Healthy meals in Kolkata shown with keto foods like salmon, avocado, eggs and greens on wood table.

Should you have Keto?

January 30, 2026

The keto diet has exploded in popularity in recent years, with countless health articles, social media posts, and success stories from friends fueling its rise. Many people report dramatic weight loss, renewed energy, and feeling rejuvenated after shedding kilos. But while it can deliver short-term results for some, the ketogenic diet drastically restricts carbohydrates, forcing your body to burn fat for fuel instead of glucose. This shift to ketosis comes with real trade-offs—and often more negatives than people realize.

At The Healthy Pots, we believe in balanced, sustainable nutrition that nourishes your body long-term without extreme restrictions. Let's take an honest look at the keto diet, how it works, and why it might not be the best choice for most people.

What Is the Keto Diet?

The ketogenic (or keto) diet is a high-fat, moderate-protein, very low-carbohydrate eating plan. Typically, about 70-80% of your daily calories come from fats, 15-20% from protein, and only 5-10% from carbs (often under 50g per day). Foods emphasized include butter, oils, fatty meats, fish, eggs, cheese, and limited low-carb veggies like leafy greens and cauliflower.

The goal? By slashing carbs, you deplete glycogen stores (the stored form of glucose), prompting your liver to produce ketone bodies from fat. Your body then shifts to using these ketones—and stored body fat—as its primary energy source instead of glucose.

Healthy meals in Kolkata with fish, meat, eggs, cheese, vegetables and cooking oils on table

How Is It Supposed to Work?

Normally, when you eat carbs—from bread, rice, fruits, or even veggies—they break down into glucose, your body's preferred quick energy source. Glucose powers cells, especially in the brain.

When carbs are severely limited and glycogen runs low, your body breaks down fat (and sometimes protein) for energy. Most cells can adapt to using fat, but the brain prefers glucose or ketones. Ketones step in as an alternative fuel, allowing the body to run on fat-burning mode. This process, called ketosis, is what drives rapid initial weight loss (often from water and glycogen loss) and appetite suppression for some.

Why Keto Might Not Be the Healthiest Option

While keto can lead to quick weight loss, the long-term picture is concerning. Scientific evidence highlights several risks, from short-term discomfort to potential serious health issues. Here's why it might negatively impact your body:

Keto Flu and Adaptation Struggles — Many experience the infamous "keto flu" in the first weeks: fatigue, headaches, dizziness, brain fog, irritability, poor sleep, and reduced exercise performance. Your body needs time to adapt to fat-burning, but this transition can feel miserable. Is temporary illness worth it?
Bad Breath and Digestive Issues — Ketosis often causes "keto breath" (an acetone-like smell from ketone breakdown). Constipation is extremely common due to low fiber intake from restricted fruits, veggies, and grains.
Frequent Urination and Electrolyte Imbalances — Early on, you may urinate more as glycogen depletes (each gram holds water). Without careful hydration and electrolyte management (sodium, potassium, magnesium), imbalances can lead to cramps, weakness, or worse.
Nutrient Deficiencies — Limiting carbs to 50g/day makes it hard to meet needs for vitamins, minerals, and fiber. A single banana (27g carbs) or apple (25g) eats up half your allowance. Many keto foods lack key nutrients like vitamin C, folate, potassium, magnesium, and calcium. Over time, this raises risks for deficiencies, weakened immunity, bone issues, and chronic health problems.
Heart Health Concerns — High saturated fat intake can raise LDL ("bad") cholesterol and increase heart disease risk, especially if focusing on processed fats. Some studies link long-term keto to hyperlipidemia and cardiovascular strain.
Long-Term Metabolic Risks — Emerging research (including animal studies) shows potential for fatty liver disease, impaired insulin secretion, glucose intolerance, and other issues after prolonged use. Short-term benefits like weight loss often fade, and regaining weight (plus more) is common when carbs return.
Sustainability Challenges — Keto is highly restrictive. Cravings for favorite carb-rich foods can lead to burnout, emotional stress, or yo-yo dieting. Athletes may notice reduced energy and endurance compared to balanced, carb-inclusive plans.
Uncertain Long-Term Effects — While keto helps in specific cases (like epilepsy management), broad evidence for general health is mixed. Long-term adherence is tough, and potential risks—like kidney stones, liver issues, or accelerated aging markers—outweigh benefits for many.

Everyone's body responds differently, but for most, extreme low-carb approaches aren't sustainable or optimal for overall well-being.

A Better Path to Health

If keto doesn't feel right—or if you're seeking lasting results without deprivation—consider balanced, nutrient-rich eating. Keto plan at The Healthy Pots we focus on wholesome, home-style meals that deliver real nutrition without extremes. Our approach ensures you get essential vitamins, minerals, fiber, and variety while supporting your goals.

In India, where keto is hugely popular, many struggle with its restrictions amid our carb-loving culture. That's why The Healthy Pots delivers personalized, nutrient-balanced meal plans tailored to your needs. We include flavorful, satisfying foods so you never feel deprived.

Ready to ditch fad diets and embrace sustainable health? Explore how The Healthy Pots can help you feel energized, nourished, and confident every day. Your body deserves better than restriction—let's cook up real wellness together!

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