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Plus, there are both short-term and long-term health risks for all people associated with the keto diet. For example, upset stomach, headache, fatigue and dizzy spells. This is called the “keto flu.” Some people also report trouble sleeping. Cutting back on high-fiber vegetables, fruits and whole grains also can increase risk for constipation.

Laska says she lost 140 pounds on a higher-fat, moderate-protein and lower-carb diet. What made the weight loss sustainable was to “loosen up and break the rules,” leading her to create a more flexible version of keto. “It’s a judgment-free way of eating that embraces fun ingredients and allows for real-life events to happen along the weight loss journey,” she says. Why weight loss focused diets don’t work, how to make steps toward accepting your body, the concepts behind Health at Every Size, looking for health outside of body weight, and so much more.

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits. Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications .

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