Popular myths about the keto diet

Popular myths about the keto diet

 Popular myths about the keto diet

Due to its effectiveness in weight loss and its many health benefits, the ketogenic diet is becoming increasingly popular. As a result, many legends appeared, some of which are widespread.

 

Popular myths about the keto diet
Popular myths about the keto diet

You may have come across many of them on different forums, blogs, social networks, YouTube videos, etc., and you may have become a victim of some of them. This article contains the most popular.

Myth #1: Calories Don't Matter / You Can't Gain Weight on Keto

 

Unfortunately, the keto diet isn't magic, but calories still matter. You cannot eat an unlimited amount of food and wait until it is not deposited in your body as fat.

If you eat more than you burn, you gain weight, and the keto diet does not put you at risk. However, most of the foods you'll eat during the keto diet are very nutritious and well-filled, which is a definite plus because you'll be eating less.

 Related: The principles of eating in the KETO diet


Myth 2: During the keto period, you will never feel hungry

 

If you're in a calorie deficit, especially if you're already close to your goal, hunger is a perfectly normal feeling, and you'll most likely feel it. You have to understand that hunger is a natural part of the weight loss process, so you need to learn not to snack whenever you feel a little hungry - especially if you are likely to miss, and not hungry.

The keto diet helps most people feel less hungry, but it doesn't make the hunger go away completely.

Your body loves balance and will fight against any drastic changes in your weight, especially if you are overweight.

Keep in mind that prolonged aerobic workouts that help create a large calorie deficit can leave you feeling hungry the next day.

 

Myth #3: Keto is a free license to consume 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 bit of fat to make up for the calories that were coming from carbs.

However, the keto diet will drastically change your eating habits, and adding an unlimited amount of fat will be counterproductive. After all, if you want to lose weight, some of the fat has to come from your body, not your plate.

 

Fat is also high in calories: a gram of fat equals 9 calories (compared to 4 calories per gram from protein or carbohydrates).

Keep in mind that the ketogenic diet was first formulated for people with epilepsy and that medicinal keto (which is meant to combat epilepsy) has a lot of fat in your village. On keto, it is not necessary to lose weight.

 

Yes, keto is a high-fat, low-carb, moderate-protein diet, but that doesn't mean you can eat all the fat you want.


 Related: 33 questions with answers in KETO

Popular myths about the keto diet
Popular myths about the keto diet


Myth 4: The deeper the state of ketosis, the more fat you will lose

 

Measuring ketones is a complicated process, but it isn't even necessary.

If you use urine sticks to measure ketones, you need to know that your body will adjust to ketosis, and after a while, your kerosene will not overflow with ketones, this is how the sticks to measure. Deep purple does not mean faster weight loss.

The same goes for other measurement methods - fat loss will be based primarily on a calorie deficit, not the number of ketones you produce.

 

Myth 5: You should only consume minimal protein

 

The amount of protein depends largely on your goals, activity level, and specific preferences.

Yes, some of the protein will turn into glucose - but your brain needs a little bit of glucose to function - this process (called gluconeogenesis) depends on demand, not the energy source.

Consuming tons of protein is not necessary and can be very expensive. However, there is no need to be afraid of protein and try to avoid it. If you want to preserve your muscle mass, you need to make sure that you are consuming it adequately.

 

Myth 6: Keto is the healthiest diet.

 

The ketogenic diet is an excellent choice for a large percentage of the population and helps fight many serious health issues.

However, while some people are successful on the keto diet and decide to stick to the diet for many years (or even a lifetime), others may find it difficult to follow or enjoy all of its rules.

To maintain your weight, you need to make sure that you stick to your new diet in the long run, and after two months you will not go back to eating harmful foods.

Remember that most of the benefits of keto appear when your body adjusts to fat, which usually takes 4 to 6 weeks. Therefore, if you only 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 the carbohydrates come from

 

Five grams of carbohydrates from spinach - far from five grams of carbohydrates from dextrose, which is part of meat delicacies. Spinach is more nutritious and will provide you with trace elements (like magnesium and potassium, which are essential to a keto diet), while dextrose will not give any of these benefits.

Since the amount of carbohydrates is severely restricted, you need to plan your diet strategically and choose healthy, whole foods. The best option would be most green vegetables.

 Related: Custom Keto Diet Reviews - Does this 8-Week Weight Loss Diet Work?


Myth 8: Going over pure carbs a day will get you out of ketosis, and you'll get the keto flu again.

 

20-30g of pure carbohydrates per day is considered a kind of protective barrier. You'll be in ketosis if you limit your carbs to this rate, but that doesn't mean that's your maximum carb, which you can eat each day to stay in ketosis.

In fact, the amount will be different for most people, and once you've adapted to the fat, you can experiment a little. This depends on a number of factors, such as activity level, metabolic flexibility and insulin resistance.

 

If you would like to learn more about the keto diet, please visit : KETO DIET

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