10 Keto Myths That Will Ruin Your Keto Progress And Weight Loss
There are so many myths and unchecked 'facts' that are spread rapidly throughout the keto community. Many people do this completely subconsciously, even with good intentions to help their keto fellows, but it's of huge importance to know how to stay 'protected' from misinformation. Fake facts and myths about the keto diet might sometimes result in terrible consequences.
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Of course, the purpose of this claim is not to spread panic or distrust, but to help those in keto succeed in their final purpose. The consequences are terrible because those who decide to start their keto journey are changing the way their bodies work. Those people are investing time and resources, make certain sacrifices, and work hard to achieve results. In this article, we want to help our readers by sharing the 10 most common keto diet myths.
10 KETO DIET MYTHS
1. KETOSIS IS THE ONLY WAY TO LOSE FAT
This seems like the easy way to lose fat, right? But this claim is not true. Without constant physical exercise and healthy living, you cannot achieve fast and effective weight loss. First of all, the basics of the keto diet are a healthy life. Among the fats in your meal plan, there are lots of proteins, vitamins, minerals, etc. Balance is the key to success and physical exercise is a must for effective weight loss.
2.DIETARY CHOLESTEROL=CHOLESTEROL
This is one of the worst myths about the keto diet or any other diet. First of all, EXCESS cholesterol is bad for the human body. Each keto meal plan is carefully composed not to surpass the healthy levels of cholesterol. Just like everything else, cholesterol in a normal amount will be processed and transported throughout the body and won't cause any harm.
3. KETO IS A HIGH PROTEIN DIET
The ketogenic diet is high in fats, but moderate in proteins. As we've already mentioned, professionals should compose a certain meal plan that is considered the best for your body composition. Also, there are various types of keto diets. Proteins come in a good ratio and they are balanced.
4. ALL FATS ARE EQUAL
There are 3 types of fat that one consumes while on keto. There must be a certain distinction and we will discuss later more about this topic. The keto meal plans reduce saturated fats to less than 1/3 of the entire combined fat intake. This means that there is nothing to worry about and, at the same time, it is good to know which fats are better for your diet.
- Polyunsaturated fats (at least 1/3 of your fat intake)
- Monounsaturated fats (approximately 1/3 of fat intake)
- Saturated fats (1/3 of total fat intake maximum)
These are the three types of fats included in any keto diet.
5. AVOID SATURATED FATS
You can find saturated fats in foods such as cheese, ice cream, fried foods etc. These fats are not bad for your body if you consume them responsibly. On the other hand, these foods always stand among the favorite keto foods because they are easy to make and popular. However, if you carefully observe each keto recipe you will see that each one is composed of different types of fats and, when there is a majority of saturated fats, the recipes include veggies or other ingredients that directly affect the liver and empower the healthy burning/processing of saturated fats.
6.KETO DIET IS GOOD FOR MUSCLE STRENGTH AND POWER
This is a pure myth. If you want to build and reshape your muscles and meanwhile gain more physical strength and power you should know a couple of things. First, each body composition is unique and some people's muscles shape and build better than someone else's. Then, if you want to 'grow' in muscle, you should use high level of proteins or diets without carb-restriction. Of course, you can have a beautiful body if you exercise regularly, work hard and follow certain professional tips, but if your goal is to build muscle mass and gain physical power you should try a different diet type.
7. KETO REQUIRES 'CLEAN' FOODS
Another keto myth, usually spread by those who are not in keto nor are adequately informed about the true facts connected with the ketogenic diet. The thing about each keto meal plan is the composition of nutrient values, not the food itself. For instance, you can eat sugar-free ice cream, or drinking sugar-free coke- there is no harm. However, natural ingredients are valued more because they do not contain artificial additives and are full of vitamins and minerals.
8.CARBS MAKE YOU FAT, NOT CALORIES
This is completely wrong... There is no reason for further explanation, but we will just share a practical example. If you eat something with 0 carbs, any veggie or meat, it doesn't really matter. Will it be the same if you eat 200grams with 2 kilos? Calories always matter, that's why the keto meal plans exist. Everything must be balanced and overeating will never help you in your purpose, no matter what you eat!
9. MORE CUT=BETTER
Overeating is bad, but cuts are even worse. While in keto make sure that you follow your keto meal plan and do not experiment with the calorie intake. If you are in ketosis and constantly reduce the amount of food intake (hoping to lose weight faster) you can only put your body in harm. The keto diets are based on strict rules and principles, so make sure you always follow them.
10. EXOGENOUS KETONES ARE THE KEY
This kind of keto products and additives should be taken only if you have some certain issue during your keto journey. Of course, this action must be approved by a professional. Liberal and uncontrolled consumption of exogenous ketones might result in a reduction of your endogenous ketones. If this happens, your whole keto progress will be ruined and your body won't be able to naturally produce ketones. As we said already, do not experiment and follow the basics!