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Popular Myths About Keto Diet
Due to its effectiveness in weight loss and various health benefits, the ketogenic diet is becoming increasingly popular. As a result, many myths have appeared, and some of them are quite widespread.
You may find many of them on different forums, blogs, social networks, videos on YouTube, etc., and may even become victims of some of them. This article contains the most popular of them.
Myth 1: Calories don’t matter / you can’t gain weight while on keto
Unfortunately, the keto diet isn’t magical, but calories still matter. You cannot eat an unlimited amount of food and expect that it will not be stored in your body in the form of fat.
If you eat more than you burn, you gain weight, and keto doesn’t make you immune. However, most of the foods you will eat on the keto diet are very nutritious and filling, which is a definite plus because you will eat less.
Myth 2: Currently Keto you will not feel hungry
If you’re in a calorie deficit, especially if you’re close to your goal, hunger is a very normal feeling, and you’ll likely experience it. You need to understand that hunger is a normal part of the weight loss process, so you need to learn not to snack every time you feel a little hungry – and especially if you might miss it, and not really be hungry.
The keto diet helps most people feel less hungry, but it doesn’t completely eliminate hunger.
Your body likes balance and will fight any drastic changes in your weight, especially if you are overweight.
Keep in mind that prolonged cardio exercise that is useful for creating a large calorie deficit can leave you feeling hungry the next day.
Myth 3: Keto is a free pass to consume large amounts of fat
You need to make sure that you consume enough protein to maintain your lean body mass, but you need to add some fat to balance the calories that used to come from carbohydrates.
However, keto will change your eating habits a lot, and adding unlimited fat will be counterproductive. After all, if you want to lose weight, some of the fat should come from your body, not from your plate.
Also fat is very caloric: one gram of fat equals 9 calories (compared to 4 calories per gram of protein or carbohydrates).
Keep in mind that the ketogenic diet was first formulated for people with epilepsy and medical keto (intended to fight epilepsy) contains a lot of fat in your village. In keto for weight loss is not necessary.
Yes, keto is a high fat, low carb and moderate amount of protein diet, but that doesn’t mean you can eat all the fat you want.
Myth 4: The longer you are in ketosis, the more fat you lose
Measuring ketones is a complex process, but it really isn’t necessary.
If you use a urine dipstick to measure ketones, you need to know that your body will adapt to a state of ketosis, and after a while your body will not overflow with ketones, which is how the dipstick is measured. A deeper purple color does not equate to faster weight loss.
The same goes for other measurement methods – fat loss will depend primarily on your caloric deficit, and not on how many ketones you produce.
Myth 5: You must consume only the minimum amount of protein
The amount of protein depends on your goals, activity level and specific preferences.
Yes, some protein will turn into glucose – but your brain needs some glucose to function – this process (called gluconeogenesis ) is actually dependent on the demand, and not on the power source.
Consuming tons of protein is really unnecessary and can be quite expensive. However, you don’t need to be afraid of protein and try to avoid it. If you want to maintain your muscle mass, you need to make sure that you are taking in enough of it.
Myth 6: Keto is the best diet for everyone
The ketogenic diet is an excellent choice for a large percentage of the population and helps fight many serious health problems.
However, while some people succeed in keto and decide to follow this diet for years (or a lifetime), others may find it difficult to follow all its rules or enjoy it.
To maintain weight, you need to make sure that you are committed to your new diet in the long term, and that after a few months you will not go back to eating harmful foods.
Remember that most of the benefits of keto appear when your body adapts to fat, which usually takes 4-6 weeks. So, if you just want to lose weight in 2-3 weeks, keto is not for you. If you don’t have the dedication and commitment, the keto diet won’t work.
Myth 7: It doesn’t matter where carbohydrates come from
Five grams of carbohydrates from spinach – far from the same as five grams of carbohydrates from dextrose, which is part of the meat delicacy. Spinach is much more nutritious and will provide you with trace elements (such as magnesium and potassium, which are necessary for keto), while dextrose will not provide any of these benefits.
Since the amount of carbohydrates is strictly limited, you need to plan your diet strategically and choose healthy and filling foods. The best choice is mostly green vegetables.
Myth 8: Exceeding the norm of pure carbs a day will knock you out of ketosis, and you’ll get the keto-flu again
20-30 g of pure carbohydrates per day is a kind of protective barrier. You’ll be in ketosis if you limit your carbs to this rate, but that doesn’t mean it’s your personal upper limit of carbs, which you can eat every day to stay in ketosis.
In fact, for most people the amount will be different, and once you adjust to the fat, you can try a little. This depends on several factors, such as activity level, metabolic flexibility and insulin resistance.
If you want to know more about the keto diet please visit https://ketodietmag.com
And what myths do you know about the ketogenic diet? Share them in the comments!
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