However, the most buzzed-about diet plans out there definitely is the Ketogenic Diet AKA the Keto Diet. This low-carb diet (and we’re talking extremely low-carb) has be tried and tested by several across the world, from the Kardashian clan to the top Victoria Secret models – the diet reaps several benefits including not only the instant shed of weight but also improving cardiovascular health and towards reduction of anxiety and depression.
So, what exactly is the Ketogenic diet? It’s a high-fat, low-carbohydrate diet that gets your body in the state of “ketosis”, where you start burning fat for energy instead of glucose.
When it comes to the diet, there are many things said about it – be in when you’re scrolling through the internet or even conversations at the gym, Keto has a series of misconceptions. And we’re here to change that.
Here are few myths that’ve been debunked about going keto:
Just like with anything there are downsides, but the ketogenic diet isn’t inherently dangerous. There are potential downsides such as vitamin and mineral deficiencies, or decreased bone mineral density however, these are deficiencies that one’s body goes through regardless of a diet or no diet. If you’re all into getting your body and diet in shape, they can be easily avoided if you’re staying hydrated and easing your body into the diet one step at a time. It is essential to hit your daily macros (especially protein) to avoiding these potential downsides.
Did you know? The ketogenic diet was originally created to treat neurological diseases like epilepsy. Over the last century, countless studies have been performed to examine the other health benefits of ketogenic diets. Keto has been shown to offer benefits for lots of health conditions such as heart disease, cancer, Alzheimer’s disease, epilepsy, Parkinson’s disease, PCOS, acne, diabetes and improves brain cognitive performance.
Yes, keto is a diet rich in fats, but that doesn’t mean you end up frying a pound of bacon in the morning. The ketogenic diet doesn’t give you the green light to eat all types of fats. The healthiest way to load up on fats is to limit saturated fats, like bacon and sausage, and to fill your diet with heart-healthy unsaturated fats, like avocados, extra virgin olive oil, flaxseed along with nuts in moderation.
One of the more pervasive myths within the keto community is that elevated levels of blood ketones (beta-hydroxybutyrate, or BHB) promote weight loss. This isn't true, as can be verified by people who follow a ketogenic diet for therapeutic reasons, such epilepsy, brain cancer, or neurological issues. These individuals usually achieve ketone levels of 2.0 or greater yet maintain their weight.
A high ketone level reflects that fat burning is occurring but does not distinguish whether the fuel source came from fat stores on the body or dietary fat that was consumed.
Since a caloric deficit is required in order to lose weight, achieving high ketone levels while eating more calories than your body requires will not help you accomplish that goal.
Going on and off on keto will just lead you to gain all the weight back, as in any diet. People often follow the keto diet one day and then eat carbs the next, but this way you’re not going to reap the potential benefits of sustained ketosis. Consistency and then maintanance is the key to any success.
One of the reasons keto diets work so well for weight loss is that they lower insulin levels and allow you to easily access your own fat stores for energy. This way of eating also helps you take in fewer calories by providing natural appetite suppression.
If your weight loss stalls on a keto diet, consuming too little fat probably isn't the cause. When you're already following a diet that provides more than 65% of calories as fat, your body will burn any excess fat calories — from butter, cream, oil, etc. — for energy rather than burning stored body fat.
Rather than increasing your fat intake, try eating a bit more protein, especially if you're not getting at least 1.3 grams per kg/0.6 grams per pound of body weight (or ideal body weight if you are overweight).
