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.

The U.S. Department of Agriculture (USDA) rolled out a new set of dietary guidelines on Wednesday, Jan. 7, introducing a food pyramid that looks strikingly different from what most people remember. Emphasizing protein and healthy fats while reducing the role of grains, the updated recommendations represent a clear break from previous federal guidance. The accompanying food pyramid graphic almost completely reverses the old model, both in appearance and in the food groups it promotes.

During a White House briefing, Press Secretary Karoline Leavitt highlighted the changes, saying the announcement aligned with President Donald Trump and Health Secretary Robert F. Kennedy Jr.'s mission to "Make America Healthy Again."

Also Read: New Food Pyramid 2026 Reshapes Dietary Guidelines For Americans Under RFK Jr

If you’re used to the pyramid from the early 2000s, it may take a moment to adjust to the new look. Here are some of the major differences between the old and new food pyramids.

New Food Pyramids 2026: What Does The New Food Pyramid Look Like?

The U.S. had stopped using the pyramid as a guide back in 2011, switching to a plate-style visual for dietary recommendations. Now, under RFK Jr.’s leadership at HHS, the pyramid is back—but flipped. The upside-down triangle now places the foods that should make up most of your diet at the top, while foods to eat sparingly sit at the bottom.

RFK Jr.’s New Food Pyramid vs Old Food Pyramid

It’s not just the graphic that’s changed. The hierarchy of food groups has shifted as well. Grains, once the largest and foundational part of the diet, are now the smallest segment at the bottom. Meanwhile, protein, dairy, healthy fats, fruits, and vegetables dominate the top of the pyramid.

Here’s a detailed look at RFK Jr.’s New Food Pyramid vs Old Food Pyramid and what it means for Americans, based on reporting from USA Today.

1. Focus Shift

Old Food Pyramid: Grains and carbs were the base, while proteins and fats were limited. The focus was on low-fat foods and staples like bread, pasta, and cereal.

RFK Jr.’s New Food Pyramid: Whole foods, protein, and healthy fats take center stage. Red meat, cheese, fruits, and vegetables are placed at the top, and refined grains play a smaller role.

2. Protein and Fats

Old: Saturated fats and animal proteins were discouraged. Fat was often treated as the main dietary enemy.

New: Protein and healthy fats, including saturated fats from meat and dairy, are now seen as essential. Federal nutrition leaders have officially declared an end to the “war on fat.”

3. Processed Foods

Old: Highly processed foods, added sugars, refined carbs, and chemical additives were allowed in moderation.

New: There’s a strong push to reduce ultra-processed foods, added sugars, and refined carbs. The emphasis is now on minimally processed, real foods.

4. Dairy

Old: Low-fat or skim dairy was recommended; full-fat options were generally discouraged.

New: Cheese and other dairy products are now at the top of the pyramid, allowing for full-fat milk in both general diets and school meals.

5. Sugar and Additives

Old: Sugar intake was suggested to be limited, but highly processed foods weren’t heavily flagged.

New: Added sugar is more strictly controlled, and processed foods are clearly marked as foods to minimize.

6. Overall Approach

Old: The diet centered on lowering fat, balancing calories, and relying heavily on plant-based staples such as grains.

New: The focus is on nutrient-rich, protein-heavy meals, healthy fats, whole foods, and cutting down refined carbohydrates. The guidelines aim to address obesity, chronic disease, and overall health.

How Does The New Pyramid Reflect Dietary Trends?

The new food pyramid, unveiled by Health Secretary Robert F. Kennedy Jr., signals a major shift in U.S. nutrition advice, emphasizing more protein and healthy fats while reducing grains. This change mirrors growing trends in American diets, where high-protein eating patterns and skepticism of high-carb, ultra-processed foods are increasingly common, according to USA Today.

Practically, protein and dairy, especially full-fat dairy, now dominate the pyramid, replacing the previous grain-heavy base. Saturated fats are no longer demonized; instead, they are considered healthy in moderation. Federal nutrition leaders have officially ended the “war on fat.” These updates also reflect recent survey findings showing that high-protein diets are a top trend in the U.S., with most Americans actively trying to increase their protein intake.

In a world where colourful vitamin gummies line supermarket shelves and powders promise instant wellness, many people are left wondering: should I really rely on supplements, or is eating well enough? Experts say the answer isn’t as simple as choosing one over the other.

Why Natural Foods Come First

Dr. Hari Kishan Boorugu, Consultant Physician and Diabetologist at Yashoda Hospitals, Hyderabad, emphasizes that “whole, natural foods should always come first.” Fruits, vegetables, whole grains, nuts, seeds, fish, yogurt, and healthy oils are packed with vitamins, minerals, fibre, antioxidants, and other plant compounds that work together to support digestion, immunity, heart health, and gut microbiome balance. “Supplements can’t fully replicate the synergy of nutrients found in real foods,” he adds.

Supplements, including tablets, capsules, powders, and even gummies—are meant to fill specific gaps. They are particularly useful for people with diagnosed deficiencies, dietary restrictions, pregnancy-related needs, ageing-related bone health, or medical conditions that affect nutrient absorption. But Dr. Boorugu cautions that “self-prescribing or overusing supplements can lead to nutrient imbalances or even toxicity, especially with vitamins A, D, E, and K.”

The Truth About Gummies

Gummies have become popular for their taste and convenience. Yet, experts warn that they are not a substitute for a balanced diet. “Many gummies contain added sugar and inconsistent doses of nutrients,” Dr. Boorugu explains. They can support your nutrition, but only when used responsibly and under medical guidance.

Supplements As Support, Not Shortcuts

Ruchika Rajbans, Founder & CEO of Arechar Group and creator of Vitagoli, says people often ask her, “Do I really need supplements? Isn’t eating well enough?” Her answer: ideally, yes—food should cover your nutritional needs—but real life often interferes. Stress, lack of sleep, overworking, and hormonal changes can affect how well your body absorbs nutrients.

“Supplements are gap fillers, not meal replacements,” Ruchika explains. “Whether in gummies, tablets, or powders, what matters is the quality of the ingredients and whether there’s evidence backing their benefits.” She adds that wellness isn’t about chasing trends or formats; it’s about understanding your body, reading labels carefully, and making informed choices.

Experts agree that balance is key. Prioritize a varied, nutrient-rich diet, maintain a healthy lifestyle, and use supplements only when necessary, preferably with medical guidance. Real nutrition starts on your plate—not in a capsule or gummy.

If you scroll through TikTok or Instagram these days, chances are you have come across videos of people blending oats with water or juice and calling the drink “oatzempic”.

The term is clearly inspired by Ozempic, a prescription drug mainly used to treat type 2 diabetes and known for reducing appetite. Clips featuring the oat-based drink often promise quick weight loss, long-lasting fullness, and a “natural substitute” for medication. But does oatzempic have any scientific backing? In short, no. Here’s a closer look at why.

What Is Oatzempic?

There is no fixed formula for oatzempic. Most videos show people blending one or two tablespoons of rolled oats with a glass of water. Some add lemon or lime juice, cinnamon, or soak the oats beforehand. Oats are high in beta-glucan, a form of soluble fibre that turns gel-like when mixed with liquid. The idea is that drinking this mixture will help you feel full and curb hunger.

Many TikTok creators suggest replacing breakfast with oatzempic. Others recommend drinking it mid-afternoon to avoid overeating later.

Oatzempic: What Happens When You Drink It?

As per The Independent, many people online say they feel fuller after drinking oatzempic, which makes sense. Oats contain beta-glucan, a soluble fibre that forms a thick gel in the digestive tract. This slows digestion and can increase feelings of fullness. Strong evidence shows that diets rich in viscous soluble fibre, such as that found in oats, can modestly improve appetite control, blunt blood sugar spikes after meals, and support healthier cholesterol levels.

That said, oats are not unique in this respect. Foods like apples, citrus fruits, flaxseeds, barley, psyllium husk, and legumes such as beans and lentils also contain soluble fibres that behave in a similar way in the gut, promoting fullness and overall health. So yes, oats can help you feel satisfied. But feeling full alone does not equal lasting or meaningful weight loss.

Sustainable weight management depends on balanced eating and regular physical activity, not just appetite suppression.

Has Oatzempic Actually Been Studied For Weight Loss?

No. There are no clinical studies examining the “oatzempic drink” for weight loss, appetite regulation, or long-term health effects. There is no agreed recipe, no standard quantity, and no research following its use over time.

If someone loses weight while drinking it, it is difficult to know whether that change is due to oatzempic itself, reduced calorie intake overall, or other lifestyle adjustments happening at the same time.

Oatzempic: Are There Downsides To Consider?

For most people, drinking small amounts of oatzempic is unlikely to be harmful. Still, there are a few points worth keeping in mind:

• It is not a complete meal. Oatzempic lacks adequate protein, healthy fats, and several essential nutrients. Regularly replacing meals with it could lead to nutrient deficiencies or under-eating
• Increasing fibre too quickly can cause discomfort. People who are not used to high-fibre diets may experience bloating or digestive issues, particularly if they are not drinking enough fluids
• The name itself can be misleading. Calling it “oatzempic” encourages comparisons with a prescription drug, which may wrongly suggest it has similar effects
• It may delay proper care. Relying on a viral drink instead of seeking evidence-based nutrition or medical advice could stop people from getting the support they actually need.