Keto diet has becoming more popular every year. There are many clinical trials demonstrating high efficacy and safety of cattily. However, there are still many keto diet myths that people believe. Below we refute the most common myths about the keto diet.
Myth # 1 – keto diet is a high in protein and fat diet
The main rule of the keto diet is the reduction of carbohydrates to a minimum amount. Usually in the menu of a person, especially who not keeping a diet, the amount of carbohydrates can reach several hundred grams per day, while on the keto diet you can eat only up to 30 grams of carbohydrates.
An obvious consequence of the carbohydrates exclusion from the diet is the change in the proportion of the rest macronutrients, which are proteins and fats. And here is the mistake caused by the keto diet myth. Keto diet does not involve the high percentage of protein consumption in contrast to, for example, the Dukan diet or Atkins. When compiling the keto menu, it should be taken into account that the predominant component of the diet should be fats (about 80% of calories consumed), and protein should be up to 10%. Only then the body can go into ketosis and receive energy mainly from the ketone bodies.
Myth # 2 – keto diet leads to hypoglycemia and body weakness
Many people are afraid of a strict reduction in carbohydrate intake because they believe in the second keto diet myth. It is about the risk of hypoglycemia, which is an excessive decrease in blood glucose levels. And hypoglycemia can be accompanied by: dizziness and headaches, weakness, muscle tremors, palpitations, impaired concentration or fainting.
Fortunately it’s only keto diet myth. Properly made keto diet menu reduces the risk of hypoglycemia, perfectly normalizing blood sugar levels. This becomes possible because of ketosis, which reduces the need for glucose as an energy source. The organ that is largely responsible for the occurrence of hypoglycemic symptoms is the brain. However, if we supply enough fat according to the keto diet rules, then there will be ketone bodies that brain can use as a source of energy. This minimizes the risk of hypoglycemia.
In addition, limiting carbohydrate intake contributes to the normalization of insulin levels in the blood, which is also important in the prevention of hypoglycemia.
Myth # 3 – keto diet is harmful to health
Some people believe they can get diabetes keeping the diet. This keto diet myth is based on the statement that ketone bodies in urine are presence because of diabetes. Mainly it is really so. But in case of keto diet it is a consequence of a completely different cause.
Ketone bodies are a result of the oxidation of fatty acids appear in the urine when using a keto diet. However, such active excretion does not mean that the body gets rid of them because they are harmful compounds, as in case of most components in urine. The ketone bodies presence in the urine of a man keeping keto diet is the result of exceeding the renal threshold. It is a concentration of ketone bodies in the blood, beyond which they are not filtered through the kidneys and enter the urine. This occurs, among other things, with many soluble vitamins in water.
Myth # 4 – only unsaturated fats should be consumed during the keto diet
One of the biggest keto diet myths is the harmfulness of saturated fats. While unsaturated fatty acids are considered to be very beneficial, saturated fats are often excluded from the diet. Fortunately, nowadays we learn more and more about the role of all fats in ensuring the proper functioning of the body.
It became known that there is no connection between the consumption of saturated fat and heart disease, cancer, overweight or neurodegenerative disorders. Therefore, do not be afraid to consume large amounts of fat on the keto diet, including saturated fats.
Don’t let this keto diet myths mislead you and be the obstacles on the way to your health and the body shape.