A big component of that is weighing benefits versus risks, and what we do know is that there may be some risky long-term effects of frequently gaining and losing weight. I couldn't agree with you more that extremism in our diet culture has created undeniable issues as a result of low-fat, high-carb processed foods. But the point of the keto debate is not comparing it to junk food, but rather the benefits of a Mediterranean-style eating plan.
Dirty keto follows the same high-fat, low-carb structure of the standard keto diet — but it allows processed, packaged and fast foods. It’s still possible to enter ketosis and burn fat while you’re on dirty keto, but it has serious drawbacks like inflammation and weight gain. You can usually tell if you’re in ketosis if you have steady, lasting energy, better focus, and a reduced appetite. You’re in ketosis when your ketone levels measure 0.5-3 (that’s millimoles per liter).
Children with epilepsy are sometimes fasted for 24–48 hours before they start a ketogenic diet. This is done to get into ketosis quickly so that seizures can be reduced sooner . Furthermore, because fat makes up such a large percentage of a ketogenic diet, it's important to choose high-quality sources. Overall, ketone levels were found to be similar in people consuming 79% or 90% of calories from fat .