Keto Diet: Debunking The Myths
The keto diet is high in healthy fats and low in carbohydrates. The keto diet stimulates a process in our body called ketosis, in which fat acts as a fuel in our body. Thus, when we follow the keto diet, our body burns fat for weight loss while providing other health benefits. But to follow a keto diet, you should know some do’s and don’ts to get effective results without any side effects.
Let’s debunk some myths and facts about the keto diet.
Myth 1: It's High In Protein And Fat
It is low-carb, but it is far from the Atkins Diet (a low-carbohydrate, high-protein diet, popularized low-carb diet). The diet is not just about protein and fat. As per Jyoti Pachisia, a perfect keto diet would consist of high fat, moderate protein, and low carbohydrate. If you are unsure of the amount to consume, a registered dietitian and nutritionist would guide you according to your dietary and body requirements.
Myth 2: You Can Eat Any type of Fat In the Keto Diet
The keto diet is not about eating all types of fat. Opt for healthy fats but not saturated fats or trans fats. Do not eat processed foods, bacon, and sausages while following a keto diet. Fill your diet with healthy fats like flaxseeds, foods made with olive oil, avocados, and nuts.
Myth 3: Keto is Just for Weight Loss
Weight loss does indeed happen on keto, and it is a huge motivating factor for people to start this way of eating. But this is not the only benefit of the keto diet. It also provides other health benefits, such as more energy, better digestion, improved immunity, and better gut health.
Myth 4: There is no science behind the Keto Diet
Multiple studies back the keto diet because it was first created for patients with epilepsy. After all, the high-fat content in the diet helps control seizures. The keto diet also helps maintain weight and regulate side effects in those with high blood pressure, Alzheimer’s, hypertrophy, and obesity.
Myth 5: No Exercise while on keto diet
At the start of the diet, you may feel more tired, but it’s not an excuse to stop exercising. When you are on a diet, make sure you are eating enough to get the most out of your exercise. It's not just about exercising and eating less in quantity. Eat the foods as recommended by your dietitian. You may have to modify your workouts when on keto. Taking the advice of a dietitian or fitness trainer can be a good option. Because following any diet would be an enormous change to your body, and it will take some time for your body to accept it. Go easy and have patience!
A ketogenic diet can be followed by those looking to lose weight, have diabetes, or those looking to improve their metabolism and boost their energy levels. The ratio of fat, carbohydrates, and protein varies from person to person as per their body composition and dietary requirements. Hence, consulting a physician or dietitian before starting a keto diet is always recommended. A dietitian would customize the diet plan as per your requirements and provide you with the best meal plan.