The Truth About Keto: What Science Actually Says

Ketogenic diets have been celebrated and criticised in equal measure. Here's what the research really shows — and who keto is (and isn't) right for.

Few diets generate as much passionate debate as the ketogenic diet. Proponents credit it with transformative weight loss, mental clarity, and blood-sugar control. Critics warn of cardiovascular risk, unsustainability, and gut microbiome damage. The truth lies in the nuance of the evidence.

What Happens in Your Body on Keto?

The standard ketogenic diet restricts carbohydrate intake to roughly 20–50 grams per day. Without a steady supply of glucose, the liver begins converting fatty acids into ketone bodies. This metabolic state is called nutritional ketosis.

Where the Evidence Is Strong

• Epilepsy: 50% or greater reduction in seizure frequency in roughly half of drug-resistant paediatric epilepsy patients
• Short-term weight loss at 6 months compared with low-fat diets
• Type 2 diabetes: meaningful reductions in HbA1c

Bottom Line

Keto is a legitimate, evidence-backed dietary strategy — but it is not a universal solution. It works best as a targeted intervention for specific health goals, ideally with medical oversight.