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Debunking Keto Myths: 13 Truths the Experts Won’t Tell You

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The keto diet has become really popular lately for losing weight and getting healthier. Many people think it works well, but there are many myths and misunderstandings about it.

In this article, we want to clear up 13 common myths about the keto diet and share the truths that experts might not always talk about.

Myth: Keto is a Fad Diet

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Truth: The ketogenic diet isn’t just a passing trend. It has been around since the 1920s. It was first created to help people with epilepsy, and researchers have found that it really works for that.

Over time, they also discovered it can be helpful for losing weight and dealing with certain health issues. So, the diet has a strong history of being useful for various reasons, which is why it’s still popular today.

Myth: You Can Eat as Much Fat as You Want

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Truth: On the keto diet, you can eat quite a bit of fat, but that doesn’t mean you can eat endless amounts. It’s important to control how much you eat for your overall health.

Focus on good fats, like the ones in avocados and nuts, and don’t overdo it. By keeping things in check and picking healthy fats, you make sure your keto diet is part of an all-around balanced and healthy way of eating.

Myth: Keto Is Only for Weight Loss

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Truth: While many people try the keto diet to lose weight, it has other perks as well. Studies suggest it might help with controlling blood sugar, which is good news for those dealing with diabetes or who are at risk.

The diet could also help reduce inflammation linked to different ongoing health issues. Another benefit is that it might boost mental clarity, meaning your brain might work better. So, besides helping you drop some pounds, the keto diet also seems to have other health benefits.

Myth: Ketosis is Unhealthy

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Truth: Nutritional ketosis is a natural process where your body uses ketones, a result of breaking down fat, for energy. It’s a normal way your body works. When you follow the keto diet the right way—choosing foods that are low in carbs and high in healthy fats—it can be a safe and lasting way to get into and stay in this ketosis state.

The key is doing it correctly and finding the right balance in your food choices. This not only makes the keto diet effective but also safe and doable for the long haul.

Myth: Keto Causes Nutrient Deficiencies

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Truth: If you plan things out properly, the keto diet can be a balanced way of eating. The key is to include lots of different low-carb veggies and foods that are full of nutrients. This ensures you get all the important vitamins and minerals your body needs.

Planning is about ensuring you eat a mix of these foods so you don’t miss out on any essential nutrients. By having a variety of low-carb veggies and nutrient-packed foods, you can keep your keto diet well-rounded and good for your body.

Myth: You Can’t Exercise on Keto

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Truth: Doing exercise while on the keto diet can be a good combo, and they can make each other even better. When you first start keto, your workout performance might drop a bit while your body gets used to using ketones for energy.

But once you adapt, many athletes and fitness lovers find that not only do they perform well on the keto diet, but they actually do even better. It may take some adjustment, but once you get through it, combining the keto diet with exercise can be a strong way to reach your fitness goals.

Myth: Keto Is All About Bacon and Butter

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Truth: While bacon and butter are okay on the keto diet, it’s essential to think beyond them. A healthy keto diet is all about eating a variety of good-for-you foods. So, include many different veggies, lean proteins, and healthy fats in your meals.

This way, you ensure you get a mix of essential nutrients that keep you healthy overall. While bacon and butter can be part of your keto meals, it’s the mix of veggies, lean proteins, and good fats that makes your keto diet balanced and good for you.

Myth: The Keto Flu Is Inevitable

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Truth: When you start the keto diet, some people get something called the “keto flu,” which comes with a bunch of symptoms. But you can make it easier by doing a few things. Drink plenty of water, take electrolyte supplements, and slowly reduce carbs.

Not everyone gets the keto flu; if you do, the symptoms don’t last forever. So, by staying hydrated, taking electrolytes, and slowly changing your carb intake, you can make the start of your keto diet more comfortable.

Myth: Keto Is Too Restrictive

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Truth: Even though the keto diet cuts down on carbs, there are a lot of tasty choices to enjoy. Think about almonds, berries, and leafy greens—they’re just a few examples of the yummy foods you can have on keto.

So, even with fewer carbs, you still get a variety of foods that make eating on the keto diet both delicious and satisfying.

Myth: High Cholesterol on Keto Is Harmful

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Truth: Studies show that the keto diet might increase your LDL cholesterol, but there’s good news. It often leads to larger LDL particles, and that’s actually linked to a lower risk of heart disease.

So, even though the keto diet can affect your cholesterol, the change might not be as concerning when you look at the bigger picture, especially considering the positive shift in particle size.

Myth: Keto Is Not Sustainable Long-Term

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Truth: Many folks can stick with the keto lifestyle for a long time. Whether it works depends on what you like and what you’re aiming for with your health.

It’s not the same for everyone—some people find it fits well with their tastes and goals, while others might prefer something else. So, the trick is to find what suits you and your health objectives to make keto something you can stick with in the long run.

Myth: You Can’t Enjoy Social Eating on Keto

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Truth: You can still have a good time at social events and stick to your keto diet with a bit of creativity. Just try out different keto recipes and find substitutes for the usual high-carb dishes. There are plenty of tasty options that fit the keto lifestyle.

So, by being open to new recipes and choosing keto-friendly alternatives, you can enjoy social gatherings without compromising your diet. It’s all about finding delicious options that work for you while still letting you have fun with friends and family.

Myth: Keto is One Size Fits All

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Truth: You can make the keto diet work for your own needs and health conditions. Talking to a healthcare professional or a nutritionist can be really helpful in adjusting the diet to get the best results.

They can give you personalized advice based on your health goals, preferences, and lifestyle. So, if you want to try the keto diet in a way that suits you best, getting advice from an expert is a smart move.

Conclusion

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The keto diet can be really helpful for managing weight and improving overall health if you approach it with the right information and a plan that fits you. Knowing the truth about common myths gives you the power to decide if the keto lifestyle is a good fit.

Just like with any big changes to your diet, it’s important to talk to a healthcare professional before starting the keto journey. They can help guide you based on your individual needs and health goals.

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6 Ways Keto Helps You Lose Weight

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5 Healthy Sugar Substitutes

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Is the Keto Diet Bad For You?

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The Best Keto Books To Help You Get Started

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On and Off Keto | + posts

Iva discovered the keto diet back in 2020 and has experimented with it, off and on. She recently took over this site and shares experiences, her knowledge and some yummy recipes. She also runs a women only website Women Blazing Trails.

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