Debunking the Myths: The Top Myths About the Keto Diet
High-fat, minimal carbs.
That’s the keto way. And it’s been shown to have all sorts of positive effects.
For instance, strange as it sounds, eating lots of fat actually helps you to lose weight versus other diets. It’s known to do wonders for energy, focus, memory and blood sugar levels too.
Clearly, the keto diet offers a whole host of benefits.
But only if people do it correctly.
Unfortunately, as the popularity of keto has increased, so have the number of myths about it. Myths are tantamount to misinformation.
Myths can lead to incorrect keto dietary practice. They may even put people off keto in the first place. As a result, we wanted to debunk a selection of the most common myths out there.
Looking to distinguish keto fact from fiction?
Read on to discover 8 prevailing keto diet myths.
1. Keto Is Life-Threatening
Don’t confuse ketosis with ketoacidosis. We’ll admit the two words are frustratingly similar!
But they’re definitely not the same…
Ketosis is what you’re aiming for on the keto diet.
It’s the state where your body begins to burn fat for fuel rather than glucose. As that happens, your liver creates ketones that your brain uses for energy. And it’s great!
Ketoacidosis is not.
In fact, it’s a potentially life-threatening situation. This occurs when people with diabetes experience insufficient insulin concurrent with excessive ketone levels.
2. You Can Keto On and Off
To go keto you have to commit to the diet.
That means minimal carbohydrate, high fat and medium protein levels day in and day out. You’ll never enter ketosis if you constantly see-saw between carbs and no-carbs. The positive effects are only available for people that stick with it.
Many people don’t. After all, ketosis isn’t easy at the beginning. It takes time for your body to adjust. However, persevere and the advantages around the corner will all become available!
3. All Fats Are the Same for Ketosis
A Keto Diet isn’t a license to go all out and eat anything that has fat in it.
Yet many people treat it as such! They hear the words ‘eat lots of fat’ and rush to the pantry to grab a snack with the highest fat content. Unfortunately, this is a recipe for poor health!
While It’s absolutely true that keto is a high-fat diet, it will yield the most results when it is a high-healthy-fat diet!!! As there are different types of fat out there, it’s vital to know the difference. Saturated fats and unsaturated fats are the two main categories.
Saturated fats come from things like butter, bacon, dairy, beef and other animal products. Coconuts are about the only vegetable that contain saturated fat. Unsaturated fats come mainly from vegetables and are only available as processed foods like canola oil and rape seed oil and are the main fats in processed foods. For the most part saturated fats are a natural and whole food and unsaturated fats are unnatural and are actually processed foods.
Contrary to popular belief saturated fats are actually healthy for you and your heart and unsaturated fats are extremely unhealthy for you and your heart. The reason for this is their proneness to oxidization and rancidity. Plain and simple, because saturated fats are saturated with hydrogen they are the least prone to becoming oxidized. With unsaturated fats, at every bond where they are missing a hydrogen molecule they are more likely to become oxidized. As such, Keto diets (like all diets for that matter) should minimize levels of unsaturated fat intake in an effort to minimize inflammation and oxidative free-radical damage. Saturated fats should be the priority.
4. You Can’t Eat Fruit and Veg on Keto
This is a similar myth to the previous one.
Fruit and vegetables are full of carbohydrates. That’s true.
Keto diets require minimal carb intake. That’s also true.
However, illogical as it sounds, this doesn’t mean the two are incompatible. You can continue to eat both while following a keto diet healthy.
Just be selective with what you eat. Think veg with less starch is best (such as cucumbers, cauliflower, spinach, and broccoli) and similar fruit (blueberries and strawberries). This list of keto-friendly food might help.
5. Keto Is Protein Heavy
If fat is the doorway to ketosis, then protein is the key.
Protein will absolutely be an important part of your new diet. It’s vital to eat enough protein to feel fuller and fuel your body. However, too much and you shoot yourself in the foot.
Excess protein that isn’t used by the body is converted into glucose. That’s exactly what you’re trying to cut out of your diet! Speak with a professional if you’re at all unsure how much to consume.
Here’s a piece to help you understand whether you’re eating too much protein.
6. Your Performance Suffers on Keto
There’s some truth in this statement.
But only in the short term.
It’s absolutely normal to see subpar in the first days and weeks of going keto. Many people describe symptoms of the flu (commonly called ‘keto flu’). Expect brain fog, fatigue, and feeling under the weather in general.
It isn’t pleasant. But it’s only your body becoming accustomed to the change. Remember, it’s had an entire life of burning glucose for fuel. Now it doesn’t have any! It’s a bit like putting diesel into your petrol car. It isn’t designed to run on anything different.
However, unlike the car, your body will adapt. Over time, you’ll end up with even greater levels of performance. It will be worth it and you will never want to go back after you become keto adapted.
7. You Can’t Drink Alcohol on Keto
Alcohol and health never work well together.
However, this is particularly true when going keto.
The sugar content of most alcohol makes it unconducive to what you’re trying to achieve. You can have an entire day without carbs. But knock back a couple of beers in the evening and you overturn the impact!
That said, it isn’t forbidden. You don’t have to give up drinking just because you’ve gone keto. Like most things, it’s just about moderation and/or finding an alternative that works.
Many spirits, light beers and so on should all be fine. Just go easy on them!
8. You’re Sure to Lose Weight
Keto diets are renowned for helping people lose weight.
Go keto and, statistically speaking, you’re likely to shed a few pounds.
However, it’s impossible to state that this will happen for everyone that does it. After all, everyone’s body is different. We respond individually to dietary changes. You might find that you lose some weight, but not as much as some people do.
This may well be disappointing if weight-loss is a primary goal. But remember, there are a host of other positives to look forward to as well!
Debunked Keto Diet Myths
Unfortunately, in spite of the rising popularity of keto, myths continue to do the rounds.
Given the potential benefits to health and wellbeing, it’s a major shame. Science and myth don’t work well together! Not only can misinformed individuals be dissuaded from attempting the diet, but those that do can undertake it incorrectly.
Hopefully, we’ve managed to succeed in debunking a selection of the main ones.
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