In this post we will debunk some common myths and misconceptions about keto diet.
In the last decade or so, people have been moving away from high protein, low carbohydrate diets such as Atkins and instead adopting healthy fat-based diet protocol such as “keto.”
Diets high in fat, moderate in protein, low in carbs, such as the ketogenic diet, have been shown to promote muscle growth and fat loss. It turns your body into a fat-burning machine, and enables you to become lean and ripped very quickly.
Although very popular, ketogenic diets have their critics. The majority of keto diet critics are poorly informed and base their negative opinions about the diet on false ‘facts’ that are simply untrue.
We could spend the rest of the day listing the many misconceptions and myths regarding keto diets. We’ll instead look at five of the most common misconceptions about keto diets, and then we’ll figure out each one once and for all.
1.Those who follow keto diets are losing muscle.
A common misconception about ketosis is that it causes muscle atrophy and leads to muscle loss. This is, however, 100% FALSE. Keto diets actually have a muscle sparing effect and can aid in the maintenance and growth of muscle mass if followed properly.
It is because keto diets make the body function differently than it would if it were on a low-calorie diet. Low-calorie diets do indeed cause muscle catabolism when the body uses the muscles as fuel. Keto, however, allows the brain to use ketone bodies for energy. As a result, the body burns body fat instead of muscle tissues for energy, leaving your muscle reserves untouched. The body has been conditioned to burn fat for fuel.
2.To function properly, your brain needs a lot of glucose.
Another very common misconception surrounding keto diets is that they can harm the brain, because the brain needs glucose to function properly.
If you follow a well-structured keto diet, the brain will primarily rely on ketones for energy. Glucose is still required, but this can be obtained from protein and from the small amount of carbs you consume each day (20g or so).
The process is known as gluconeogenesis. With keto, you are giving your brain its preferred source of energy, and you will also notice improvements in mental clarity, cognition, focus, and alertness. Keto diets can be extremely beneficial for your brain.
3. Keto may damage your bones.
Another misconception about keto diets is that they cause your bones to excrete minerals such as calcium, leading to osteoporosis.
This also is not true. Very high protein diets can lead to calcium loss from the bones. Keto diet is not a high-protein diet; it is a high-fat diet. Big difference.
4.Vitamin deficiencies are caused by keto diets.
The keto skeptics will quickly point out how ketogenic diets cause vitamin deficiencies and therefore are harmful to your health, but this is once again not true.
The general consensus is that fruits should be avoided as they contain fructose sugars, but there are still many other vegetables and food sources that are packed with nutrients that should be consumed regularly.
Keto diets are often seen as just about eating fried eggs, bacon, and cheese all day, without seeing any vegetables. The reality, however, is quite different
To follow keto correctly, your diet should be rich in fresh, healthy, and nutritious ingredients. As long as you do your research and follow the plan carefully, any keto diet will put you in a position to get the nutrition your body needs. Be sure to do your homework and learn everything you can about the diet.
5.Diets like keto clog up your arteries.
In terms of keto myths and misconceptions, this is probably the most common. It is simply not true, and here’s why.
In spite of all the research and evidence showing the health benefits of healthy fats, a large percentage of the population thinks that fat is bad and all types of fat are harmful.
Studies have shown that healthy fats can reduce LDL (low-density lipoprotein) cholesterol while increasing HDL (high-density lipoprotein) cholesterol. It is LDL cholesterol that causes fat to deposit in your arteries, whereas HDL cholesterol lowers LDL cholesterol.
In order to maintain good health, you should reduce consumption of harmful fats such as trans fat, artificial saturated fats, and trans fat substitutes, while increasing consumption of healthy fats such as polyunsaturated, monounsaturated, and natural saturated fats.
Whole organic eggs, oily fish, avocados, almonds, almond nut butter, grass-fed beef, and grass-fed dairy products are some examples of healthy fat sources.
As long as you follow the keto diet rules, you will benefit from it. The transition might take a while because you have to change your eating habits. With time, you’ll adjust to the routine and lose the excess weight as well as be more active and energetic. Do not dismiss something unless you’ve tried it. It really works.