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Popular Myths About Keto Diet

Due to its weight loss effectiveness and many health benefits, the ketogenic diet is gaining popularity. As a result, many myths have emerged, and some are quite widespread.

You may encounter a lot of people on various forums, blogs, social networks, videos on YouTube, etc., and you may be a victim of some of them. This article contains the most popular ones.

Myth 1: Calories don’t matter / you can’t gain weight while on keto

Unfortunately, the keto diet isn’t magical, but calories still matter. You cannot eat unlimited amounts of food and expect that it will not be stored in the body in the form of fat.

If you eat more than you burn, you will gain weight, and keto does not make you immune. However, most of the foods you will eat during the keto diet are very nutritious and saturated, which is a definite advantage because you will eat less.

Myth 2: During here you won’t feel hungry

If you’re in a calorie deficit, especially if you’re close to your goal, hunger is a normal feeling, and you’ll experience it. You need to understand that hunger is a normal part of the weight loss process, so you need to learn not to snack when you feel hungry – and even more so when you are not, and not hungry.

The keto diet helps most people feel less hungry, but it doesn’t eliminate hunger.

Your body likes balance and will resist drastic changes in weight, especially if you are overweight.

Remember that long cardio workouts that are beneficial for creating a large calorie deficit can leave you hungry the next day.

Myth 3: Keto is a free pass to eating lots of fat

You need to make sure that you consume enough protein to maintain a lean body weight, but you need to add a little fat to balance the calories that come from carbohydrates.

However, keto will change your eating habits, and adding unlimited fat will be counterproductive. After all, if you want to lose weight, some fat should come from your body, not from your plate.

Also, fat is very high in calories: a gram of fat equals 9 calories (compared to 4 calories per gram of protein or carbohydrates).

Remember that the ketogenic diet was first formulated for people with epilepsy and medical keto (to fight epilepsy) includes a lot of fat in your village. In keto for weight loss is not necessary.

Yes, keto is a high fat, low carb and moderate protein diet, but that doesn’t mean you can eat all the fat you want.

Myth 4: The deeper you go into ketosis, the more fat you lose

Measuring ketones is a complicated process, but it really isn’t necessary.

If you use a urine stick to measure ketones, you need to know that your body will adapt to the state of ketosis, and after a while you will not be flooded with ketones, which is how the stick is measured. Deeper purple does not equal faster weight.

The same goes for other measurement methods – fat loss will depend primarily on the caloric deficit, and not the amount of ketones produced.

Myth 5: You should consume only the minimum amount of protein

The amount of protein depends very much on the purpose, level of activity and specific preferences.

Yes, some protein will turn into glucose – but your brain needs a little glucose to function – this process (called gluconeogenesis) is really demand dependent, not resource dependent.

Consuming tons of protein is simply unnecessary and can be expensive. However, you don’t need to be afraid of protein and try to avoid it. If you want to maintain muscle mass, you need to make sure that you use it enough.

Myth 6: Keto is the best diet for everyone

The ketogenic diet is a great choice for a large percentage of the population and helps fight many serious health problems.

However, while some people are successful on keto and decide to stick with this diet for years (or even a lifetime), others may find it difficult to follow all the rules or enjoy it.

To maintain weight, you need to make sure that you are committed to the new diet in the long term, and after a few months you will not go back to eating harmful foods.

Remember that most of the benefits of keto are seen when your body adapts to the fat, which usually takes 4-6 weeks. So, if you just want to lose weight in 2-3 weeks, keto is not for you. If you don’t have dedication and commitment, the keto diet won’t work.

Myth 7: It doesn’t matter where the carbs come from

Five grams of carbohydrates from spinach – far from the same as five grams of carbohydrates from dextrose, which is part of meat delicacies. Spinach is more nutritious and will provide you with trace elements (such as magnesium and potassium, which are necessary for keto), while dextrose will not provide these benefits.

Since the amount of carbohydrates is strictly limited, you need to plan your diet strategically and choose healthy and whole foods. The best choice would be green vegetables.

Myth 8: Exceeding your daily allowance of pure carbs will throw you out of ketosis, and you’ll get the keto-flu again

Every day 20-30 g of pure carbohydrates is a protective barrier. You’ll be in ketosis if you restrict carbs to this level, but that doesn’t mean your personal upper carb limit is what you can consume every day to stay in ketosis.

In fact, for most the amount will vary, and as soon as you adapt to the fat, you can try a little. This will depend on several factors, such as activity level, metabolic flexibility and insulin resistance.

If you want to learn more about the keto diet, visit https://ketodietmag.com

And what myths do you know about the ketogenic diet? Share in the comments!

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