What is Keto Diet?
Keto Diet - Because of its effectiveness in weight loss and many health benefits, ketogenic diets are increasingly increasing. As a result, many myths are circulating, and some of them are quite widespread.
You’ve probably met many of them on various forums, blogs, social media, videos on YouTube, etc., and maybe even a victim of one of them. This article contains the most popular ones.
Myth 1: Calories don’t matter / you can’t gain weight during keto
Unfortunately, the keto diet is not magical, but calories are still important. You can’t eat an unlimited amount of food and wait for it not to be absorbed into your body in the form of fat.
If you eat more than you burn, you gain weight, and keto does not make you inaccessible. However, most of the food you eat during the keto diet is very nutritious and well-fed, which is a benefit as you will eat less.
Myth 2: During keto, you will never feel hungry
If you have a calorie problem, especially if you are already close to your goal, hunger is a completely normal feeling, and you will find it. You need to understand that hunger is a normal part of the weight loss process, so you need to learn not to eat whenever you feel a little hungry – and especially if you may lose weight, and are not hungry.
The Keto diet helps many people feel less hungry, but it does not eliminate hunger.
Your body loves to balance and will fight any major changes in your weight, especially if you are overweight. Remember that prolonged cardio use which helps create a significant calorie deficit can make you feel hungry the next day.
You May Like: 7 Habits to Live a Healthy Lifestyle
Myth 3: Keto is free to eat a large amount of fat
You need to make sure you eat enough protein to maintain your weight, but you need to add a little fat to compensate for the calories from carbohydrates.
However, keto will drastically change your eating habits, and adding unlimited fat will be productive. After all, if you want to lose weight, some fat should come out of your body, not your plate.
And fat is very high: a gram of fat is equivalent to 9 calories (compared to 4 calories per gram of protein or carbohydrates).
Remember that a ketogenic diet was first developed for people with epilepsy and that medical keto (intended to combat epilepsy) adds a lot of fat to your gut. In keto for weight loss, it is not necessary.
Yes, keto is a high-fat diet, low in carbohydrates, and a moderate amount of protein, but that doesn’t mean you can eat all the fat you want.
Myth 4: Depth of ketosis, loses a lot of fat
Ketone measurement is a complicated process, but it is not even necessary.
If you use urine sticks to measure ketones, you need to know that your body will become accustomed to the state of ketosis, and after a while, your ketosis will not be full of chemicals, which is how the sticks are measured. Deep purple does not equate to rapid weight loss. The same goes for other measurements – fat loss will depend largely on calorie deficiency, not on how many tons you produce.
Myth 5: You should only use a low amount of protein
The amount of protein depends largely on your goals, level of activity, and preferences.
Yes, some proteins will turn into glucose – but your brain needs less sugar to function – this process (called gluconeogenesis) depends on demand, not on the energy source.
Consumption of tons of protein is unnecessary and can be very expensive. However, you do not need to be afraid of proteins and try to avoid them. If you want to maintain your muscle mass, you need to make sure you use it enough.
Read Also: Is weight loss possible without exercise?
Myth 6: Keto is the best diet for everyone
A ketogenic diet is a great choice for a large percentage of people and helps fight many health problems. However, while some people are successful in keto and decide to stick to this diet for many years (or even a lifetime), others may find it difficult to follow all of its rules or enjoy it.
To maintain weight, you need to make sure you stick to your new diet in the long run, and after a few months, you will never go back to eating junk food.
Keep in mind that many keto benefits appear when your body adapts to fats, which usually take 4-6 weeks. So, if you just want to lose weight in 2-3 weeks, keto is not for you. If you do not have the dedication and commitment, the keto diet will not work.
Myth 7: It doesn’t matter where the carbohydrates come from
Five grams of carbohydrate derived from spinach – far as much as five grams of carbohydrate from dextrose, which is part of the meat delicacy. Spinach is nutritious and will provide you with trace elements (such as magnesium and potassium, needed for keto), while dextrose will not provide you with any of these benefits.
Given that the amount of carbohydrates is strictly limited, you need to systematically plan your diet and choose healthy and saturated foods. The best choice would be very green vegetables.
Sharing is Caring
