The ketogenic diet is growing in popularity due to its effectiveness in weight loss and numerous health benefits. As a result, many myths have emerged, some of which are fairly widespread.
You have probably encountered many of them on various forums, blogs, social networks, videos on YouTube, etc. and you might even have become a victim of some of them. This article contains the most popular of them.
Myth 1: Calories don’t matter / You can’t gain weight while on keto
Unfortunately, the keto diet isn’t magic, but calories still play a role. You can’t eat an unlimited amount of food and wait for it never to build up on your body in the form of fat.
If you eat more than you burn, you gain weight and keto doesn’t make you invulnerable. Despite this, most of the foods you eat while on the keto diet are highly nutritious and well-saturated, which is a definite benefit as you will eat less.
Myth 2: During the keto You will never feel hungry
When you’re in a calorie deficit, especially when you’re already close to your goal, hunger is a completely normal feeling and you most likely will 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’re feeling a little hungry — and especially when you’re probably not hungry and you’re not really hungry.
The keto diet helps most people feel less hungry, but it doesn’t make hunger go away completely.
Your body loves balance and will fight any drastic change in your weight, especially if you were overweight.
Remember that prolonged cardio, which is useful for creating large calorie deficits, can make you hungry the next day.
Myth 3: Keto is a free pass to consuming large amounts of fat
You need to make sure you’re consuming enough protein to maintain your lean body weight, but you need to add a little fat to compensate for the calories that used to come from carbs.
However, keto will greatly change your eating habits, and adding unlimited fat will be counterproductive. Because if you want to lose weight, some of the fat should come from your body, not your plate.
Fat is also very high in calories: there are 9 calories per gram of fat (compared to 4 calories per gram of protein or carbohydrate).
Keep in mind that a ketogenic diet was first formulated for people suffering from epilepsy, and medical keto (aimed at fighting epilepsy) is high in fat in your village. In keto for weight loss, this 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 fats you want.
Myth 4: The deeper you are in ketosis, the more fat you lose
Ketone measurement is a complex process, but it is not even necessary.
If you use urine sticks to measure ketones, you need to know that your body will adjust to the state of ketosis and after a while your Keros will not overflow ketones the way the sticks are measured. A deeper purple color does not equate to faster weight loss.
The same is true for other methods of measurement – fat loss is mainly dependent on your calorie deficit and not on how much ketones you produce.
Myth 5: You only need to consume the minimum amount of protein
The amount of protein depends largely on your goals, activity level, and specific preferences.
Yes, some of the protein is converted to glucose – but your brain needs some glucose to function – this process (called gluconeogenesis) actually depends on need and not the energy source.
Consuming tons of protein just isn’t necessary and can get pretty expensive. However, you don’t have to be afraid of protein and try to avoid it. If you want to maintain your muscle mass, you have to make sure that you eat enough of it.
Myth 6: Keto is the best diet for everyone
The ketogenic diet is an excellent choice for a large percentage of the population and helps combat many serious health issues.
However, while some people thrive on keto and choose to stick to this diet for many years (or even a lifetime), others may find it difficult to follow or enjoy all of its rules.
To keep the weight off, you need to make sure that you stick to your new diet over the long term and don’t go back to harmful foods after a few months.
Keep in mind that most of the benefits of keto occur as your body adjusts to fat, which typically 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 carbs come from
Five grams of carbohydrates from spinach – a far cry from five grams of carbohydrates from dextrose, which is a component of meat delicacies. Spinach is far more nutritious, providing you with trace minerals (like magnesium and potassium necessary for keto), while dextrose offers none of these benefits.
Because the amount of carbohydrates is severely limited, you need to strategize your diet and choose foods that are both healthy and full. The best choice will be the most green vegetables.
Myth 8: Exceeding the norm for pure carbs per day will knock you out of ketosis and you’ll get the keto flu again
20-30 g of pure carbohydrates daily are a kind of protective barrier. You will be in ketosis if you limit your carbs to this rate, but that doesn’t mean it’s your personal upper limit of carbs you can eat daily to stay in ketosis.
In fact, the amount will be different for most people, and once you get used to fat, you can experiment a little. This depends on a number of factors such as B. the level of activity, metabolic flexibility and insulin resistance.
If you are interested in learning more about the keto diet, please visit https://ketodietmag.com
And what myths do you know about the ketogenic diet? Share them in the comments!
Thanks to Suresh Chandren
