Why High Fat Keto Diets May Be Harmful and What to Do Instead

Is the Keto Diet Really Helping or Quietly Harming?

The ketogenic diet has exploded in popularity for its promise to help people lose weight quickly and manage blood sugar levels. It emphasizes very high fat intake, moderate protein, and extremely low carbohydrates in order to shift the body into a state of ketosis, where fat is burned for energy instead of glucose.

Although keto may help with short-term weight loss or seizure control in specific medical cases, long-term adherence to a high-fat and ultra-low-carb diet can carry serious risks. Emerging research links keto-style diets to inflammation, gut microbiome disruption, nutrient deficiencies, and increased cardiovascular risk.

The Hidden Health Risks of the Keto Diet

High Saturated Fat Intake and Heart Disease

The ketogenic diet often includes high amounts of saturated fats from butter, bacon, fatty meats, and cheese. While proponents claim this fat is harmless in the absence of carbs, large studies continue to link saturated fat to higher LDL cholesterol and cardiovascular events. A meta-analysis in The Lancet found that high saturated fat intake was associated with increased all-cause mortality and cardiovascular disease risk (Dehghan et al., 2017).

Furthermore, many people on keto experience a rise in LDL cholesterol, and in some cases, LDL particle number and ApoB—key drivers of plaque formation in arteries.

Gut Microbiome Imbalance

By eliminating most fruits, legumes, and whole grains, the keto diet starves the gut of the fermentable fibers needed to support healthy gut bacteria. A study in Cell found that low-carbohydrate diets reduced levels of short-chain fatty acid production in the gut, which are essential for controlling inflammation, maintaining gut barrier integrity, and supporting immune health (Morrison & Preston, 2016).

Long-term fiber deficiency has also been associated with increased risk of colon cancer, systemic inflammation, and reduced diversity of the microbiome.

Nutrient Deficiencies

Because keto eliminates entire food groups, it can lead to deficiencies in vitamins and minerals such as vitamin C, folate, potassium, magnesium, and B vitamins. These deficiencies can affect energy metabolism, immune function, hormone balance, and long-term disease prevention.

A review published in Frontiers in Nutrition warned that the restrictive nature of keto may impair long-term nutritional adequacy unless carefully planned and supplemented (Paoli et al., 2013).

Hormonal and Thyroid Disruption

Research suggests that chronically low carbohydrate intake can reduce conversion of thyroid hormone T4 to its active form T3, potentially leading to fatigue, weight gain, and metabolic slowdown. In women, extreme carb restriction may also contribute to irregular cycles and elevated cortisol levels.

A Safe and Sustainable Alternative: The ASTR Diet

The ASTR Diet was developed by Dr. Joseph Jacobs, Doctor of Physical Therapy and certified clinical nutritionist, after battling cancer and chronic inflammation. Frustrated with restrictive, trend-based diets that worsened his symptoms, he created the ASTR Diet to support long-term healing, energy, and immune health.

Core Principles of the ASTR Diet

• Anti-inflammatory: Focuses on whole, plant-rich foods that reduce inflammation and oxidative stress.
• Sustainable: Encourages nutrient-dense meals that are enjoyable and environmentally responsible.
• Toxin-free: Eliminates ultra-processed foods, additives, and inflammatory oils.
• Restorative: Promotes gut health, hormone balance, and immune function through gentle detoxification, strategic intermittent fasting, and nutrient repletion.

Unlike keto, the ASTR Diet includes fiber-rich foods like gluten-free whole grains, legumes, fruits, and leafy greens. It allows healthy fats in moderation while balancing all macronutrients to support healing without overloading any one system.

Clinical Impact and Research Support

Where keto focuses on rapid metabolic shifts through deprivation, the ASTR Diet supports long-term physiological balance and sustainable healing.

סיכום

The keto diet may offer short-term benefits in specific contexts, but prolonged use comes with serious risks. Diets that are high in saturated fat and low in fiber can harm the gut, heart, and hormone systems. The ASTR Diet provides a safer, evidence-based alternative that restores health through balanced nutrition, natural detoxification, and inflammation control.

To learn more, explore Eat to Heal by Dr. Joseph Jacobs and take your first step toward lasting wellness.

הפניות

1. Dehghan M, Mente A, Zhang X, et al. Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. Lancet. 2017;390(10107):2050-2062. doi:10.1016/S0140-6736(17)32252-3
2. Morrison DJ, Preston T. Formation of short chain fatty acids by the gut microbiota and their impact on human metabolism. Gut Microbes. 2016;7(3):189-200. doi:10.1080/19490976.2015.1134082
3. Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Front Nutr. 2014;1:5. doi:10.3389/fnut.2014.00005
4. Wlodarek D. Role of ketogenic diets in neurodegenerative diseases (Alzheimer’s disease and Parkinson’s disease). Nutrients. 2019;11(1):169. doi:10.3390/nu11010169
5. ASTR Institute. Transform Your Health with the ASTR Diet. https://advancedsofttissuerelease.com/transform-your-health-with-the-astr-diet-a-balanced-approach-to-lasting-wellness/. Accessed July 6, 2025.