Top 17 Keto Myths

Research reveals that athletes who follow a ketogenic diet tend to experience better control of body composition, reduction of body fat, maintenance of performance, and faster recovery times. Investigations into athletic performance have included runners who take part in marathons, triathlons, CrossFit games, gymnastics, as well as other participants exercising with great vigor and using interval workouts.

A study revealed that after 3 months on a ketogenic diet, endurance athletes decreased their body fat, improved oxidation levels, increased sprint power, and even showed increased performance on a key strength test compared to athletes on high-carbohydrate regimens.

The American Diabetes Association has suggested that the ketogenic diet is the most effective way to manage blood sugar levels in those with Type 2 diabetes.

Investigations have suggested that severe calorie reduction can lead to the reversal of diabetes, however long-term food deprivation is typically not feasible.

Research has shown that no other dietary approach has been more beneficial for people with Type 2 diabetes than a diet that is exceptionally low in carbohydrates.

At least seventeen research studies have provided evidence that limiting carbohydrates is useful for maintaining normal levels of blood sugar in people with diabetes.

When beginning the diet, some people claim to experience effects such as exhaustion, throbbing headaches and muscular soreness. Nonetheless, these transitory indications are confirmation that the dietary plan is effective and the body is transitioning from relying on glucose for energy to burning fat.

This process consists of increasing some enzymes and decreasing others; it is a big change for the human body which can produce unwanted effects. However, these side effect usually last only 3-4 weeks.

It is accurate that some people have higher levels of LDL-cholesterol when they follow a low-carb diet plan. Nevertheless, there is no indication that dietary-induced LDL-C has any effect on one’s risk of heart disease.

It is clear that the ketogenic diet not only boosts HDL-cholesterol levels, which are “good” cholesterol, but also improves other indicators related to cardiovascular health such ast blood pressure as evidenced by this particular study. The result of this on cholesterol and other warning signs of heart disease is advantageous.

A study determined that carbohydrates are the primary cause of acne. However, another study found that low-glycemic diets lessened acne.

A study spearheaded by scientists from Italy suggested that the keto diet might be useful in treating acne through its capacity to decrease inflammation and levels of insulin and IGF-1, which are known contributors to the occurrence of acne.

It has been observed that individuals suffering from gastroesophageal reflux disease (GERD) gain significant improvement with diets low in carbohydrates. A different investigation discovered that upping carbo-intake made GERD (Gastroesophageal reflux disorder) worse, while scaling back carbs and ramping up fats brought the symptoms down.

Investigations have indicated that the development of conditions of the esophagus such as Barrett’s Esophagus and Gastroesophageal Reflux Disease are related to the intake of sugar and carbohydrates.

The European Association for the Study of the Liver endorses a low-carbohydrate diet as a way to address the illness. Research has demonstrated that lessening carbohydrates and in particular, fructose, which is sugar derived from crops, is effective in improving the processing of fat in the liver.

Studies have linked diets that are high in carbohydrates to an aggravation of the condition known as non-alcoholic fatty liver disease.

Research has indicated that the ketogenic diet might be suitable for maintaining weight in the long run. A meta-analysis discovered that people on a very low-carb, ketogenic diet dropped more pounds over a 12 month period than those on reduced-fat regimens.

A research paper appearing in the Journal of Insulin Resistance reported that the majority of people on a low-carb diet had lost ten or more pounds, and a third said they dropped more than thirty.

Sixty percent of those polled who had been following the diet for two years or longer alleged that they had shed at least 20 pounds, while almost half noted that they had slimmed down their waist by three inches.

In the ketogenic diet, there is no restriction on the amount of calories consumed as long as carbohydrate intake is kept low. This suggests that individuals don’t need to suffer through extended stretches of being hungry–which is the reason why the ketogenic diet is usually maintainable.

Nearly 90% of those surveyed in the Journal of Insulin Resistance revealed they were suffering from extreme food cravings before they started a low-carb diet.

Of the people who started the diet, a mere 3.5% reported feeling hungry between meals. Those surveyed indicated equivalent advances in other areas of their physical and emotional health.34

Of the 1,580 people that were surveyed, more than 50% said they had stuck to a low-carb diet for at least a year, and 34% said they had kept it up for two or more years. People who followed the diet regimen for two or more years reported that they had generally kept the weight off.

The much discussed research from the Lancet Public Health journal, #35, which states this statement is backed up by very limited evidence. No inquiries about popular foods like pizza and energy bars were made in the study that generated the report, and alcohol consumption was not taken into account.

Additionally, the “low-carb” diet group encompassed individuals whose diets included up to 37% of their calorie intake as carbohydrates–which falls more into the range of a moderate-carb diet rather than low-carb according to new research.

At the end of the day, this sort of info can suggest a relationship but it cannot prove it ultimately true. Therefore, this sort of data provides ideas to hypothesize but not to validate them finally. This information would not be enough to grant permission for a drug to be used.

The same standards should be applied to diet. A decent number of investigators had their criticisms featured in Lancet Public Health.36 The authors came back with an answer, but addressed very few of the critiques.

So far, there have been over 70 studies conducted to determine the influence of a low-carb diet on health.

Evidence exists that indicates the advantages associated with ketosis and reduced carb diets, including a drop in weight and Body Mass Index, better cardiovascular risk factors such as blood pressure, in addition to the reversal of Type 2 diabetes.

It is highly unlikely to think that a diet which produces many beneficial health effects in the time period of two years could actually reduce one’s lifespan, and there is no conclusive explanation of how this could be possible.

What is the primary reason behind the current outbreak of anti-keto stories? Many make claims without citing any expert sources or providing any references. People who are not familiar with the diet are the only ones being asked for their opinion.

From a journalistic standpoint, this deficiency of variety of points of view and the incapability to endorse statements with facts does not meet the essential journalistic precepts.

The names on this index of transgressors encompass even the Harvard School of Public Health. They recently disseminated multiple unsourced, biased stories concerning the keto diet, other than the Lancet Public Health article mentioned previously, which is composed by Harvard scholars and proposes that a low-carb diet may induce death.

This may simply be a result of poor journalism or it might be an attempt to frighten people from following the keto diet. Why would journalists or Harvard researchers be conducting such activities?

11. Your body goes into Ketoacidosis

It’s ketosis that causes the fat burn in keto.

When you follow a low-carb, high-fat ketogenic diet, you enter a state of ketosis, where your body relies on fat instead of glucose as its primary source of energy. During this action, the body splits down fatty substances and changes them into ketone compounds.

This is distinct from diabetic ketoacidosis, which is a serious health hazard related to diabetes and is caused by having insufficient insulin and a high level of ketones in the body, according to the Mayo Clinic.

12. You can go on and off keto and still keep the weight off

Switching back and forth between keto and non-keto diets will just cause you to regain all of the lost weight.

Keto presents a danger in that many individuals take it up without being sure of what they are doing, according to Audrey Fleck, a registered dietician nutritionist and certified diabetes educator in Perkasie, Pennsylvania.

She adds that it is not unusual for individuals to alternate between a keto diet and eating carbs on consecutive days. However, you won’t be able to gain the full advantages of being in ketosis for an extended period of time by doing it like this. If you are just beginning a keto diet, check out our handy guide for starting this strict plan!

13. Everyone has the same carb needs

The amount of carbohydrates you consume should be decided according to your individual health status.

When beginning a ketogenic style of eating, you may not be aware of how few carbohydrates are involved. Typically, people consuming a ketogenic diet take in between 20 and 50 grams of carbs daily, with many starting on the lesser side to get their body into ketosis.

Although it depends on elements such as physical activity, Fleck states that you could potentially increase the amount even more. She suggests getting the help of a nutrition specialist who can work out your dietary requirements.

She states that in some situations, following a ketogenic diet may not even be needed. Fleck states that certain individuals have a hereditary problem when it comes to their bodies metabolizing fat, which makes it difficult or futile for them to go on a diet.

14. Keto gives you permission to eat as much bacon and butter as you want

Keto calls for prioritizing unsaturated fat in your diet.

Yes, keto is a diet rich in fats. However, that does not suggest that you need to cook a significant quantity of bacon in the morning. According to Jill Keene, RDN in White Plains, New York, the ketogenic diet does not permit the consumption of all types of fats.

The most beneficial approach to consuming fats is to decrease the amount of saturated fats, including bacon and sausage, and to integrate a lot of heart-healthy unsaturated fats, such as avocados, olive oil, and flaxseed, with a moderate intake of nuts.

15. Because veggies and fruits can be high in carbs, you can’t eat them on keto

In order to stay away from constipation, which is an unpleasant side effect of the ketogenic diet, it is necessary to have plenty of fruits and vegetables in your diet.

Fruits and veggies are sources of carbohydrates. Only fat sources such as oils, butter, and meat will be without carbohydrates. Nevertheless, don’t avoid eating produce.

It is essential to eat whole and unprocessed foods because they are rich in vitamins, antioxidants, and fiber. This fiber is especially important in preventing constipation, which is commonly experienced on a keto diet.

Keene suggests consuming nonstarchy vegetables such as zucchini, cauliflower, cucumbers, peppers, and broccoli, in addition to modest portions of lower-carb fruits such as strawberries, raspberries, and blueberries.

It is worth noting that certain foods that would normally be considered healthy are not acceptable on the keto diet, so double check the approved keto diet food list before eating anything.

16. A keto diet is a plan that is high in protein

It’s low-carb, but it’s far from the Atkins Diet.

Combining a breakfast of scrambled eggs and smoked salmon, plus a hefty serving of steak for dinner, may seem like a nutritious menu plan, but it is essential to keep protein consumption in check. (This is also how keto and Atkins differ.)

Keene states that having too much protein can be changed into glucose, leading to an increase in blood sugar levels, which can then remove your body from ketosis. Additionally, she notes that the decomposition of amino acids in protein can lead to increased ketones, which may be troublesome for someone on the keto diet who already has higher ketone levels in their body.

A dietitian certified by the authorities can aid you in determining the correct proportion of macronutrients for you to take in if you are uncertain. You can find one at EatRight.org.

17. The keto diet is the best way to lose weight

There’s no right diet for everyone.

Regardless of whether or not your friend has had positive results on the ketogenic diet, it is not necessarily the diet that will work best for you.

Keene states that many mistakenly think that following a keto diet is the sole solution to shedding pounds.

She believes that the key to eating a healthy diet is finding something that you can stick with on a regular basis, rather than relying on a fashionable trend. A study published in Cell in November 2015 found that different people react differently to the same food in terms of their blood sugar levels, thus indicating that there isn’t one specific diet that is the solution for everyone.

Keene states that she assists her clients to discover a nutrition plan which is satisfying to them, does not cause them to dwell on it, and leads to their objectives. It’s important that we emphasize the significance of consulting with a qualified nutritionist before starting the keto diet, so please bear that in mind.