In today’s era, the ketogenic diet or keto diet is famous in modern and developed countries. There has been a considerable rise in the number of people following the keto diet in recent times, yet very few know about the other side of the coin (the disadvantages) of the keto diet. Also, incomplete knowledge about the diet has led to certain myths about the ketogenic diet.
Human beings are successful in changing their hectic busy lifestyle schedules and healing health issues with the keto diet. As the human tendency to accept researches and learn new things giving the earliest result is an example of a “keto diet.”
Let’s know the myths about the ketogenic diet and then discuss the fallacy about it in detail.
What Is The Ketogenic Diet?
Russel Wilder was the first to use the keto diet to treat epilepsy in 1921. He also coined the term “Ketogenic Diet.” Since ancient times, the keto diet was used mainly for therapeutic pediatric epilepsy treatment. Recently, it has gained importance for weight loss in the short run.
Based on macronutrient requirements and their functions and absorption in individuals’ bodies, the keto diet is designed, especially for humans suffering from significant nutrient absorption and functional disorders. (e.g., CHO–GLUCOSE-OBSTRUCTED ABSORPTION)
In the keto diet, “fat” is the primary nutrient. The ratio used for pediatric varies from 2:1 (2% fat and 1% carbs and protein), and it can be as 6:1. It is a low-carbohydrate, moderate protein, and high-fat diet (55-60% approximately fat, 30-35% protein, and 5-10% carbohydrate). For example, 2000 kcal/day will contain 20-50 g/day of carbohydrates only. Hence, it has recently been proven for weight loss purposes.
Why Go For The Ketogenic Diet?
- Controls epilepsy
- Useful in psychological disorders (Autism, ADHD)
- Weight loss (Low-carb diet)
- Detoxifying the body (Cleansing)
As there are “N” benefits of the keto diet, “MYTHS” on a diet has increased. Let’s move towards myths about the ketogenic diet.
Myths About The Ketogenic Diet
1. The Ketogenic Diet Is A Trend Or Fad Diet
The ketogenic diet is not a trend or a fad diet as the diet is scientifically studied, researched, and used for epilepsy patients. The keto diet has an important place in the diet field and is used as a therapeutic diet. Fad or trend diets are diets with short research-proven with results in less time and are practiced for a shorter period (all human beings can practice fad diets for health benefits).
2. Consistency Of The Diet Is Impossible
Following any diet requires dedication and needs to become a habit. Once you start with the keto diet, it’s a bit difficult until you get habituated to the diet. Once settled, you can continue for a period decided by physicians and dietitians as per the severity of the disease and the keto diet requirement. Hence, it is not hard to stick to this diet.
3. Following The Ketogenic Diet Reduces Healthy Plant Foods Intake
As the keto diet is a low-carb diet, it avoids specific vegetables and fruits consumptions as they are high in carbohydrates. But they are the source of essential nutrients like antioxidants, fiber, minerals, and vitamins necessary for the body’s requirements. These healthy foods help prevent constipation, a side-effect of the keto diet. However, particular fruits and vegetables are allowed to consume (e.g., cruciferous vegetables like cauliflower, broccoli).
4. Ketosis Is A Dangerous Metabolic State
On the keto diet, the body undergoes ketosis, a metabolic state where the body uses fat as fuel. The body further breaks down fat into ketone bodies. A myth states that ketosis, due to ketone bodies, is dangerous for life. When the ketosis state has been appropriately balanced with the ketogenic diet, there is no need for fear. Ketosis under control can be managed well and give beneficial results for metabolic disorders, epilepsy, and mental disorders.
5. Load For Kidney And Harder To Digest
People think that the ketogenic diet is higher on protein consumption. Thus, it puts a load on the kidneys and is harder to digest. Contrary to the belief, the keto diet is not high on protein, but it is high on fats and does not cause any load or affect the digestion process as having metabolic problems helps manage body functions smoothly.
6. You Can Eat Any Fat In The Ketogenic Diet
The keto diet involves high fat containing more MUFA (mono-unsaturated fatty acid), omega 3, and omega 6 in ratio with PUFA. It works as an anti-inflammatory effect in the body. However, unsaturated fats are the preferable choice on the keto diet. Foods included are seeds, fishes, nuts, avocados, etc.
The quantity of fat entirely depends on individuals’ physiological factors (age, gender, weight, height). As per the severity of the disorder, it changes the amount of fat.
7. Following The Keto Diet Means Zero Alcohol Consumption
Certain drinks contain carbohydrates in high amounts—for example, beer and wine, but few alcoholic beverages are keto-friendly. One can choose low-carbohydrate alcohol like whiskey, brandy, vodka, etc. No sweetened or carbonated drinks are allowed on the keto diet. Once a month, one glass/peg of 30-60 ml can be recommended if required by the patient. Although this myth doesn’t stand right, be conscious about the alcohol amount you are consuming.
8. No Physical Workout
Following the ketogenic diet doesn’t mean saying goodbye to a workout. Exercising is always good for the body. Light physical exercise can be performed when on the keto diet. Practicing yoga and walking for 10 minutes is considerable. No heavy activities to be started but once settled properly, practice few exercises with some limitations daily.
Above are the myths about the ketogenic diet, which usually arise due to incomplete knowledge regarding the diet. Remember to refer to a dietitian for a proper keto diet plan, not causing harm or stress, to avoid myths about the ketogenic diet. Do things from our cup of tea and never depend on the internet knowledge entirely.