Should You Try the Keto Diet? Here’s What You Need to Know Before You Start
(This blog is for informational and entertainment purposes only. It is not intended to treat, cure, or prevent any disease. Always consult with a healthcare professional before making dietary or lifestyle changes.)
As a personal trainer in Reno who helps people build sustainable results through at-home training and nutrition coaching, I often get questions about keto—especially from clients looking for fast fat loss or better energy.
So let’s cut through the hype and look at what the ketogenic diet really is, why it’s so popular, and what you need to consider before trying it yourself.
What Is the Keto Diet?
The ketogenic (or “keto”) diet is a very low-carbohydrate, high-fat diet that aims to shift your body into a metabolic state called ketosis.
In ketosis, your body uses fat for fuel instead of glucose. As a result, your liver produces ketones—a byproduct of fat breakdown—which can be used as an alternative energy source for your brain and body.
Keto isn’t new. It was originally developed in the 1920s by Dr. Russell Wilder at the Mayo Clinic to treat epilepsy. Since then, it’s been studied for use in conditions involving metabolic dysfunction, including Alzheimer’s, type 2 diabetes, and even certain cancers.
Important: Ketosis should not be confused with ketoacidosis, which is a dangerous condition typically seen in people with uncontrolled diabetes.
Why Is Keto So Popular?
1. Quick Weight Loss
Most people are drawn to keto because of how fast the scale moves in the early stages. Much of this is due to water loss from glycogen depletion—but fat loss can follow with consistent adherence.
2. Better Brain Function
Ketones are an efficient fuel for the brain. Many people report feeling sharper, more focused, and less “foggy” when in ketosis. This could be one reason why keto is being studied for neurodegenerative diseases like Alzheimer’s and Parkinson’s.
“Ketone bodies, particularly beta-hydroxybutyrate, are a more efficient source of energy per unit of oxygen than glucose.” — Scientific Review
Some research suggests ketones also modulate brain chemistry by increasing GABA (a calming neurotransmitter) and reducing glutamate (an excitatory one). This may help protect neurons and reduce the risk of excitotoxicity—a mechanism involved in neurodegeneration.
But Let’s Talk Reality: Is It Sustainable?
Here’s the truth most keto influencers won’t tell you:
Staying in ketosis is hard.
Even small amounts of carbohydrates can knock you out of ketosis—and it can take days to get back in. This level of precision requires strict tracking, routine testing (via blood or urine), and high levels of discipline. And for most everyday people just trying to lose weight, it can feel like a full-time job.
If you can’t stick to it long-term, it could easily lead to yo-yo dieting, rebound weight gain, and potential metabolic slowdown.
Common Side Effects of the Keto Diet
While keto has benefits, there are also drawbacks to consider—especially in the first few weeks:
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Dehydration & electrolyte loss (due to reduced glycogen)
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Bad breath (from ketones like acetone)
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Digestive issues (gas, constipation, or diarrhea)
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Fatigue or brain fog during adaptation
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Hypoglycemia or blood sugar crashes
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Increased cholesterol in some individuals
If you’re considering keto, be prepared to monitor your hydration, electrolytes, and nutrient intake carefully.
So, Who Is Keto Really For?
The ketogenic diet may be a good option if:
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You have a neurological or metabolic condition and are working with a healthcare professional.
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You’ve tried other balanced approaches and want to experiment with something different.
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You enjoy higher-fat foods and can sustain a restrictive approach long-term.
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You’re committed to tracking and monitoring ketone levels.
It may not be ideal if:
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You want a flexible, lifestyle-friendly approach to eating.
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You struggle with consistency or dislike restrictive diets.
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You’re prone to disordered eating patterns or food anxiety.
The Bottom Line
Keto has potential benefits—but it’s not a magic bullet, and it’s definitely not for everyone.
Most people trying to lose weight or improve their energy will benefit more from a balanced, habit-based nutrition plan that includes all macronutrients, supports a healthy metabolism, and fits into real life.
At Divine Fitness, we help busy clients in Reno get strong, lean, and confident—without strict diets or guesswork. If you’re looking for a personal trainer near you or want to explore at-home personal training with flexible nutrition that fits your lifestyle, we’ve got you.
Want help creating a plan that actually works for your body and life?
