8 Keto Diet Myths and Facts: What You Need to Know
Although the conversation about the Ketogenic diet in this article, you will gain insights into the myths and facts surrounding the Ketogenic diet.
Although the conversation about the Ketogenic diet is widespread, many people still find it challenging to tell what is fact or fiction. In this article, you will gain insights into the myths and facts surrounding the Ketogenic diet.
What Is Exactly Is a Keto Diet?
The Keto diet works on the principle that by depleting carbohydrates, you will burn fat for fuel, hence maximizing weight loss. It entails a gradual reduction of carbs intake and replacing it with fats.
Keto Diet Myths/Facts
Here are the common Keto diet myths and facts.
Myth 1: You Can Consume Any Fat
Fact: When practicing Ketogenic, people consume healthy fats. If you want to keep fit, avoid saturated fats, and focus on organic foods rich in fiber. To prevent any stomach discomfort, space out the quantity of your daily fat intake.
Myth 2: Weight Loss is the Only Benefit of Keto Diet
Fact: Contrary to what many believe, the Keto diet has immense benefits other than weight loss. For instance, it enhances cognitive function, boosts gut health, regulates body hormones, and stabilize blood sugar levels.
Myth 3:Don't Need to Exercise
Fact: Exercising is highly recommended when you are on a Keto diet. However, to achieve more out of workouts, ensure you eat adequately, and allow enough time for recovery. To exercise, you may need more carbs, and it is essential to up your carb consumption on workout days.
Myth 4: Your Muscle Mass Will Reduce
Fact: As opposed to the myth, people who follow the diet while doing strength exercises gain muscles.
Myth 4: It Is Characterized By Fatigue
Fact: During the adjustment period of the diet, you may feel tired, but that condition will diminish with time. More importantly, not everyone experiences fatigue during dieting. However, if you encounter it, bear in mind that it won't last beyond a week.
Myth 5: The Diet is for a Short Period
Fact: The duration of the diet intake depends on your health and fitness goals. In most cases, the standard period is between three to five months. After this phase, you may revert to your regular eating patterns for some weeks.
Myth 6: There is no Science behind the Diet
Facts: Several scientific studies support the Ketogenic diet. For instance, particular research shows that the diet was initially created to help epileptic patients regulate seizures. Additionally, the diet helps reduce or maintain body weight.
Myth 7: Rich in a Lot of Fats and Proteins
Fact: The diet doesn't contain high fats and proteins. Depending on one's training goals, the macronutrient is apportioned based on individual requirements. For example, the typical macronutrient split for this diet includes low carbs, high fat, and moderate protein.
Myth 8: Causes Heart Attack
Fact: Keto diet encompasses the intake of saturated fats, which doesn't cause a heart attack.
This diet can help you improve your fitness and health goals. If you want to succeed from the diet, it is vital to scrutinize the myths surrounding the diet and adopt the evidence-based facts
The Keto Diet and Weight Loss
If you have had a desire to shed some extra pounds, then perhaps you could have come across a ketogenic diet, which is popularly known as the Keto diet. It is a popular weight-loss plan that promises significant weight loss in a short time.
But far from what most people believe it to be, the diet is not a magical tool for weight loss. Just like any other diet, it takes time, requires a lot of adjustment and tracking to see results.
What is the Keto diet?
The keto diet is aimed at putting your body in Ketosis. This diet plan is usually low carb with a high intake of healthy fats, vegetables, and sufficient proteins. In this diet, there is also an emphasis on avoiding highly processed foods and sugars.
There are several types of Keto diets: standard ketogenic, cyclical, targeted and high-protein diets. The difference in them depends on the carb, intake. The standard ketogenic diet is low carb, high fat and adequate protein is the most recommended.
Is the Keto Diet Safe?
Most critics of the Keto diet say that it is not safe because of the emphasis on consuming high-fat content. This is guided by the misconception that fats are bad for you. On the contrary, healthy fats are actually very good for you.
With this diet, you get lots of fats from healthy sources like avocado, nuts, fish, butter, eggs, coconut oil, palm oil, seeds like chia, and red meat.
How Does the Keto Diet Aid in Weight Loss?
So how does the keto diet really work and help your body lose excess pounds? When on a high carb diet, your body uses glucose from carbohydrates and sugars to fuel body activities. When on a ketogenic diet, you supply the body with minimal amounts of carbs and sugars.
With reduced sugar and carbs supply, the glucose levels in the body are depleted causing the body to look for alternative energy sources. The body, therefore turns to stored fats for energy which is why the Keto diet leads to weight loss.
This condition where your body burns fats for energy other than carbs is called ketosis. When your body goes into ketosis, it produced ketones as the fuel source rather than depending on glucose. Ketones and glucose are the only two power sources that fuel the brain.
Benefits of Ketosis and the Keto diet
Besides just aiding in weight loss, putting the body in ketosis comes with other health benefits too. Here are some of them:
- Enhanced mental clarity
- Improved physical energy
- Steady blood sugar levels make it a good remedy for epilepsy and diabetes
- Improved and enhanced skin tones
- Lower cholesterol levels
- Hormone regulation especially in women
The Ketogenic diet is one of the best diets you can follow for weight loss and enhance your overall health. The diet can also be used for children who are overweight. There are numerous studies that support the diet showing significant results, especially when coupled with.
Mathenge Kabui Is an expert author on matters to do with weight loss.