There are numerous myths about ketogenic diet. But if you could stick to keto diet, you’ll get the most deserved reward. We all love to intake carbs, so giving up carb addiction is a bit hard but here is the complete report of my one month keto diet.
Usually these myths are common among the people who haven’t followed keto diet ever or people who are just busy in criticising this diet without even having proper research about this diet.
Major myths that are very common about keto is
Ketogenic Diet Myths
1 You can eat lot of fats, which isn’t what real keto is about. This diet is majorly focused on fats intake, your daily 70% calories intake should be from fats which is ideal but many people mistake it that they can eat lots of fats without even considering their calories intake..remember your fat intake should not be above 70% of your calories intake.
2. Including too much protein( eg whey protein or animal meat) in your diet can harm your kidneys, which is not true..protein can put pressure on kidneys only if you are dehydrated because they are difficult to digest . So remember to drink 8 glasses of water daily , don’t keep yourself dehydrated. Till the colour of your urine is clear , it’s totally fine. If it’s yellow, then it’s a sign of dehydration, you should drink lot of water.
3 Keto diet can cause constipation, which isn’t possible in ideal keto because you can eat green leafy veggies as they are very low in carbs and high in fiber. But if you don’t eat these veggies , lack of fiber intake can make you constipated. Thus it’s very important to include green leafy veggies.
Additional Ketogenic Diet Myths
Ketosis is dangerous.
- This I heard from several doctors who confused nutritional ketosis with diabetic ketoacidosis.
- Nutritional ketosis is a natural state that our body uses to survive during inadequate food supply. This is an evolutionary adaptation mechanism. It is very simple. When we do not have supply of carbohydrates our body starts producing ketones. Blood sugar (glucose) goes down, insulin goes down, and then stored fat is released with ketones level going up.
Here is how deep ketosis looks like.
- This is happening for one reason. Our brain needs energy. There are only two types of energy sources for the brain. They are glucose and ketones. Ketones can be used only when glucose if very low. When we lived in caves we did not have abundance of food so we learned to store energy as body fat.
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Carbohydrates is an investment type of food.
- If you do not burn them immediately it becomes fat. Your liver makes fat out of bread, pasta, cola, rice, etc. for future consumption.
Fat is a consumption type of food.
- It is utilized immediately without any transformation. It goes directly into the blood stream and breaks down into glycerol and fatty acids. It is called lipolysis.
So what is dangerous about ketosis?
Ketosis is dangerous when it is accompanied by the high level of blood glucose.
- Again, healthy ketosis is when blood glucose goes down as ketones go up.
- Bad ketosis is when blood glucose is high and ketones are high.
It is diabetic ketoacidosis.
- Especially in type 1 diabetes when insulin level is very low the body starves. Why? Because it does not have access to glucose from carbohydrates. There can be a lot of glucose circulating in blood.
- However, because cells need insulin to use glucose they just are in the panic mode. They have fuel that cannot be used. So the body goes into reserve fuel which is ketones. They rise to extreme levels of 15 mmol and above. This event changes acidity of blood and can be life-threatening.
So here is the point.
- Nutritional ketosis is a great tool for metabolic therapy. It is healthy. Just make sure your blood glucose goes down as your ketones go up.
This is how a healthy fasting level of blood glucose looks like.
Let not the myth “deter” you or mentally weak you by any kind. Give keto diet a try, await for the result. If you feel like you’re not ready for it, slowly change the diet, consult a nutritionist.