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Top 10 Most Popular Keto Diet Myths (and why they are bogus)

Click the link to find out the most popular ketogenic diet myths and why they are bogus! Straight from a real-life scientist and Keto expert.

What is a Ketogenic Diet?

The Ketogenic diet (commonly known as the keto diet) is a diet containing high-fat, adequate-protein, and low carbohydrate diet.

This way of eating artificially deprives the body of carbs (glucose) and forces it to make use of Ketones— Byproducts of the liver that burn fat as a secondary source of energy. Ketosis is known as the “natural fat-burning mode” of the body.

Now that you know what this WOE is about, I’ve listed the top 10 most popular myths about the Keto diet that you should stop believing right now!

Myth #1: The Ketogenic diet is deficient in essential nutrients

Fact: The Ketogenic diet (KD) is as nutrient-dense as the Standard American Diet (SAD) - the dietary eating pattern in the U.S.

BUT, when it comes to the effects that each diet has for your health, the Keto diet stands out as far superior to the SAD.

Having said that, the correct Keto diet includes:

  • Eating 1-3 vegetables per meal

  • Consuming more than 50% vegetable fat

On the other hand, SAD includes:

  • Consuming foods that are high in carbs and saturated fat

  • Foods that are rich in Omega-6 polyunsaturated fatty acids

If done correctly, both the Ketogenic and the Standard American Diet are beneficial to your body.

If you follow this myth, neither the two diets are nutrient-deficient, but your body will be! So, which diet do you prefer now?

Myth #2: You cannot eat veggies while on Keto diet

Fact: YOU CAN and must eat vegetables to be healthy.

Having said that, cruciferous veggies (such as arugula, broccoli, Brussel sprouts, cauliflower, cabbage, kale, etc.) and other common veggies (such as onions, tomatoes, avocados, carrots, cilantro, etc.) are rich in micronutrients and dietary fiber.

Furthermore, dietary fiber brings the following health benefits:

  • Low-calorie density

  • Promotes weight loss

If you follow this myth, your body will lack nutrients and become constipated. Therefore, if you eat more veggies, your body will get dietary fiber plus other important micronutrients!

Myth #3: Keto is only for people trying to lose weight

Fact: The Ketogenic diet does not only promote fat-burning and weight loss. In fact, the benefits of the Keto diet extend way beyond weight loss. This includes:

  • Enhances mental performance

  • Chronic disease management (CDM)

  • Increased energy levels

Believe this myth and you might become anorexic. Instead, consider letting the Ketogenic diet improve your overall health.

Myth #4: All carbs are restricted on the Keto diet

Fact: Carbs are not restricted to the Keto diet. You just need to maintain the number of carbs you consume per day. There are different types of carbohydrates that you need to watch out while on a Keto diet:

  • Dietary fiber

  • Sugar (glucose)

  • Sugar alcohol

With the ketogenic diet, you will only count the number of carbs that transform into glucose (also known as NET carbs).

Myth #5: Low-Carb diet and Keto diet are the same

Fact: Low Carb diet and the Ketogenic diet are NOT the same. There is a major difference between the two:

  • The low-Carb diet involves randomly eating foods with low carbohydrates (hence the name)

  • The Ketogenic diet involves switching the body’s metabolic state to use fat for energy (ketosis)

Myth #6: Everyone gets the Ketogenic flu

Fact: It depends on your body. Some people adjust to ketosis smoothly, while others might experience the symptoms of the Keto flu:

  • Hypoglycemia - It takes a little while for the body to learn how to burn fat as a source of energy.

  • Bad breath (ketosis breath)

  • Muscle cramps

  • Frequent urination

  • Sugar cravings

Follow the myth and get stuck with the fear of having a Keto flu? Or continue following the Keto diet and experience its health benefits?

Myth #7: Ketosis a short term diet and not a lifestyle

Fact: Keto is more than just a diet, it is biohacking your way to a healthier lifestyle. There is no specific timeframe to follow this diet.

Myth #8: Eating a ketogenic diet for a long period of time is harmful

Fact: The Ketogenic diet is harmless and you can live with this eating pattern for life. What it does to your body is converting body fat as fuel and that is COMPLETELY HARMLESS.

If you think this myth is true, you might eat foods that are harmful to the body. So stop following this myth because the Keto diet will only bring you health benefits!

Myth #9: You must eat low-carb forever.

Fact: Cheating on the Ketogenic diet can interrupt the ketosis. This natural metabolic state of the body is crucial, especially if your main goal is: weight loss.

Myth #10: Ketogenic kills!

Fact: The Ketogenic diet is biohacking your body to a longer and healthier life (longevity). Not the other way around.

If you believe this myth, your bad eating habits will most likely kill you. So stop following this myth and follow the Keto diet instead.


Which of the given Ketogenic diet myths do you follow and why? Do you have more Keto myths that you want us to confirm? Let me know by leaving a comment below!



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