.
Cardiovascular Concerns
 Keto often increases LDL cholesterol in some people, raising potential
cardiovascular risks.
 This may be offset by improvements in triglycerides and HDL.
Drawbacks and Risks of Keto Compared
to Other Diets
Cardiovascular Concerns
 Keto often increases LDL cholesterol in some people, raising potential
cardiovascular risks.
 This may be offset by improvements in triglycerides and HDL.
Micronutrient Deficiencies
 Keto may exclude many fruits, vegetables, legumes, and whole grains.
Without supplementation, deficiencies in fibre, B vitamins, magnesium, and
potassium are possible.
Side Effects
 Short-term fatigue, headache, constipation and bad breath.
 Potential risk of kidney stones, liver fat accumulation, and bone health issues
Summary
 Keto often leads to faster weight loss and better improvements in
triglycerides, HDL, and blood sugar compared to low-fat diets.
 Weight loss is similar to other calorie-restricted diets; adherence is
lower; cardiovascular risks are mixed due to LDL increases.
 The people that benefit are those seeking rapid weight loss, better
glycemic control, or medical management of epilepsy/diabetes.
 The Keto diet is not as suitable for people with heart disease risk,
kidney issues, or difficulty maintaining restrictive diets.
What about the Atkins Diet
 It was developed in the 1970s by Dr. Robert Atkins.
 It works in 4 phases:
 Induction (Phase 1): Very low-carb (20–25 g/day, similar to keto).
 Balancing (Phase 2): Slowly reintroduces some carbs (nuts, berries,
low-carb vegetables).
 Pre-maintenance (Phase 3): Gradually increases carbs until weight loss
slows.
 Maintenance (Phase 4): Sustainable carb intake that avoids weight
regain (usually 50–100 g/day).
Benefits of Atkins
 Initial weight loss on Atkins often produces faster initial weight loss
than low-fat diets. After 1 to 2 years, weight loss is similar to
Mediterranean, DASH, or other balanced calorie-restricted diets.
 There is improved triglycerides, HDL, and blood sugar control,
especially in people with insulin resistance or type 2 diabetes.
Sometimes better than low-fat diets, but not the Mediterranean diets.
 There is greater flexibility than Keto because carbs are gradually
reintroduced, it may be easier to sustain long-term than strict keto.
 Allows for a wider variety of foods, reducing risk of micronutrient
deficiencies.
Problems with Atkins
 It is still restrictive compared to balanced diets. Many people struggle
with carb counting.
 Dropout rates are high, but still better than keto because of increased
flexibility.
 There are cardiovascular concerns like keto, LDL cholesterol may rise
in some people.
 Long-term safety data are less robust than for Mediterranean or DASH
diets.
 Early phases are very restrictive and can limit fibre and certain
vitamins/minerals.
 There can be weight regain when carbs are reintroduced.
Summary
 Atkins is much like keto but more flexible.
 Atkins starts out strict but becomes more moderate.
 Atkins is more sustainable and less nutritionally risky than
keto.
 Both work for weight loss, but long-term not as well as
Mediterranean or balanced diets.