Knowing these ahead of time can help you manage your expectations and be better prepared. Potential drawbacks and side effects of a keto dietįollowing a keto diet can lead to some unpleasant side effects. PCOS can also cause insulin resistance, and following a keto diet can reduce insulin levels. The keto diet may also help women who have polycystic ovary syndrome (PCOS), a condition that impacts fertility, menstruation, and weight. Research suggests that low carbohydrate diets (like keto) may help with managing Type 2 diabetes.īecause carbohydrates directly affect insulin levels, scientists have also linked a low-carb diet to a reversal of diabetic states in people with Type 2 diabetes. “Ketosis alone will not result in significant weight loss.” 2. “If you’re looking to lose weight, you’ll need to be in a caloric deficit,” Rivelli says. (Keep in mind that this rapid weight loss is hard sustain, and that losing more than 1 to 2 pounds per week can be unsafe.) Once your body switches to losing fat, weight loss will slow down. However, Rivelli says the rapid weight loss when people first start keto is often water weight. You could see a potential weight loss of up to 10 pounds in less than two weeks. Once your body reaches a state of ketosis, you might see yourself dropping body fat fairly quickly. This calorie deficit will cause weight loss. Weight lossĮating fewer carbs and more fat may help you to feel fuller and consume less calories than your body uses. Studies have found a number of potential health benefits from eating a keto diet. Note: Consult with your health care provider before making dietary changes. She shared what beginners should know about the keto diet, including its advantages and disadvantages. To get the lowdown on the keto diet, we talked to Emily Rivelli, MA, a registered nutrition and dietetics technician and board-certified health and wellness coach. The keto diet is restrictive, so before starting, you need to do your research and make sure it’s the right move for you. Perhaps you have heard about keto from a fitness or health influencer, or seen a friend have success with it.īut there’s a lot more to keto than meets the eye, and you probably have questions, like “What is a keto diet? How does the keto diet work? What are the pros and cons?” So you’ve decided to learn about keto to see if the low-carb, high-fat diet might work for you. A well-balanced keto diet may include a variety of foods, like meats, vegetables, nuts, and eggs.Keto has some potential health benefits, like weight loss and a reduced risk of diabetes, but is very restrictive.The keto diet is about low-carb, high-fat food intake.