Keto diet is the latest add-on to the endless number of diet plans and is currently trending on number one. Ketogenic diet is a low carbohydrate, high fat (LCHF) diet. On a normal diet, the carbohydrates in our food is converted to glucose, which acts as our prime energy source. On a Keto Diet, where there is minimal amount of carbohydrates, the liver converts fat into fatty acids and ketone bodies. As the amount of ketone bodies rise on one hand, called ketosis, with decline of glucose on the other, the cells are left to utilize the ketones as the major energy source. The ketogenic diet was originally started as part of a treatment plan for epileptic children (ketosis leads to a reduction in frequency of epileptic seizures). But the benefits of a ketogenic diet has obviously spanned out to more than epilepsy treatment.
So, let’s debunk a few – like, 6 – myths about a Ketogenic Diet.
- Ketosis is ketoacidosis – It is not.
The word ‘keto’ in both the terms can be confusing. Ketosis has been explained above. As for ketoacidosis, it is a serious complication of diabetes, presenting with symptoms like excessive thirst, abdominal pain, confusion, shortness of breath, fruity scented breath etc.
- Any type of fat can be eaten – Nope, not really.
This misconception has led people to believe that keto is not healthy for your heart. Choose healthy dats and particularly fats rich in Medium Chain Triglycerides (MCT). MCTs are easily digested into ketones an fuels the body easily. Coconut Oil, Butter, Ghee, Olive Oil, High Oleic vegetables oils etc are natural sources of MCT. Cut off unhealthy fats like refined oils, hydrogenated veegtable oils, margarine and low oleic vegetable oils.
- Keto diet is a high protein diet – Moderation is key.
Being a low carb high fat diet doesn’t imply that it is a high protein diet. The keto diet advocates moderate protein intake requisite for maintaining muscle mass. The lion’s share of your meal (approx 75% of your daily calorie intake) should be from fat. The ideal amount of protein to be included is nearly 20% of daily calorie requirement and the remaining 5% comes from carbohydrates.
- One should not exercise while on a keto diet – Excuse us?
Exercise is a part and parcel of a healthy lifestyle. At the same time, it is important that you realize that your body needs time to acclimatize to the new diet. Listen to your body and plan your exercise. Make sure you take enough calories and stay hydrated during workout sessions.
- Keto Diet leads to Hormonal imbalance – It actually fixes that.
Mood swings and low energy states are quite common during the early days of your keto diet. This is because your body needs time to adjust to this major shift in energy metabolism. These symptoms are temporary and will disappear when your body is keto-adapted. And they are NOT hormonal imbalances. Ketogenic Diet has actually been found to help with endocrine disorders and metabolic syndrome.
- Keto diet is only for weight loss – And a few more things.
Apart from helping you shave off some pounds, the keto diet can help regulate your diabetes, hyperlipidemia and many wellness issues. The origin of keto diet was also linked to therapeutic prowess of the same.
Find more on the Ketogenic Diet in our free ebook here.