Health and Me

Ishita Roy

Health Experts Warn Against Gen Z’s New ‘Fridge Cigarette’ Habit

Diet Coke Is The New Fridge Cigarette

The afternoon cigarette break is getting a makeover among Gen Z—but instead of lighting up, young adults are cracking open a chilled can of <span>Diet Coke</span>.

This summer, TikTok has exploded with videos celebrating what users are calling the “fridge cigarette.” The term doesn’t involve tobacco or nicotine, but a cold can of diet soda—most often Diet Coke—that serves as a ritualistic pick-me-up for 20-somethings navigating workdays and stress.

The videos are everywhere. One TikTok simply says, “Just a little something to take the edge off,” with a Diet Coke in hand. Another reads, “Time for my afternoon <span>fridge cigarette</span>.” A third sums up the vibe perfectly: “Fridge cigarette after a long day.”

Psychotherapist Jonathan Alpert, based in New York City, says the appeal is less about the drink and more about the ritual. He told Fox News Digital that Diet Coke is acting as an “emotional stand-in”—a way for young adults to pause, reset, and reward themselves in the middle of a hectic day.

“It’s a small ritual that offers structure or comfort,” Alpert said. “Opening the fridge, hearing the can crack open, feeling the chill—it’s sensory. Much like smoking, it gives people a quick burst of stimulation or relief.”

In stressful or in-between moments, this small act becomes a grounding habit. And in many ways, choosing soda over cigarettes is a healthier swap. But experts caution that it’s not entirely harmless.

Alpert warns that turning to Diet Coke daily for emotional regulation could reinforce dependency—especially if it’s being used to manage anxiety, suppress appetite, or avoid stress.

Wisconsin-based naturopathic doctor Debra Muth echoed his concerns. “This is really just trading one bad habit for another,” she said.

Muth explained that the appeal isn’t the soda or even the sweetness—it’s dopamine, the brain’s feel-good chemical. “Your brain isn’t asking for aspartame or nicotine. It’s asking for dopamine,” she said. “Artificial sweeteners like aspartame cross the blood-brain barrier and can actually make neurotransmitter depletion worse. You’re borrowing from tomorrow’s brain chemistry.”

What worries Muth most is that both nicotine and Diet Coke hijack the brain’s reward pathways. “You get the same temporary ‘hit’ of satisfaction, but it’s false. It doesn’t actually solve the emotional or mental need,” she explained.

And while the Diet Coke break might offer a moment of calm, it’s not something Muth would recommend for smokers trying to quit either. “You’re still reinforcing the same pattern—reaching for a quick fix instead of addressing what your brain and body truly need.”

Instead, she recommends more sustainable ways to support the brain’s natural dopamine system: “Amino acids like L-tyrosine, balanced blood sugar, and proper stress management can go a long way in restoring your brain’s reward circuit.”

The “fridge cigarette” may be fizzy, fun, and TikTok-famous—but experts say it's best to be mindful of why you’re reaching for that cold can. Rituals are comforting, but when they become emotional crutches, they can quietly build unhealthy habits over time.

A chilled Diet Coke now and then isn’t the enemy—but relying on it to “take the edge off” every day might be something worth pausing to think about.

Health Conditions A-Z

health

diet coke

diet nutrition

diet & nutrition

diet and nutrition

diet coke fridge cigarette

fridge cigarette

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The afternoon cigarette break is getting a makeover among Gen Z—but instead of lighting up, young adults are cracking open a chilled can of Diet Coke.This summer, TikTok has exploded with videos celebrating what users are calling the “fridge cigarette.” The term doesn’t involve tobacco or nicotine, but a cold can of diet soda—most often Diet Coke—that serves as a ritualistic pick-me-up for 20-somethings navigating workdays and stress.The videos are everywhere. One TikTok simply says, “Just a little something to take the edge off,” with a Diet Coke in hand. Another reads, “Time for my afternoon fridge cigarette.” A third sums up the vibe perfectly: “Fridge cigarette after a long day.”So what’s behind the obsession?A Ritual That Feels GoodPsychotherapist Jonathan Alpert, based in New York City, says the appeal is less about the drink and more about the ritual. He told Fox News Digital that Diet Coke is acting as an “emotional stand-in”—a way for young adults to pause, reset, and reward themselves in the middle of a hectic day.“It’s a small ritual that offers structure or comfort,” Alpert said. “Opening the fridge, hearing the can crack open, feeling the chill—it’s sensory. Much like smoking, it gives people a quick burst of stimulation or relief.”In stressful or in-between moments, this small act becomes a grounding habit. And in many ways, choosing soda over cigarettes is a healthier swap. But experts caution that it’s not entirely harmless.Trading One Crutch for Another?Alpert warns that turning to Diet Coke daily for emotional regulation could reinforce dependency—especially if it’s being used to manage anxiety, suppress appetite, or avoid stress.Wisconsin-based naturopathic doctor Debra Muth echoed his concerns. “This is really just trading one bad habit for another,” she said.Muth explained that the appeal isn’t the soda or even the sweetness—it’s dopamine, the brain’s feel-good chemical. “Your brain isn’t asking for aspartame or nicotine. It’s asking for dopamine,” she said. “Artificial sweeteners like aspartame cross the blood-brain barrier and can actually make neurotransmitter depletion worse. You’re borrowing from tomorrow’s brain chemistry.”A False Sense of RewardWhat worries Muth most is that both nicotine and Diet Coke hijack the brain’s reward pathways. “You get the same temporary ‘hit’ of satisfaction, but it’s false. It doesn’t actually solve the emotional or mental need,” she explained.And while the Diet Coke break might offer a moment of calm, it’s not something Muth would recommend for smokers trying to quit either. “You’re still reinforcing the same pattern—reaching for a quick fix instead of addressing what your brain and body truly need.”Instead, she recommends more sustainable ways to support the brain’s natural dopamine system: “Amino acids like L-tyrosine, balanced blood sugar, and proper stress management can go a long way in restoring your brain’s reward circuit.”The “fridge cigarette” may be fizzy, fun, and TikTok-famous—but experts say it's best to be mindful of why you’re reaching for that cold can. Rituals are comforting, but when they become emotional crutches, they can quietly build unhealthy habits over time.A chilled Diet Coke now and then isn’t the enemy—but relying on it to “take the edge off” every day might be something worth pausing to think about.

health experts warn against gen z’s new ‘fridge cigarette’ habit

Aarushi Bhadury

Sleep Quality Study Finds Making This Change To Your Diet Boosts How Well You Sleep

Do You Know How Long Caffeine Stays In Your Body – The Answer May Surprise You

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Health News

Colon Cancer Could Kill 53,000 Americans In 2025, Experts Say The American Diet Is To Blame

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Over 8 Million U.S. Teens Now Prediabetic, CDC Warns; Can This Health Crisis Be Reversed With Lifestyle Tweaks?

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Health & Wellness

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Healthy eating is more than just a trend; it holds a lot of significance for our health. Not just improving the quality of our digestive and gut health, but also the indirect effects of it on things like our mental health, neuro health as well as our <span>sleep health</span>. 

As kids we may have avoided vegetables and fruits like the plague, as we grow up, it is important to recognize the significance of it in our <span>diet</span>. A recent study, published in Sleep Health, found that participants who increased their daily fruit and vegetable intake from none to five cups saw a 16% improvement in their sleep quality. Although one would expect the changes to be minimal and slow, the study found that these improvements appeared quite quickly, with better <span>fruit and vegetable consumption</span> leading to less restless sleep the very next night. This means simple dietary changes could help you sleep better, shifting the focus from what to avoid to what to include for a good night's rest. 

<h2><span rel="noindex">Connecting Your Diet to Better Sleep</span> </h2>

To understand how daily eating habits affect sleep, researchers studied 34 healthy adults, mostly men, who had no prior sleep issues. The study involved two six-week periods, during which participants recorded all their food and drink intake. Their sleep was tracked using special wrist monitors, similar to smartwatches. 

At the end of the study, the researchers looked for connections between their <span>diet and sleep</span> quality, specifically focusing on how often participants woke up during the night. The findings showed a clear link: 

<ul><li>More fruits and vegetables during the day were associated with fewer sleep disruptions.</li><li>Higher intake of carbohydrates and fiber was linked to better sleep quality.</li><li>Eating more red and processed meats was connected to worse sleep.</li></ul>

Importantly, the study found that increasing fruit and vegetable intake from zero to five cups daily led to a 16% improvement in sleep quality. Surprisingly, added sugar didn't seem to affect sleep quality, suggesting that the benefits came specifically from the carbohydrates and fiber in fruits and vegetables. This research highlights a meaningful connection between our daily eating habits and how well we sleep. 

This isn't the first time scientists have looked at the link between diet and sleep. Previous studies have shown that people who follow healthy eating plans, like the Mediterranean diet, tend to have a lower risk of insomnia and other sleep problems. Earlier research also found that eating more fiber was linked to deeper sleep, while more carbohydrates and added sugars were tied to more disturbed sleep. Additionally, a 2021 study revealed that women who increased their servings of fruits and vegetables experienced better insomnia symptoms, improved sleep quality, and fell asleep faster.

This recent study adds an important piece to the puzzle: it suggests that what you eat during the day can have a direct impact on your sleep the very next night. This immediate connection is a key finding, different from most studies that look at typical eating habits over a longer period. 

Of course, there are always other factors to consider. For example, being tired can make you crave less healthy foods, so sleep might influence diet as well. It's also true that people who eat healthy often have a healthier lifestyle overall, including more exercise, which also improves sleep. However, the researchers took these factors into account and still found that a healthy diet was linked to better sleep. 

While many questions remain, such as the exact biological reasons for food's impact on sleep, one leading theory is that carbohydrates help the brain absorb tryptophan. This amino acid is then converted into serotonin and eventually melatonin, the hormone that regulates sleep. Also, fruits and vegetables are packed with fiber, vitamins, and antioxidants, which support overall brain, hormone, and gut health—all of which can contribute to better sleep. 

diet

sleep health

Connecting Your Diet to Better Sleep

Diet and Better Sleep

Diet and Sleep

Foods impact on sleep

fruit and vegetable consumption

indirect effects on health

Healthy eating is more than just a trend; it holds a lot of significance for our health. Not just improving the quality of our digestive and gut health, but also the indirect effects of it on things like our mental health, neuro health as well as our sleep health. As kids we may have avoided vegetables and fruits like the plague, as we grow up, it is important to recognize the significance of it in our diet. A recent study, published in Sleep Health, found that participants who increased their daily fruit and vegetable intake from none to five cups saw a 16% improvement in their sleep quality. Although one would expect the changes to be minimal and slow, the study found that these improvements appeared quite quickly, with better fruit and vegetable consumption leading to less restless sleep the very next night. This means simple dietary changes could help you sleep better, shifting the focus from what to avoid to what to include for a good night's rest. Connecting Your Diet to Better Sleep To understand how daily eating habits affect sleep, researchers studied 34 healthy adults, mostly men, who had no prior sleep issues. The study involved two six-week periods, during which participants recorded all their food and drink intake. Their sleep was tracked using special wrist monitors, similar to smartwatches. At the end of the study, the researchers looked for connections between their diet and sleep quality, specifically focusing on how often participants woke up during the night. The findings showed a clear link: More fruits and vegetables during the day were associated with fewer sleep disruptions.Higher intake of carbohydrates and fiber was linked to better sleep quality.Eating more red and processed meats was connected to worse sleep.Importantly, the study found that increasing fruit and vegetable intake from zero to five cups daily led to a 16% improvement in sleep quality. Surprisingly, added sugar didn't seem to affect sleep quality, suggesting that the benefits came specifically from the carbohydrates and fiber in fruits and vegetables. This research highlights a meaningful connection between our daily eating habits and how well we sleep. What Other Research Tells Us This isn't the first time scientists have looked at the link between diet and sleep. Previous studies have shown that people who follow healthy eating plans, like the Mediterranean diet, tend to have a lower risk of insomnia and other sleep problems. Earlier research also found that eating more fiber was linked to deeper sleep, while more carbohydrates and added sugars were tied to more disturbed sleep. Additionally, a 2021 study revealed that women who increased their servings of fruits and vegetables experienced better insomnia symptoms, improved sleep quality, and fell asleep faster. New Insights on Diet and Sleep This recent study adds an important piece to the puzzle: it suggests that what you eat during the day can have a direct impact on your sleep the very next night. This immediate connection is a key finding, different from most studies that look at typical eating habits over a longer period. Of course, there are always other factors to consider. For example, being tired can make you crave less healthy foods, so sleep might influence diet as well. It's also true that people who eat healthy often have a healthier lifestyle overall, including more exercise, which also improves sleep. However, the researchers took these factors into account and still found that a healthy diet was linked to better sleep. While many questions remain, such as the exact biological reasons for food's impact on sleep, one leading theory is that carbohydrates help the brain absorb tryptophan. This amino acid is then converted into serotonin and eventually melatonin, the hormone that regulates sleep. Also, fruits and vegetables are packed with fiber, vitamins, and antioxidants, which support overall brain, hormone, and gut health—all of which can contribute to better sleep. 

sleep quality study finds making this change to your diet boosts how well you sleep

What Keto Really Does To Your Body?

what keto really does to your body?

Doctor Shares A 'MAP Formula' That Can Reverse High Blood Pressure Naturally

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<span>Coffee</span> is an essential part of our day, whether we begin our day with it or have it at small intervals other times. However, have you ever wondered how long does it take for coffee to get absorbed into our body? And how long does it take to get absorbed into our bodies? 

Caffeine gets into your system quite fast, usually within 45 minutes of drinking it. The highest levels of caffeine are typically seen between 15 minutes and up to two hours later, depending on the individual and if you drink it with food. 

For most healthy people, about half of the caffeine you consume is cleared from your body in roughly five hours. This is known as its "half-life." 

Many things can affect how quickly your body processes caffeine, including your age, sex, whether you're pregnant, your weight, and if you smoke. Some people are more sensitive to caffeine because of differences in the enzymes in their liver that break it down. 

<h2>What Happens When You Have Caffeine In Your System? </h2>

The Cleveland Clinic explains that caffeine can make you feel more awake, alert, and focused, and it can even improve your mood. However, too much caffeine can cause negative effects like higher blood pressure, an upset stomach, and jitters. In very rare situations, a caffeine overdose can even be life-threatening. 

<h4>Caffeine's Impact on Your Brain </h4>

As a stimulant, caffeine makes your central nervous system more active, which controls everything from thinking to moving. It boosts wakefulness by blocking a brain chemical that causes tiredness, making you feel more alert. It can also improve focus and mood by activating other brain chemicals. However, too much caffeine can lead to anxiety, jitters, and trouble sleeping, as it over-excites your nervous system. 

While moderate coffee drinking may benefit heart health by potentially lowering blood pressure and cholesterol, caffeine can also have negative effects. It can cause mild increases in blood pressure and heart rate, which might be problematic for those with existing heart conditions. Higher doses of caffeine can lead to heart palpitations, making your heart feel like it's racing or fluttering, though these are usually not dangerous. 

<h4>Caffeine and Your Digestive System </h4>

Too much caffeine can cause digestive issues. It has a laxative effect by stimulating the gut and speeding up food movement, which can lead to diarrhea in sensitive individuals. Caffeine can also increase stomach acid production and relax a muscle that prevents acid reflux, resulting in uncomfortable heartburn. Coffee's natural acids can intensify these digestive problems. 

<h4>Caffeine's Effects on Other Body Systems </h4>

Caffeine acts as a diuretic, meaning it helps your body eliminate excess fluid, which might lead to more frequent urination. While unlikely to cause dehydration on its own, it's crucial to also drink plenty of water. Furthermore, caffeine can reduce your body's ability to absorb calcium, potentially affecting bone strength, especially with high consumption or insufficient dietary calcium. 

Drinking too much caffeine can cause unwanted effects like feeling anxious, having a fast heartbeat, feeling restless, and having trouble sleeping. 

The US Federation and Drug Administration generally recommended that adults keep their caffeine intake under 400 milligrams per day to avoid taking too much. People who are sensitive to caffeine might want to limit themselves to just one or two cups of caffeinated coffee or tea per day to prevent side effects like jitters and sleep problems. 

Because caffeine stays in your system for a while, it's a good idea to avoid caffeinated drinks, like coffee, before going to bed. 

<h2>How Long Before Sleeping Can You Have Caffeine? </h2>

A 2013 study published in the Journal of Clinical Sleep Medicine suggested that one should avoid drinking coffee at least 6 hours before sleeping. Researchers found this by giving participants 400 mg of caffeine at 0, 3, or 6 hours before their usual bedtime, comparing it to a placebo. 

The findings showed that caffeine significantly disturbed sleep at all three time points, reducing total sleep time. This suggests that even caffeine consumed six hours before bed can negatively impact sleep, supporting the recommendation to avoid significant caffeine use for at least six hours before bedtime. 

coffee

how Caffeine affects Your System

How Long Caffeine Stays In Your Body

When should you drink coffee

Coffee before bed

Caffeine and heart

Caffeine and Brain

Coffee is an essential part of our day, whether we begin our day with it or have it at small intervals other times. However, have you ever wondered how long does it take for coffee to get absorbed into our body? And how long does it take to get absorbed into our bodies? Caffeine gets into your system quite fast, usually within 45 minutes of drinking it. The highest levels of caffeine are typically seen between 15 minutes and up to two hours later, depending on the individual and if you drink it with food. For most healthy people, about half of the caffeine you consume is cleared from your body in roughly five hours. This is known as its "half-life." Many things can affect how quickly your body processes caffeine, including your age, sex, whether you're pregnant, your weight, and if you smoke. Some people are more sensitive to caffeine because of differences in the enzymes in their liver that break it down. What Happens When You Have Caffeine In Your System? The Cleveland Clinic explains that caffeine can make you feel more awake, alert, and focused, and it can even improve your mood. However, too much caffeine can cause negative effects like higher blood pressure, an upset stomach, and jitters. In very rare situations, a caffeine overdose can even be life-threatening. Caffeine's Impact on Your Brain As a stimulant, caffeine makes your central nervous system more active, which controls everything from thinking to moving. It boosts wakefulness by blocking a brain chemical that causes tiredness, making you feel more alert. It can also improve focus and mood by activating other brain chemicals. However, too much caffeine can lead to anxiety, jitters, and trouble sleeping, as it over-excites your nervous system. Caffeine and Your Heart While moderate coffee drinking may benefit heart health by potentially lowering blood pressure and cholesterol, caffeine can also have negative effects. It can cause mild increases in blood pressure and heart rate, which might be problematic for those with existing heart conditions. Higher doses of caffeine can lead to heart palpitations, making your heart feel like it's racing or fluttering, though these are usually not dangerous. Caffeine and Your Digestive System Too much caffeine can cause digestive issues. It has a laxative effect by stimulating the gut and speeding up food movement, which can lead to diarrhea in sensitive individuals. Caffeine can also increase stomach acid production and relax a muscle that prevents acid reflux, resulting in uncomfortable heartburn. Coffee's natural acids can intensify these digestive problems. Caffeine's Effects on Other Body Systems Caffeine acts as a diuretic, meaning it helps your body eliminate excess fluid, which might lead to more frequent urination. While unlikely to cause dehydration on its own, it's crucial to also drink plenty of water. Furthermore, caffeine can reduce your body's ability to absorb calcium, potentially affecting bone strength, especially with high consumption or insufficient dietary calcium. How Much Caffeine Is Too Much? Drinking too much caffeine can cause unwanted effects like feeling anxious, having a fast heartbeat, feeling restless, and having trouble sleeping. The US Federation and Drug Administration generally recommended that adults keep their caffeine intake under 400 milligrams per day to avoid taking too much. People who are sensitive to caffeine might want to limit themselves to just one or two cups of caffeinated coffee or tea per day to prevent side effects like jitters and sleep problems. Because caffeine stays in your system for a while, it's a good idea to avoid caffeinated drinks, like coffee, before going to bed. How Long Before Sleeping Can You Have Caffeine? A 2013 study published in the Journal of Clinical Sleep Medicine suggested that one should avoid drinking coffee at least 6 hours before sleeping. Researchers found this by giving participants 400 mg of caffeine at 0, 3, or 6 hours before their usual bedtime, comparing it to a placebo. The findings showed that caffeine significantly disturbed sleep at all three time points, reducing total sleep time. This suggests that even caffeine consumed six hours before bed can negatively impact sleep, supporting the recommendation to avoid significant caffeine use for at least six hours before bedtime. 

Tanya Dutt

Hundreds Of US Children Have Type 1 Diabetes, Now Their Barbie Has It Too

hundreds of us children have type 1 diabetes, now their barbie has it too

You’ve seen it on your Instagram feed, heard your gym buddy rave about it, maybe even tried it yourself to drop those stubborn pounds. Cutting carbs, loading up on fats, watching the scale tip in your favor—it all sounds like magic, right? And within weeks your jeans fit better. The <span>ketogenic diet</span>, once a niche medical treatment, has exploded into a mainstream weight-loss trend. From celebrities to fitness enthusiasts, people across the globe have adopted keto for its promise of quick weight loss and better energy. But beneath the headlines and transformation posts lies a more complex reality—especially when it comes to your internal health.

But here’s the thing, behind the dramatic before-and-after photos and bulletproof coffee obsession, there’s a whole lot more happening inside your body than just fat burning. What does this ultra-low-carb lifestyle really mean for your gut, heart, brain, skin, liver, and kidneys? Is it a metabolic makeover—or are there trade-offs we’re not talking about enough?

We asked top experts to weigh in, and their answers may surprise you because while keto might help you slim down in the short run, your organs could be telling a very different story in the long haul.

The <span>keto diet</span> fundamentally shifts how your body generates energy. "By cutting carbs drastically, the body enters ketosis, burning fat for fuel instead of glucose," says Dietician Drishya Ale. Initially, the weight loss is mostly water due to lowered insulin and glycogen stores. But this carb-cut also means cutting out most fiber-rich foods—fruits, legumes, and whole grains.

"That can lead to constipation and disrupt your gut microbiota," she says. Add to that a spike in fat intake—often difficult to digest for some—and you get bloating or discomfort. While some people eventually report more energy and reduced appetite, others struggle with fatigue and vitamin deficiencies.

Drishya’s says, "Not all keto is the same. A clean keto approach with whole foods is a far cry from one loaded with processed meats and saturated fats."

Dr. Neerav Bansal, Cardio Thoracic Vascular Surgeon, "Keto may improve some heart markers in the short term—like lowering insulin, blood sugar, and triglycerides," says Dr. Neerav Bansal. But it’s not a one-size-fits-all fix.

Some people may experience a rise in LDL (bad cholesterol), especially if their keto is heavy in saturated fats from red meat and full-fat dairy. "This is particularly risky for those with a personal or family history of heart disease," he cautions.

In the long term, the heart health effects depend on the quality of fats consumed. Unsaturated fats from avocados, nuts, and olive oil can support heart health, while overloading on processed food and saturated fat can do damage.

Dr. Bansal emphasizes moderation, regular monitoring of cholesterol, and a personalized approach tailored to individual health profiles.

"The brain loves ketones, ketones, produced during ketosis, may be a more efficient energy source for the brain than glucose. For some, this translates to better focus, memory, and mental clarity," explains Dr. Mahesh Gour, Memory Coach, Cognitive Expert

There's research suggesting keto reduces brain inflammation and oxidative stress, which are linked to cognitive decline. That’s why keto is being explored for conditions like epilepsy, Alzheimer’s, and Parkinson’s.

But Dr. Gour warns, “If not properly managed, long-term keto can cause nutrient shortages and even affect mood or serotonin levels.” In other words, the same diet that sharpens your focus could also dull it, if not followed wisely.

<h2>Skin and Hair</h2>Initially, many keto followers report brighter, clearer skin. "Lower sugar intake reduces insulin spikes and inflammation, which helps with acne—especially hormonal types like PCOS-related breakouts," says dermatologist Dr. Chandani Jain Gupta.

However, it’s not all glow. "In early phases, some experience keto rash, and temporary hair loss due to stress on hair follicles," she notes. Over time, poor nutrition—especially lacking vitamins A, C, E, biotin, and zinc—can lead to dull skin and thinning hair.

Follow a nutrient-rich keto plan and supplement when necessary. Also, avoid overdoing saturated fats, which can clog pores and trigger breakouts in some.

The liver is central to the keto diet. "When carbs are restricted, the liver shifts gears and converts fat into ketones," explains Dr. Dhruv Kant Mishra, Gastroenterologist. For people with fatty liver disease or prediabetes, this can actually be beneficial—improving insulin sensitivity and reducing liver fat but not everyone wins.

"Without supervision, a high-fat diet can overwork the liver, raise enzyme levels, or cause inflammation," Dr. Mishra cautions. The quality of fats matters, as does duration and individual liver health.

His advice is simple, don’t do keto solo. Especially for those with any liver conditions, professional monitoring is essential.

Keto affects kidney function more than most realize. "Lower insulin leads to sodium loss, which can cause dehydration and mineral imbalances," says Dr. P. N. Gupta, Nephrologist. This is usually manageable with more water and electrolytes—but not always.

High animal protein intake—a hallmark of some keto diets—can increase acid buildup and strain the kidneys. "For people with underlying kidney issues, this can be dangerous. Even healthy individuals may face higher kidney stone risk due to changes in urine pH and calcium levels."

Dr. Gupta also flags the risk of gallstones and nutrient deficiencies with long-term keto. His recommendation? Anyone with kidney, liver, or metabolic conditions should only try keto under medical supervision.

The ketogenic diet can yield real health benefits—but it's not a universal fix. Depending on how it's implemented and who’s following it, keto can either help or harm.

Every expert agrees on this: choose clean, whole-food fats, stay monitored, supplement as needed, and work with a qualified healthcare provider.

Done right, keto might improve your metabolism, heart health, cognitive function, and skin. Done wrong, it could damage vital organs and disrupt body systems in ways that aren’t immediately obvious.

So before you jump in, pause and understand your body, talk to your doctor, and remember—no diet should be a gamble with your long-term health.

ketogenic diet

keto diet

keto diet side effects

ketogenic diet risks

keto and heart health

keto skin problems

keto brain benefits

keto gut impact

long term keto effects

You’ve seen it on your Instagram feed, heard your gym buddy rave about it, maybe even tried it yourself to drop those stubborn pounds. Cutting carbs, loading up on fats, watching the scale tip in your favor—it all sounds like magic, right? And within weeks your jeans fit better. The ketogenic diet, once a niche medical treatment, has exploded into a mainstream weight-loss trend. From celebrities to fitness enthusiasts, people across the globe have adopted keto for its promise of quick weight loss and better energy. But beneath the headlines and transformation posts lies a more complex reality—especially when it comes to your internal health.But here’s the thing, behind the dramatic before-and-after photos and bulletproof coffee obsession, there’s a whole lot more happening inside your body than just fat burning. What does this ultra-low-carb lifestyle really mean for your gut, heart, brain, skin, liver, and kidneys? Is it a metabolic makeover—or are there trade-offs we’re not talking about enough?We asked top experts to weigh in, and their answers may surprise you because while keto might help you slim down in the short run, your organs could be telling a very different story in the long haul.The keto diet fundamentally shifts how your body generates energy. "By cutting carbs drastically, the body enters ketosis, burning fat for fuel instead of glucose," says Dietician Drishya Ale. Initially, the weight loss is mostly water due to lowered insulin and glycogen stores. But this carb-cut also means cutting out most fiber-rich foods—fruits, legumes, and whole grains."That can lead to constipation and disrupt your gut microbiota," she says. Add to that a spike in fat intake—often difficult to digest for some—and you get bloating or discomfort. While some people eventually report more energy and reduced appetite, others struggle with fatigue and vitamin deficiencies.Drishya’s says, "Not all keto is the same. A clean keto approach with whole foods is a far cry from one loaded with processed meats and saturated fats."HeartDr. Neerav Bansal, Cardio Thoracic Vascular Surgeon, "Keto may improve some heart markers in the short term—like lowering insulin, blood sugar, and triglycerides," says Dr. Neerav Bansal. But it’s not a one-size-fits-all fix.Some people may experience a rise in LDL (bad cholesterol), especially if their keto is heavy in saturated fats from red meat and full-fat dairy. "This is particularly risky for those with a personal or family history of heart disease," he cautions.In the long term, the heart health effects depend on the quality of fats consumed. Unsaturated fats from avocados, nuts, and olive oil can support heart health, while overloading on processed food and saturated fat can do damage.Dr. Bansal emphasizes moderation, regular monitoring of cholesterol, and a personalized approach tailored to individual health profiles.Brain"The brain loves ketones, ketones, produced during ketosis, may be a more efficient energy source for the brain than glucose. For some, this translates to better focus, memory, and mental clarity," explains Dr. Mahesh Gour, Memory Coach, Cognitive ExpertThere's research suggesting keto reduces brain inflammation and oxidative stress, which are linked to cognitive decline. That’s why keto is being explored for conditions like epilepsy, Alzheimer’s, and Parkinson’s.But Dr. Gour warns, “If not properly managed, long-term keto can cause nutrient shortages and even affect mood or serotonin levels.” In other words, the same diet that sharpens your focus could also dull it, if not followed wisely.Skin and HairInitially, many keto followers report brighter, clearer skin. "Lower sugar intake reduces insulin spikes and inflammation, which helps with acne—especially hormonal types like PCOS-related breakouts," says dermatologist Dr. Chandani Jain Gupta.However, it’s not all glow. "In early phases, some experience keto rash, and temporary hair loss due to stress on hair follicles," she notes. Over time, poor nutrition—especially lacking vitamins A, C, E, biotin, and zinc—can lead to dull skin and thinning hair.Follow a nutrient-rich keto plan and supplement when necessary. Also, avoid overdoing saturated fats, which can clog pores and trigger breakouts in some.LiverThe liver is central to the keto diet. "When carbs are restricted, the liver shifts gears and converts fat into ketones," explains Dr. Dhruv Kant Mishra, Gastroenterologist. For people with fatty liver disease or prediabetes, this can actually be beneficial—improving insulin sensitivity and reducing liver fat but not everyone wins."Without supervision, a high-fat diet can overwork the liver, raise enzyme levels, or cause inflammation," Dr. Mishra cautions. The quality of fats matters, as does duration and individual liver health.His advice is simple, don’t do keto solo. Especially for those with any liver conditions, professional monitoring is essential.KidneysKeto affects kidney function more than most realize. "Lower insulin leads to sodium loss, which can cause dehydration and mineral imbalances," says Dr. P. N. Gupta, Nephrologist. This is usually manageable with more water and electrolytes—but not always.High animal protein intake—a hallmark of some keto diets—can increase acid buildup and strain the kidneys. "For people with underlying kidney issues, this can be dangerous. Even healthy individuals may face higher kidney stone risk due to changes in urine pH and calcium levels."Dr. Gupta also flags the risk of gallstones and nutrient deficiencies with long-term keto. His recommendation? Anyone with kidney, liver, or metabolic conditions should only try keto under medical supervision.The ketogenic diet can yield real health benefits—but it's not a universal fix. Depending on how it's implemented and who’s following it, keto can either help or harm.Every expert agrees on this: choose clean, whole-food fats, stay monitored, supplement as needed, and work with a qualified healthcare provider.Done right, keto might improve your metabolism, heart health, cognitive function, and skin. Done wrong, it could damage vital organs and disrupt body systems in ways that aren’t immediately obvious.So before you jump in, pause and understand your body, talk to your doctor, and remember—no diet should be a gamble with your long-term health.

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