The ketogenic diet has become increasingly popular because of its results—which are often dramatic—and health benefits. While many people successfully shed weight on a keto diet, others still consider it a fad diet. Like many fad diets, the keto diet does require you to limit the consumption of certain types of food. However, there are many long-term benefits to implementing a keto diet into your lifestyle. Here, we will discuss the frequently talked about keto diet myths, and how you can sidestep these assumptions to follow a keto diet that works for you.
Keto Diet Myths
Like with any “fad” diet, there are a slew of myths surrounding the keto diet. The following are some of the most talked about myths about the keto diet and why they are untrue.
Keto Diets Limit Physical Performance
Athletes are often put on high-carb diets because of the amount of energy they burn regularly. Because of this, physical performance has often been associated with high-carb diets. While reducing carb intake may impact the body’s physical performance as the body adjusts to burning fat instead of carbs, your physical performance will not be hindered when adopting a keto diet. In fact, many people on the keto diet report feeling more energized, especially after meals because they don’t experience that crash that often comes after eating meals that are high in carbohydrates.
Keto Diets Are Not Sustainable
Many people believe that low-carb diets are not viable for long-term weight loss. For many diets, this can be true because the person is forced to restrict their caloric intake. However, on the keto diet are individuals can eat until they are full and satisfied, meanwhile reducing overall appetite.
People Only Drop Pounds Due to Losing Water Weight
While it is true that people on keto diets shed a lot of water weight, they also drop fat. When you eat a diet that consists of many carbohydrates, your body uses these as its primary energy sources. However, when your body doesn’t have carbohydrates to burn because you aren’t replenishing the source, it burns fat. When your body uses fat as its primary energy source, it will drop pounds due to fat loss.
Keto Diets Limit the Intake of Healthy Fruits and Vegetables
A low-carb diet does not mean you must cut out carbohydrate intake completely. Vegetables, berries, nuts, and seeds are all foods that can be consumed on a keto diet as long as you are staying under a designated amount of carbohydrates.
Ketosis Is a Dangerous Metabolic State
The metabolic state of ketosis is perfectly safe for almost everyone. However, ketosis is often confused with ketoacidosis, which is unsafe and can impair the function of vital organs. Individuals who are most at high risk of experiencing ketoacidosis are those with uncontrolled diabetes. As long as you are consuming a well-formulated diet, the keto diet does not put you in danger of reaching ketoacidosis.
Keto Diets Are Harmful to Heart Health
Since keto diets require people to substitute carbohydrates for proteins and fats, people often mistake this for being harmful to heart health. Studies, however, have yet to prove that low-carb diets have negatives effects on the heart. In fact, some studies even suggest the opposite—that these diets decrease blood triglycerides, lower blood pressure, and reduce inflammation while increasing HDL cholesterol, which is considered healthy.
Although studies haven’t proven that the keto diet is harmful to heart health, it is always a good idea to discuss a change in your diet with your doctor, especially if you have any pre-existing health condition.
How a Keto Diet Really Works
A keto diet must be carefully planned to limit the individual carbohydrate intake and induce the metabolic state of ketosis, which is when the body uses fats and ketones as its primary energy source, instead of the glucose in carbohydrates. The body enters ketosis after three to four days of eating less than 20 grams of carbohydrates.
Ketosis can cause dehydration, so you should be sure to replace electrolytes like potassium, sodium, and magnesium. You can also take supplements to ensure you are getting these nutrients.
While the keto diet is technically an elimination diet, it won’t leave you hungry like many other diets will. The keto diet reduces the chance of hunger after meals because you eat primarily filling fats and proteins.
Is Keto Right for You?
A wide variety of people have adopted keto diets and seen success with this new way of eating. Athletes, diabetics, and health professionals are just a few examples of people who have found the keto diet to benefit their health, while also dropping unwanted weight. Although these diets are effective, they require dedication and careful planning for the best results. You need to do thorough research about the keto diet before incorporating it into your lifestyle.
You can also meet with a dietician or medical professional to help you better understand ketosis and talk about whether the keto diet is a good option for you. However, once you commit to a keto diet, you’ll surely notice the benefits in just one or two weeks.
Keto with Medi-Weightloss
Reaching a state of ketosis can be difficult for some people because it requires a carefully planned diet. Coming up with meals that meet the criteria can be challenging to do on your own. The Medi-Weightloss program is designed to help individuals implement healthy diets that will induce ketosis. Trained professionals will help you build meal plans focused on lean proteins, healthy fats, and low-starch carbohydrates.
Supplements are also provided to reduce hunger and ensure you are getting all vital nutrients. Rather than merely being a diet, Medi-Weightloss is a three-phase lifestyle program that allows people to work with medical professionals. The program includes weekly check-ins, education, and support. The weekly meetings will hold you accountable and encourage you throughout the phases.
If you are interested in working with a Medi-Weightloss clinic in the Kansas City area, Mirabile M.D. is here for you. At Mirabile M.D., our weight loss team is made up of supportive and encouraging individuals who are dedicated to helping patients throughout their Medi-Weightloss journey. Contact us at 913-888-7546 to learn more about the Medi-Weightloss program at Mirabile M.D.