The ketogenic diet cannot be stopped. If you’ve made the decision to follow the high-fat, very low-carb diet because you’ve heard about its many benefits, like improved memory, less brain fog, increased energy, stable blood sugar, and rapid weight reduction, there are a few things you should know first.
Myth 1: Ketoacidosis develops within your body.
Reality: In a ketogenic diet, fat is burned because of ketosis.
When you start a ketogenic diet, your body enters a metabolic state called ketosis when it starts using fat as fuel instead of glucose, which is normally the preferred energy source. The body disintegrates fat during this process and turns it into ketone bodies. According to the Mayo Clinic, this is not the same as diabetic ketoacidosis, a potentially fatal consequence of diabetes that occurs when your body does not receive enough insulin and ketone levels are also high.
Myth 2: You can switch between keto and regular eating and still lose weight.
Reality: It’s more likely that keto cycling will result in weight gain.
According to Audrey Fleck, RDN, an integrative and functional dietitian nutritionist headquartered in Perkasie, Pennsylvania, sometimes people follow the keto diet one day and then consume carbohydrates the next because they don’t understand how keto works or can’t keep up with the limits of the diet. In other situations, people consciously change how much carbohydrates they consume, a technique known as “keto cycling.” In either case, these irregularities will prevent you from enjoying the potential advantages of persistent ketosis. (Read our keto diet beginner’s guide for a lesson on how to begin this stringent diet!)
Myth 3: Everyone’s Carb Needs Are the Same
Reality: Your own health determines how much carbohydrate you should consume.
You might not be aware of how little carbohydrates a diet like ketogenic has when you first start it. Most adherents ingest 20 to 50 grams (g) of carbs per day, frequently starting at the lower end of that range to aid the body’s transition into ketosis. Nevertheless, according to Fleck, you might be able to go higher depending on variables (such as physical activity). She advises collaborating with a dietician who can determine your dietary requirements. Furthermore, she claims that becoming keto isn’t always essential. According to Fleck, some people have inherited problems utilizing fat as fuel, which makes following a diet difficult or unproductive for them.
Myth 4: Keto Allows You to Consume Unlimited Amounts of Bacon and Butter
Reality: The keto diet recommends giving unsaturated fat priority in your diet.
Yes, the ketogenic diet is high in fat. However, that does not imply that you must fry a pound of bacon first thing in the morning. “The ketogenic diet doesn’t give you the go-ahead to eat all types of fats,” asserts White Plains, New York-based dietitian Jill Gulotta, RDN. Limiting saturated fats, such as those found in bacon and sausage, and incorporating heart-healthy unsaturated fats, such as those found in avocados, olive oil, and flaxseed, as well as nuts in moderation, into your diet are the healthiest ways to consume fats.
Myth 5: You Can’t Eat Veggies and Fruits on a Keto Diet Because They Can Be High in Carbs
Reality: Consuming produce will help you prevent the unpleasant keto side effect of constipation.
Carbohydrates can be obtained from fruits and vegetables. (Only oils, butter, and meat will be free of carbohydrates.) That being said, you shouldn’t forego produce. In fact, the fiber in these whole, unprocessed foods is crucial for preventing constipation, a typical side effect of the keto diet, as well as being a significant source of vitamins, antioxidants, and other nutrients. Gulotta suggests consuming modest amounts of nonstarchy fruits and vegetables, such as berries like strawberries, raspberries, and blueberries, as well as nonstarchy vegetables like broccoli, cauliflower, cucumbers, and peppers. However, the keto diet does still forbid a few nutritious items, so you should first check the typical keto diet food list.
Myth 6: A ketogenic diet is a high-protein eating regimen
Although it is low-carb, the Atkins Diet is not it.
It may seem like a good idea to combine a dish of eggs with smoked salmon for breakfast and a sizable steak for supper, but protein should only be consumed in moderation. (Atkins and the keto diets differ in this way, too.) According to Gulotta, “Excess protein can be converted into glucose, spiking your blood sugar and removing your body from ketosis.” She adds that a keto dieter who already has high amounts of ketones in their body may experience problems since “the breakdown of amino acids in protein can also lead to increased ketones.” A licensed dietitian can assist you choose the proper macronutrient breakdown if you’re unclear about how much to eat. One is available at EatRight.org.
Myth 7: The Keto Diet Is the Most Effective Weight Loss Plan
Reality: There is no one-size-fits-all diet.
Keto is not necessarily the perfect diet for you just because your friend lost weight on it (or it seems like everyone is talking about it). The biggest myth about weight loss, according to Gulotta, is that following a ketogenic diet is the only way to do it. There are many popular diets out there, but in actuality, according to her, success comes from choosing an eating strategy you can stick to. “I help my clients find a way to eat that they feel good about, don’t obsess over, and get them to their goals,” claims Gulotta.
We know we keep saying it, but before starting a ketogenic diet, you should speak with a trained dietitian about all of this.
