In recent years, the ketogenic diet has become popular as a way to lose weight quickly and healthily—and even to treat diseases like Alzheimer’s and epilepsy. But many myths persist about what this high-fat, low-carb eating style really is, and whether it’s healthy or effective over the long term. Here are 10 common myths about keto diets and why you shouldn’t believe them, along with some key facts about this diet that make it different from others out there.
Myth 1: I Can’t Do Keto Because I Eat Too Much Meat
If you’re like most people, you probably think that a keto diet is all about eating lots of meat. After all, isn’t that what all those high-protein, low-carb diets are? While it’s true that you need to eat more protein on a keto diet, it doesn’t mean that you have to eat nothing but meat. In fact, there are plenty of delicious plant-based proteins that are perfect for a keto diet.
Myth 2: The Ketogenic Diet Is Extremely Difficult to Follow
If you’re used to eating a standard American diet, the keto diet may seem pretty extreme at first. But trust me, it’s not as difficult as it seems. With a little planning and preparation, you can easily make the switch to a keto diet. First, go through your pantry and throw out any foods that are high in carbs. Next, go shopping for low-carb alternatives that you can keep on hand for when hunger strikes. Then lastly, get into the habit of measuring your food out in terms of cups or grams – this way you’ll know exactly what you need to eat to stay in ketosis!
Myth 3: Low Carb Is Too Restrictive
If you’re used to eating a lot of carbs, going low carb can feel restrictive at first. But once you get used to it, you’ll find that there are plenty of delicious foods you can eat. Plus, you’ll probably end up eating fewer calories overall, which can lead to weight loss.
Myth 4: I Can’t Do This Because of my Kidney Problems, Liver Problems, Gluten Issues or Insulin Resistance
There are a lot of myths floating around about the keto diet, and it can be tough to sort through them all. Today, we’re busting one of the biggest myths: that you can’t do keto if you have kidney problems, liver problems, gluten issues or insulin resistance.
Myth 5: The Ketogenic Diet Causes Muscle Loss
If you’re thinking about trying a keto diet, you might have some concerns about potential side effects. One of the most common myths about keto diets is that they cause muscle loss. However, this isn’t true! In fact, studies have shown that keto diets can actually help preserve muscle mass.
Myth 6: The Ketogenic Diet Causes Bad Breath/Body Odor
Bad breath and body odor are not caused by the ketogenic diet. These are both common side effects of ketosis, but they are not caused by the diet itself. The bad breath is caused by acetone, which is a byproduct of ketosis. The body odor is caused by increased sweating, which is a common side effect of the increased metabolism that comes with ketosis.
Myth 7. A High Fat Diet Will Increase Triglycerides and Cause Heart Disease in Some People
Recent studies have shown that a keto diet can actually help lower triglycerides and improve heart health markers in people with diabetes or prediabetes. In one study, participants on a keto diet lost more weight, had lower triglycerides, and LDL cholesterol levels, and higher HDL cholesterol levels than those on a low-fat diet.
Myth 8. Very Low Carb Diets are Deficient in Important Nutrients.
Many people believe that a keto diet is lacking in important nutrients, but this simply isn’t true. While it’s true that a keto diet is very low in carbs, it’s also high in healthy fats and protein, which are both essential nutrients. Plus, there are plenty of nutrient-rich foods you can eat on a keto diet, such as leafy greens, nuts, and seeds.
Myth 9. The Ketogenic Diet Is Dangerous For Women To Follow While Pregnant or Breastfeeding.
This is a common myth, but it’s important to separate fact from fiction. While it’s true that the keto diet can be dangerous for pregnant or breastfeeding women if not done correctly, this doesn’t mean that all women should avoid the diet altogether. In fact, when done correctly, the keto diet can actually be beneficial for both pregnant and breastfeeding women.
Myth 10. A Low Carb Diet Is Better Than the Standard American Diet (SAD)
There’s no denying that the Standard American Diet (SAD) is far from ideal. It’s loaded with processed foods, unhealthy fats, and refined sugars. But that doesn’t mean that a low carb diet is necessarily better. In fact, it can be hard to follow for long periods of time. Plus, you’re more likely to feel deprived on a low carb diet than on the SAD because there are so many more food options available to you.