There’s always a new hot diet trend out there.
With so many weight loss methods out there, it can be hard to keep up. As well as learning which foods you can and can’t eat, you have to wade through the abundance of misinformation on the internet.
We’ve done that for you, so you don’t have to.
In this article, we’ve found the twelve biggest myths about keto weight loss and debunked them. Read on to find out how to keto diet and why.
Common Misconceptions About Keto Weight Loss
If you’re concerned about the keto diet, read on. Here, we’ll explain where these keto myths came from and why they’re not true.
1. Keto is Mainly Protein
While many diets focus on getting a high protein intake. That isn’t the case with keto. In fact, protein isn’t even the focus of this diet plan.
Instead of high-protein, keto is a moderate-protein meal plan.
That’s because too much of it can ruin your whole diet. Like carbohydrates, protein can be converted into glucose and used for fuel. When this happens, your body is shifted out of the fat-burning state that keto is all about.
Keeping your protein intake at a moderate level means you can get your body into ketosis and keep it there. However, that doesn’t mean that you won’t be getting enough protein if you go keto.
To meet your daily requirements, you should eat aprox. 0.8 grams of protein for every kilogram of your body weight. This is easily achievable on a keto diet.
You can get is from eggs, fish, meat, and poultry, as well as plant-based sources.
2. Keto Just Means Low-Carb
Not all low-carb diets are equal.
For many people, a carb intake of 100 grams per day would seem low. However, on keto, that needs to be reduced even further. Ideally, you should only be eating no more than 35 grams of carbohydrates a day on this diet.
If you go above this limit, your body will use those carbohydrates for fuel, bringing your body out of ketosis. As a result, your weight loss will begin to slow.
3. A Keto Diet Isn’t Sustainable in the Long Run
A keto diet is certainly a strict one, in a sense.
In order to reap the benefits, you need to stick to a strict meal plan, making sure you eat the right foods and get the right amounts of each macronutrient.
Many people use this as a short-term way to drop weight. Bodybuilders who are looking to get shredded before a show use it for this reason. However, that doesn’t mean it can’t be used on a long-term basis.
Plenty of people stick to a keto diet for years at a time. The key is to look at it as a lifestyle change, rather than a diet or a quick fix.
It’s ok to slip up from time to time, but as long as you live by the principles of keto for the most part, you can remain consistent overall.
4. There’s No Science Behind the Keto Diet
The keto diet isn’t just a fad with no science to back it up.
There have been lots of scientific studies to prove the benefits of this diet. They prove that it not only helps you to lose weight in a healthy way, but it can also treat several serious health problems.
Check out this post on the Keto Diet (with studies) from Our Paleo Life.
5. You Can’t Do a Keto Diet If You’re Vegan
Since there is a limit to which vegetables you can eat on a keto diet, many people think that it isn’t suitable for vegans. This couldn’t be further from the truth.
For a vegan keto diet, you simply have to choose vegetables that grow above ground (mostly).
This is because vegetables that grow below ground, such as potatoes, carrots, and beets, are higher in carbohydrates. Instead, opt for broccoli, cabbage, cauliflower, green beans, asparagus, tomatoes, and eggplants. Leafy greens are best, so make sure you get enough of those.
Vegans don’t have to give up avocado for a keto diet. In fact, this superfood is perfect for keto because of its high fat content.
Here’s a list of great foods for a vegan keto food plan:
- Nuts and seeds
- Above ground vegetables
- Fermented foods, such as kimchi and sauerkraut
- Vegan cheese products
6. Keto Is Just for Weight Loss
A ketogenic diet will certainly help you to lose weight. However, that’s not all it’s good for.
Keto weight loss is one of the main advantages of the diet. This is what draws lots of people to give it a try.
On top of that, it can also regulate your hormone levels, stabilize your blood sugar, as well as improve your cardiovascular and digestive health.
Since it’s used for the treatment of diabetes and heart disease, it can also reduce your risk of suffering from these health problems.
7. the Keto Diet Makes You Lose Muscle
Since a keto diet has only moderate levels of protein, many people assume that it’s not ideal for building muscle. This isn’t the case.
You don’t need to eat endless amounts of chicken breasts and drink protein shakes every day in order to build muscle. You only need to feed your muscles with enough protein to repair, recover, and grow.
The keto diet provides that.
Combining this way of eating with a consistent strength training program will help you to build more strength and muscle mass.
8. You Can Eat Any Type of Fat
One of the keys to keto weight loss is getting enough fat. In order to make it work, you need to be getting the majority of your total calories from fat.
However, that doesn’t mean you should start reaching for the bacon straight away. You can just get it from any old source.
Stay away from:
- Hydrogenated and partially hydrogenated oils found in processed products like cookies, crackers, margarine, and fast food
- Processed vegetable oils like cottonseed, sunflower, safflower, soybean, and canola oils
9. Ketosis Can Lead to Ketoacidosis
Ketosis and ketoacidosis may sound the same, but the similarities in these two states end there.
Ketoacidosis is a dangerous, sometimes life-threatening condition which occurs when the body doesn’t produce enough insulin. This causes high levels of ketones in the bloodstream, indicated by nausea, vomiting, excessive thirst, and frequent urination.
This is only an issue for those who suffer from type 1 diabetes (generally). If you have a regular pancreatic function, it isn’t something you need to be concerned about.
10. a Keto Diet Doesn’t Have Enough Fiber
A keto diet should have more than enough fiber-that is, as long as you’re eating a variety of foods.
If you’re sticking to a strict regimen of the same small group of foods, you will struggle to get enough fiber. This will undoubtedly cause you some digestive problems later down the line.
However, if you’re getting your fill of vegetables, nuts, and seeds, you won’t have any trouble at all.
11. A Keto Diet Doesn’t Provide Enough Carbs for the Brain
Since the keto diet is very low in carbs, some people worry that it may inhibit brain function. This is a myth.
Brain function is optimized on ketones (not glucose). However, glucose needs are perfectly regulated and created by the body to ensure optimal brain function as needed.
12. Keto Diets Are Dangerous
One of the most damaging keto diet myths is that it’s dangerous.
If you believe this misconception, you’re missing out on all of the benefits the keto way of life has to offer.
People generally have this worry because keto is seen as insufficient for providing vitamins and minerals. However, this can be said about any restrictive diet out there. As long as you are following a keto diet correctly and eating a range of foods, you won’t have this problem.
Learn More About Keto
Now that you know the facts, you can start your keto weight loss journey.
The key to following any diet plan is educating yourself first. You need to know the ins and outs of which foods to eat, in which amounts, and why. That way, you can create a varied meal plan which is easy to stick to.
You’ll also be more satisfied. Dieting doesn’t have to mean counting calories and starving yourself. Try keto and have a little more freedom with your food.
To learn more, read our comprehensive beginner’s guide to the keto diet.