Weight loss on Keto? Do diets really work?

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Christmas is coming and that means articles on diets start popping up all over the place. With so many people desperate to hit a weight loss target before the Christmas Parties start, they can get lured into these unhealthy diets. A popular thing being searched at the moment for example is, “weight loss on keto” or “the keto diet” or even “do diets work”. Have you heard of this diet? Time and time again I try to remind people that these diets are never sustainable, and can have negative impacts on our physical and mental health. Let’s take a closer look!

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What is the Keto diet (ketogenic diet)


The Keto diet is one where you follow a low carb and high-fat diet. You must avoid foods high in carbs, and focus instead on eating mostly high-fat foods.

This is a diet that people use to lose weight and studies do show this can be successful.


What foods must I avoid on the keto diet?


  • Grains such as oats, wheat, flour, rice, quinoa, cork and barley
  • Starchy vegetables and fruits  high in sugar – such as potatoes, sweet potatoes, corn,  parsnip, peas, pineapples, apples, peaches, grapes, mangoes and more! 
  • Sweetened yogurt
  • Juices
  • Honey sugar in any form
  • Baked goods 

Honestly I know what you’re thinking. What else is there, what are you supposed to eat? The keto diet is very restrictive!

What should I eat on the keto diet?

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Focus on high fat foods such as:

  • Fish and seafood
  • Low-carb veggies
  • Cheese
  • Avocados
  • Poultry
  • Eggs
  • Nuts, seeds and healthful oils
  • Plain Greek yogurt and cottage cheese
  • Unsweetened coffee and tea
  • Dark chocolate 

Is the keto diet bad for you? Weight loss on Keto

No matter what you search for, you will always find benefits and disadvantages of every diet out there. But when it comes to diets, the cons are very important as they likely effect your health.


When it comes to the Keto diet, the risks include:


  1. Nutrient deficiencies – by limiting carb intake you are cutting out important foods with vitamins and minerals your body needs.
  2. Low blood pressure.
  3. Constipation – why? As the diet is low in high-fibre fruit and vegetables. This can effect over all digestive and bowel health. 
  4. Increased risk of heart disease – some of those on the keto diet will focus on high fat foods without doing research into which are the healthy fats they should be consuming. By increasing overall fat intake – not just healthy fats – this can result in higher cholesterol and risk for heart disease. 
  5. Social isolation – by sticking to strict diets such as the keto diet, it means you must always eat at home. This is not good for anyone’s mental health as it results in social isolation. 
  6. Possible liver and kidney issues. 

It has also been recognised as a “quick fix” and not a sustainable way of keeping at a healthy weight. The weight lost on the keto diet will quickly be put back on when returning to a normal diet.

Should you try the keto diet?

Overall, health professionals do not recommend the keto diet as it is simply unsustainable and does have it’s associated risks. 

If you’re looking up “weight loss on keto” or “weight loss on lemon water” you are not thinking about your weight loss the right way. There is no “quick fix” as quick fixes result in quick relapses. 

This is why I do not recommend going on “diets”. A “diet” is a short-term solution and will not result in sustainable weight loss. Instead, WeightMatters helps you to incorporate a healthier lifestyle overall. Looking after your physical and mental health as well as eating nutritious balanced meals is what you need. We work off calorie counting as this is the easiest way to keep on top of our food intake, while also allowing treats.

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WeightMatters with Jenny

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WeightMatters with Jenny is an online weight loss programme. Although I am based in Cavan Ireland, I have members all over the country from Roscommon to Longford, Sligo to Dublin and as far down as Kerry and Cork. I have members in the UK, Spain and other parts of Europe as well as in the United States!

Because my programme is completely remote, it is open to anyone who wants to lose weight, work on weight control and receive daily support! As part of the programme, you’ll get to join my weekly live zoom meetings (there are 3 a week) and also have full access to the recipes and resources on my site. You’ll join the closed WhatsApp group and send me weekly weigh-ins. I love helping my members reach their goals and help them to become Diamond Members.

Want to see some of my members before and afters? Click here


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