Keto diet has extreme myths attached to it! Some claim that it’s the perfect human diet, whereas others claim it to be the potentially harmful fad. Before committing, let’s have a quick look at the facts about this low-carb diet.
Myth: The keto diet is only for weight loss
Fact: The benefits of this diet extend far beyond weight loss! It helps in improving digestive health and cognitive functioning. It regulates hormone production and also reduces the risk of certain diseases and disorders like diabetes or heart disease.
Myth: Keto is a high-protein diet
Fact: Low carb doesn’t always mean high protein. On a high-protein diet, 30-35% of your calories should come from protein sources which do not happen on a Keto diet. If you are following a Keto diet, 75% of your daily calories come from fat, 5% from carbohydrates, and 20% from protein.
Myth: You Can Eat Any Type Of Fat
Fact: On a keto diet, fat is the primary energy source, so choosing healthy types and eating the right amount is important. It doesn’t give you the green signal to fill up on saturated sources. Instead of consuming saturated fat, choose omega-3 fatty acids and unsaturated fats from nutrient-dense, whole foods like extra virgin olive oil, nuts, seeds, and fatty fish.
Myth: Alcohol consumption Is highly restricted on keto
Fact: Most of the beer and wine are generally carbohydrate-heavy, so you can avoid them. But still, there are some keto-friendly light beers and dry wines which have low to no carb. So, you have to be a bit more conscious while choosing the best liquor options for yourself.
Myth: Ketosis and Ketoacidosis are the same things
Fact: Ketosis is a metabolic state where your body uses fat stores for energy and produce ketones.
But don’t compare or confuse it with ketoacidosis, a complication of diabetes in which the body’s blood gets highly acidic because it does not get enough insulin but ketone levels are simultaneously high.
Myth: The keto diet Is the best way to lose weight
Fact: If one person has lost weight successfully on a keto diet that doesn’t mean it is the right diet for you as well. Keep in mind that there’s no right diet for everyone. Don’t just start following the trendy diets blindly. It is always better to find an eating plan that you can be consistent with.
Myth: The diet is a long-term solution
Fact: The keto diet is beneficial for quickly losing weight but it’s best to follow this for no more than a few weeks at a time. This is because sometimes eating a diet high in fat and low in carbs might lead to heart rhythm problems, vitamin or mineral deficiencies, bloating, and other digestive discomforts.
Myth: Keto is bad for heart health
Fact: No doubt, on keto, the majority of your diet comes from fat (60-75%). But when done right, the ketogenic diet includes a variety of plant-based fats and lean sources of animal protein which are good for the heart and also help in lowering triglycerides and raising HDL. On the other hand, it is weight loss that can temporarily elevate your cholesterol.
Myth: Keto Is not okay for diabetics
Fact: In fact, it is the most promising diet for people with Type 2 diabetes as it allows to manage blood sugar or glycemic levels at a low but healthy level. The carbohydrate restriction in diet can help to eliminate large spikes in blood sugar, reducing the need for insulin.
Myth: Keto causes fatigue and headache
Fact: On keto, it’s quite common to experience some flu-like symptoms like fatigue, headaches, and muscle aches which are short-lived. These side effects are actually because of ‘keto flu’, a good sign that the diet is working, and the body is switching over from burning glucose as fuel to burning fat. Don’t fret! It usually lasts only 3-4 weeks.
By Dr Seema Nanda
Refer to her blog for more updates on Health and Wellness.