The Keto diet has been a very promising and effective health program for a lot of years that people have adopted in their lives to have a better health status and lifestyle. But even after the diet has been studied thoroughly by various researchers, people still assume a lot of wrong things about the diet and also believe the myths that cause a negative drawback during their diet journey. However, these keto myths have no reality to them but unfortunately, people still think about them a lot before starting the diet. This article enlists the common myths and lies about the keto diet and also the reason why they are not right.
The ketogenic diet plan is a high-fat and low-carbohydrate eating plan which helps a person with a lot of health problems, this diet plan mainly focuses on what will a person eat and in which eating portions. It contains 65 to 70 % of fat nutrients, 15 to 20 % of protein, and 5 to 10 % of carbohydrates. It includes foods that are organic, natural, and 100 % grass-fed and exclude foods that contain refined carbohydrates and a huge number of sugars.
This proportion of macronutrients stimulates the metabolic process of ketosis in the human body in which it uses stored fat and the fat that you consume as the energy source for the brain and body as carbohydrates are not enough to make glucose for the body, this whole process causes major healthy changes in the body.
Now, the keto diet is quite a popular diet plan that has been around for a long time and this consistency is because it is perfectly supported by clinical trials and scientific researches and also the results that peoples experience is always positive and effective. Also, there are no such studies that suggest that this diet is not healthy or dangerous for the human body. But still, there are a lot of keto myths that people assume are right but in reality, there is no fundamental concept behind them and if some people claim that these myths are right it is because they have not done the diet correctly or they did not follow the guidelines accurately. Following are some of the keto myths and misconceptions but all these myths are debunked with their conceptional answers.
Keto Myths and Lies that are Dead Wrong
Although keto is a popular diet plan that has been approved by hundreds of scientific studies and medical proofs, dietitians and nutritionists very much admire this diet for various health problems like obesity, abnormal brain functions, high blood sugar levels, and many more. But unfortunately, there are still some myths and lies about the ketogenic diet that people assume are right but they are not. Here are the most common keto diet myths and lies that are dead wrong:
Myth 1: No long-term studies
People think that the keto diet does not have long-term studies which tell about the working and benefits of the diet plan but in reality, for the last 50 years the keto diet is been under a lot of studies and experiments such as the study of the human population that consume high-carbs diet are usually more at risk to develop diseases such as diabetes, heart problems, and metabolic syndromes so it is concluded from these kinds of diets that these types of diets are not healthy and the keto diet, on the other hand, is a healthy and well-balanced diet plan for you.
Myth 2: Dangerous for kidneys
Some people think that it is dangerous for the kidneys because it is high in proteins but in reality, keto is not high in proteins it contains a moderate number of proteins, the amount is how much your body needs and that means you are not doing a massive number of proteins on the diet that will cause you kidney problems which make this keto misconception a false statement.
The keto diet has a perfect balance of macronutrients which only cause benefits for a person rather than doing anything dangerous for their bodies.
Myth 3: We need carbs
People assume this misconception that carbohydrates are the main nutrient for a body, and we need them on daily basis in huge amounts, but our body, heart, and brain can easily run-on ketones which are the by-products of the ketosis process, and it is also considered as a preferred fuel for the body than carbohydrates. There are certain parts of the body and brain such as red blood cells or the eye need glucose but in very minute quantities but for that our liver can produce glucose from protein and lipids which are known as gluconeogenesis.
So, we do not need a huge amount of carbs in our diet as the body can make it.
Myth 4: Slow metabolism
People think that keto causes slow metabolism, but this keto misconception is a complete lie because the diet plans that are high in refined carbohydrates are the ones that cause slower metabolism. After all, it increases insulin in the human body which not only converts sugar into fat but will block your ability to lose fat. or to use fat as a fuel source and a low-calorie diet can also make your metabolism slow.
However, the keto diet is very healthy, and it will speed up your metabolism as this diet drop the insulin levels in our bodies which makes the metabolism much faster and efficient.
Myth 5: High-fat is dangerous
It is also a keto myth that a high-fat diet is dangerous for the body but there are no such studies that high-fat diet plans are harmful to a person and if you see a study that shows a high-fat are dangerous then you should also know that in these experiments that also let the subject to consume a diet which is high in carbohydrates that cause the negative impact. And only the trans-fats are the type of fat that is dangerous to the human body which is not included in the keto diet.
But if you include high fats in your diet is very safe for the body and you should not be worried about anything.
Myth 6: Not sustainable
People think that the keto diet is not sustainable but after debunking this myth you will know that the keto diet is very much sustainable as it helps you get rid of cravings, gives you more energy, and lift your mood which make this diet more sustainable for a person than any other diet plan.
Myth 7: It causes heart disease
It is a very common myth that a high-fat diet such as keto causes heart diseases but fat is only bad if you add carbohydrates with it like in ice cream and also when you add protein with sugars it results in glycation that results in sticky blood and also causes damage to tissues. So, in the keto diet, you do not add carbohydrates with fats which keeps it completely safe for the human body. The American Heart Association has suggested that the keto diet is good for heart health.
Myth 8: Adverse reactions
The adverse reactions are bad breath, keto flu, keto rash or you are not performing well during workout sessions but you only going to experience these adverse reactions if you are going in the keto transition with nutrient deficiencies in which vitamin B and potassium deficiencies are very common. But you can very easily encounter these nutrient deficiencies by consuming vitamin B through nutritional yeast and eating enough vegetables for the potassium nutrient. So, once you do not have any kind of deficiency then there will not go to be any kind of adverse reactions in your keto diet plan.
Myth 9: Low carbs starve the brain
Low carb diets can starve the brain, which is a keto misconception because people think that the brain needs carbohydrates for functioning, indeed, the brain run-on glucose but it can also function remarkably with ketones. For brain diseases such as Alzheimer’s or Parkison’s, the keto diet is very beneficial as the neuron cells in these diseases are deprived of glucose due to insulin resistance so in these cases, ketones can help very well serving as an energy source.
Myth 10: High protein diet causes bad breath
A high protein diet causes bad breath and stomach problems such as constipation but first of all, keto is not a high-protein diet, it contains moderate amounts of protein because this amount of protein is very necessary for the diet plan as low consumption of this nutrient can cause deficiencies and weakness in the body and high consumption is also not recommended that is why keto has the perfect proportion of the protein macronutrient.
So, the ketogenic diet is not high-protein and it does not cause bad breath.
Myth 11: Ketoacidosis is a dangerous side effect
Ketoacidosis is a dangerous side effect especially for diabetic type 1 and diabetic type 2 but if you are doing nutritional ketosis then you are taking the person away from diabetes type 2 so, a keto diet will not cause ketoacidosis.
Myth 12: Keto only cause weight loss
Keto is a diet plan that does cause weight loss but with that, it also has numerous health benefits for a person such as lower blood sugar levels, maintaining blood pressure, reduced risks of chronic diseases, better brain functions, good energy levels, and no hunger issues which makes this diet plan much more than just a way to deal with obesity.
The ketogenic diet is one of the diet plans that has been supported by proper medical evidence and the results of the diet plan have always been positive and right regardless of these things, keto myths are still very common and people think that they are true but the people need to understand that these myths are not accurate and the keto diet is a very healthy way of improving the quality of their lives.