The Ketogenic diet is currently trending! It is known to be one of the best diets for losing weight. A lot has already been said on this trendy diet, but still, several notions are there which are not at all true. So, here I have compiled a list of top 10 ketogenic diet myths that have been debunked about going keto.
Ketogenic Diet Myths: Keto Is A High-Protein Diet
Fact: It is one of the most dangerous myths around. But low carb doesn’t always mean high protein. On a high-protein diet, 30-35% of your calories should come from protein sources which do not happen on a Keto diet. If you are following a Keto diet, excess calories usually come in the form of excess fat i.e. 75% of your daily calories from fat, 5% from carbohydrates, and 20% from protein.
Also, avoid high protein intake on keto, as excess proteins will prevent you from getting into ketosis.
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Myth: The Keto Diet Is Only For Weight Loss
Fact: Not only weight loss, but the keto diet is beneficial for your overall health. The benefits of this diet extend far beyond weight loss!
It helps in improving digestive health and cognitive functioning. It regulates hormone production and also reduces the risk of certain diseases and disorders like diabetes or heart disease.
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Myth: Keto Is Bad For Heart Health & Raise Cholesterol
Fact: No doubt, on keto, the majority of your diet comes from fat (60-75%). But there is no evidence that dietary cholesterol and saturated fat cause harm to your heart.
When done right, the ketogenic diet includes a variety of plant-based fats and lean sources of animal protein. So, the keto diet is known to not only help individuals lose weight but also help in lowering triglycerides and raising HDL.
On the other hand, it is weight loss that can temporarily elevate your cholesterol.
Myth: You Can Eat Any Type Of Fat
Fact: It is known that the keto diet focuses mainly on consuming fatty foods. But that doesn’t give you the green signal to fill up on saturated sources. Too much-saturated fat can cause cholesterol to build up in your arteries which may increase your risk of cardiovascular disease. Try to avoid that!
On a keto diet, fat is the primary energy source, so choosing healthy types and eating the right amount is important. Instead of consuming saturated fat choose omega-3 fatty acids and unsaturated fats from nutrient-dense, whole foods like extra virgin olive oil, nuts, seeds, and fatty fish.
ALSO READ: 8 High-Fat Foods (Good Fats) That Are Super Healthy To Eat
Myth: Keto Is Not Good For Diabetics
Fact: In fact, it is the most promising diet for people with Type 2 diabetes as it allows to manage blood sugar or glycemic levels at a low but healthy level. The carbohydrate restriction in diet can help to eliminate large spikes in blood sugar, reducing the need for insulin.
Myth: Alcohol Consumption Is Restricted On Keto
Fact: Most of the beer and wine are generally carbohydrate-heavy, so you can avoid them. But still, there are some keto-friendly light beers and dry wines which have low to no carb. So, you have to be a bit more conscious while choosing the best liquor options for yourself.
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Myth: Ketosis And Ketoacidosis Are The Same Things
Fact: Ketosis is a metabolic state where your body uses fat stores for energy (rather than glucose, its preferred energy source) and produce ketones.
But don’t compare or confuse it with ketoacidosis which is a potentially life-threatening complication of diabetes. In ketoacidosis, the body’s blood gets highly acidic because it does not get enough insulin but ketone levels are simultaneously high. As, extremely high levels of ketones cause this condition, so there is a chance that ketoacidosis can occur in people following a ketogenic diet.
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Myth: Keto Causes Fatigue And Headache
Fact: When you start the keto diet, it’s quite common to experience some flu-like symptoms like fatigue, headaches, and muscle aches which are short-lived. That miserable feeling is called the ‘keto flu,’ a good sign that the diet is working, and the body is switching over from burning glucose as fuel to burning fat. Don’t fret! These side effects usually last only 3-4 weeks.
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Myth: The Keto Diet Is The Only Best Way to Lose Weight
Fact: If one person has lost weight successfully while following a keto diet that doesn’t mean keto is the right diet for you as well. Its reaction varies from person to person. Keep in mind that there’s no right diet for everyone. Various trendy diets are out there. Don’t just start following them blindly. It is always better to find an eating plan that you can be consistent with.
Myth: The Diet Is A Long-Term Solution
Fact: While the keto diet can be beneficial for quickly losing weight but it’s best to follow this for no more than a few weeks at a time. This is because sometimes eating a diet high in fat and low in carbs might lead to heart rhythm problems. Sticking to this diet for long-term could even lead to vitamin or mineral deficiencies, bloating, and other digestive discomforts.
Also, the longer you follow a keto diet, the greater the risk of muscle loss, which might decrease your metabolic rate and prevent you from losing weight.