The trending Keto diet that focuses on a low- carb diet plan has raised many questions, some in its favor and some calling it an unhealthy fad. Does Keto work? Is it a ‘one size fits all’ diet plan? What are its side- effects? What makes it work? Why would it fail? GlobalSpa helps you demystify ten myths about the keto diet, and spells the truth.
Ketogenic, or what’s more commonly called keto, is a popular diet plan with low-carb and high-fat intake. The diet works by adjusting the body from using glucose as the primary source of energy to using ketones, i.e. fat. But like any diet plan, keto has its own set of conceptions people tend to believe regardless of them being true or not, and that’s exactly why we decided to decode some of the many misconceptions revolving around about keto.
Take a look:
- It only works for weight loss.
The keto diet might’ve started trending for its benefits on weight loss but it’s a misunderstanding, though common, that it’s the only thing it’s useful for. Studies have recently revealed that keto diet helps in various other ways like improving gastrointestinal problems, cognitive functioning, and normalizing blood sugar level. Revelations that it could help prevent the risk of diabetes and cardiovascular diseases have also risen.
- You’ll always be exhausted and frustrated.
It can’t be denied that initially you will feel exhausted and down but with time as the kitosis hits, your body will start feeling more energetic. People have even reported their focus and concentration had increased just weeks after putting on the keto diet. It’s only a matter of time that your body gets used to its new fuel system. So no, you’re not going to feel tired and moody all the time.
- Keto and exercise don’t work together.
Recent studies have revealed that college-aged men working out while being on keto diet has helped in muscle gain and improved strength. Not because of the diet but because it has no direct affect on your muscle gain or loss. Though it’s required you take it easy the first few weeks, once your body has adjusted to the diet you can always get back to your usual regime. On or off keto, exercise is always a good thing.
- Everyone has the same carbohydrate requirements.
The keto is a low-carb diet which means you’re required to cut down your daily carb intake, that too by a big margin. On average, 225 to 325 grams of carbs is recommended but keto reduces it to 20 to 50 grams only. However that’s not the case with everyone. Studies have suggested that the amount of carbs that you should be taking on keto is actually dependent on your own personal health. Meeting a dietician would be a good start to understanding how many carbs your body actually needs. It might be different for you than what works for your friend.
- Fluctuating on the diet is okay.
It is not okay. Consistency is the key to success and the same goes for keto diet. Seesawing on and off can throw your body off kitosis, that is, exchange of carbs by the body with fats for producing energy- the very process the diet works on. Cheating on keto will only make your body transition back to normal and the weight that you’ve lost is bound to come back just the same. Make sure you’re not having cheat days and stick to your meal plans.
- You can’t eat produce on diet.
Fruits and vegetables are good sources of carbohydrates, yes, but they’re also important for antioxidants, fiber, minerals and vitamins. Abandoning these natural nutriments can cause many problems, one of which is constipation. Although some are off the list, you can always opt for vegetables like cauliflowers, cucumbers, broccoli, mushrooms, avocados and spinach. Fruits you can consume consist of berries like raspberries, blackberries, strawberries and cantaloupes.
- High-fat + low-carb diet = High-protein diet
That is one very wrong equation. Excess protein in your body gets converted into glucose, throwing your body off kitosis. Not only that, the amino acids in proteins when disintegrate increase ketone levels in the body which can prove problematic for a follower considering they already have high ketones. In reality, the diet suggests only 70% fat, 20% protein and 5% carbs.
- You can’t drink alcohol.
Not true. While not all alcoholic drinks are on the table, there are some. Pure alcoholic drinks like rum, vodka, tequila, whiskey, red wine and white wine are keto-friendly. For mixers, sugar-free tonic water and diet soda can be used. Reminder: moderation is key. Even though there’s a whole spectrum of alcohol to choose from, stay grounded as to not make it part of your daily routine. It can end up reducing fat loss and eventually failing the diet.
- Keto works the same for all genders.
Women, as a fact, are more prone to changes and effects of diets as compared to men. Part of the reason why keto works different for men and women is because of estrogen present in females. Keto works well for both, no doubt, but women are tended to do so carefully. Women are suggested to consume an alkaline diet along with keto to make sure their pH levels are maintained and body changes are healthily brought about. Reducing stress levels and its causes is also recommended.
- Keto is a long term/short term diet.
It’s been debatable whether keto is a long-term solution or short. However newer research has come to prove it’s neither. People have different blood sugar responses to the same foods which implies – keto is not the answer for everyone. It’s about finding the right diet for you, and it may or may not be keto. You can always meet up with a dietician to analyze what works best for you and your body.
Rumor has it: the myths have been busted! We assure you can trust this one.
