In this modern rush of life, people don’t have so much time to look upon their health and choose a nutritious diet plan. Moreover, the perception of food has changed from taste to looks, i.e. foods need to be equally tasty, beautiful and fancy. Today, youngsters and adults are more inclined towards high-calorie junk foods due to which everyone is a victim of some of the other chronic health issues.
To cope up with such ailments, people have to check their eating habits and follow some specific diets as prescribed by physicians. Nowadays nutritionists often recommend keto diet. It is a fat-rich diet and has a large number of benefits including weight loss, blood sugar control and cure of epilepsy.
As it is a low carbohydrate and high fat containing diet, fatty food lovers do not face too much problem shifting into a ketogenic diet but few myths lurk in people’s mind. Here is a list of few myths with facts related to keto diets that should be significantly debunked:
- Ketosis and Ketoacidosis are the same things
Ketosis is that state of the body when it is in the optimum fat burning mode. Such a state is achieved when your body has sufficient fat content and very low or no carbohydrate. The body brakes down fat into ketones to obtain energy.
On the other hand, ketoacidosis is a rare state in diabetic patients who follow ketogenic diets. In this case, the ketone content in the blood gets very high making it highly acidic and hence, life-threatening. So, for diabetic patients, it’s better to consult the doctor beforehand.
- Keto diets are high in protein
Keto diets are moderate protein and high-fat regimes. The ideal proportion of nutrients for ketogenic diet weight loss is 70 percent fat, 25 percent protein and 5 percent carbohydrate.
According to dieticians of Rush University, to stay out of the danger of ketoacidosis, one must reduce the protein consumption and increase fat content in one’s diet. This is because if the protein content gets high, a breakdown of same into amino acids can also increase ketone level in blood which, in turn, can make the blood acidic.
- You can eat any type of fat
The keto diet doesn’t allow you to intake unsaturated fats.
According to the Journal of American College of Nutrition; on keto dieting, you should always replace unsaturated fats like ham, bacon, sausages, etc. with saturated fats like fish, walnuts, flax seeds etc. It is more effective when it comes to reducing the risk of cardiovascular ailments.
It is rather better to consume high-quality fat such as virgin olive oil, fatty fish, nuts, eggs, etc.
- You can lose muscle mass on a keto diet
This is again not always true. People who actually believe these myths don’t know how the process of muscle building works! It is definitely possible to gain muscle mass while you are on a keto diet.
Eating enough protein, surplus calorie and proper training can increase hypertrophy of your muscles.
- Everyone on this diet becomes a victim of keto flu
Every individual has his unique body capability and adaptability. Hence, their bodies react to ketosis differently. Therefore without a detailed diagnosis, it is quite difficult to guess what will be the side effects of ketogenic diets, how severe it will be and how to combat such effects.
Some people adapt to keto quite easily while others have to fight numerous disorders like digestive issues, fatigue, dizziness etc.
- You will always feel less energy and brain functions optimally
This is again not true. Instead, the body performance increases up to a great extent within a few days of ketos, and this is proved by a research of National Center for Biotechnology Information U.S.A.
The study refers that the body reacts differently for few days but once the brain starts using ketones as fuel there is an overall increase in concentration, intelligence, mental and physical stability.
- You can occasionally cheat with keto dieting
It is not always possible for someone to follow strict dietary guidelines. But remember that cheating on a keto diet or increasing your carbohydrate intake can transit you out of keto often affecting the metabolism and body performance.
Again shift back to ketosis by increasing fat intake and decreasing carbohydrate may take several days to suit the body and show significant results.
- Both men and women follow keto in the same way
Women are far more sensitive to diet changes and weight loss compared to men. Women can follow ketogenic diet weight loss process and intermediate fasting, but they should do it with much more precaution and care.
Nutritionist recommends women to follow an alkaline diet in addition to a keto diet. They should include a lot of non-starchy vegetables in their diet so that they can get enough nutrients and electrolytes.
- Keto is a long-term solution
People who love fatty foods can cut down their carbohydrate intake and give up to ketos with ease over a very long period of time. This is the main reason why ketogenic diet weight loss is in huge rage nowadays!
But according to a report of Strength and Conditioning Journal 2017, keto diet is not a permanent health solution. Keto diets sometimes reduce muscle strength, decrease metabolism rate and often lead to muscle loss. Researchers argue that keto dieting is rather beneficial for a quick weight loss and people should not follow it for more than 2-3 weeks.
Nutrients like proteins, carbohydrates, fats and vitamins are very essential for our day to day life and activities. The nutrient requirements vary from person to person depending on their physical appearance and lifestyle.
A ketogenic diet is a perfect solution to fight away with Type-2 diabetes and other cardiovascular diseases. With keto cycling, it is entirely safe for many people to achieve long term health goals.
Under the supervision of an expert nutritionist, you can follow a happy diet!