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 at Paras Health, Gurugram. 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."

Heart

Dr. Neerav Bansal, Cardio Thoracic Vascular Surgeon (CTVS), Max Super Speciality Hospital, Vaishali, "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 Expert, Founder of EduQuik.

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.

Skin and Hair

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.

Liver

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, Yatharth Hospital Faridabad. 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.

Kidneys

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 at Paras Health, Gurugram. 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.

If you have been following trends on social media, you know how much attention basil seeds get, besides, of course, the evergreen chia seeds. Also known as sabja or tukmaria, basil seeds are often mistaken for chia seeds. But do they really live up to the internet hype? A Harvard gut health expert, Dr Saurabh Sethi, has been setting the record straight and some of these myth-busting facts may surprise you.

Are Basil Seeds Gut Friendly?

Basil seeds are absolutely the best when it comes to supporting your gut microbiome. Their high fibre content helps feed the good bacteria in your intestines, which in turn keeps digestion smooth and balanced. If constipation has been your unwanted house guest, soaking a spoonful of these seeds in water and sipping them down could push things back into rhythm.

What About the Weight Loss Hype?

Unlike flashy diet supplements, basil seeds take a more old-fashioned approach: they simply swell up in your stomach after soaking. This expansion creates a natural feeling of fullness, which can help curb those unnecessary snack attacks. Pair them with a balanced diet and you have got yourself a sustainable weight-management tool.

Beware the Bloat

Before you go overboard, there is something you must know. Eating basil seeds dry or in excess can cause bloating and discomfort. They are water-hungry seeds, designed to absorb several times their weight in liquid. So if you skip the soaking step, they might pull water from your gut instead, leaving you puffed up and regretting your health experiment.

Built-In Hydration

Speaking of water, basil seeds act like tiny sponges. Once soaked, they hold on to significant amounts of liquid, which can help your body stay hydrated, especially during hot weather. They are like edible water, refreshing and surprisingly functional.

They Boost Fertility?

Despite what you may have heard in wellness WhatsApp groups, there is no scientific evidence linking basil seeds to improved fertility. The internet loves a miracle cure, but sadly, this is not one of them.

Blood Sugar and Cholesterol Control

If you are keeping an eye on blood sugar, basil seeds might be your quiet ally. Studies suggest that they slow down the absorption of carbohydrates, helping prevent sudden glucose spikes after meals. They may also contribute to lowering cholesterol, making them a handy add-on to heart-friendly diets.

Does it Boost Your Mood?

Wish they worked as antidepressants? Same here. While they are certainly nutritious, current evidence does not support the idea that basil seeds can directly lift depression. Instead, they support your wellness routine rather than taking care of your mental health.

Packed with Nutrients, Not Calories

A tablespoon of basil seeds gives you only about 40–50 calories, making them light on energy but rich in minerals. They are naturally gluten-free and loaded with calcium, magnesium, and iron—all essentials for strong bones and overall vitality. If dairy does not suit you, basil seeds can step in as a small but mighty calcium source.

How Much Should You Actually Eat?

The sweet spot is just 1–2 teaspoons of soaked basil seeds daily. That is enough to reap their benefits without overdoing it. Toss them into lemon water, stir them into smoothies, or sneak them into desserts for a fun texture.

Basil seeds are not a cure-all, but they are far from overrated. They hydrate, support digestion, aid in weight control, and deliver essential minerals. All while being light on calories. Just remember: soak before eating, keep the portions modest, and ignore the wild claims about fertility or instant happiness.

We know that the kind of food you eat has a big impact on your health, but what about the timing? Scientists are starting to discover that when you eat may be just as important. In the past, people naturally had periods of fasting when food was scarce. Intermittent fasting, or fasting diets, focus on limiting when you eat. While there are potential benefits of it, a new study has revealed it could lead us to have health issues as well.

A new study published in the journal Diabetes and Metabolic Syndrome suggests that following a daily eating window of less than eight hours—a form of intermittent fasting—could double the risk of death from cardiovascular disease. While many people use intermittent fasting for weight loss and other health benefits, this research indicates a potential hidden risk.

How Do Long Fasts Cause Heart Problems?

The study, which analyzed data from over 19,000 U.S. adults, found that those who ate for less than eight hours a day had a 135% higher risk of dying from heart and blood vessel diseases like heart attacks or strokes, compared to people who ate within a 12 to 14-hour window. The researchers, led by senior author Victor Wenze Zhong, found that this link held true across different racial, ethnic, and socioeconomic groups.

The study did not find a link between this eating pattern and a higher risk of death from cancer or other causes. However, Dr. Zhong urged caution, stating that there is currently no long-term evidence from human studies to support using a very short eating window for heart health or longevity.

Can Fasting Harm Our Health?

According to the National Institutes of Health, fasting can potentially harm your health, especially if done for long periods. The article notes that studies have found a higher risk of gallstones in people who fast for more than 16 to 18 hours a day. These individuals are also more likely to need surgery to have their gallbladder removed.

The text also strongly advises that certain people should avoid fasting altogether. This includes individuals with specific health conditions or those taking certain medications. The information emphasizes that more research is needed to fully understand the effects of fasting. It concludes with a warning to talk with a doctor before trying any fasting diet, especially those that are not based on research.

Is Intermittent Fasting Right for You?

While fasting may have health benefits, experts warn that we still have a lot to learn. Some studies have linked fasting for more than 16 hours a day to a higher risk of gallstones. However, many experts agree that a 12-hour eating window followed by a 12-hour fast is likely safe for most people and matches eating patterns seen in people with long lifespans.

If you are considering a fasting diet, it's essential to talk to your doctor first. People with certain health conditions or those on specific medications should not fast. And remember, what you eat still matters—even if you fast, you still need to make healthy food choices.

When you think of drinking too little water, you can imagine the headaches, drowsiness or the parched mouth signalling dehydration but recent research indicates something much more complicated may be at work in the body, and so to say your mom was right about it- drinking insufficient water could be quietly magnifying stress, paving the way for long-term illnesses.

A research article in the Journal of Applied Physiology found that those consuming less than 1.5 liters of fluid per day had a 50% greater increase in cortisol, the body's main stress hormone, in difficult situations than those who hydrated according to guidelines. The discovery moves the hydration debate away from dehydration exclusively and toward stress resilience—a consideration with far-reaching impacts on cardiovascular, metabolic, and mental well-being.

Cortisol is the stress-fighting hormone that assists the body in responding to stress, but when elevated too long, it creates more problems than it solves. Long-term high cortisol has been linked to heart disease, type 2 diabetes, obesity, depression, anxiety, and compromised immunity.

The researchers at Liverpool John Moores University wanted to know if mild dehydration could affect the way the body responds to pressure. They tested this by grouping healthy young adults into two groups:

Low fluid group: less than 1.5 liters a day

High fluid group: reaching or surpassing recommended standards (2 liters for women, 2.5 liters for men)

Both groups underwent a Trier Social Stress Test that consisted of a simulated job interview followed by quick succession mental math. While both groups were equally anxious and had elevated heart rates, the low-fluid group's cortisol levels jumped astronomically higher, indicating water consumption has a direct impact on stress reactivity.

How Hydration Controls Hormones?

To see why, we have to examine the water-regulation system in the body. When we become dehydrated, the brain causes the release of vasopressin, a hormone that instructs the kidneys to hold on to water. But vasopressin doesn't quit there. It also acts on the hypothalamus, the brain's stress center, triggering further release of cortisol.

This produces a twofold effect: while the body is preserving water to avoid dehydration, it also increases stress responses. For an individual with work deadline pressures, family responsibilities, or money worries, this increased stress reactivity might compound into long-term health issues.

A Real-World Experiment in Stress and Hydration

The trial model replicated daily stressors. Participants received only 10 minutes' preparation time before confronting interviewers in white coats in front of mock cameras, after which they received stern math problems. Saliva samples taken at baseline and after showed sharp contrasts: those who consumed less water on a consistent basis had darker urine, worse markers of hydration, and much stronger cortisol responses.

What is surprising is that the members of the low-fluid group didn't actually perceive themselves as thirstier than others. That means that even if they didn't have apparent dehydration symptoms, their bodies were still being stressed—a hidden vulnerability many of us may be missing.

The health effects reach beyond transient nerves. Chronically elevated cortisol can slowly increase blood pressure, interfere with blood sugar control, and weaken immunity. It might even lead to premature aging and lower stress resistance later on.

Indeed, it was recently reported by the British Heart Foundation that there was a disturbing increase in cardiovascular deaths among UK working-age adults—a trend predicted partly to be caused by stress and lifestyle. If stress hormone regulation is as much affected by hydration as these results indicate, it is possible that something as mundane as water consumption could be a factor in reversing this path.

How Much Water Is Enough?

Varying slightly from country to country, public health advice recommends:

Women: about 2 liters per day

Men: about 2.5 liters per day

This includes all fluids—water, tea, coffee, milk, and water-rich foods. Still, actual needs vary based on climate, physical activity, and health status. Pregnant and breastfeeding women, for example, often require more.

The easiest way to monitor hydration? Check urine color. Pale yellow typically indicates good hydration, while darker shades mean it’s time to drink more.

How To Use Hydration as a Stress-Management Tool?

We already understand that sleep, exercise, and diet define stress resilience. Hydration now has its place on that list. Drinking more water won't eliminate the pressures of life, but it can dull the body's physiological overreaction to them.

As Dr. Daniel Kashi, a study author, put it, "Though the low-fluid group did not say they felt thirstier, low hydration was obviously linked with higher cortisol reactivity. Over time, that hyper-responsiveness could add up to poor health in the long run."

The scientists are now investigating if increased water consumption in under-hydrated persons can decrease daily stress reactions—such as traffic jams, presentations, or impending deadlines.

Chronic stress has been termed a contemporary public health crisis, spurring everything from cardiovascular disease to mental illness. Most strategies for reducing stress such as meditation, therapy, or life redesign—take considerable time, expense, or infrastructure. Hydration, in contrast, is universal and within reach.

That does not translate to water being a panacea. The research was done under laboratory conditions and only with young, healthy adults. There is a need for more research to validate whether sufficient water can help alleviate stress-related medical issues in a wide range of populations and over many decades. Nevertheless, the potential for a low-cost, daily routine to alleviate stress is worthy of consideration.

With stress seeming inevitable in today's world, giving the body every possible advantage matters. Good health is seldom the result of a single sensational intervention but of constant, daily habits. Having a water bottle handy may be one of the smallest, most practical, and most powerful first steps toward resilience.