It is likely that you are planning on switching to a new diet plan or starting a weight loss plan to shed the extra pounds. If so, the start of this new year is a good time to try the ketogenic diet. The meal plan has made it to the best diet plans for 2019 too.
Just like any other meal plans, the keto diet comes with its fair share of challenges. However, that doesn’t mean that you give up on trying for fear of getting ill with symptoms of the keto flu. It is also best you cleanse your mind free from any misconceptions that you may have regarding the keto diet.
To this end, we have put together a list of common myths that plaque the aspirations of those who want to follow the diet plan. Here is a look at the matter:
1. The keto diet shifts your body into a state of ketoacidosis
This is a clear misconception. In reality, your body shifts into the state of ketosis, not ketoacidosis, when you pursue a keto eating plan.
Ketosis is a state of metabolism in which your body burns fat as fuel instead of its primary source of fuel, carbohydrates. Since the body uses fat for energy, fat is broken down to be used. This gradually depletes the adamant fat reserves that have been reigning over your body as fat pounds, which add to your weight.
Ketoacidosis is different. It is a potentially fatal complication that occurs among diabetes patients when the body doesn’t get enough insulin and the ketone levels are simultaneously high.
2. Keto is a high-fat, high-protein diet
The ketogenic meal plan is a high-fat but a moderate-protein diet. In other words, the fat content that you take is high. However, protein intake has to be kept to an average so that that body’s requirements of protein are met but an excess of it is not available.
The body converts an excess of proteins into glucose, which can be used as fuel. However, this disturbs the very motto of the keto diet. The keto diet focuses on using fats as the main source of energy, not carbs/glucose.
To maintain that, you need lots of good fats, a small portion of carbs, and a moderate amount of proteins in your diet. Keep this general guideline in mind: 75% of the intake should be fats, 20% proteins, and 5% carbohydrates.
3. You can eat all types of fat on a keto diet
No, you cannot. The emphasis of a ketogenic diet is on consuming only healthy fats. Intake of saturated sources of fat will only derail your health and add to the risk of cardiovascular diseases.
In this regard, research highlights that replacing saturated fats such as from ham, bacon, and sausages with unsaturated fat like flax seeds, fish, and walnuts, is more effective for lowering the odds of cardiovascular diseases than simply reducing total fat intake.
Studies also say that eating meats such as bacon can swell your risk of developing cancer. Therefore, you should be careful about the types of fat that you consume, both on a keto diet and as part of your regular diet.
Health experts suggest that you can optimize your keto diet by adding a Mediterranean diet on it. Focus on getting most of your fat from sources such as nuts, fatty fish, extra virgin olive oil, and seeds.
4. You can keep off the weight even if you see-saw on a keto diet
You will gain your weight right back if leave your keto diet. First off, you won’t gain any benefits if you eat as per the keto diet plan one day and load up carbs the next day. Secondly, let’s suppose you manage eating as per the keto guidelines but take a break.
In such instances too, you can end up gaining weight. Such a way of following a diet is popularly termed as yo-yo dieting. Such an on-off dieting does not deliver consistent weight loss benefits.
Lastly, you should also know that it is tough for your body to shift back and forth from ketosis. The keto meal plan is chiefly tough owing to the difficultly of achieving ketosis when your body starts burning fat instead of carbs. This is because your body is addicted to using the easy and quick source of energy: carbohydrates.
Once you successfully tune your metabolism into ketosis, you end up derailing it if you ditch your diet plan. Not only do you gain weight back in this way but you will have to start over with achieving ketosis when you get back to keto dieting.
5. Keto diet is only for weight loss
Keto diet delivers numerous other health merits. This means that you can try that keto diet even if you have other goals in mind besides pound shedding. So, a ketogenic diet plan is valuable for assisting you in weight loss and maintenance.
Additionally, it can help you with normalizing your blood sugar, regulating hormone production, enhancing cognitive functioning, improving digestive health, and possibly reducing the odds of certain disorders and diseases such as heart disease or diabetes.
6. You can’t work out on a ketogenic diet
Another myth that needs debunking relates to exercising. You can exercise on a keto diet. In fact, any good weight loss plan pairs dietary requirements with a workout plan. In the early stages of a keto diet, you may feel fatigued.
Your energy levels may also decline. But, these are just symptoms of the keto flu. And to deal with it, you may have to tone down your workout intensity a bit. Eventually, when the onslaught of the keto flu symptoms abates, you can continue with your workout.
Dr. Axe points out that even in the middle of high-intensity workouts, the keto diet does not appear to cause any decline in performance. To support your exercise episodes, it is best that you ensure that you are having plenty of fat and sufficient calories. Besides, give yourself enough time to recover from the exercises.
7. You will say goodbye to muscle mass on a keto diet
There is also a keto diet myth that says that you will lose muscles mass on a keto diet. However, based on the results that people are seeing, there is evidence that you can gain muscle mass on a keto diet.
A study with a participant pool of active, college-aged men learned that pairing the keto diet with strength-training is an effective way to amp up strength and build muscle. The American Heart Association frequently claims that low-carb diet can culminate in loss of lean muscle tissue.
However, there is no physiological requirement for dietary carbs for humans, which is why the keto diet does not cause a loss of muscle mass on its own. So, in sum, you should know that the keto eating plan can help you lose weight and deliver health improvements with and without exercise.
Things will definitely go up by several notches if you pair exercise with the meal plan though.
Summing up, it is best to steer clear of any misconceptions of keto diet myths that may have been keeping you from following the keto diet.