Updated: Mar 27
The ketogenic diet (keto diet for short) is a low-carb, high-fat diet that offers many health benefits. Apart from having excellent weight loss results, ketogenic diets may even have benefits against diabetes and cancer.
With all the excessive hype around keto today, there's also a tendency to treat this as a fad diet and execute it completely wrong. There are many keto diet misconceptions that will hinder your results and make the whole process counterproductive! In this article, we break down 5 things about Keto Diet you're not getting right:
Too Much Protein
On a keto diet, your body is using fats as a fuel source, and needs proteins to help main muscle mass. Most people have no problem reaching their protein macros because protein seems to be in many different types of food.
However, too much protein is going to be hazardous for your health! When you consume more protein than your body needs, it ends up converting that protein into glucose - which in turn can raise your blood sugar levels and knock you out of ketosis.
This is why it’s essential that you plan your meals and understand how much protein you are putting into your body.
Too Much Bacon And Cheese
Here's the thing: bacon and cheese are welcome parts of a ketogenic diet, because they're high in fat and contain moderate levels of protein. However, going into keto thinking you can forgo healthy eating habits and have as much cream cheese and bacon as you want - ERROR!
There are plenty of healthy fats and lean proteins that feature prominently in the ketogenic diet, from coconut, olive, and avocado oils to chicken breast (though thighs are preferable) and even tofu. Not only that, but those who eat a keto diet also must try vegetables in large quantities, especially leafy greens and cruciferous vegetables like cauliflower and broccoli. Eventually, the goal is is to achieve a balance between all macronutrients.
Obsessing Over the Scale
"I lost 4 kg in the first week of keto!!"
These are be the statements you might hear from people who started keto. And it's certainly a great result! However, reading too much into the success stories and expecting you'll have the same journey is only going to hinder your progress. Everyone's body is different, and will react differently to keto. Some people drop weight quickly, while others take a bit more time. Never make your scale the only measure of success!
Eating The Wrong Fats
All fats are certainly not created equal. What are the wrong ones?
These fats often lead to many health problems like increased risk of cancer, increased risk of heart disease and a spike in your LDL cholesterol levels.
There are enough good fats in the world that you will have no problem reaching your daily fat macros. Make sure you're focusing on the good fats and not mixing them up with the wrong ones!
Looking For a Quick Fix
Ketogenic Diet is NOT a diet fad that's meant to be ditched after a few weeks. It is a lifestyle that you'll have to adopt, often painstakingly, to achieve consistent results. You don’t do keto for a short period to lose weight, and then go back to your bad eating habits!
If you’re looking for a quick fix, keto is not going to be the best solution in the long run.
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