Golden Keto
At Oro Valentio, being “Golden” is more than just a visual and philosophical statement of our golden standard of value in connection with purity, quality, quantity, and rarity. The gold also represents the fact that at the heart of Oro Valentio is Independent Integration Systems Engineering (XSE) which is systems engineering for the strength, integrity and advancement of the human. As engineering has been said to be an entwining of creativity and science, so too, can it be declared as foundational in excellent food and recipe development and production. Oro Valentio’s mission of engineering cuisine that is not only appealing and appetizing, but also designed to build strength and support health and vitality, aligns with the purpose of XSE, which also uses gold to symbolize integrity, strength, and advancement.
The Problems with Dieting
People who start diets often do so with high motivation, but many end up not only abandoning the diet—they regain the weight they lost, and sometimes even more. Here are the main reasons why this happens:
Most people approach dieting as a temporary fix instead of a long-term commitment to healthy eating. Once they hit a goal (like losing 10 or 20 pounds), they return to old habits—bringing back the same high-carb, processed foods that contributed to weight gain in the first place.
Many expect rapid, effortless results. When the initial water weight drops off quickly, it can feel exciting—but as fat loss slows, frustration sets in. Without instant gratification, people lose motivation and give up.
There’s a misconception that as long as something is labeled “low calorie” or “keto,” it’s healthy. But many specialty diet foods have small serving sizes (and possibly high carbs), preservatives, or, if keto, are actually calorie-dense, high in poor-quality fats, and loaded with unnatural sugar substitutes or inflammatory ingredients. These can stall fat loss or even cause weight gain if consumed frequently.
Some people can follow the rules of a diet, but neglect micronutrients, fiber, and hydration. Without proper electrolytes, minerals, and whole food nutrients, they feel tired, foggy, or constipated—making the diet unsustainable.
Even with a healthy diet, high stress, poor sleep, and imbalanced hormones (like cortisol or insulin) can lead to fat retention, cravings, and binge eating. Weight loss is about more than food—it’s a whole-system balance.
When people stop their diet, they often reintroduce processed, high-carb foods quickly. If this is done instead of building sustainable habits (like portion control and whole food choices), the sudden carb load triggers insulin spikes and fat storage, leading to rapid regain.
Many use food to cope with stress, boredom, or emotion. A strict diet like keto may temporarily suppress those patterns, but if the emotional triggers aren’t addressed, old eating habits return the moment stress hits.
Without community, guidance, or personalized coaching, people can feel lost when faced with plateaus or challenges. Misinformation online also leads people to follow unhealthy diet versions that don’t actually support metabolic health.
In summary, the failure often comes not from the diet itself, but from a lack of sustainable systems, mindset shifts, and holistic support. In order to discover lasting success you must build a lifestyle grounded in purposeful eating, metabolic health, emotional awareness, and long-term vision, which is all a part of what we refer to as “GOLDEN.”
The Key to Unlock Your Own Desired Results
So is it worth it to try another diet? Oro Valentio is not just proficient at engineering specialty foods for that specific diet of yours. We use XSE to engineer GOLDEN recipes, integrating tips and information catered to encouraging you to investigate Independent Integration Systems Engineering (XSE) to learn how to engineer your own desired results in your life. For a diet that is worth your weight (and the weight you lose!) in Gold, try going “GOLDEN” with Oro Valentio, by leveraging XSE Systems Engineering in your own life to engineer your own desired results.
Golden Keto is Keto Done Right
What Is the Keto Diet?
The ketogenic diet drastically reduces carbohydrate intake (typically under 20–50g per day) and increases fat intake to shift the body into a metabolic state called ketosis. In ketosis, the body starts burning fat for fuel instead of carbs, which can: stabilize blood sugar and insulin levels, increase energy and mental clarity, promote fat loss, especially around the abdomen, support hormone balance and reduce inflammation
Why it is so important to stick with it
Inconsistent Carbs = No Ketosis
If you “mix in” carbs here and there, your body never fully enters or stays in ketosis. This leaves you stuck in a metabolic limbo:
You’re too low on carbs for stable energy
But not in ketosis to burn fat efficiently
Result: fatigue, cravings, irritability, and stalled progress
Even small cheat meals with bread, pasta, sugar, or high-carb fruits can throw you out of ketosis for days. What’s worse is that if you increase fat intake with the keto diet, yet continue to eat considerable carbs, you may actually gain weight.
*Please see dangers of the keto diet below.
The kind of fat Matters
Keto is a high-fat diet—but this should not include any fats.
Stick with:
Avocados & avocado oil
Olive oil
Grass-fed butter or ghee
Fatty fish (like salmon, sardines)
Coconut oil & MCT oil
Nuts & seeds (moderate)
Avoid:
Vegetable oils (canola, soybean, corn)- Margarine or hydrogenated fats
These bad fats are pro-inflammatory and damage mitochondria, which defeats the purpose of trying to reset and heal your system.
Consistency and Balance
Blood Sugar & Hormone Balance
Going in and out of keto disrupts blood sugar regulation and keeps insulin levels unstable. If you’re doing keto for a reset—maybe to support:
Weight loss
Hormone balance
Mental clarity
Gut healing
Inflammation reduction
—then consistency is key to getting those benefits. Even small cheats can trigger cravings, energy crashes, mood swings, and bloating or digestive issues.
Dirty is Not Golden
Clean Keto vs Dirty Keto
“Dirty keto” (high-fat but low-quality) may still technically get you into ketosis, but it increases toxic load and works against your body’s healing.
If you’re doing keto to reset, go clean:
Prioritize organic, pasture-raised, wild-caught options
Limit processed keto snacks and sweeteners
Focus on real, whole foods
The Golden Baseline
If you’re committing to keto as a temporary reset, think of it as a healing protocol, not a casual diet. Sticking to it fully:
Allows your metabolism to shift into fat-burning mode
Gives your body the time it needs to adapt and heal
Avoids the stress and confusion of mixed fuel sources
Maximizes physical, mental, and hormonal benefits
Keto Diet Enhancers
Electrolytes (Absolutely Essential)
When you reduce carbs, your insulin levels drop—this causes the kidneys to flush sodium, potassium, and magnesium, which can lead to the dreaded keto flu (headaches, fatigue, cramps, dizziness).
Supplements to take:
Sodium: 2–4g/day (Himalayan or sea salt on food or in water)
Potassium: 1–2g/day (potassium citrate powder or via foods like avocado, spinach)
Magnesium: 300–500mg/day (magnesium glycinate or citrate for absorption)
Tip: Add a pinch of salt and lemon to water first thing in the morning.
Healthy Oil Supplements
MCT Oil or Powder (Medium-Chain Triglycerides)
Provides fast, clean fuel for the brain and body—especially helpful in early keto before your body efficiently produces ketones.
Increases mental clarity
Reduces keto flu
Supports energy for workouts or fasting
Start slow (½ tsp) and work up to avoid digestive upset.
Omega-3s (from Fish Oil or Algae)
Why? Balances inflammation from omega-6 fats, supports heart health, hormones, and brain clarity.
Look for:
Triglyceride form fish oil
EPA + DHA dosage: at least 1000–2000 mg/day
Or eat wild salmon, sardines, mackerel 3x/week.
Proteins & Vitamins
Collagen Peptides or Bone Broth Protein
Helps support skin, joints, bones, and gut lining—important on a clean keto diet, especially with intermittent fasting or lower-protein days. Just add to your smoothies, soups or broth-based dishes. Bonus: Bone broth naturally contains electrolytes and amino acids.
Vitamin D3 + K2
Many people are deficient. Vitamin D is vital for immunity, hormones, and energy—especially with a higher-fat diet, which improves absorption.
D3: 2000–5000 IU/day
Always pair with K2 (MK-7) to help calcium get into bones (not arteries)
Enzymes & Adaptogens
Digestive Enzymes & Bile Support
A sudden increase in fat can be hard to digest, especially if you’ve had gallbladder issues or low stomach acid.
Look for:
Lipase (fat-digesting enzyme)
Ox bile (especially if gallbladder removed or sluggish)
HCl with pepsin (if prone to bloating or acid reflux)
Adaptogens (Optional but Supportive)
Help your body adapt to stress, balance cortisol, and support energy. Options include: Ashwagandha, Rhodiola rosea, Holy basil, Maca root (especially helpful for hormones and libido)
Additional Options Based on Your Goals
| Goal | Supplement |
|---|---|
| Energy | CoQ10, Acetyl-L-Carnitine |
| Fat loss | Green tea extract, Berberine, Chromium |
| Brain clarity | Lion’s Mane, Alpha-GPC |
| Hormone balance | Zinc, Selenium, Magnesium, Vitamin B6 |
Top Dangers of the Keto Diet
Warning & Safety: Understanding Ketones and Staying Safe on Keto
While the ketogenic diet can offer incredible benefits for fat loss, mental clarity, and metabolic health, it’s important to understand that ketosis is a powerful metabolic state—and like any health strategy, it must be approached with awareness and responsibility.
When Ketones Become a Risk
Ketones are natural compounds produced when the body burns fat for fuel instead of carbohydrates. In nutritional ketosis, blood ketone levels typically range from 0.5 to 3.0 mmol/L—a safe and beneficial range for most healthy individuals.
However, when ketones rise too high or in the wrong physiological context, they can become dangerous. This is especially true for people with: Type 1 diabetes, Insulin-dependent Type 2 diabetes, Underlying metabolic or kidney disorders, or Extremely restricted caloric intake or fasting for extended periods.
In these cases, the body may enter a state called ketoacidosis—where ketones and blood sugar both rise to toxic levels, leading to severe dehydration, electrolyte imbalance, and organ strain. Ketoacidosis is a medical emergency.
Important: Nutritional ketosis ≠ Ketoacidosis. But understanding the difference and staying within safe boundaries is essential.
Signs of Ketone Imbalance
If you’re starting keto or currently following it, pay attention to these symptoms, especially if they occur together:
Excessive thirst and frequent urination
Nausea or vomiting
Fruity-smelling breath
Weakness or fatigue
Confusion or dizziness
Shortness of breath
If you have any of these symptoms and suspect ketone levels are too high, seek medical attention immediately.
How to Monitor Ketones Safely
To keep your body in a safe, effective range of ketosis:
Use a blood ketone meter for the most accurate readings (target: 0.5–3.0 mmol/L)
Optional: Use urine ketone test strips when first starting, though less accurate long-term
Check levels in the morning or after fasting
Don’t chase high ketone numbers—more is not better
Ketosis is a tool, not a competition
Stay Safe with These Tips:
Stay hydrated and replenish electrolytes daily (sodium, potassium, magnesium)
Avoid prolonged fasting or extreme caloric restriction unless supervised
Work with a healthcare provider if you have diabetes, liver, or kidney issues
Include periodic check-ins with your body: How’s your energy? Digestion? Mood?
Consider a carb refeed day or cycling approach if you feel fatigued, cold, or hormonally imbalanced over time
Your Health First
The keto diet can be life-changing, but it’s not one-size-fits-all. Be informed. Be intentional. Listen to your body—and never sacrifice your long-term health for short-term results. Ketosis is a metabolic state, not a badge of honor. Done right, it can support vibrant energy, focus, and wellness—safely and sustainably.
Warnings Regarding the Keto Diet
The keto diet can be incredibly powerful when done right, but it’s not without potential dangers or side effects, especially if it’s poorly planned or done long-term without appropriate guidance. Here’s a breakdown of the key risks and how to avoid them:
Let’s break down the dangers of the keto diet specifically for individuals with diabetes, liver issues, or kidney problems, and why these conditions require medical supervision before or during a ketogenic approach:
⚠️ 1. Diabetes (Especially Type 1 and Insulin-Dependent Type 2)
❗ Risk: Ketoacidosis
People with Type 1 diabetes (and some with advanced Type 2) lack sufficient insulin.
On keto, the body produces ketones as it burns fat for energy.
Without enough insulin, both ketones and blood glucose can rise dangerously high, leading to diabetic ketoacidosis (DKA)—a life-threatening condition.
DKA can develop quickly and causes symptoms like nausea, confusion, fruity breath, and rapid breathing.
Important: Nutritional ketosis is not the same as DKA—but in diabetic individuals, the line can blur quickly.
✅ Safe Practice:
Monitor blood glucose and ketone levels closely.
Work with a healthcare provider who can adjust insulin or medication.
A supervised, modified low-carb diet may be safer than strict keto.
⚠️ 2. Liver Disease or Impaired Liver Function
❗ Risk: Metabolic Burden and Fat Buildup
The liver is the main organ responsible for producing ketones.
If your liver is compromised (due to NAFLD, hepatitis, or cirrhosis), it may struggle to handle the metabolic load of a high-fat, ketogenic diet.
Some individuals may develop worsened fatty liver disease or have difficulty clearing toxins and byproducts of fat metabolism.
Additionally, a keto diet may exacerbate existing inflammation in liver tissue if not done cleanly (e.g., with processed fats).
✅ Safe Practice:
Use a clean keto approach (anti-inflammatory, whole foods)
Monitor liver enzymes and liver function through lab work
Consider gentler carb restriction under medical supervision
⚠️ 3. Kidney Disease or Risk of Kidney Stones
❗ Risk: Electrolyte Imbalance, Dehydration, and Stone Formation
Keto can increase urinary calcium and uric acid levels, which may raise the risk of kidney stones—especially if hydration and mineral intake are inadequate.
People with existing kidney disease may also struggle to filter high nitrogen waste from excess protein or the breakdown of muscle tissue (especially during rapid fat loss).
Chronic dehydration—common in early keto due to water and sodium loss—places additional stress on the kidneys.
✅ Safe Practice:
Stay well-hydrated and supplement electrolytes (especially sodium, potassium, magnesium)
Keep protein intake moderate, not excessive
Monitor kidney function (creatinine, BUN, eGFR) regularly if at risk
🧠 Summary:
A keto diet can be therapeutic for many—but for those with diabetes, liver disease, or kidney issues, it must be done with caution and medical oversight. These organs are heavily involved in energy metabolism, detoxification, and nutrient processing. Without proper support and monitoring, keto can strain them or trigger serious complications.
If you have any of these conditions, always consult with a doctor or registered dietitian experienced in ketogenic therapy before starting.
What it is: When first starting keto, your body goes through a metabolic shift from burning glucose to burning fat. This can cause flu-like symptoms:
Fatigue
Headaches
Dizziness
Irritability
Nausea
Muscle cramps
Why it happens: Loss of electrolytes and dehydration as insulin levels drop
Prevention:
Stay hydrated
Take electrolytes (sodium, potassium, magnesium)
Ease into keto over a few days if needed
Risk: Cutting out fruits, grains, and some vegetables can result in deficiencies in:
Magnesium
Potassium
Fiber
B vitamins
Vitamin C
Selenium
✅ Prevention:
Eat a variety of low-carb vegetables (leafy greens, cruciferous veggies)
Supplement wisely
Include seeds, nuts, avocado, and organ meats if possible
Common problems:
Constipation (due to low fiber and dehydration)
Bloating or indigestion (especially if fat digestion is impaired)
✅ Prevention:
Increase fiber via low-carb veggies, chia, flax, or psyllium husk
Use digestive enzymes or bile support
Drink plenty of water
Why it matters: While many people see improved cholesterol profiles, a subset of people—especially “lean mass hyper-responders”—may see:
Elevated total cholesterol
Increased LDL particle count
✅ Solution:
Focus on monounsaturated fats (olive oil, avocado) over excessive saturated fat
Monitor bloodwork
Consider cycling keto or reintroducing complex carbs
Some people experience:
Irritability
Brain fog (especially early on or if electrolytes are low)
Anxiety (due to reduced serotonin-precursor foods)
✅ Tip:
Ensure adequate protein for neurotransmitter support
Eat omega-3-rich foods
Add adaptogens if needed
In some women, prolonged keto with too little carbs or calories can:
Disrupt menstrual cycles
Cause fatigue or thyroid slowdown
Lower leptin and reproductive hormone levels
✅ Solution:
Don’t under-eat
Consider targeted carb cycling (e.g., higher carbs 1–2x/week)
Use clean, whole-food keto rather than restrictive, dirty keto
Why it happens: Electrolyte imbalances or too-low potassium/magnesium
✅ Prevention:
Keep electrolytes consistent
Monitor symptoms like palpitations, fatigue, or weakness
Going on and off keto frequently (or “dirty keto” habits) can:
Stress your metabolism
Disrupt blood sugar regulation
Create food obsession or disordered eating patterns
✅ Best Practice:
Commit to a well-planned cycle (e.g., 30–90 days)
Use keto as a tool, not a permanent solution for all people
Transition out of it with whole-food, low-glycemic carbs
Questions that Matter. Seriously.
Let’s break down sugar alcohols and inflammatory ingredients, especially in the context of a keto diet and why they can stall fat loss or even lead to weight gain:
🔸 Sugar Alcohols (e.g., erythritol, xylitol, sorbitol, maltitol)
What they are:
Sugar alcohols are low-calorie sweeteners used to provide sweetness without the blood sugar spike of table sugar. They’re commonly found in “keto-friendly” or “low-carb” processed foods like protein bars, baked goods, and sugar-free candies.
Why they can be problematic:
Digestive distress: Many sugar alcohols (especially sorbitol and maltitol) are poorly absorbed and can ferment in the gut, causing bloating, gas, or diarrhea—symptoms that can discourage people from continuing their diet.
Insulin response: While erythritol is generally safe and has almost no effect on blood sugar, others like maltitol and xylitol can still raise insulin levels, potentially knocking you out of ketosis and stalling fat loss.
Overeating trigger: These sweeteners can stimulate cravings and lead to overeating, especially for those with a history of sugar addiction. The taste of sweetness—without the calories—can confuse the brain’s reward system and lead to seeking more food.
False sense of security: Because they’re marketed as “keto-safe,” people tend to overconsume them, forgetting that total carbs and calorie content still matter for fat loss.
🔸 Inflammatory Ingredients (e.g., refined seed oils, artificial preservatives, emulsifiers)
Where they’re found:
These are common in processed keto foods—packaged snacks, dressings, sauces, and baked goods.
Why they’re harmful:
Disrupt metabolism: Chronic inflammation interferes with insulin sensitivity, which is critical for fat burning. Inflammation makes it easier to store fat and harder to burn it.
Harm gut health: Additives like carrageenan, artificial sweeteners (like sucralose), and emulsifiers can disrupt the gut lining and microbiome, leading to increased cravings, poor digestion, and systemic inflammation.
Fat storage: Highly refined oils (like soybean, cottonseed, and canola) are rich in omega-6 fatty acids, which—when unbalanced—can encourage the body to store fat, particularly around the abdomen and liver.
Energy drain: Chronic exposure to these ingredients can lead to low energy, fatigue, and brain fog—making it harder to stick to your health goals or engage in physical activity.
✅ The Bottom Line:
Just because a product says “keto” on the label doesn’t mean it’s healthy or weight-loss friendly. Watch for:
Maltitol, sorbitol, and excessive xylitol
Seed oils (canola, soy, corn)
Artificial preservatives and dyes
Better alternatives:
Use stevia, monk fruit, or erythritol in moderation
Focus on whole foods: nuts, seeds, grass-fed meats, avocados, olives, and leafy greens
Make your own keto treats at home using clean ingredients
A clean keto approach not only supports fat loss but also helps you feel stronger, clearer, and more energized.
When we talk about seed oils like canola, soy, and corn, it’s helpful to also consider other seeds and nuts that are high in omega-6 polyunsaturated fats (PUFAs), which can promote inflammation when consumed in excess—especially without balancing them with enough omega-3s.
Here’s a breakdown:
High Omega-6 (Inflammatory When Overconsumed):
These are technically fine in small amounts, but on a keto diet—where fat is your main fuel—it’s easy to go overboard:
Nuts & Seeds High in Omega-6:
Peanuts (actually legumes, but often lumped with nuts)
Cashews
Pine nuts
Sunflower seeds
Pumpkin seeds (pepitas)
Sesame seeds
Brazil nuts
Walnuts (mixed profile: some ALA but still high in omega-6)
Oils High in Omega-6 (often processed):
Corn oil
Soybean oil
Sunflower oil
Cottonseed oil
Safflower oil
Grapeseed oil
Rice bran oil
These oils are heavily refined, prone to oxidation, and widely used in packaged “health” foods—even keto bars, chips, and nut butters.
Better Options (Lower Omega-6, More Anti-Inflammatory):
Fats & Oils:
Avocado oil
Olive oil
Coconut oil
Grass-fed butter or ghee
Tallow or lard (from pasture-raised animals)
Nuts & Seeds Lower in Omega-6 (or better-balanced):
Macadamia nuts
Hazelnuts
Pecans
Chia seeds (high in omega-3 ALA)
Flaxseeds (very high in omega-3 ALA, but should be consumed moderately)
Hemp seeds (better omega-3 to 6 ratio than most)
Quick Tip:
If you’re relying on nuts and seeds for snacks or fats in keto, rotate them and limit high omega-6 sources, especially when also eating processed foods or restaurant meals. Too much omega-6 throws your inflammatory balance off, stalls weight loss, and can contribute to chronic conditions.
Balance is key: aim for a diverse fat profile that supports your energy, metabolism, and long-term health.
almonds sit in the middle of the spectrum when it comes to fats, and their role in a keto diet requires some nuance.
🔍 Almond Fat Profile (per 1 oz / ~23 almonds):
Total fat: ~14g
Saturated fat: ~1g
Monounsaturated fat (MUFA): ~9g (good fat, like in olive oil)
Polyunsaturated fat (PUFA): ~3.5g
Mostly omega-6 linoleic acid
🔥 Potential Issues with Almonds on Keto:
Moderate omega-6 content: While almonds aren’t the worst offenders, they are high enough in omega-6 that overconsumption can contribute to an imbalanced omega-6 to omega-3 ratio, which may promote chronic inflammation if not balanced with omega-3s (like from fish, flax, or chia).
Keto trap: overuse in snacks and baking
Almonds and almond products (like almond flour, almond butter, and almond milk) are everywhere in keto recipes.
This makes it easy to consume multiple servings per day, leading to excessive omega-6 intake.
Almond flour is calorie-dense and lacks the fiber of whole almonds, which can also stall weight loss if portions aren’t controlled.
Oxalate content: Almonds are high in oxalates, compounds that can contribute to kidney stone formation and interfere with mineral absorption in sensitive individuals—especially if consumed in large amounts.
✅ Benefits of Almonds (in moderation):
High in vitamin E, magnesium, and fiber
A decent source of plant-based protein
Heart-healthy when consumed as whole, raw, or dry-roasted almonds (unsweetened, unflavored)
⚖️ Keto-Friendly Use Recommendations:
Stick to 1–2 servings per day if using almonds regularly
Rotate with macadamias, pecans, or hazelnuts to avoid omega-6 overload
Pair with omega-3 rich foods (e.g., fatty fish or flax) to maintain anti-inflammatory balance
Be mindful of almond-based baked goods—they’re easy to overeat
Summary:
Almonds are fine on keto in moderation, but like many “healthy” keto staples, they can become problematic if over-relied on. Pay attention to portion sizes, variety, and omega-3 balance to keep your keto diet clean, anti-inflammatory, and metabolism-friendly.
One of the biggest pitfalls of the modern ketogenic diet is the over-reliance on processed “keto-friendly” foods, which often contain unhealthy fats and hidden additives. While keto emphasizes fat as fuel, not all fats are created equal—and consuming the wrong types can be counterproductive or even harmful to your health.
Many processed keto snacks, baked goods, or convenience items contain hydrogenated oils or highly refined vegetable oils such as soybean, corn, cottonseed, or canola oil. These oils are often cheap and shelf-stable, making them popular in manufactured foods. However, they are high in omega-6 fatty acids and prone to oxidation, which promotes inflammation, damages cells, and interferes with your metabolism.
Worse still, hydrogenated oils—which contain trans fats or chemically altered fats—are difficult for the human body to metabolize. The body doesn’t recognize them as natural fuel, so instead of burning them efficiently for energy, it often stores them as fat, particularly in problem areas like:
The liver (increasing risk of fatty liver disease)
The abdomen/visceral fat (around internal organs, raising the risk of heart disease and insulin resistance)
The thighs, buttocks, and lower belly, where stubborn fat often accumulates
These kinds of fats can also slow fat oxidation, meaning they impair your ability to burn fat—even on a ketogenic diet.
In short, eating processed keto foods filled with low-quality fats defeats the purpose of going keto in the first place. Instead of supporting energy, mental clarity, and fat loss, they promote inflammation, metabolic dysfunction, and fat storage. To stay truly healthy on keto, prioritize whole, unprocessed foods and stick to clean fat sources like olive oil, coconut oil, grass-fed butter, pasture-raised animal fats, avocados, and nuts (in moderation). Your metabolism—and your long-term vitality—will thank you.
On a ketogenic diet, fat is the primary fuel source, which naturally makes high-fat foods more welcome. However, it’s crucial to be mindful of what kinds of fats you’re consuming—not all fats support long-term health. One fat that requires caution is alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid found in flaxseed, chia seeds, walnuts, canola oil, and some soy-based products.
While small amounts of ALA are essential, excessive intake can lead to imbalances in the body, especially if your omega-6 intake is also high or if your body has trouble converting ALA into the more biologically active omega-3s EPA and DHA (found in fish oil). Most people convert less than 5–10% of ALA into these usable forms, meaning the excess ALA can accumulate or oxidize.
Potential negative side effects of too much ALA include:
Increased inflammation (especially if not balanced with EPA/DHA)
Gastrointestinal distress, such as bloating or loose stools
Slower metabolism due to oxidative stress and impaired mitochondrial function
Interference with thyroid hormone conversion, potentially leading to fatigue, weight gain, or mood changes
Higher bleeding risk, as omega-3s (including ALA) can thin the blood in high doses
On a keto diet, it’s easy to go overboard with “healthy” plant fats, assuming all fats are beneficial. But balance is key. Focus on a diverse fat profile that includes:
Saturated fats from clean animal sources (like grass-fed beef or pasture-raised butter),
Monounsaturated fats (like olive oil and avocado),
Controlled, moderate intake of plant-based omega-3s (like flax and chia), and
Preferably direct sources of EPA/DHA (like salmon or fish oil) to support optimal anti-inflammatory balance.
Too much of even a good thing can disrupt the very energy, clarity, and hormonal health keto is meant to promote.
The Big Question: Is Keto Dangerous Long-Term?
Not inherently—but context matters. For certain people (especially with medical conditions like diabetes or epilepsy), it can be therapeutic. For others, long-term strict keto without diversity in the diet can lead to issues.
A well-intentioned strict keto diet, if maintained for too long without adaptation, can backfire physiologically and hormonally for some people.
Here’s a scientific explanation of how prolonged strict keto can elevate cortisol and lead to a stressed body:
1. Glucose Is Still Required—Especially by the Brain and Adrenal Glands
Even on a ketogenic diet, some tissues—like parts of the brain, red blood cells, and adrenal glands—require glucose to function. The body can make glucose via gluconeogenesis, but this is a stress-driven process that uses cortisol to convert protein (often from muscle) into glucose.
When dietary carbs are extremely low for an extended period, the body compensates by increasing cortisol to keep blood sugar stable.
Over time, this chronically elevated cortisol becomes a form of metabolic stress.
2. Cortisol Rises in Response to Perceived Energy Deficiency
Even if you’re eating enough fat and calories, very low carb intake can signal to the body that you’re in a survival state.
Evolutionarily, low insulin + high cortisol meant food scarcity or fasting.
The body adapts by slowing metabolism, breaking down muscle, and preserving fat stores, especially in women.
This can result in symptoms like fatigue, anxiety, poor sleep, brain fog, and stubborn fat storage—especially around the abdomen (a cortisol-sensitive area).
3. Cortisol and Thyroid Suppression
Cortisol and thyroid function are tightly linked. Chronically elevated cortisol can suppress the conversion of T4 to T3 (the active thyroid hormone), which:
Slows your metabolism
Contributes to cold intolerance, constipation, and hair thinning
Makes fat loss harder, even on a low-carb diet
This is why some people on long-term strict keto eventually plateau or even gain weight—despite “doing everything right.”
4. Sex Hormone Disruption
High cortisol over time reduces the production of progesterone, estrogen, and testosterone, because the body shunts resources toward survival hormones over reproductive or repair hormones.
In women, this can lead to:
Irregular cycles
Lower libido
Increased PMS symptoms
Difficulty sleeping
In men, it can lead to:
Reduced testosterone
Muscle loss
Increased visceral fat
Signs Your Body May Be Over-Stressed from Strict Keto:
Trouble sleeping, especially waking at 3–4 AM
Anxiety or feeling “wired but tired”
Increased cravings or binge tendencies
Weight loss plateau or gain
Cold hands/feet, sluggish metabolism
Hormonal imbalances (irregular cycles, low libido, fatigue)
How to Prevent or Fix This:
Add in strategic carbs (e.g., a refeed day or targeted carbs post-workout)
Prioritize sleep, stress management, and adequate protein
Consider cycling keto with a more moderate-carb approach seasonally or monthly
Eat nutrient-dense, anti-inflammatory foods—not just “keto macros”
Summary:
Staying on a strict keto diet for too long can chronically elevate cortisol due to perceived energy scarcity and the demand for constant gluconeogenesis. Over time, this can stress the body, impair thyroid function, disrupt hormones, and hinder fat loss or muscle maintenance. A more flexible, responsive approach—especially one that incorporates carb refeeds or cycling—often leads to better long-term metabolic and hormonal health.
Best Candidates for Keto:
Insulin-resistant individuals
People with metabolic syndrome
Individuals looking to reset inflammation
Short-term fat loss and energy reboot
Potential Benefits of Weekly Carb Refeed
There are some studies and anecdotal reports suggesting that incorporating a weekly “carb refeed” or “carb cycling” day into a low-carb or ketogenic diet can potentially support greater fat loss, but the effects are nuanced and vary from person to person.
Here’s what the research and expert opinion generally say:
✅ Possible Benefits of a Weekly Carb Refeed (One Carb Day a Week):
1. Leptin Reset & Hormonal Balance
When you’re in a calorie deficit for too long (as many are on keto), leptin—the hormone that regulates hunger and metabolism—can drop.
A carb refeed may temporarily boost leptin levels, which can increase metabolism and reduce hunger in the days following.
2. Thyroid Support
Long-term low-carb intake may downregulate T3 (active thyroid hormone) production in some individuals.
A refeed can stimulate thyroid function, helping to maintain energy and fat-burning capacity.
3. Glycogen Replenishment (for Athletes or Active People)
If you work out intensely, especially with strength training or HIIT, carbs help refill glycogen stores, improving performance and recovery.
This, in turn, helps preserve or build lean muscle—which is critical for long-term fat loss.
4. Psychological & Adherence Benefits
One day to enjoy complex carbs (like sweet potatoes, rice, fruit, etc.) can boost morale, reduce cravings, and help people stay on track the rest of the week.
⚠️ Risks or Downsides If Done Incorrectly:
Overeating: Some people use “carb day” as an excuse to binge on junk food (pizza, sugar, alcohol), which can reverse progress or trigger inflammation.
Insulin Sensitivity: If someone has poor insulin sensitivity (e.g., prediabetes), frequent refeed days might disrupt blood sugar control.
Kicking out of Ketosis: For strict keto followers, even one carb-heavy day can knock you out of ketosis and take days to re-enter.
No Magic Bullet: Refeed days help best when overall diet and activity are dialed in—they aren’t a shortcut.
🧪 What Do Studies Say?
Several studies on cyclical ketogenic diets or carb cycling support the idea that alternating between low and higher carb days can:
Improve fat loss while preserving muscle mass
Improve performance and metabolic flexibility
Prevent dietary burnout
However, these benefits are most notable in active individuals or those with healthy insulin function. Less evidence supports carb refeeds for sedentary people or those with insulin resistance.
✅ Best Practice for a Carb Day (If You Try It):
Do it once per week, ideally after a workout (to enhance glycogen uptake)
Focus on whole, complex carbs: sweet potatoes, fruit, brown rice, squash, oats
Avoid sugars, ultra-processed carbs, and seed oils
Keep protein high and fats lower on that day to prevent excess calories
Stay hydrated and get quality sleep to support recovery
