What is a Keto Diet? Everything You Need to Know

The ketogenic, or keto diet, has made headlines as one of the most talked-about eating approaches of recent years. It’s very different from what most people would consider a “balanced” diet — which raises important questions. Is it safe? Is it sustainable? And what role does gut health play in the process?

The Basics

A keto diet is high in fat, very low in carbohydrates, and moderate in protein. The usual macronutrient breakdown is:

• 70% fat

• 20% protein

• 10% carbohydrate

This is a big shift from the Western diet, where 40–60% of energy usually comes from carbs.

To achieve “ketosis,” most people restrict carbs to 25–60g per day, with some versions going as low as 10–15g net carbs. For perspective, a single medium banana contains 25g of carbs.

When carb intake is that low, the body runs out of glucose and glycogen stores, and starts producing ketones from fat to use as its main energy source.

Why Protein and Fat Balance Matter

Protein intake must be moderate, because excess amino acids can be converted back into glucose, which may prevent ketosis. Too much protein, and you’re back to burning sugar rather than fat.

The fat-heavy nature of keto also means that animal foods (meat, cheese, cream) often take centre stage, as they’re naturally high in fat and low in carbs. While effective for ketosis, this shift can reduce fibre intake — a serious drawback for gut health.

This is where balance comes in. Flush GBI was designed specifically to help restore fibre, prebiotics, and cleansing support to the digestive system, even when diets become restrictive or imbalanced.

Weight Loss and Keto

Many people turn to keto for rapid weight loss. Early results can be impressive, but much of the initial drop is water weight as glycogen stores deplete.

Keto may help:

• Reduce intake of processed carbs

• Improve satiety (feeling fuller for longer)

• Lead to a short-term bump in energy expenditure

But over time, fat loss is no greater than with other calorie-controlled diets. Sustained weight loss still depends on being in a calorie deficit.

Neurological Benefits

Keto has been used since the 1920s to treat epilepsy, particularly in children who don’t respond to medication. It may also help with neurological conditions like Alzheimer’s and Parkinson’s, where glucose metabolism in the brain is impaired. Ketones can provide an alternative fuel.

However, evidence is still emerging, and keto can bring side effects such as appetite loss, gastrointestinal distress, and nutrient deficiencies — especially risky for older adults.

The “Keto Flu”

In the first days of keto, many people experience headaches, fatigue, irritability, and cramps — commonly called the “keto flu.” This happens as glycogen (and its stored water) is depleted, leading to rapid electrolyte loss.

Hydration and replenishing sodium, magnesium, and potassium are crucial. Supporting digestion during this transition also matters — and gut resets like Flush GBI can help prevent constipation and discomfort while the body adapts.

Long-Term Challenges

Keto can be hard to maintain because:

• Fruit and fibre intake often falls too low

• Meals become repetitive without careful planning

• Social and cultural food choices can make adherence difficult

Low fibre intake is especially concerning — with over 90% of people already not meeting daily fibre targets, keto can push the gut further into imbalance. That’s why pairing such diets with gut-friendly protocols (like Flush GBI) can help protect digestive health while experimenting with restrictive eating patterns.

Athletic Performance

The evidence is mixed:

• Keto may help with endurance by improving fat utilisation

• But in high-intensity exercise, where glucose is vital, performance can decline

For most recreational athletes, keto is unlikely to improve performance, and for elite athletes, it may even hinder results.

Key Takeaways

• Keto = high fat, low carb, moderate protein

• It can support short-term weight loss, but long-term results mirror other calorie-controlled diets

• Keto is an established therapy for epilepsy and may have emerging neurological benefits

• Fibre and gut health often suffer on keto — which is where Flush GBI provides essential support

• As with any diet, the most effective approach is one you can sustain without compromising your overall health

✅ Bottom line: Keto is not a miracle cure. But with careful planning, mindful supplementation, and gut-supportive tools like Flush GBI, it can be explored without neglecting digestive balance — which is the foundation of lasting health.