In case you missed our entries about the keto diet, you can go here to learn about how it works and here to see how it’s different from a low-carb diet. In this post we’ve compiled a list of common misconceptions about the keto diet to give you a little bit more clarity on what it’s really about.
Myth 1: You get to eat a lot of protein. According to the classic ketogenic diet, it is advised that your daily intake comes from 70-80% fat, 5% carbohydrates, and 15-20% protein. To put this in context, 15 to 20% protein translates to about 75 to 100g of protein for a person who is eating 2,000 calories daily. When protein is consumed is amounts that exceed a person’s basic needs, the body can convert that protein to sugar, which can prevent ketosis. For these reasons, eating a moderate amount of protein—which is also recommended by the Dietary Guidelines for Americans—may be best while following a keto diet.
Myth 2: Keto is bad for my cholesterol. Though saturated fat is notorious for wreaking havoc on cholesterol levels, some researchers suggest that high saturated fat intake in the context of the ketogenic diet has little to no detriment on heart health. This is because studies done on the keto diet have generally shown elevated LDL levels with little to no effect on HDL and triglycerides and improvements in blood sugar control and weight. The thought process behind this lies in the function of insulin, a hormone that regulates blood sugar and affects how our bodies store glucose and fat. Because insulin is released when blood sugar rises, regularly eating meals high in saturated fat along with carbohydrates will promote fat storage, and chronically lead to a cascade of inflammatory events, which can increase risk for heart disease. Although a meal with little to no carbohydrates will still trigger some insulin, the body is also poised towards converting body fat into glucose to maintain normal blood sugar levels. Ultimately, this balance is thought to maintain and/or improve cholesterol as a whole. It also important to note that most of these studies also lasted a maximum of 3 months; because the science is still unfolding, it is difficult to determine the long-term effects on heart health. Always be sure to talk with a registered dietitian before deciding whether keto is the right fit for you.
Myth 3: So that must mean I can eat as much saturated fat as I want. Not exactly. Although it is natural to eat more saturated fat on a keto diet, we recommend that the majority of fat calories in your diet come from healthy, unprocessed fats, including olive oil, avocados, nuts, seeds, eggs, and fatty fish. Alongside preventing deficiency, consuming adequate amounts of these fats have been shown to improve heart health, blood sugar control, and cognitive function among other things. Accordingly, we also recommend that you avoid processed fats, like trans fats, and high amounts of pro-inflammatory oils, such as corn, sunflower, peanut, and soybean varieties, as they have been linked to obesity, heart disease, type 2 diabetes, and inflammation.
Myth 4: You need to eat less than 20g carbs/day to be in ketosis. The amount of carbs you can eat to stay in a state of ketosis, also known as your carbohydrate threshold, varies from person to person. This is generally impacted by gender, age, lean body mass, genetics, and physical activity. To put this into extreme context, studies have shown that some individuals (like ultra-marathon runners) are able to eat as many as 120g carbohydrates daily and still be in a state of ketosis – crazy right?! To reach ketosis, we suggest keeping carbs under 50g day, then making changes from there based on your dietitian’s recommendation.
Baked Eggs and Bacon Avocados is one of the recipes available on our Keto Meal Plan.
Myth 5: The fatigue is real. In the initials stages of going keto, it is common to have symptoms including GI distress, nausea, and lethargy. This is because your body is adjusting from burning sugar to instead burning ketones as fuel. The carb withdrawal should pass after a few days though. If you are experiencing keto flu symptoms, try to stay hydrated, get enough rest, and get enough nutrients from whole foods including non-starchy vegetables and low-carbohydrate fruits.
Myth 6: Keto is the best way to lose weight. Since the premise of the ketogenic diet isn’t to necessarily restrict calories, technically you can lose, maintain, or gain weight depending on how much you are eating. That being said, the keto diet might help with weight management both from a hormonal and metabolic standpoint. Fat takes longer to digest, compared to carbs and protein, thereby increasing satiety after eating a meal. The metabolism and production of ketones also burns more energy compared to carbohydrates, which can naturally increase calorie expenditure.
Myth 7: Your chances of deficiency in vitamins and minerals escalate. If you’re doing keto right, this shouldn’t be the case as there are plenty of nutrient-dense foods that are low in carbohydrates. To keep your nutrient levels in check, opt for a variety of low-carb fruits, non-starchy vegetables, nuts, and dairy.
Keto-friendly Nutty “Granola” with Yogurt can be made for breakfast or to have as a snack.
Myth 8: Your brain needs sugar to survive. Your brain is dependent on glucose as its primary source of fuel, but it is also capable of using ketones for energy. This is because when the body is starved of food (or glucose), it adapts to keep the body functioning at its best. Although kicking your body into a state of ketosis may initially slow your cognitive ability (see myth #6), preliminary research shows that it may improve memory and prevent neurodegeneration in the long term.
Myth 9: Going keto is difficult and doesn’t fit with my lifestyle. We get that making any lifestyle change can seem challenging at first, so let us make it easier for you. Subscribe to our 4-week keto plan today for curated recipes (that you will never guess are keto), grocery lists, and more that will help set you up for success.
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