7 Myths About the Keto Diet That You Should Stop Believing

Introduction

The keto diet has become immensely popular in recent years as a way to lose weight and improve health. This high-fat, low-carb diet involves dramatically reducing carbohydrate intake and replacing it with fat. By doing so, the body enters a metabolic state called ketosis, where it burns fat for fuel instead of carbs. While the keto diet offers several potential benefits, there are also many myths and misconceptions about this eating pattern.

Myth #1: The Keto Diet Is Unsustainable Long-Term

One of the most common criticisms of the keto diet is that it is too restrictive to follow for more than a few months. Critics argue that cutting out entire food groups like grains, legumes, and many fruits and starchy vegetables is simply unsustainable.

However, research shows that people can successfully maintain ketosis for extended periods without adverse effects. In one study, epileptic children stayed in ketosis for over six years with no issues. Other research shows keto is safe for pregnant women and the elderly long-term.

The key is to build a keto diet around real, whole foods like meats, eggs, dairy, nuts, seeds, and low-carb vegetables. This provides all the necessary nutrients. There's no need to rely on processed "keto foods" or artificial sweeteners, which may have negative effects.

Myth #2: Keto Causes Kidney Damage

There is a concerning myth that keto damages the kidneys. This is because ketosis produces nitrogen waste products called ketones. The fear is that excess ketones places strain on the kidneys.

However, studies show keto does not negatively impact kidney function in healthy people. Kidney function remains within normal ranges in those following a well-formulated keto diet. But people with existing kidney disease should consult a doctor before starting keto.

Myth #3: The Keto Diet Lacks Important Nutrients

Another common myth is that the keto diet lacks nutrients. Since keto restricts many fruits, vegetables, and whole grains, some believe it cannot provide adequate nutrition.

While these concerns are understandable, they are unfounded. Yes, keto limits some carb-heavy foods. But it encourages intake of non-starchy vegetables, nuts, seeds, eggs, fish, meat and healthy fats like olive oil. A well-planned keto diet can easily meet all nutrient needs.

The exception is fiber, which you may need to make a conscious effort to get enough of from low-carb vegetables, nuts and seeds. And the keto diet does require extra sodium, potassium and magnesium to replace losses from carb restriction.

Myth #4: Keto Causes Muscle Loss

Some fear the keto diet will cause muscle loss, also known as catabolism. This is because keto is moderately protein-restrictive and emphasizes fat intake.

While too little protein can lead to muscle loss, the keto diet does not restrict protein unnecessarily. Following a well-formulated keto diet that includes adequate protein (at least 0.6g per pound of lean body mass) can support muscle growth and maintenance.

Studies show people on keto for several months had no significant losses in lean body mass. With proper protein intake, keto is unlikely to cause muscle catabolism.

Myth #5: Ketosis Is Dangerous

Some argue ketosis itself is dangerous. However, nutritional ketosis induced through carb restriction should not be confused with diabetic ketoacidosis, a serious complication of uncontrolled diabetes involving extremely elevated ketones and blood acidity.

Nutritional ketosis produces only mild-to-moderate ketone levels. It is a natural metabolic state that is not inherently dangerous. Most people can achieve ketosis through the keto diet without any negative effects.

Myth #6: You Need Carbs for Energy

A pervasive myth is that carbs are necessary for energy. This leads many to believe a low-carb diet will leave them feeling tired, sluggish and unable to exercise or function optimally.

In reality, ketones are an alternative fuel source that can provide energy. After an initial transition period, most keto dieters report feeling just as energetic, alert and active as they did eating carbs.

Your body can adapt to burning fat instead of carbs for fuel. As long as protein needs are met, keto is unlikely to negatively impact your energy levels.

Myth #7: Keto Diet Has No Benefits for Athletes

Some believe active individuals need carbs for performance and recovery. While carbs do help fuel high-intensity exercise, a keto diet may still be suitable for many athletes.

A well-formulated keto diet with adequate protein can support muscle growth and maintenance. Many athletes find they have steady energy levels and mental focus once adapting to keto. Some studies show keto enhances fat-burning during exercise, which could boost endurance.

The keto diet may benefit athletes requiring weight control. However, those doing glycogen-depleting exercises like sprinting may do better with some carbs.

The Bottom Line

While the keto diet certainly has its critics, most of the common myths about this eating style are unfounded. When done correctly, keto provides adequate nutrition and is unlikely to cause side effects in healthy people.

Like any diet, keto has pros and cons. It's best suited to healthy, active people who want to maximize fat-burning and don't require large amounts of carbs for athletic performance.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.