Most diets go in and out of fashion pretty quickly – and there always seems to be a replacement. The ketogenic diet isn’t new but has garnered popularity in recent years. But a bit like other diets, it’s faced criticism, with many mixed myths and messages being shared.
The truth is, that following a ketogenic diet has an incredible amount of advantages for our bodies, and there’s tons of misinformation out there. Allow us to debunk 12 of these mysterious myths so that you’ll be confident moving forward on your journey to transforming your body from the inside-out.
1. Keto and Low-Carb are an equivalent thing
A keto diet and low-carb diet may seem the same, but they are not equivalent. A low-carb diet features a slightly higher carb intake, but not enough to keep your body entirely in Ketosis. To place your body during a state of Ketosis, you would need to consume below 50g of carbs per day. That’s why following the ketogenic lifestyle diet you are able to lose weight much quicker than a normal low carb diet.
2. Keto Will Cause Diabetic Ketoacidosis
A ketogenic diet won’t cause diabetic ketoacidosis. These are two different conditions entirely. Nutritional Ketosis is what’s reached when eating a ketogenic diet. It’s a healthy and controlled way of manufacturing ketone bodies for energy via the breakdown of our body’s stored fat cells into ketone bodies, which are then converted to long-lasting energy.
Diabetic ketoacidosis may be a dangerous condition which will occur in those with type 1 diabetes, where the body’s lack of insulin can cause the life-threatening condition of ketoacidosis.
Specially designed programs are out there where the ketogenic diet is safe for people who have Diabetes.
3. You Lose Muscle Mass on Keto
Because of all the similarities between nutritional Ketosis and fasting, some believe that a long-term ketogenic diet can cause loss of muscle mass. But actually, eating a clean keto diet that’s abundant in protein is useful for your muscles. Along with side strength training, a keto program like can increase the body’s lean muscle content.
4. A Keto Diet Isn’t Sustainable At The End Of The Day
Following a structured ketogenic plan would require resilience and diligence as you fuel your body with the proper foods. But some people believe it’s difficult to stay with it unless you’ve got the appropriate support. It’s essential to look at a ketogenic diet as a lifestyle change, instead of a diet. It’s also important to know that The Keto You Are Doing To Lose Weight And The Keto You Will Follow To Maintain Your Weight After You Lost It Is DIFFERENT. Keto is very sustainable since the keto you follow while losing weight is different than when you actually get into maintenance mode. Once you are to that point you can start raising your carb intake limit and start bringing back in some foods you would normally stay away from when trying to lose weight.
5. Eating An Excessive Amount Of Fat Will Increase Cholesterol and Cause Heart Condition
Cholesterol gets a nasty rap. In fact, cholesterol is significant for the body – and nearly every cell within it. Many of us with heart conditions have normal cholesterol levels, and lots of people with high cholesterol levels have healthy hearts. Eating low-carb and healthy fats helps reduce triglycerides (which affect heart disease), reduces vital signs and helps the body maintain a healthy level of cholesterol.
It is also essential to recognize that not all Ketogenic diets are high-fat diets. There may be a ‘clean keto’ diet which isn’t high in fat.
6. There’s No Science Behind the Keto Diet
Some people say that the ketogenic diet is simply another fad and there’s no science behind it. This is definitely not true. There are innumerable scientific research and studies that have proven the diet helps people reduce weight healthily while improving severe health conditions.
The Ketogenic diet was initially developed within the 1920s for the treatment of epilepsy and incorporated a spread of foods and nutrients that the body needs for optimum health.
7. Keto Diet Doesn’t Have Enough Fiber
By eating a healthy sort of low-carb, keto-friendly foods, you’ll easily consume enough fiber when you’re following a keto program. Confirm you’re eating different types of vegetables, nuts, and seeds to extend your fiber intake.
8. A Ketogenic Diet Isn’t Varied in Food Choices
The keto diet isn’t about restricting the kinds of food we eat; it’s about limiting the types of products we consume and finding alternatives to the things we have always loved. Most foods found in a supermarket are processed and full of unhealthy sugars. Most Keto Programs, on the opposite hand, is about eating an enormous sort of healthy foods that help our bodies function at its best.
9. Keto Will Cause Inflammation
The ketogenic diet doesn’t increase inflammation – it decreases it. Eating food that’s high in carbohydrates, unhealthy fats, and processed can increase inflammation and be detrimental to our health, causing severe health conditions. Eating a clean, keto wholefood diet will reduce this.
10. You Need To Do It A Minimum Of 1 Month To Get Into Ketosis
You don’t need one Month to urge into a state of Ketosis. In fact, you’ll experience Ketosis within 24 hours. It takes a couple of weeks for your body to become fully fat-adapted, but by following a structured program, your body will experience a rise within the secretion of ketones within each day or two.
On most programs, clients start to live their ketone readings from day three on the program.
11. A Keto Diet Does Not Offer Enough Carbs/Glucose For The Brain
Some people believe that a keto diet would restrict brain function because it’s low in carbohydrates (and glucose). As a matter of fact, your brain, which typically runs off glucose as its primary source of energy, is instead optimized on ketones, which may provide up to 70% of the brains energy needs—leaving you with longer-lasting energy, which successively prevents the brain fog and fatigue, which are familiar with a highly processed carbohydrate diet.
Many people on a ketogenic diet suggest that they have better concentration levels, feel they’re ready to focus more on tasks and are emotionally more stable.
12. Keto Diets Are Dangerous
This is also not true. There are some people that think eating low carb means you’re in Ketosis most of the time, or that the ketogenic diet does not offer healthy vitamins and minerals. If you follow a structured and supervised ketogenic diet program with a trained practitioner, you’ll enjoy a good range of delicious and healthy foods, enabling your body to perform and feel at its absolute best.