Never heard of the ketogenic diet? Or maybe you know about it, but you are afraid of giving it a try due to some of the keto diet myths that you have heard out there. Well, the truth is that the ketogenic diet is among the best diets for weight loss. It is a low-carb and high-fat diet that produces ketones used in energy production.
This diet focuses on healthy fats as the primary source of calories. According to Konscious Keto, it also limits the amount of carbs and sugars consumed to about 5% of the total daily calories. When you consume a low level of carbohydrates for several days in a row, your body automatically enters a metabolic state referred to as ketosis which forces it to break down fat for fuel.
While keto diet is rising in popularity, there are a lot of things being said about it that aren’t true. Konscious Keto compiled a list of a few myths about the keto diet that you need to know. Read on to find out common myths about this diet.
Myth #1: The Ketogenic Diet Is Something New
Did you know that the keto diet is nothing new? In fact, this diet is based on the idea of fasting that was first performed by Parisian physicians around 1910 to treat 20 epileptic children and adults. These physicians discovered that the seizures that occurred after the treatment were less severe than before.
In 1921, medical researchers discovered that epileptic patients who consumed fewer carbs and more fat produced high levels of beta-hydroxybutyric acid that fuels the body in the absence of sufficient glucose. Over the years, researchers were looking for other means of inducing health ketosis.
Myth #2: It’s Dangerous
This is perhaps the most common myth about the keto diet. Most people tend to believe that the diet has more cons than pros. Just like anything else, there are a few downsides of the diet, but it isn’t inherently dangerous. Some experts say that the diet can cause kidney stones, decreased bone mineral density, vitamin and mineral deficiencies, and even an increased risk of heart disease and higher cholesterol.
While this argument may be valid, Konscious Keto reports that staying hydrated and ensuring that you hit your daily macros can help you to avoid these potential downsides. Therefore, there is nothing to fear as long as you follow your daily instructions to the latter.
Myth #3: You Need Zero Carbs to Get Into Ketosis
According to the Body and Soul online magazine, the keto diet is often portrayed as consisting of a few healthy portions thrown on top of large portions of fatty meat. However, this argument is far from the truth. Typically, a well-formulated keto diet will include large amounts of veggies and a wide variety of healthy fats and proteins.
To reach the state of ketosis, you need to select the vegetables carefully. Ideally, you should only go for vegetables that grow above the ground which provide you with limited amounts of carbs. You don’t need zero carbs to enter ketosis. Most people can enter the state of ketosis as long as they keep their carb level to less than 50g per day.
Myth #4: Keto Is a Weight Loss Only Diet
There is no doubt about the fact that the ketogenic diet has helped a lot of people with weight loss and fat burning. However, it doesn’t mean that if weight loss isn’t your primary goal, then you can’t follow the keto diet. Today, a lot of controversy surrounds the whole issue of weight loss due to the high-fat, low-carb diets.
Some people believe that weight loss occurs as a result of decreasing carb intake while others think it’s due to the hormonal effects that the diet brings. No matter your preferred school of thought, the bottom line is that, if you stick to a keto diet consistently, you will start to lose that excess weight that you have been carrying around.
What if your primary goal isn’t to lose weight, can you still benefit from the ketogenic diet? The simple answer to this question is “yes.” The health benefits of keto diet extend beyond weight loss. The other health benefits include; regulating hormone production, improving cognitive functioning, helping to normalize your blood sugar level, and it also reduces the risk of certain diseases such as heart disease and diabetes.
Myth #5: You Have to Say Goodbye to Working Out
Some people believe that you can’t hit the gym while on keto diet since your body lacks sufficient nutrients to produce energy. However, the truth is that you don’t have to stop working out if you choose to go keto. The only thing that you need to do is to modify your workouts for the first few days.
Shape Magazine recommends maintaining moderate intensity physical exercises and not trying anything new until your body adjusts to the keto diet completely. You should also make sure that you consume enough fats to sustain your physical exercises. Konscious Keto reports that some of the top benefits of working out during ketosis include; blood glucose maintenance, three times more fat burn, and lessened fatigue.
Myth #6: The Keto Diet Is Incomplete and Can Result in Nutrient Deficiencies
The truth is that a ketogenic diet is one of the most complete and nutritious diets out there when followed correctly. According to Konscious Keto, the keto diet can be executed in many different ways.
The only requirement for achieving the state of ketosis is to restrict your carb intake so that your body’s glucose reserves are depleted to the point that ketosis kicks in automatically. The fatty cuts of meat, dairy products, nuts, and vegetables are nutrient dense and can provide you with that.
These are just some of the common myths about the ketogenic diet that most people believe in out there. Despite what you may have heard about the keto diet, the truth is that it is safe for most people and it offers a wide range of health benefits beyond weight loss. There is also a lot of scientific research behind this diet, so you can be sure that any fact about keto has been proved scientifically.