8 myths and realities of the ketogenic diet: what you need to know

Although the conversation about the ketogenic diet is widespread, many people still find it difficult to know what is fact or fiction. In this article, you will learn about the myths and facts surrounding the ketogenic diet.

What exactly is a Keto diet??

The Keto diet works on the principle that by running low on carbohydrates, you will burn fat for fuel and therefore maximize weight loss. It involves a gradual reduction in carbohydrate intake and its replacement by fat.

Myths/realities of the ketogenic diet

These are the common keto diet myths and facts.

Myth 1: You Can Eat Any Fat

Done: By practicing Ketogenic, people consume healthy fats. If you want to stay in shape, avoid saturated fats and focus on organic foods rich in fiber. To avoid stomach upset, space out the amount of fat you eat per day.

Myth 2: Weight loss is the only benefit of the Keto diet

Done: Contrary to popular belief, the Keto diet has immense benefits other than weight loss. For example, it improves cognitive function, increases gut health, regulates the body’s hormones, and stabilizes blood sugar levels.

Myth 3: You don’t need to exercise

Done: Exercise is highly recommended when you are on a Keto diet. However, to get more out of workouts, be sure to eat properly and allow plenty of time for recovery. To exercise, you may need more carbohydrates and increasing your carbohydrate intake on training days is essential.

Myth 4: Your muscle mass will shrink

Done: Contrary to myth, people who follow the diet while doing strength exercises gain muscle.

Myth 4: It is characterized by fatigue

Done: During the diet adjustment period, you may feel tired, but this condition will subside over time. More importantly, not everyone experiences fatigue while dieting. However, if you find it, keep in mind that it will not last more than a week.

Myth 5: The diet is for a short period

Done: The duration of dietary intake depends on your health and fitness goals. In most cases, the standard period is three to five months. After this phase, you can go back to your usual eating patterns for a few weeks.

Myth 6: There is no science behind the diet

Acts: Several scientific studies support the ketogenic diet. For example, one particular piece of research shows that the diet was initially created to help epileptic patients regulate seizures. In addition, the diet helps reduce or maintain body weight.

Myth 7: Rich in many fats and proteins

Done: The diet does not contain fat and high protein. Depending on one’s training goals, the macronutrient is distributed based on individual requirements. For example, the typical macronutrient breakdown for this diet includes low carbohydrate, high fat, and moderate protein.

Myth 8: Cause a heart attack

Done: The ketogenic diet encompasses the intake of saturated fats, which do not cause a heart attack.

final thoughts

This diet can help you improve your fitness and health goals. If you want to be successful with the diet, it’s vital to break down the myths that surround it and embrace the evidence-based facts.