Discover 4 Keto Diet Myths That You Need To Stop Believing & How To Stop Sugar Cravings
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The weight loss industry is filled with misconceptions, conflicting information, and ‘bioscience’ (opinions passed off as facts).
It’s no wonder so many people are confused and spinning their wheels not knowing what to do when trying to lose weight especially when it comes to the keto diet.
The ketogenic diet has seen its popularity increase by leaps and bounds over the past few years as more and more people realize just how effective it is but there are many Keto Diet Myths.
Just like any other diet, it has its pros and cons… and no diet is perfect for everybody.
In this article, we’ll Discover 4 Keto Diet Myths That You Need To Stop Believing and how the ketogenic diet can be a tool to shed excess fat, improve health and look good.
Discover 4 Keto Diet Myths That You Need To Stop Believing
1. The Keto Diet Is Easy
Not really. The term ‘easy’ is subjective and it all depends on the individual. If you compared the keto diet to the paleo diet, then you might consider it a lot easier to adhere to, since the paleo diet is extremely stringent.
However, even with the keto diet, there is a period where you’ll need to adapt.
Most people are addicted to sugar and carbs. Switching to a diet that gets 80 to 90 percent of its calories from fat can be challenging.
2. You’ll DEFINITELY Get Faster Results With A Keto Diet
All diets will yield results if followed correctly. The speed of weight loss will vary from individual to individual. Will you lose more fat with the ketogenic diet?
You might if you follow the diet with a high level of compliance.
However, even then, it will take time to shed the fat. Weight loss is a slow process and you’re not going to lose 15 pounds in a week.
Even if you manage 10 pounds quickly, a lot of it will be water weight….don’t let many social media posts fool you.
Most people have a sense of impatience. They want results fast and they want it NOW!
The keto diet will get you faster results than many other diets but within a reasonable time.
You’ll not go from overweight to ripped in two weeks. This is one of the Keto Diet Myths. Give yourself at least 2 months to see visible results.
You might as well stay the course. The time is going to pass anyway.
3. The Keto Diet Is Dangerous
If followed correctly, the keto diet is not a dangerous fad. In fact, it’s extremely healthy.
You will lose weight much more effectively, your blood sugar levels will stabilize, your bad cholesterol levels will decrease, your heart health will improve while your risk of cancer decreases and so much more.
It’s important to know the difference between good fats and bad fats.
Cold-pressed coconut oil is good fat.
Hydrogenated canola oil is a bad fat that’s high in monounsaturated fat, causes inflammation, and accelerates the aging process.
When you’re on a keto diet, you MUST educate yourself well on what good fats are.
Then you’ll be able to consume the omega-3 fatty acids that your body needs and reduce or even better avoid the omega-6 fatty acids that are inflammatory.
Fats
Fats are not our enemy;
Contrary to popular belief, fat is an essential nutrient with a host of important functions within the body.
It is essential for supplying the body with omega 3 and omega 6 essential fatty acids, producing healthy cell membranes, and maximizing the absorption of fat-soluble vitamins and fat-soluble antioxidants
Fat has received a lot of bad press over the past few decades, but the main problem is eating too much of certain types of fats and not enough of others which is detrimental to our health.
Just like there are good healthy carbohydrates and there are carbohydrates that are detrimental to our health.
For example, Spinach and Lollies are both a form of carbohydrates…one enhances our health the other is detrimental to our health.
Fat is the same.
Good Fats should be consumed with each meal and should be organic wherever possible.
Fats are fantastic at lowing the glycaemic load of carbohydrates. Maintaining a low glycaemic load (sugar/ insulin load) in your body is vital for your success. This simple process helps to prevent that ‘Roll A Coaster’ ride of sugar highs and sugar lows.
Bad Fats to watch for is: Manufactured Trans Fats
They have been shown to increase ‘bad’ LDL cholesterol in our blood, a risk factor for heart disease. In addition, trans fats may also decrease levels of the ‘good’ HDL cholesterol, making the effect of trans fat even worse for our health.
Any food label that includes the words “partially hydrogenated oils” contains trans fat
Foods that have trans-fat and higher-than-normal amounts of saturated fats are best to avoid. Unfortunately, many people will see some of their favorite snacks and indulgences on this list. Remember to eat these on rare occasions only.
Cookies
Cake
Ice cream
Highly processed foods
Snack crackers
Microwave popcorn
Fried foods
Icing
Certain margarine
Healthy Fats
The key to reaping these benefits is identifying the good fats from the bad fats. Fat generally is categorized as “good” if it is monounsaturated or polyunsaturated.
The monounsaturated variety is particularly favored for its ability to reduce the risk of heart disease and reduce inflammation throughout the body.
Polyunsaturated fats like omega-3 and omega-6 fatty acids similarly are also healthy. They promote cell growth and brain function while also lowering levels of bad cholesterol.
The best choices for Healthy Oils & Fats.
Dark Chocolate 70%+. Yum…This is a good source of fat.
When it comes to healthy high-fat foods, sunflower, pumpkin, and sesame seeds must be on the list.
Avocado and Avocado Oil
Nut and Seed Butters.
Olive Oil.
Coconut and Coconut Oil.
Fatty Fish.
Tofu
Full-Fat Yogurt.
Organic, Grass-Feed Beef.
Full-Fat Milk.
4. Will I Get Ketoacidosis?
This issue is probably the biggest worry that people on the keto diet have. When the ketones in your body are too high, ketoacidosis can occur.
However, this is quite rare and tends to affect only those with type one diabetes. This is pathological ketoacidosis andnot a nutritional one.
If you wish to err on the side of caution, you can purchase a set of urine strips from the chemist and monitor your ketosis. If your ketones are too high, you can consume some complex carbohydrates and that should reset things to normal. There’s no cause for panic.
For now, just know that this is a safe and highly effective diet with many health benefits than can be accrued if you adopt it.
Do give it a go and watch your waist size shrink and your fat disappear (with time). In this article, we’ve looked at 4 Keto Diet Myths That You Need To Stop Believing and how the ketogenic diet can be a tool to shed excess fat, improve health and look good.
I hope this has helped you discover 4 Keto Diet Myths that you need to stop believing and how to stop sugar cravings, balance hormones, and lose weight.
What Is a Ketogenic, Low Carb High Fat Diet?
Cutting down on the (glucose) carbs and eating healthy fats are also good for your brain and your heart.
The LCHF/Keto diet, while it is not the magic cure-all for every single disease on the planet, it does a pretty dang good job at being the potential savor of healing many horrible chronic conditions.
So, let’s cut through the science, separate fact from fiction, and look at the benefits.
It’s NOT unlimited amounts of dairy, cream, processed meats, or artificial sweeteners…unfortunately, this is what many uneducated gurus are promoting as a low-carb diet.
This program promotes a lifestyle that is based on eating whole foods, healthy carbohydrates that are low in glucose, grass feed proteins, and foods high in good fats.
Why Follow a Nutritional Ketosis Plan For Women?
Nutritional Ketosis burns fat and makes things called ketones, which when our complex and sugar carbohydrates are low, we can use for energy.
When you are following a Nutritional ketosis lifestyle you accelerate the production of ketones and induce a metabolic effect that stabilizes blood sugar, minimizes insulin release, and thereby reduces the effects of long-term insulin.
This is the key to stopping that damaging Rolla A Coaster ride of sugar high and sugar crashes that drive your sugar cravings.
Is the Nutritional Ketosis Plan Good For You?
As mentioned in Module 1 the effects of too much SUGAR and Insulin in our bodies are damaging. Nutritional Ketosis has the ability to offset these effects and rebalance our health, blood sugar, insulin release and many of the other health concerns related to high sugar intake.
A Nutritional Ketosis Lifestyle:
Supports weight loss.
Improves acne.
May reduce the risk of certain cancers.
May improve heart health.
May protect brain function.
Potentially reduces seizures.
Improves PCOS symptoms.
What Are The Different Types of The Ketogenic Diet?
Not all Keto diets are created equal.
You may have even tried following a keto diet and didn’t feel well or healthy on it. Why are not all keto diets not the same?
There are 10 different versions of the ketogenic diet. The most common are:
The standard ketogenic diet (SKD): This is a very low-carb, moderate protein, and high-fat diet. This is the most common approach to keto and involves sourcing 75 percent of calories from fat, 20 percent from protein, and 5 percent from carbs. This method is best for people looking to accelerate their weight loss and tap into the other reported health benefits.
The cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. You’ll be cycling in and out of keto. The point of keto cycling is to make it easier for someone to follow. This method is excellent for women because of our natural women’s hormones. This style can easily incorporate both the Clean Keto and A Mediterranean Keto Diet.
The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts. The idea is that you’ll have just enough carbs to fuel your workout and still be able to return to ketosis easily after.
High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs. This is for those who need protein to help protect muscle mass, like bodybuilders and older people who need to prevent muscle breakdown
The Lazy Keto Diet. The purpose of the so-called “lazy keto” diet is to make keto easier to follow. This works for some people because counting calories, macros, fat, and protein intake — for some people too complicated. With Lazy Keto all you track is carbs. This is maybe a good place to start for many people as it’s fewer things to learn and think about. But if you are after more health benefits, I recommend other forms of keto.
Clean Keto: This calls for eating organic, naturally clean food. The opposite of the dirty keto approach. Clean keto is based on sourcing the healthiest versions of foods. That means you’ll look for terms like organic, grass-fed, pasture-raised, and cold-pressed. You’ll also lean heavily towards whole plant foods. This is also a favorite of mine and a highly recommended type of the Ketogenic Diet, very similar to the Mediterranean Keto Diet
A Mediterranean Keto Diet: Think of Mediterranean keto as a combination of two popular approaches to eating: sticking to standard keto macro amounts, while emphasizing Mediterranean diet elements like fatty fish and olive oil. This is my favorite and highly recommended type of Ketogenic Diet.
Dirty Keto: The difference is that the source of the standard keto macros can come from any kind of food, including highly processed and pre-packaged meals. This form of Keto is NOT a recommendation from me, I personally believe that the highly processed, pre-packaged, and toxic oils used in this method are causing more harm than good. Note. When I am talking about Keto or Ketogenic diet, I am never recommending a Dirty Keto Method.
One of the main benefits of following a Nutritional Ketosis Lifestyle is you can reap the health and weight loss benefits while enjoying amazing flavor full meals, desserts, and treats.
You also don’t feel like you are missing out on that chocolate cake, biscuit, or cheesecake….and you can Quit Sugar Cravings and reclaim your health and waistline for good.
“This Blog does not provide medical advice It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Never ignore professional medical advice in seeking treatment because of something you have read. If you think you may have a medical emergency, immediately call your doctor or dial your emergency number.
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Good post. I learn something totally new and challenging on websites I stumbleupon on a daily basis. It will always be useful to read content from other authors and use something from their websites.
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Hi, I’m Leanne
"As part of my own personal health journey, I discovered what I believe to be the KEY PRINCIPLES to ignite energy, crush cravings, and achieve long-term weight loss and wellness. I hope to inspire and educate you, so you can regain your health and happiness while enjoying delicious meals and sweet treats"
Good post. I learn something totally new and challenging on websites I stumbleupon on a daily basis. It will always be useful to read content from other authors and use something from their websites.