The Ketogenic diet is far from being just another trend. It was actually used by physicians as a treatment for epilepsy in the 1920s, then its use declined over the years. Over a decade ago, there has been a surge in the interest around the ketogenic diet which quickly gained popularity. With it came a lot of controversy, and numerous misconceptions were developed. I’m here to address the 10 most common misconceptions about Keto. You have probably heard many, but next time you do, you’ll be able to jump in and straighten out the facts. 

1- Keto is Only for Weight Loss

The Ketogenic diet has become popular over the last few years as a weight loss diet. While it’s true that it helps in weight loss, it is not only that. The best part of Keto is that it can reduce and even eliminate risk factors related to certain diseases, including metabolic ones. Fewer carbs help regulate blood sugar and insulin levels for the body to be able to use insulin efficiently. It decreases insulin resistence to avoid problems like chronic inflammation and high triglyceride levels.  

The Ketone molecules that are produced during Ketosis protect you against diseases such as cancer, epilepsy, and Alzheimers. As for weight loss, Keto promotes losing excess body fat espcially abdominal fat that leads to metabolic dsieases. Other benefits include gaining energy, improved focus, better sleep, clearer skin, gained strength, better digestion, balanced mood, reversing PCOS, and managing seizures. So while Keto helps in weight loss, it should be monitored by a registered clinical dietitian to make sure you stay healthy while eating a high fat diet. 

2- You Can Eat All Kinds of Fat in Keto

Although it’s true that the Ketogenic diet is centered around fats, it is crucial that you consume the right ones! I cannot stress this enough. Eating all kinds of fats will eventually make you gain weight and affect your health. Therefore, the fats you consume should come from whole, unrefined, unprocessed food. Examples include olives, avocados, grass-fed butter and meats, pasture-raised poultry and eggs, and wild seafood. Meanwhile, stay away from trans-fats, processed foods, low-quality vegetable oils, fast food, anything fried, and processed meats and cheeses. The source of the fat you consume should be natural, not produced in factories. So choose organic food as much as possible to protect yourself from GMOs and other toxins. It’s as simple as that. 

3- I Don’t Need to Exercise on This Diet 

Never has exercising been substituted by any diet, nor will it ever be. Physical exercise has long term benefits on the body which is not only limited to weight loss. It affects energy levels, moods, sleep quality, and overall health. As a matter of fact, burning fat as fuel in the Keto diet helps athletes reach high levels of energy after a certain time. 

4- You Never Eat Carbs on Keto

Now that is what I call exaggeration. The ketogenic diet focuses on high fat, moderate protein, and low carb intake. It does require you to limit carbs intake in order to reduce your glucose storage and get your body into a state of Ketosis. However, that does not mean you have to totally cancel carbs from your diet. What we do in Keto is focus on keeping the intake of “net carbs” low. Net carbs are the total amount of carbs minus the amount of fiber. So if, for instance, you are eating food that contains 20 grams of carbohydrates and 15 grams of fiber, then the net carbs are only 5 grams. 

This is why the Keto diet focuses on whole unprocessed carbohydrate sources like vegetables and nuts. They contain vital nutrients, and a low amount of net carbs. It is important to note here that not all products with “low carb” labels are considered as Keto. They may not have the required amount of fat, and instead contain sugar alcohols for flavor and sweetness which can increase your blood sugar levels and decrease ketone levels.

5- Keto will Raise your Cholesterol

In a Ketogenic diet, we consume more dietary cholesterol (cholesterol we get from food) which is why assumptions were made that it raises blood cholesterol levels. I do understand that we have always been exposed to the idea that fat raises Cholesterol levels and hence increases the possibility of heart disease. But what you should know is that your body produces 75% of its cholesterol on its own so if you are eating a lot of cholesterol rich foods, your body simply won’t need to make much. 

What actually happens during the keto diet is that most of the time, overall cholesterol level increases due to an increase in heart-healthy HDL. Meanwhile, bad LDL particle concentrations decrease. Either ways, as I always recommend, the keto diet is better implemented under the supervision of a diet professional, especially if someone has a genetic predisposition or history of high cholesterol levels. 

6- Saturated Fat Will Clog Your Arteries

What you should first understand is that there is a huge difference between saturated fats present in meat, and fats from hydrogenated vegetable oils. There is also a major difference between eating saturated fat along with loads of sugar and eating saturated fats while cutting out carbs. The enemy is not the fat. As I alsways say, don’t blame the butter for what the bread did. In other words, don’t blame fat for what sugar does. 

Cholesterol is a molecule that heals inflammation, but when it targets the inflammation, glucose sticks to the cholesterol molecules and creates clogs. We’ve been wrongly blaming Cholesterol for years for clogging arteries, while the main problem has always been sugar.  I hate breaking it to you, but actually arteries clog due to inflammation caused by high insulin levels from high sugar consumption.

7- Keto Causes Vitamins Deficiency

Let’s set things straight, shall we. The kinds of food present in a ketogenic diet are extremely nutrient dense and provide your body with all the vitamins it needs. Take for example eggs, red meat, fish, etc. those are some of the most nutritious foods out there. On a high fat low carbs diet, you replace high calorie low nutritious food like pasta, rice, and bread, with food that is actually full of healthy fats, protein, and micronutrients. The Ketogenic diet actually promotes letting go of food that brings you nothing but additional calories and no nutritious value. 

So if anything, the ketogenic diet will significantly increase your intake of vitamins and minerals. Also, by cutting out or reducing your intake of grains and vegetables, you protect your body from plant toxins like phytic acid and oxalates that deplete nutrients. And by consuming full fat dairy instead of low fat ones, you get all the fat-soluble vitamins that you were missing out on. 

8- Your Brain Needs Carbs

Keto and low carb diets provide your brain with energy through two processes: Ketogenesis and Gluconeogenesis. Glucose is usually the brain’s main fuel and unlike muscles, the brain can’t use fat as a fuel source. It uses Ketones that the liver produces from fatty acids when glucose and insulin levels are low like in the morning, during fasting, or when carb intake is low. One third of the brain will always run on Glucose, while two thirds run on Ketones. So if you’re getting brain fog, experiencing mental fatigue or any low emotional state while you’re adapting to Keto, this does not mean that your brain is trying to cope. It only means there are not enough Ketones as a fuel. Your brain will always use whatever Ketones are available. Therefore, all you gotta do is embrace your Keto diet, give your body time to produce those Ketones, and see the magic.

You can also increase the Ketones level in your blood which is determined by the level of insulin and glucose. Insulin levels should be on the low side of the normal range, while glucose levels should be low. The more Ketones are present in your blood, the faster your brain will use them and feel energized. To help your body, know that there are two sources of Ketones: Endogenous Ketones that your body makes when you lower carbohydrates, and Exogenous Ketones that you get from Ketone salts and MCT oil. You see where i’m getting at? Indeed, you can give the process a little boost by taking Ketones or MCT oil. 

9- Keto Is Not Sustainable

The reason behind this misconception is that Keto seems extreme compared to the standard Western diet people are used to. However, what people don’t know about the Ketogenic diet is that human beings initially evolved based on a high fat low carb diet. Diets high in plant-based carbs and processed foods are the total opposite of human beings’ natural dietary standards. Only nowadays has Keto become known as a kind of diet. In reality, it’s rather a metabolic state related to human evolution. Humans left go of the vegetarian diet of our primate ancestors and began hunting meat. They lived as hunters and primarily ate wild meats, and to a lesser degree low nutrient plants. Most of the food we consume today did not exist in the diets of our ancestors.

In reality, embracing a long-term keto lifestyle for the treatment of obesity was found to significantly reduce body weight, decrease levels of triglycerides, LDL cholesterol, blood glucose, and increase the levels of good cholesterol (HDL). People are using Keto to treat health issues like epilepsy, Alzheimers, Parkinsons, or reduce inflammatory diseases like osteoporosis that require all long term treatments. So committing to a Ketogenic lifestyle protects your health and longevity. 

10 – Keto Causes Fatigue & Flu Symptoms

This is not totally wrong, but is it worrisome? These symptoms that usually last 1 to 2 weeks maximum after starting the Keto diet are actually a sign that the diet is working. Your body will be switching from burning glucose to burning fat, and this means it will be upregulating some enzymes, and down-regulating others. Adapting to a new diet that consists of drastically reducing carbohydrates intake can shock your body and may cause withdrawal-like symptoms, similar to those experienced when weaning off caffeine. 

Although some people may start a ketogenic diet without side effects, others may experience symptoms like fatigue, constipation or dhiarea, headaches, sugar cravings, difficulty sleeping, and weakness. 

To wrap things up, the ketogenic diet is not a diet trend. In fact, it’s a return to the initial way human beings used to eat back when life was much more natural than today. Health problems began ever since we became consumer societies that eat processed food and alter food compositions with additives and unhealthy ingredients. 

I hope that by addressing those wrong assumptions, you now have a clearer idea about Keto. If you are ready to take the leap, it is crucial that you start the ketogenic diet with a professional keto expert. Depending on their assessment of your body composition, health problems, and lifestyle, they put you on the right track in order to have a smooth diet shift. Still have some questions? Feel free to get in touch!