The ketogenic diet is gaining popularity due to its efficiency in weight loss and various health advantages. As a result, a plethora of misconceptions have emerged, some of which are fairly common.
You’ve undoubtedly come across a lot of them on various forums, blogs, social media sites, YouTube videos, and so on, and you’ve probably even been a victim of some of them. The most well-known of them are included in this article.
Myth 1: Calories don’t matter/keto doesn’t allow you to gain weight
Unfortunately, the ketogenic diet isn’t miraculous, and calories are still important. You can’t eat as much as you want and expect it to never turn into fat on your body.
If you consume more calories than you expend, you will gain weight, and keto does not render you immune to attack. Nonetheless, most of the items you’ll eat on the keto diet are high in nutrients and saturated fats, which is a big plus because you’ll eat less.
Myth 2: You will never be hungry while on the keto diet.
Hunger is a totally normal emotion that you will most likely experience if you have a calorie deficit, especially if you are already near to your target. You must accept that hunger is a natural component of the weight-loss process, and you must learn not to nibble everytime you are hungry – especially if you are likely to miss, rather than truly hungry.
The keto diet makes most people feel less hungry, but it does not totally eliminate hunger.
Your body craves equilibrium and will resist any abrupt weight loss, especially if you were previously overweight.
Keep in mind that extended aerobic exercises, while beneficial for establishing huge calorie deficits, might leave you hungry the next day.
Myth 3: Keto allows you to eat as much fat as you want.
You must consume enough protein to maintain your lean body weight, but you must also take enough fat to compensate for the calories you previously consumed from carbs.
Keto, on the other hand, will drastically alter your eating patterns, and adding an infinite amount of fat will be detrimental. After all, part of the fat should come from your body, not your plate, if you want to lose weight.
Fat is also high in calories: a gramme of fat contains 9 calories (compared to 4 calories per gramme of protein or carbohydrates).
Keep in mind that the ketogenic diet was created to help individuals with epilepsy, and that a medical keto (designed to help people with epilepsy) contains a lot of fat in your food. It is not required to go on a keto diet to lose weight.
Yes, keto is a high-fat, low-carbohydrate, moderate-protein diet, but it doesn’t imply you can eat as much fat as you want.
Myth #4: The more fat you lose, the deeper you go into ketosis.
Ketone measurement is a time-consuming procedure that isn’t required.
If you use urine sticks to test ketones, keep in mind that your body will acclimatise to the condition of ketosis with time, and your keros will no longer overflow ketones, as the sticks measure. A darker purple colour does not imply a faster rate of weight reduction.
The same is true of other ways of measurement: fat loss is mostly determined by your caloric deficit, not by the amount of ketones you make.
Myth #5: You should just eat the bare minimum of protein.
Protein intake is mostly determined by your goals, degree of exercise, and personal preferences.
Yes, some protein will be converted to glucose, but your brain requires a little amount of glucose to operate; this process (known as gluconeogenesis) is driven by demand rather than the power source.
It is simply not required to consume large amounts of protein, and it may be fairly costly. Protein, on the other hand, does not have to be feared or avoided. If you want to maintain your muscular mass, you must consume adequate calories.
Myth #6: Keto is the healthiest diet.
For a huge portion of the population, the ketogenic diet is a good alternative that aids in the treatment of a variety of major health issues.
While some individuals succeed on the keto diet and opt to stay to it for years (or even a lifetime), others may find it difficult to adhere to all of the guidelines or like it.
To keep your weight off, make sure you stick to your new diet for the long haul, and that you don’t go back to eating unhealthy foods after a few months.
Remember that the majority of the advantages of keto occur after your body has adapted to fat, which takes around 4-6 weeks. So, if you’re looking to lose weight in a matter of weeks, keto isn’t the diet for you. The keto diet will not work unless you are dedicated and committed.
Myth #7: Carbohydrates don’t matter where they originate from.
Five grammes of carbs in spinach are not the same as five grammes of carbohydrates in dextrose, which is commonly found in meat dishes. Spinach is far more nutritious and provides trace nutrients (such as magnesium and potassium, which are essential for keto), whereas dextrose provides none of these advantages.
Because carbs are strictly limited, you must carefully plan your diet and select items that are both healthful and filling. The majority of green veggies will be the greatest option.
Myth 8: Eating more than the recommended amount of pure carbs per day can knock you out of ketosis and cause keto sickness.
A daily dose of 20-30 grammes of pure carbs acts as a protective barrier. You will be in ketosis if you limit your carbohydrate intake to this level, but that does not indicate that this is your daily carbohydrate limit to stay in ketosis.
In truth, the quantity will vary for most people, and once you’ve gotten used to being overweight, you may start experimenting. This will be determined by a variety of factors, including degree of exercise, metabolic flexibility, and insulin resistance.