We’ve all been there: a self proclaimed expert starts giving unsolicited advice on your keto diet. Most of the facts go over your head but strangely enough, you’ve heard some of these things before. Well if you’ve heard the same thing from multiple people it must true, right?
Well, not really. Much like anything that’s part of popular culture, diets have rumors as well. We call these myths and the only way to get to the truth is to consult credible resources. In this blog post we do exactly that and find out the truth behind 5 common myths about the Keto diet.
1.“Fruits and Vegetables are off limits because they’re often high in carbs.”
Initially, it seems like this myth is true because it makes sense right? As people following a keto diet we’re trying to avoid carbs, fruits and vegetables contain carbs so obviously we’re supposed to avoid them. Well no, not exactly. Our bodies depend on the vitamins, antioxidants and fibers offered by fruits and vegetables to stay healthy as well as avoid constipation (a common crux of the keto diet). The best way to incorporate fruits and vegetables into a keto diet is in the correct moderation. Staying away from starchy fruits and vegetables will also enable you to incorporate higher quantities of produce while keeping your carbohydrate intake low.
2.“Keto gives you a license to eat as much fatty foods as you like”
Well if there’s no carbs it’s bottomless right? We wish it was like that too but unfortunately when following a keto diet we need to prioritize consuming unsaturated fats as not all fats are equal. This means instead of filling our plate with foods rich in saturated fats like sausages and bacon, we should turn to heart-healthy unsaturated fats. Everydayhealth.com suggests food such as avocados, flax-seed, olive oil and nuts in moderation.
3.“Low-Carb Sweeteners are off limits”
Many people believe that incorporating low-carb sweeteners to a keto diet can cause people to crave the flavors of non-keto foods causing them to break their diets. This isn't entirely true as not everyone who consumes low carb sweeteners on a keto diet will have the same reaction. In fact, for many people consuming foods with low-carb sweeteners to curb their cravings. This makes their diet far more approachable and sustainable as they’re allowed the flavors they love so much minus the implications. This is really a decision you need to make individually based on your observed behavior.
4.“The reason you’re not losing weight is because you’re not eating enough fat”
This couldn't be further from the truth as Ketodietapp.com states that the reason the keto diet works so well with weight loss is because you’re burning your own fat as an energy source when in ketosis. They go on to say if your weight-loss has stalled while following a keto diet, it is best to increase your protein or change your meal times. Introducing something like intermittent fasting to your already existing keto diet might be the best way forward.
5.“The weight you lose when keto will stay off forever”
Unfortunately that’s not the truth. To reap the benefits of the keto diet we must keep our bodies in the state of ketosis. That means once off the keto diet, we may regain some or all of the weight lost unless maintain some of the lifestyle changes.
What do we think?
There’s certainly a lot of myths about the keto diet going around out there and yes, some of them have truth to them. But we still believe when looking for keto advice, in fact any dietary related advice, it’s best to seek out the advice of a health-care professional.