Why the Keto Diet Is Not Safe for Long-Term Health

The ketogenic diet has exploded in popularity for weight loss, blood sugar control, and inflammation reduction. But while it may offer short-term benefits, long-term keto can silently harm your liver, heart, hormones, and gut health.

If you’re following keto and still dealing with fatigue, brain fog, constipation, or hormone issues, your body may be signaling that something’s wrong. This article reveals the hidden risks of the keto diet and why the ASTR Diet, created by Dr. Joseph Jacobs, provides a safer, science-based path to long-term health and healing.

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What Is the Keto Diet?

The ketogenic diet is a very low-carb, high-fat eating plan designed to force the body into ketosis, a state where fat becomes the primary fuel source instead of glucose.

Typical keto foods include:

• Red meat, bacon, butter, cheese, eggs

• Oils like coconut or MCT oil

• Leafy greens, avocado, nuts

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Short-Term Gains, Long-Term Risks

The keto diet may help some people temporarily lose weight or lower blood sugar, but long-term research raises serious concerns.

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1. It Increases Inflammation Over Time

While keto may reduce inflammation initially by eliminating sugar and refined carbs, high intake of saturated fats and red meat has been shown to increase markers of inflammation like CRP and IL-6.

• Most people on keto rely on processed meats, cheese, and oils that promote oxidative stress

• A lack of plant-based antioxidants limits the body’s ability to neutralize free radicals

📚 Mazidi et al., 2021; Zhang et al., 2020

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2. It Promotes Fatty Liver and Metabolic Damage

Studies show that long-term keto may raise liver enzymes, promote non-alcoholic fatty liver disease, and worsen insulin resistance—especially when animal fat intake is high.

• The liver must convert fat to ketones, placing it under constant strain

• Excess saturated fat is converted into fat storage in the liver and bloodstream

📚 Jornayvaz et al., 2010; Luukkonen et al., 2020

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3. It Damages Gut Health

The keto diet is extremely low in dietary fiber, which starves beneficial gut bacteria and leads to:

• Gut dysbiosis, increased intestinal permeability (leaky gut)

• Compromised immune function and higher inflammation

• Worsening of autoimmune conditions over time

📚 De Filippo et al., 2010; Sonnenburg & Bäckhed, 2016

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4. It Disrupts Hormone Balance

A high-fat, low-carb diet can disrupt thyroid, adrenal, and sex hormone balance.

• Women on long-term keto have reported worsened PMS, irregular periods, and hair loss

• Low-carb intake can reduce conversion of T4 to active T3 thyroid hormone

• The body interprets carb restriction as starvation, increasing cortisol levels

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5. It’s Nutrient Deficient and Unsustainable

Keto restricts fruits, root vegetables, legumes, and grains—foods rich in:

• Magnesium, potassium, folate, vitamin C, and fiber

• Flavonoids, polyphenols, and plant-based anti-inflammatory compounds

Over time, these deficiencies can weaken the immune system, slow healing, and increase chronic disease risk.

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6. Increased Risk of Heart Disease and Cancer

While some short-term studies show improvements in triglycerides, others reveal that keto diets raise LDL (bad) cholesterol and may increase the risk of:

• Atherosclerosis and heart disease

• Colorectal cancer, especially in diets high in red and processed meat

📚 Pan et al., 2012; Bhanpuri et al., 2018

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A Safer, More Complete Alternative: The ASTR Diet

ال ASTR Diet, developed by Dr. Joseph Jacobs and outlined in the book Eat to Heal, was created after his personal struggle with cancer, migraines, and fatigue. Frustrated by restrictive diets like keto, he developed a functional medicine approach that promotes deep healing without long-term risk.

The ASTR Diet is:

• Anti-inflammatory: Eliminates sugar, processed food, dairy, gluten, and inflammatory oils

• Toxin-free: Prioritizes organic, clean, real foods

• Restorative: Supports gut health, hormone balance, detoxification, and mitochondrial function

• Sustainable: Based on long-term healing, not short-term restriction

It incorporates intermittent fasting, gut-healing foods، و nutrient-dense meals to nourish the body while removing what’s keeping you sick.

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Keto vs. ASTR Diet: A Safer Comparison

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Heal Your Body Safely and Naturally

📘 Start your healing journey with Eat to Heal by Dr. Joseph Jacobs and get a free consultation with an ASTR Diet health coach to create your personalized plan.

👉 Schedule your free session here

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مراجع

• De Filippo, C., et al. (2010). Diet and gut microbiota. PNAS, 107(33), 14691–14696. https://doi.org/10.1073/pnas.1005963107

• Jornayvaz, F. R., et al. (2010). Hepatic insulin resistance and ketogenic diets. Journal of Lipid Research, 51(10), 2986–2994. https://doi.org/10.1194/jlr.M008144

• Luukkonen, P. K., et al. (2020). Saturated fat and liver fat accumulation. Cell Metabolism, 32(4), 678–690. https://doi.org/10.1016/j.cmet.2020.09.004

• Mazidi, M., et al. (2021). Low carb diets and liver health. Nutrition, Metabolism and Cardiovascular Diseases, 31(3), 835–842. https://doi.org/10.1016/j.numecd.2020.11.008

• Pan, A., et al. (2012). Red meat and mortality. Archives of Internal Medicine, 172(7), 555–563. https://doi.org/10.1001/archinternmed.2011.2287

• Sonnenburg, E. D., & Bäckhed, F. (2016). Diet–microbiota interactions. Cell Host & Microbe, 19(5), 579–589. https://doi.org/10.1016/j.chom.2016.04.010