The ketogenic diet has been gaining traction and a lot of attention in recent years. However, as the dos and don’ts of this diet get tossed around, the message may be distorted along the way. By the time it makes its way to you, it might be difficult to differentiate truth from myths.
Konscious Keto notes that a ketogenic diet is any diet that is high enough in fat and low in carbohydrates. The primary purpose of this diet is to force the human body to get into a metabolic process known as ketosis.
During ketosis, the body is forced to break down fat for fuel. According to the Journal of European Nutrition, ketosis results in compounds known as ketones that circulate in your bloodstream and act as stand-in carbs. The idea of getting into ketosis has helped a lot of people to reach their weight-loss goals.
Getting into ketosis means that your body is now “fat-adapted” and it burns fat much faster than it would. Research has also proved that going keto can curb your carb cravings and increase satiety thanks to its high-fat content. So, what are some of the biggest myths about the ketogenic diet? Read on to find out.
Myth #1: Keto Diet Causes Constipation Since It Doesn’t Have Enough Fiber
This argument isn’t valid at all. Most people who are on a ketogenic diet usually consume large amounts of vegetables and fruits which are excellent sources of fiber. Under normal circumstances, after you get into ketosis, the sugar bud effect starts to gradually and naturally wear off.
The result is that foods such as cucumbers and tomatoes start to taste so good. So, unlike in the past when you used to crave for sweets, biscuits, and chocolates, this time, your mind can’t stop thinking of how soon you will get hold of the next plate of spinach or bunch of grapefruits. Technically, the diet still supplements your body with sufficient fiber, so there is no need to worry about constipation.
Myth #2: Going Keto Causes Dehydration and Electrolyte Deficiency
Although electrolyte deficiency and dehydration are valid concerns when starting keto, there are lots of things that you can do to avoid the problem. You need to keep in mind that in the first few days of starting your ketogenic diet, as your body transitions from using glycogen to using fat as the primary source of fuel, you may experience symptoms of Keto Flu.
According to Konscious Keto, this is a common thing that shouldn’t scare you at all. Some of the common signs of Keto flu include; nausea, grogginess, fatigue and headache. The primary cause of these symptoms is dehydration that results from a large amount of body water being passed out through urine.
However, you can easily supplement your electrolytes by taking exogenous ketones. You should also increase your water intake during the transition and everything will be fine.
Myth #3: Keto Causes Kidney Stones and Gallstones
Another common keto diet myth is that it is dangerous to your kidney. Some people believe that the ketogenic diet is too much for the human body to handle which leads to such problems. However, this argument isn’t based on any scientist research.
First, it is good to note that kidney stones usually occur as a result of diets that are too high in animal protein, refined carbohydrates, sodium and other oxalate foods. Konscious Keto reiterates that a typical keto diet is low in carbs, sodium and moderate in protein. Therefore, there is no way you can link keto to kidney stones.
Another common cause of kidney stones is dehydration, and the truth is that your risk of dehydration while on keto is higher only during the first week. Fortunately, as long as you are drinking a lot of water and eating electrolyte-rich food, there is nothing to worry about.
For gallstones, a lot of people out there have asymptomatic gallstones that can’t be linked to the keto diet at all. In fact, most of the gallstones are genetic.
Myth #4: Ketosis and Ketoacidosis Are the Same Thing
According to Konscious Keto, ketosis refers to a state when your body is fat-adapted and relying on fat as the primary source of fuel. You can also achieve ketosis when your body is using fat stores to produce ketones that are converted into fuel.
However, this state shouldn’t be confused with ketoacidosis since they are two different things. Ketoacidosis refers to a potentially life-threatening state in which your blood becomes highly acidic. This state is common among people with diabetes.
However, the condition can also occur in people following the keto diet since extremely high levels of ketones can lead to ketoacidosis according to the Women’s Health Magazine. Some of the common signs of ketoacidosis include blurred vision, abdominal pain, shortness of breath, confusion and thirst.
Myth #5: Going Keto Means No Alcohol Consumption
A lot of people out there believe that going keto means that you can’t consume any alcohol since beer and some wines are carbohydrates heavy. However, the truth is that there are still options that you can turn to when you want to drink alcohol while on keto.
Most liquor, dry wines and some light beers tend to be low on carbs which makes them keto friendly. Konscious Keto says that going keto doesn’t mean that you ditch alcohol for good. All you have to do is to be a bit conscious of what you select and always b careful when taking alcohol while on keto. You should also remember the fact that your alcohol tolerance will most likely be lower while on keto.
Ketogenic diet remains safe and worth trying for weight loss and good health. Despite the minor challenges and short-term side effects for beginners, this is a unique dieting process that can bring quick results.
Although lots of myths surround this dieting process, all you have to do is follow it to the latter, and the results will be forthcoming. Don’t allow the myths to distract your effort of losing weight and staying fit.