The keto diet has gained a lot of popularity during recent times. But with fame comes criticism, it has formed a bad reputation due to some myths. So, let’s debunk them.
MYTH 1: Your body will go into ketoacidosis
False! Ketosis and ketoacidosis are two different process that occur in the body. Ketosis is a safe metabolic process occurring when the body uses fat instead of carbs as a fuel source. On the other hand ketoacidosis is a life threatening condition occurring as a result of complication of type1 diabetes.
MYTH 2: You can eat as much fat as you want
Yes, the keto diet is rich in fats. But that does not mean you have to eat a stick of butter first thing in the morning. The diet does not give you the freedom to eat all kinds and any amount of fats. Because the diet is high in fats, so it is important to make sure your fats are good fats. It’s important to be in calorie deficit state to achieve the best of health. Fat helps in ensuring good satiety allowing you to easily be in calorie deficit state while giving the body right energy throughout.
MYTH 3: Your brain needs sugar, so keto is not a good choice
Yes, the brain does need glucose. But the body can make sufficient amount of glucose from ketones. Also, even on a keto diet we are going to eat some amount of carbs per day which will be converted to glucose. So there is plenty for your brain to function normally.
MYTH 4: It is a high protein diet
A ketogenic diet requires protein to be eaten in moderation. Excess amounts of protein lead to increased production of insulin in the body, which can throw you out of ketosis. The recommended amount of protein per day is 0.8 gram to 1.5 grams per kg of the body weight
Myth 5: It damages your Kidney
Since the diet is not high in protein, it does not damage the kidneys.
MYTH 6: Fruits and Vegetables are a No!
Most fruits and veggies are carb heavy but they shouldn’t be avoided since they contain fiber, minerals and vitamins. Non starchy vegetables such as cauliflower, broccoli, cucumbers and fruits like strawberries, blueberries and raspberries are keto friendly and should be consumed to avoid deficiency’s or constipation.
MYTH 7: It raises cholesterol levels
Since most of the fat eaten on the diet is from good quality sources it does not deem a problem. Also, dietary cholesterol doesn’t affect blood cholesterol levels in healthy individuals. Eating the wrong kind of processed fat can have adverse effects on one’s health. But the body is capable of regulating fluctuations in dietary cholesterol. There is no truth to the fact that eating fat makes you fat.
These are some popular myths that we have debunked in this article. Let us know if there are more myths that need debunking.