There’s always a new hot diet trend out there.
With so many weight loss methods out there, it can be hard to keep up. As well as learning which foods you can and can’t eat, you have to wade through the abundance of misinformation on the internet.
We’ve done that for you, so you don’t have to.
In this article, we’ve found the twelve biggest keto weight loss plan myths and debunked them. Read on to find out how to keto diet and why.
Common Misconceptions About Keto Weight Loss
If you’re concerned about the keto diet, read on. Here, we’ll explain where these keto myths came from and why they’re not true.
1. Keto is Mainly Protein
While many diets focus on getting a high protein intake. That isn’t the case with keto. In fact, protein isn’t even the focus of this diet plan.
Instead of high-protein, keto is a moderate-protein meal plan, low carb, and high-fat diet.
That’s because too much of it can ruin your whole diet. Like carbohydrates, protein can be converted into glucose and used for fuel. When this happens, your body is shifted out of the fat-burning state that keto is all about.
Keeping your protein intake at a moderate level means you can get your body into ketosis and keep it there. However, that doesn’t mean that you won’t be getting enough protein if you go keto.
To meet your daily requirements, you should eat approx. 0.8 grams of protein for every kilogram of your body weight. This is easily achievable on a keto diet.
You can get is from eggs, fish, meat, and poultry, as well as plant-based sources.
2. Keto Just Means Low-Carb
Not all low-carb diets are equal.
For many people, a carb intake of 100 grams per day would seem low. However, on keto, that needs to be reduced even further. Ideally, it would help if you only were eating no more than 35 grams of carbohydrates a day on this diet.
If you go above this limit, your body will use those carbohydrates for fuel, bringing your body out of ketosis. As a result, your weight loss will begin to slow.
3. A Keto Diet Isn’t Sustainable in the Long Run
A keto diet is certainly a strict one, in a sense.
In order to reap the benefits, you need to stick to a strict meal plan, making sure you eat the right foods and get the right amounts of each macronutrient.
Many people use this as a short-term way to drop weight. Bodybuilders who are looking to get shredded before a show use it for this reason. However, that doesn’t mean it can’t be used on a long-term basis.
Plenty of people stick to a keto diet for years at a time. The key is to look at it as a lifestyle change, rather than a diet or a quick fix.
It’s ok to slip up from time to time, but as long as you live by the principles of keto for the most part, you can remain consistent overall.
4. There’s No Science Behind the Keto Diet
The keto diet isn’t just a fad with no science to back it up.
There have been lots of scientific studies to prove the benefits of this diet. They prove that it not only helps you to lose weight in a healthy way, but it can also treat several serious health problems.
A keto diet has been used to treat type 2 diabetes and reduce the need for medication for patients. It’s also been used to treat epilepsy and other neurological disorders.
Check out this post on the Keto Diet (with studies) from Our Paleo Life.
5. You Can’t Do a Keto Diet If You’re Vegan
Since there is a limit to which vegetables you can eat on a keto diet, many people think that it isn’t suitable for vegans. This couldn’t be further from the truth.
For a vegan keto diet, you simply have to choose vegetables that grow above ground (mostly).
This is because vegetables that grow below ground, foods like potatoes, carrots, and beets, are higher in carbohydrates. Instead, opt for broccoli, cabbage, cauliflower, green beans, asparagus, tomatoes, and eggplants. Leafy greens are best, so make sure you get enough of those.
Vegans don’t have to give up avocado for a keto diet. In fact, this low carb food is perfect for keto because of its high fat content.
Here’s a list of great foods for a vegan keto food plan:
- Mushrooms
- Spinach
- Kale
- Nuts and seeds
- Above ground vegetables
- Fermented foods, such as kimchi and sauerkraut
- Vegan cheese products
- Berries
6. Keto Is Just for Weight Loss
A ketogenic diet will certainly help you to lose weight. However, that’s not all it’s good for.
Keto weight loss is one of the main advantages of the diet. This is what draws lots of people to give it a try.
On top of that, it can also regulate your hormone levels, stabilize your blood sugar, as well as improve your cardiovascular and digestive health.
Since it’s used for the treatment of diabetes and heart disease, it can also reduce your risk of suffering from these health problems.
7. the Keto Diet Makes You Lose Muscle
Since a keto diet has only moderate levels of protein, many people assume that it’s not ideal for building muscle. This isn’t the case.
You don’t need to eat endless amounts of chicken breasts and drink protein shakes every day in order to build muscle. You only need to feed your muscles with enough protein to repair, recover, and grow.
The keto diet provides that.
Combining this way of eating with a consistent strength training program will help you to build more strength and muscle mass.
8. You Can Eat Any Type of Fat
One of the keys to keto weight loss is getting enough fat. In order to make it work, you need to be getting the majority of your total calories from fat.
However, that doesn’t mean you should start reaching for the bacon straight away. You can just get it from any old source.
Stay away from:
- Hydrogenated and partially hydrogenated oils found in processed products like cookies, crackers, margarine, and fast food
- Processed vegetable oils like cottonseed, sunflower, safflower, soybean, and canola oils
9. Ketosis Can Lead to Ketoacidosis
Ketosis and ketoacidosis may sound the same, but the similarities in these two states end there.
Ketoacidosis is a dangerous, sometimes life-threatening condition which occurs when the body doesn’t produce enough insulin. This causes high levels of ketones in the bloodstream, indicated by nausea, vomiting, excessive thirst, and frequent urination.
This is only an issue for those who suffer from type 1 diabetes (generally). If you have a regular pancreatic function, it isn’t something you need to be concerned about.
10. a Keto Diet Doesn’t Have Enough Fiber
A keto diet should have more than enough fiber-that is, as long as you’re eating a variety of foods.
If you’re sticking to a strict regimen of the same small group of foods, you will struggle to get enough fiber. This will undoubtedly cause you some digestive problems later down the line.
However, if you’re getting your fill of vegetables, nuts, and seeds, you won’t have any trouble at all.
11. A Keto Diet Doesn’t Provide Enough Carbs for the Brain
Since the keto diet is very low in carbs, some people worry that it may inhibit brain function. This is a myth.
Brain function is optimized on ketones (not glucose). However, glucose needs are perfectly regulated and created by the body to ensure optimal brain function as needed.
12. Keto Diets Are Dangerous
One of the most damaging keto diet myths is that it’s dangerous.
If you believe this misconception, you’re missing out on all of the benefits the keto way of life has to offer.
People generally have this worry because keto is seen as insufficient for providing vitamins and minerals. However, this can be said about any restrictive diet out there. If you’re one of the people following a ketogenic diet correctly and eating a range of foods, you won’t have this problem.
Sample Keto Diet Meal Plan (7-Day Keto)
This keto meal plan (customized keto meal plans) are designed to provide you with healthy and delicious meals that follow the principles of the ketogenic diet. Each day, you’ll find a variety of breakfast, lunch, and dinner options that are easy to prepare and packed with nutrients.
Monday:
- Breakfast: Scrambled eggs with bacon and avocado
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and a homemade ranch dressing
- Dinner: Baked salmon with roasted vegetables
Tuesday:
- Breakfast: Keto smoothie with almond milk, avocado, spinach, and protein powder
- Lunch: Beef stir-fry with broccoli, bell peppers, and onions
- Dinner: Low-carb pizza with cauliflower crust, tomato sauce, mozzarella cheese, and pepperoni
Wednesday:
- Breakfast: Keto breakfast bowl with chia seeds, coconut milk, berries, and almonds
- Lunch: Turkey and cheese roll-ups with avocado and tomato slices
- Dinner: Grilled pork chops with broccoli and mashed cauliflower
Thursday:
- Breakfast: Keto-friendly yogurt with nuts and berries
- Lunch: Tuna salad with mixed greens and cherry tomatoes
- Dinner: Baked chicken wings with a homemade ranch dipping sauce and steamed broccoli
Friday:
- Breakfast: Keto-friendly granola with almond milk and berries
- Lunch: Caesar salad with grilled chicken and homemade Caesar dressing
- Dinner: Beef and broccoli stir-fry with cauliflower rice
Saturday:
- Breakfast: Keto-friendly smoothie bowl with almond milk, avocado, spinach, and protein powder
- Lunch: Turkey and cheese roll-ups with avocado and tomato slices
- Dinner: Grilled salmon with roasted vegetables
Sunday:
- Breakfast: Scrambled eggs with bacon and avocado
- Lunch: Chicken Caesar salad with homemade Caesar dressing
- Dinner: Low-carb pasta with a meatball marinara sauce and steamed broccoli.
Low Carb Diet Recipes (Keto Weight Loss Plan Recipes)
Looking to lose weight by preparing keto-friendly food at home? Here are some easy-to-follow healthy keto recipes:
Keto Meatballs
Ingredients:
- 1 pound ground beef
- 1/2 cup grated parmesan cheese
- 1 egg
- 1/4 cup almond flour
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Directions:
- Preheat your oven to 400°F.
- In a large mixing bowl, combine the ground beef, parmesan cheese, egg, almond flour, garlic powder, onion powder, salt, and pepper.
- Use your hands to mix everything together until well combined.
- Roll the mixture into 1-inch balls and place them on a baking sheet lined with parchment paper.
- Bake for 15-20 minutes, or until the meatballs are cooked through and browned on the outside.
Caesar Salad
Ingredients:
- 1 head romaine lettuce, chopped
- 4 ounces grilled chicken, sliced
- 1/4 cup grated parmesan cheese
- 2 tablespoons homemade Caesar dressing (see recipe below)
- 2 tablespoons croutons (optional)
For the Caesar dressing:
- 1/2 cup mayonnaise
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 anchovy fillet, minced (optional)
- 1/4 teaspoon Dijon mustard
- 1/4 teaspoon Worcestershire sauce
- Salt and pepper to taste
Directions:
- To make the Caesar dressing, combine the mayonnaise, lemon juice, garlic, anchovy (if using), Dijon mustard, Worcestershire sauce, salt, and pepper in a small mixing bowl.
- In a large mixing bowl, combine the romaine lettuce, grilled chicken, parmesan cheese, and Caesar dressing.
- Toss everything together until the lettuce is well coated with the dressing.
- Top with croutons (if using) and serve immediately.
Keto Avocado Deviled Eggs:
Ingredients:
- 6 large eggs
- 3 tablespoons mayonnaise
- 1 avocado, mashed
- 1/2 teaspoon Dijon mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and pepper to taste
Directions:
- Place the eggs in a saucepan and cover with cold water. Bring to a boil over high heat, then reduce the heat to medium and simmer for 10-12 minutes.
- Transfer the eggs to a bowl of ice water and let them cool for a few minutes.
- Peel the eggs and slice them in half lengthwise. Remove the yolks and place them in a small mixing bowl.
- Mash the yolks with a fork, then add the mayonnaise, avocado, Dijon mustard, garlic powder, onion powder, salt, and pepper. Mix everything together until well combined.
- Spoon or pipe the yolk mixture back into the egg white halves.
- Serve immediately, or cover and refrigerate until ready to serve.
Side Effects of the Keto Diet (Ketogenic Diet)
Studies have shown that numerous individuals have gained from the benefits of keto. However, some people may experience side effects when starting the diet, particularly during the “keto flu” phase, which usually occurs in the first week or two of starting the diet. Some common side effects of the keto diet include:
- Fatigue: As your body adjusts to using fat for fuel instead of carbs, you may feel tired or fatigued.
- Headaches: The lack of carbohydrates can lead to headache in some people.
- Dizziness: The shift in your body’s energy source can cause dizziness in some people.
- Nausea: Some people may experience nausea while their body adjusts to the diet.
- Constipation: The low-carb nature of the diet may lead to constipation in some people.
- Muscle cramps: The lack of carbohydrates can lead to muscle cramps in some people.
- Bad breath: The ketones produced during ketosis can cause a fruity smell on the breath.
Starting the keto diet, most of these side effects are temporary and should resolve as your body adjusts to the low carb lifestyle. It is important to drink plenty of fluids, eat enough salt, and get enough electrolytes to help minimize these side effects. If you are experiencing severe or persistent side effects, it is important to speak with a healthcare professional.
Frequently Asked Questions
What is the ketogenic diet?
The ketogenic diet is a high-fat, low-carb diet that has been shown to have numerous health benefits. It is designed to put the body into a state of ketosis, where the body burns fat for fuel instead of carbohydrates.
How does the ketogenic diet promote weight loss?
The ketogenic diet promotes weight loss by causing the body to burn fat for fuel instead of carbohydrates. When the body is in a state of ketosis, it is more efficient at burning fat, which can lead to weight loss. Additionally, the high-fat, low-carb nature of the diet can help reduce appetite, which may also contribute to weight loss.
What can I eat on the ketogenic diet?
The ketogenic diet typically involves reducing carbohydrate intake and increasing fat intake. Foods that are allowed on the diet include meat, poultry, fish, eggs, non-starchy vegetables, and healthy fats like avocado, olive oil, and coconut oil. Foods that are typically restricted on the diet include grains, beans, legumes, and most fruit.
Is the ketogenic diet sustainable in the long term?
With proper planning and a focus on whole, nutrient-dense foods, the ketogenic diet can be a sustainable way of eating for the long term. It is important to speak with a healthcare professional or registered dietitian to ensure that you are getting all of the nutrients your body needs.
Is the ketogenic diet suitable for everyone?
One of the keto weight loss plan myths is this diet is for everyone. However, the ketogenic diet may not be suitable for everyone and may require medical supervision. It is important to speak with a healthcare professional before starting the diet, particularly if you have a medical condition or are taking medications.
Are there any side effects of the ketogenic diet?
Some people may experience side effects when starting the ketogenic diet, particularly during the “keto flu” phase, which usually occurs in the first week or two of starting the diet. Some common side effects include fatigue, headaches, dizziness, nausea, constipation, and muscle cramps.
Learn More About Keto
Now that you know the facts, you can start your keto weight loss plan journey.
The key to following any diet plan is educating yourself first. You need to know the ins and outs of which foods to eat, in which amounts, and why. That way, you can create a varied meal plan which is easy to stick to.
You’ll also be more satisfied. Dieting doesn’t have to mean counting calories and starving yourself. Try keto and have a little more freedom with your food.
To learn more, read our comprehensive beginner’s guide to the keto diet.