Keto craze: hype, risks, and health alternatives

The very low-carb, moderate protein, high-fat diet has its risks.

After days of lechon kawali, spaghetti, all-meat pizza, mango graham, and extra-extra rice, many chowhounds re-enroll in the unofficial Balik Alindog Program as the new year begins. Some swear by home workouts, neighborhood jogging, or slimming coffee. Others turn to that little buzzword called keto.

Facebook nutrition enthusiasts, life coaches, celebrities, and even your tita have probably dropped the term at least once. In fact, the world just marked a so-called National Keto Day on Jan. 5.

But what exactly is keto—and just how effective, safe, and sustainable is it?

Keto, explained

Keto is shorthand for ketogenic diet, one of the most popular forms of fad diet that promises fast results through often extreme measures.

Originally developed in the 1920s to help reduce seizures in children with epilepsy, keto has since been incorporated into broader clinical practice for its metabolic, neurologic, and endocrine effects.

The diet works by drastically cutting carbohydrate intake, pushing the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose.

This is achieved through either complete fasting periods or a strict eating plan that’s very low in carbohydrates, moderate in protein, and high in fat.

According to the Philippine College of Endocrinology, Diabetes and Metabolism (PCEDM), the diet may offer several benefits, such as consistent weight and body fat loss, appetite suppression, improved cholesterol profiles, lower diastolic blood pressure, and, in some cases, reduced medication requirements for people with diabetes.

These perceived gains help explain keto’s lasting appeal, especially among those eager to shed holiday weight quickly.

The PCEDM notes that obese individuals may use keto for two to three weeks minimum and up to six to 12 months maximum to stimulate fat loss and improve metabolism. Ultimately, they’re encouraged to transition to a more balanced and sustainable dietary pattern, preferably the Mediterranean diet, which emphasizes vegetables, olive oil, whole grains, and moderate protein intake.

Risks behind the hype

Health experts in the Philippines and abroad, however, have long warned that keto is not a one-size-fits-all solution. Certainly, it’s not without risks.

According to the PCEDM, short-term side effects include nausea, vomiting, constipation, dehydration, loss of appetite, weakness, and even bad breath, largely due to the cutting of carbs and reduced fiber intake.

Over the long term, keto may lead to fatty liver disease, cardiomyopathy (the heart not pumping well), and elevated bad cholesterol levels from high intake of saturated fat. Osteoporosis and kidney stones are also possible long-term complications.

Public awareness

In 2018, the National Nutrition Council (NNC) approved a resolution aimed at increasing public awareness about the potential dangers of fad diets, including the ketogenic diet.

“Fad diets are not recommended for weight loss as it may pose potential health risk and dangers,” the NNC’s Resolution No. 4, series of 2018, reads.

“Instead, the NNC recommends the adherence to a holistic, sustainable, adequate, and nutritionally-balanced diet, complemented by an active lifestyle and lifelong behavioral modifications.”

“It is also the position of the NNC that individual efforts to address overweight and obesity must be complemented with population-based interventions, particularly on the promotion of healthier food environments and food systems and public awareness through behavior-change communications, to prevent further increase in overweight and obesity prevalence in the country,” it adds.

A more sustainable approach

As conversations around nutrition evolve, some experts are pushing back against extreme dietary trends in favor of more balanced, long-term strategies.

One such approach is hormone-focused eating, sometimes referred to as the “hormone diet.”

Per Healthline, hormone diet is originally from American a naturopathic doctor Natasha Turner’s book “The Hormone Diet.” It’s a six-week, three-step process designed to promote hormonal balance and an overall healthier body through diet, exercise, nutritional supplements, and detoxification.

Rather than eliminating entire food groups, it emphasizes whole, minimally processed foods, regular meal timing, and habits that support hormonal balance.

Crucially, proponents stress that food alone is not the solution. Adequate sleep, regular physical activity, stress management, and mental well-being all play a role in maintaining a healthy weight and metabolism.

The bottom line

While keto may work for some—particularly under medical supervision—experts agree that it’s not suitable for everyone. Those considering the diet are strongly advised to consult a doctor or registered dietitian before making drastic changes.

As many Filipinos recommit to their Balik Alindog goals this 2026, health professionals have a gentle reminder: There are no shortcuts to health. Sustainable habits, patience, and informed choices remain the most reliable path forward.

 

 

Keto has a lasting appeal for those eager to shed holiday weight quickly.

 

 

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