The keto diet involves eating large amounts of fat and very few carbs, in a bid to get the body into ketosis (a state where it is burning fat for energy). Fans of the diet tout its ability to aid weight loss and improve certain markers around cardiovascular disease.

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But Edward Weiss, PhD, associate professor of nutrition and dietetics at Saint Louis University, doesn’t buy it. “I hear cyclists say all the time that they’re faster and better now that they’re on the keto diet, and my first question is, ‘Well, how much weight did you lose? Whole grains, beans, legumes, and fruits like bananas and oranges are rich in B and C vitaminsbut can be high in carbs. Lower carb, vitamin-rich options include Brussels sprouts, spinach, broccoli, raspberries, and blueberries. If you’re determined to stay on the keto diet long-term, you may also want to use vitamin supplements to make sure you’re getting everything you need to stay healthy.

(For context, there are 25 grams of carbohydrates in an apple and about 50 grams in a bagel). Reduced carbohydrate intake puts the body in a state of ketosis where stored fat is broken down and used for energy instead of the carbs we normally eat. Putting the word “diet” beside “keto” is a bit misleading because it downplays the outrageous restrictions required to put your body in an unnatural fat-burning state. Initial research has found that the diet can help maintain lean muscle mass in active women — even as they shed pounds — and may also lead to increased appetite suppression.

YouTube’s Doctor Mike, aka Mikhail Varshavski, tried keto for 30 days, and offered his insights after a month of getting 75 percent of his calories from fat, 20 percent from protein, and only 5 percent from carbs. While you are on the keto diet, make sure you are eating a diverse array of keto-friendly meats, poultry, seafood, dairy, eggs, and veggies. Some of the most micronutrient dense keto foods are eggs, low-carb vegetables, seafood, and organ meats like beef liver. After decades of being told how bad high-fat diets are for us, it may seem like the high-fat, low-carb keto diet would be the most harmful and least healthy diet that one can possibly follow.

For this reason, a keto diet may help a person prevent or manage conditions such as Alzheimer’s disease. High levels of cholesterol can increase the risk of cardiovascular disease. A keto diet’s reducing effect on cholesterol may, therefore, reduce a person’s risk of heart complications.

Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition. Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.

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It’s usually keto diet broken down to 75, 20, and 5 percent of your daily calories, respectively, saysPamela Nisevich Bede, RD, a dietitian with Abbott’s EAS Sports Nutrition in Columbus, Ohio. Compare that with the typical American diet — which is usually 50 to 65 percent carbs — and it’s safe to say this is a completely different way of eating, Nisevich Bede says. Axe says that, when done right, the keto diet includes lots of vegetables and lean sources of animal protein.

Some fruits, grains and foods like couscous, pasta, beans, peas, lentils and chickpeas are also on the restricted list to help the body get more fats than carbs. Roehl is a fan of the keto diet, but she favors a Mediterranean version that features many colorful vegetables and substitutes healthier olive oil for some of the animal fat in the traditional ketogenic diet.