11 Common Misconceptions about the Ketogenic Diet
Introduction
With its growing popularity, so too the ketogenic diet brings along a myriad of misinformation and misconceptions. Often, this rolls of the tongue diet finds itself wrapped in a set of myths that result in confusion and misunderstanding. Addressing this, we aim to debunk the eleven most common misconceptions about the ketogenic diet, drawing clarity from the latest scientific research and professional advice. We endeavour to assert the effectiveness of this low-carb, high-fat diet, as a powerful strategy for leading individuals towards improved wellness.
1. Keto is a high-fat, high-protein diet:
Contrary to popular belief, the ketogenic diet is actually moderate in protein. Consuming excessive protein on a keto diet can hinder the process of ketosis because the body can convert excess protein into glucose. Ketosis occurs when the body relies on fat as its primary fuel source, so maintaining the right balance of macronutrients is important. Focusing on healthy fats and moderating protein intake is key to optimising the body's ability to enter and maintain ketosis on a ketogenic diet. (Source: PubMed)
Suggested Reading: Setting the Record Straight: Understanding the Protein Component of the Keto Diet
2. Keto is a weight management diet only:
Keto is not just a weight management diet. While the ketogenic diet can indeed support healthy weight management, its benefits extend beyond weight loss. This dietary approach can also have positive effects on metabolic health, body composition, and cognitive function. By promoting fat adaptation and ketone utilisation, the keto diet can potentially improve various aspects of overall well-being beyond simply managing weight. (Source: PudMed)
3. Keto can cause High Cholesterol:
While many perceive that ketogenic diet could negatively impact cholesterol levels, the reality is multifaceted and largely depends on individual responses. Indeed, recent research suggests that some individuals, particularly lean mass people or hyper-responders, may experience elevated cholesterol levels on a ketogenic diet. On the other hand, several individuals have found improvements in their cholesterol profiles on a well-formulated ketogenic diet. The key lies in personalisation and monitoring - understanding your body's unique response to the diet and adjusting accordingly. Regular consultation with a healthcare professional is necessary for personalised guidance and continual monitoring of cholesterol levels for optimal health outcomes. It is particularly vital to prioritise understanding the future risk of cardiovascular issues, which requires comprehensive clinical testing. Despite these variations, the ketogenic diet can offer potential benefits, provided it is followed correctly and responsibly. (Source: PubMed)
Suggested Reading: Unveiling the Truth: How the Keto Diet Can Positively Transform Cholesterol Levels.
4. Keto Diet is Not Suitable for people with Liver Disease:
Recent research suggests that the ketogenic diet has beneficial effects for individuals with non-alcoholic fatty liver disease (NAFLD). By reducing carbohydrate intake and promoting fat as the primary fuel source, the keto diet can decrease liver fat accumulation, improve insulin sensitivity, and reduce liver inflammation. However, personalised guidance from healthcare professionals is necessary to ensure the appropriateness and safety of the diet for individuals with liver disease. (Source: PubMed)
5. Keto diets lack major sources of fibre, as well as many important nutrients, phytochemicals, and antioxidants:
Contrary to widespread belief, keto diets can actually incorporate several sources of fibre, crucial nutrients, phytochemicals, and antioxidants. While the diet restricts certain carbohydrate-rich foods, this doesn't translate to a restriction on high-fibre items. With a well-structured keto diet plan, it's possible to maintain robust consumption of these essential components. The key lies in careful selection of particular low-carb, high-fibre options. In terms of antioxidants, a well-planned keto diet can consist of a selection of diverse, nutrient-rich foods packed with phytochemicals and antioxidants. Hence, the myth that ketogenic diets lack important dietary elements can be debunked by demonstrating that it is entirely feasible to adhere to this dietary approach while also maintaining a balanced intake of essential nutrients.
6. Health benefit claims are only claims, and there's no science yet: This is not true. The ketogenic diet has been studied extensively since its development in the 1920s. Numerous studies have investigated its effects on various health aspects, including weight loss, metabolic syndrome, epilepsy, cardiovascular health, and even certain types of cancer. These studies have provided evidence supporting the effectiveness of the ketogenic diet in improving these conditions, although more research is still needed to fully understand the mechanisms and long-term effects. Additionally, the use of ketogenic diets as a therapeutic tool in medical settings, especially for epilepsy management, further demonstrates the credibility and scientific basis of this dietary approach. While it is important to rely on evidence-based research and consult with healthcare professionals, it is not accurate to claim that there is no science supporting the health benefits of the ketogenic diet. (Source: PubMed)
7. You can't exercise on keto:
Exercise is beneficial for everyone, including those on the ketogenic diet. While some people may initially feel less energised during workouts, this usually improves as the body adapts to using fat for fuel. The ketogenic diet can provide energy for workouts, especially high-intensity exercises that require short bursts of energy. In fact, some studies have shown that athletes on a ketogenic diet have improved endurance and better recovery times. (Source: ScienceDirect)
8. You will lose muscle mass on the keto diet: The keto diet does not lead to muscle loss. When combined with strength training, the keto diet can support muscle building and strength improvement. Muscle loss is more likely to occur with severe caloric restriction, regardless of the specific diet. Adequate protein intake and proper caloric intake can help prevent muscle loss while following a keto diet. Overall, the keto diet, when implemented correctly, can promote muscle preservation and even muscle growth. (Source: PubMed)
9. Ketosis and ketoacidosis are the same thing:
Ketosis and ketoacidosis are not the same thing. Ketosis is a metabolic state where the body uses fat for fuel, while ketoacidosis is a serious diabetic complication that occurs when there is excessive production of ketones. Ketosis is a natural process that can be achieved through methods like the ketogenic diet, fasting, or physical activity. On the other hand, ketoacidosis is a medical emergency associated with uncontrolled diabetes. It's important to understand the distinction between these terms to avoid confusion and misinformation. (Source: PubMed)
10. Everyone experiences discomfort during their adjustment time: The ketogenic diet does involve an adaptation process; as the body shifts from glucose to ketones as its primary source of energy, individuals may experience discomfort or the 'keto flu'. This often occurs if they do not address their daily electrolyte intake effectively, with symptoms usually peaking within the first few weeks. It's crucial to note that such discomfort isn't universal and can even be mitigated with proper electrolyte support. By addressing electrolyte balance effectively, we can minimise, if not entirely eliminate, the discomfort associated with the 'keto flu.' As a result, the transition into the ketogenic diet can be significantly smoother. (Source: PubMed)
11. All fats are considered healthy on a ketogenic diet:
While the ketogenic diet emphasises high fat intake, it's a common misconception to believe that all fats are equal or that all are healthy. Unhealthy fats, such as trans fats often found in canola, soybean should be avoided. On the other hand, healthy fats like those in avocados, olive oil, and nuts are highly recommended. Understanding the distinction is key to a successfully balanced ketogenic diet.
Nurum's Approach to Addressing Common Keto Misconceptions:
Debunking the common myths associated with the ketogenic diet, we highlight the importance of individualised guidance and careful dietary personalisation in achieving the diverse benefits of the diet, such as weight management and improved metabolic and cognitive health.
Nurum’s Programme embraces these principles through a tailored approach to Keto. It addresses the concern of elevated cholesterol levels associated with the Ketogenic diet by emphasising dietary personalisation and continuous monitoring. Nurum assists in formulating diets that not only promote ketosis but also consider cardiovascular health, demonstrating the importance of ongoing assessment and clinical testing for predicting future cardiovascular risks.
Contrary to the common misconception of fibre restrictions in Keto, Nurum highlights the importance of fibre intake in ketogenic meal plans. This, along with the incorporation of antioxidant-rich ingredients, supports digestive health and overall wellbeing.
Addressing the fear of muscle loss on a ketogenic diet, Nurum adjusts protein intake to maintain muscle mass, recommending a daily intake of 1.5g per kg of body weight. This dispels another common Keto myth.
Addressing the concern of the 'keto flu', Nurum integrates an electrolyte support supplement pack into its programme. This helps to mitigate, if not entirely eliminate, discomfort and adverse effects during the initial adaptation phase to the diet.
Ultimately, the Ketogenic diet, when implemented under Nurum's expert guidance, transcends common misconceptions. This approach provides a well-balanced, evidence-based pathway to improved nutritional wellness.
If you want to know more about how the Nurum Health Programme can help in your journey with the Ketogenic diet and overall wellness, don't hesitate. Reach out to us today to start your journey towards a healthier you.