The ketogenic diet has been making airwaves in the diet-sphere, drawing traction and unimaginable attention. While the people are meditating the dos and don’ts of this great diet, the message tends to get a bit jumbled along the way. For this reason, a guide to keto will help you ensure you benefit from the eating habit.
By the time you get the details, it becomes hard to decipher whats valuable noting and what’s good to be ignored.
A ketogenic diet can be any diet that contains a high amount of fat and low carbs that triggers ketosis when consumed. As explained by study.com, ketosis is a natural aspect of the body metabolism process where your body gets the energy from burning the meals you eat.
During this process, ketones are produced, and they will circulate in your bloodstream and serve as a stand-in for carbohydrates. The concept is that reaching ketosis will assist you to accomplish your weight loss goals.
But it is essential to know that the diet was not meant for weight loss. In this article, we’ve revealed the top 5 famous keto diet myths and made things clear to help you decide about the diet.
- 1 Ketoacidosis and Ketosis is One Thing
- 2 A Ketogenic Diet has High Proteins
- 3 The ketogenic Diet is Incomplete and Will Lead to Risky Nutrient Deficiencies
- 4 Ketogenic Diet is Not Good for the Kidneys
- 5 You can Consume Any Fat
- 6 The Brain can Work Optimally without Carbohydrates
- 7 The Diet is a Long-Term Remedy
- 8 Conclusion
Ketoacidosis and Ketosis is One Thing
As mentioned above, ketosis is when the body reaches the optimal fat break down mode. This will only occur when your body is utilizing fats reserves for energy and releasing ketones. So, this shouldn’t be mistaken with ketoacidosis. Ketoacidosis is potentially life-threating condition since the blood is extremely acidic and is mostly found in diabetes patients.
Nevertheless, ketoacidosis can happen in individuals who are using the keto diet since an extremely high amount of ketones will bring this condition. In this case, using a guide to keto will be important. Signs of ketoacidosis comprise thirst, shortness of breath, weakness, blurred vision and abdominal pain.
A Ketogenic Diet has High Proteins
For you to remain in ketosis and out of life-threatening ketoacidosis, you need to reduce instead of increasing protein consumption. According to healthline.com, keto diet is high in fats, deficient in carbohydrates and moderate in protein. So, this means that the misconception about keto diet having high proteins is just a myth.
It is because when protein amount increases, the burning of amino acids contained in protein will make the ketones to increase. Even though that’s is ideal in an average keto user, that might plunge the body into ketoacidosis. Additionally, when the protein consumptions increase, it is transformed into glucose, making the blood sugar go up and trigger the anti-keto effect.
Therefore, when getting into a keto diet, make sure you know the required quantity of proteins. 6-8 % of your daily calories must come from protein for you to stay in ketosis and eliminate the dangers of ketoacidosis.
The ketogenic Diet is Incomplete and Will Lead to Risky Nutrient Deficiencies
Note that the ketogenic diet is known to be the most nutritious and complete diet provided you follow it correctly. Users can achieve the diet through numerous method. The only requisite for attaining the ketosis is to limit the carb and protein intake for the body glycogen stores to be exhausted until the ketosis is achieved.
You can’t do this by taking hot dogs and margarine as this means you are in a risky nutrient-deficient meal. However, if you decide to reach ketosis by consuming fatty diets from quality meat, dairy products, nuts, and many veggies, then you are on a nutrient dense and complete diet.
Ketogenic Diet is Not Good for the Kidneys
There is a misconception that has been circulating that a keto diet has high protein content and can bring kidney stones. However, this myth is obsolete and groundless. The diet has a specific restriction on protein intake. It minimizes any transformation of an excess of proteins into sugar that will destabilize the procedure of ketosis. Note that a keto diet contains a high amount of fats, moderate proteins, and low carbs.
You can Consume Any Fat
The ketogenic diet might appear like a fat-free nutritional diet for everyone, but professionals claim that the diet doesn’t give you an OK to consume from saturated sources. According to some findings, substituting unsaturated fats such as ham, bacon, and sausages with saturated fats like flaxseed, fish, and walnuts is the best way to tow low the risk of heart diseases.
The Brain can Work Optimally without Carbohydrates
You know it’s time for lunch when you are woozy, and your head feels somehow foggy. If you have been hungry, you understand what it feels when the blood sugar level reduces. When that occurs, the brain is begging for glucose, its preferred source of fuel.
Especially when you are starting to get into a ketogenic diet, your brain will need lots of glucose. During the process of the body adapting to fats, people will encounter some signs they do when feeling hungry. The moment your body has adjusted to fat, the brain will transform the ketones as energy.
The Diet is a Long-Term Remedy
For those people who like fatty meals, giving up on carbohydrates tends to be comfortable and they can maintain the ketogenic diet with ease for a long time. However, you shouldn’t stay on a diet over the long term.
The primary reason is that staying longer on a diet will cause muscles loss. Besides triggering strength loss and muscle tone, depletion in lean muscle mass leads to a decrease in metabolic rate. So, this means that your body will breakdown fewer calories than when you began to work out.
Even though the keto diet can help lose weight fast, you only need to use if a few weeks at a time. For example, when you are hitting the gym. Before increasing the workout intensity, make sure you increase the protein and carb consumption.
Keto diet is always secure, and you better give it a shot if you want a lead a healthy life and loss weight. Irrespective of the challenges and short-term negative impacts for first-time users, this is a great dieting habit that gives fast results.
Numerous myths are created around this topic due to lack of the type of discipline, and commitment that is needed to make this process a success. However, using a guide to keto will help you follow the diet religiously to ensure you get the best results.