In the last few years there has been tons of media and headlines circulating about the most recent “fad diet” out there - the ketogenic diet, or keto as it is commonly referred. With all of it’s touted benefits like mental clarity, decreased hunger, more energy, stabilized blood sugar and most commonly - quick weight loss - it’s no wonder so many people are curious to want to try it for themselves. But it’s important to always do your own research before implementing any diet and lifestyle changes to ensure it’s a good fit for you. The more informed you are about what keto is, and what keto isn’t the better off you’ll be to set yourself up for success!
GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!
Let’s take a look at the 12 most common keto myths out there, and shed some light on what’s true or untrue so you can feel fully confident in living a sustainable, keto lifestyle.
TOP 12 KETO WEIGHT LOSS MYTHS:
MYTH 1: KETO IS TOO RESTRICTIVE
Reality: There is an abundance of food you can consume on a keto diet, and a keto alternative for almost everything.
Focusing on whole foods such as meat, poultry, fish, seafood, cheese, cream, nuts & seeds, olives, non-starchy vegetables, leafy greens, lemons, limes, berries, avocados, pickles, and fermented foods is recommended to make up the majority of your keto diet to ensure that you are consuming nutrient-dense foods. But there are also keto or low carb alternatives to most processed foods like breads, wraps, pastas, or rice. Basically anything you want to eat following a “Standard American Diet” you can find or create a keto alternative for!
MYTH 2: KETO IS ONLY FOR WEIGHT LOSS
Reality: The keto diet has been shown to have many benefits aside from just weight loss. Some of these benefits include regulating hormones, improved cognitive function, increased energy, stabilizing blood sugars, improving digestive health, and decreasing risk of certain diseases like diabetes and heart disease.
MYTH 3: INTERMITTENT FASTING IS A MUST ON KETO
Reality: Intermittent fasting is completely separate from a keto diet. Everybody is different, and should always do what feels best for them. It is extremely common on keto to experience a reduced appetite, and controlled cravings which makes it easier to incorporate Intermittent Fasting. However, it is not absolutely necessary in order to achieve or maintain a state of ketosis.
MYTH 4: I CAN EAT ALL THE BACON, CREAM, & BUTTER I WANT ON KETO.
Reality: You can eat high fat foods such as bacon, cream, and butter, BUT - calories still count! So while you can enjoy some satiating, delicious, high fat foods they are still dense in calories, and high in saturated fats, and should be limited. It’s still important to include heart healthy unsaturated fats such as avocados or olive oil into your keto diet.
GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!
MYTH 5: YOU CAN’T EAT FRUIT & VEGGIES ON KETO BECAUSE THEY’RE HIGH IN CARBS.
Reality: Eating whole, unprocessed foods are an important source of vitamins, minerals, antioxidants and fiber and can easily be included in a keto diet. An extremely common side effect of a keto diet is constipation. Fiber + water are the two main components in making bowels move! So including fruit and veggies that are high in fiber are an important factor to a healthy digestive tract on keto. On a keto diet the best produce to stick to are non-starchy vegetables, leafy greens, avocados and berries.
MYTH 6: KETO MAKES YOU TIRED AND SLUGGISH
Reality: When you first start a keto diet you may experience what is known as “the keto flu”. This is when you may feel fatigued, or experience headaches and muscle aches. Generally, this is just an adjustment period as your body shifts from burning glycogen (carbs & sugar) to using fat as fuel. The good news is - “keto flu” is optional! It is often brought on by an initial electrolyte imbalance as you make the transition. So if you supplement your electrolytes properly from the start, “keto flu” can be completely avoided.
MYTH 7: KETO RAISES CHOLESTEROL
Reality: While there needs to be more long-term research in this area, clinical trials have shown that lower carbohydrate diets may actually improve cholesterol and protect against major cardiovascular diseases. Incorporating a balance of animal and plant based fats such as avocados, olive oil, fatty fish, and nuts & seeds is a good way to include unsaturated fats that may help lower LDL cholesterol.
MYTH 8: I NEED TO GET MY FATS IN ON KETO
Reality: Most would agree that you should use your fat macronutrient as a lever to help with satiety on keto. That basically means if you’re tracking your macros, you do not need to hit the exact grams of fat for the day. When you eat more fats, your body will choose to burn that first, before going to the “reserves” or fat stored on your body. So if your main goal is weight loss, don’t worry about “getting your fats in” - just eat enough so you don’t feel hungry anymore.
GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!
MYTH 9: YOU HAVE TO STAY UNDER 20 NET CARBS ON KETO
Reality: Everybody is different, and therefore the amount of carbs you should eat depends on your goals and personal health. 20 net carbs is a great place to start for beginners to ensure you enter a state of ketosis. But some people may be able to increase that number based on height, weight, physical activity, etc. You can use a blood meter to test your ketones and determine your specific carb threshold.
MYTH 10: HIGHER LEVELS OF KETONES = BETTER RESULTS
Reality: Being in ketosis is more important than the level at which you’re in ketosis, or the amount of ketones. As long as you’re in ketosis, you’re burning fat. A higher level of ketones in the blood may increase other benefits, but it does not necessarily mean greater fat loss.
MYTH 11: CERTAIN FOODS ARE “NOT ALLOWED” ON KETO
Reality: Ketosis is a state of being, not a specific food. Certain foods that are known to spike blood sugars and will absolutely knock you out of ketosis should be avoided. However, what matters is the total carbohydrate load of the food. The most important factor is your overall intake for the day. For example, if you wanted to eat 1 small apple and kept all your remaining foods for the day at zero or minimal carbs, you would still be in ketosis. You may CHOOSE to avoid things like carrots, tomatoes, and corn for example, but recognize that it is a choice and not an absolute rule. The most important thing is that your carb count is where it should be, and your keto lifestyle is sustainable.
GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!
MYTH 12: KETO IS THE BEST WAY TO LOSE WEIGHT
Reality: There is no 1 diet that is best for everybody. Just because you know someone who was super successful at losing weight on keto doesn’t guarantee it will be the same for you. ALSO, the rate at which you lose weight on keto will vary. Some people lose weight quickly, some people lose weight slowly, some people have a lot to lose, some people have a little amount to lose. So stop comparing - everyone is on their own journey. There is no one size fits all solution to weight loss. The best diet to lose weight and feel healthier is the diet that is sustainable FOR YOU.
What are some of the biggest keto myths you’ve encountered? Since keto is fairly new and currently so popular there will always be cheerleaders and naysayers. The truth is that there is still a lot of research that needs to be done long term to know all of the effects of living a keto lifestyle. But if you’re willing to give it a chance you may discover it to be the most optimal and sustainable for your health, goals, and weight loss. If you’re new to keto, or you’ve been doing it for a while but feel like you’re struggling to stay consistent click here to learn more about how I can help support you in achieving your keto goals.
