* The outcomes of this diet depend on the person's individual predispositions and cannot be guaranteed in every person. We advise you to consult your doctor before you start a diet programme.
10 biggest keto diet myths. Did you fall for them too?
Too much protein, overcomplicated diet arrangements and hunger. These are just a few of many myths about the popular and effective keto diet that have been floating around the Internet. Which one did you fall for? Let’s find out the truth behind them.
A keto diet or protein diet or ketone diet is a popular, tried and tested slimming method. Not only will a keto diet help you get rid of any unwanted excess weight, it will also change how you approach healthy eating. You will learn to eat regularly, make healthy and tasty meals with plenty of vegetables and drink plenty of water. On top of that, you will finally get moving and what’s more, you will actually enjoy it! All these changes will set you on a path towards a new healthier lifestyle.
However, just mentioning to your family, office colleagues or your friends in a café that you are about to start a keto diet can trigger a barrage of inappropriate and even mocking comments that will inevitably sow a seed of doubt in you. What are the most common misconceptions?
1. You will feel hungry
Let’s be honest. How many times a day do you eat at the moment? With a keto diet, you can look forward to a portion of high-quality protein accompanied by vegetables and healthy fats no less than 5 times a day. Protein will fill you up nicely and protect your muscles. Ketosis, which your body will switch to between 2 to 4 days after your diet change, will ensure that your body starts using its stored fat as the source of energy. This means you won’t feel hungry. On the contrary, you will fresh and full of energy.
If you are feeling hungry whilst on a diet, it may be that you don’t have enough fat reserves and your body can’t use the stored fat for energy. If that’s the case, the keto diet is not the right slimming solution for you. Just try to follow the healthy diet advice: eat regularly, cut out sweets (including fizzy drinks) and white bread, reduce the size of side dishes high in carbohydrates, such as pasta and rice, and make sure you eat plenty of protein. What is an easy way to incorporate protein into your diet? Try replacing two regular daily meals with protein drinks. And if you also manage to fit in regular exercise into your schedule, you will soon notice the difference this will make to your figure.
2. Your diet will be boring
Are you worried that by embarking on a keto diet you will end up eating the same old stuff day in, day out? Not at all! Your diet will consist of a variety of sweet and savoury protein meals and drinks, such as protein smoothies, breakfast mash, soups, omelettes, pancakes, pasta and puddings. You will also be able to enjoy meat, fish, dairy products, such as cheese, curd cheese or Greek yoghurt, as well as plenty of vegetables, fruit and healthy fats (nuts, seeds, oils or avocado). All the meals come in a variety of flavours and can be cooked in many different ways. Why not take a look at our healthy recipes to get some inspiration?
TIP: A guilt-free sweet treat!
Try one of our amazing and quick low-carb protein desserts.
3. Creating your own balanced diet is too complicated
Did you think that all the planning, shopping and combining different types of foods in order to enter the so much desired state of ketosis is beyond your capabilities? There’s no need for you to calculate the exact amounts of carbohydrates, protein and fat yourself. All you need to do is simply choose one of our value-for-money diet packs that have been put together by our experienced dieticians to make your slimming really easy. You can look forward to a varied diet as well as an information booklet that will be your easy-to-follow guide throughout your diet plan.
Not sure which diet plan to go for?
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Do you know how much protein you should have without actually being on a protein diet? A recommended daily protein intake ranges between 1 and 1.3g for every kilo of your ideal weight. If you are physically active or are over 50 years of age, the recommended intake increases up to 1.5g of protein per kilo. A keto diet will provide you with about 90g of protein a day, which means that your dietary protein intake will most likely increase only very slightly. When we talk about an excessive protein intake, we talk about 3g of protein per kilo. Such amounts are typical only for professional bodybuilders.
5. It will harm your liver and kidneys
If you need to lose weight, a keto diet will not put more strain on your body than any other slimming method. “A keto diet is a short-term measure that won’t put any more strain on our liver or kidneys than long-term excess weight or obesity. I would argue that those actually pose a much greater risk to our health,” says our senior KetoDiet dietician Martina Dvořáková who has been specialising in healthy eating for more than 15 years. If you manage to shed the extra weight once and for all, your internal organs will thank you!
However, before you start a keto diet, you must make sure you are healthy. If you haven’t had a routine medical review in the past two years, we recommend that you make an appointment with your GP. It is also important to rule out any contraindications. KetoDiet is not recommended for pregnant and breastfeeding women. Also, people with type 2 diabetes or internal organ problems should avoid this diet.
6. You will come down with the carbohydrate flu
All beginnings are difficult, bringing with them inevitable changes, be it a new diet or your first run. This might make you think that starting a diet is going to be hell. A keto diet is often said to afflict people with tiredness, hunger, headaches or constipation. In other words, they say you will come down with the carbohydrate flu. It is true that these symptoms might occur, but not always. Every person’s slimming process is different and if you do experience any of the symptoms, don’t worry. It is a natural response of your body as it is adjusting to a drop in carbohydrates in your diet. This will last only a couple of days. Once your body enters ketosis, when it will start using fats as its primary source of energy instead of carbohydrates, the symptoms will disappear.
How do I fight off any potential carbohydrate flu symptoms?
Click here for our tips.
7. You will suffer from the yo-yo effect
It’s only up to you and no one else whether, after a successful weight loss, you will be afflicted with the unwanted yo-yo effect. This dreaded complication can occur after any diet, however, it is easily prevented. All you need to do is to make sure that after you have finished with your slimming regime you don’t go back to your pre-diet eating habits. It would be a real shame to throw away your new slim figure and your new healthy eating regime that has now finally become part of your lifestyle. Our KetoDiet plans actually consist of 3 successive steps, all of the same duration, that will help you make a gradual transition to a balanced and healthy diet. Which brings us to the next myth...
Many people believe that once on a diet, always on a diet. Nothing could be further from the truth. It is also a myth that after finishing a keto diet, you will never be able to consume carbohydrates again. If you follow all 3 steps of your protein diet plan as recommended, you will be making a slow transition to a healthy diet that also contains carbohydrates. However, it is important to know which types of carbohydrates to go for. You should choose complex carbohydrates, which can be found in wholemeal bread, oats, potatoes or pulses. At the same time, you should avoid simple and hidden sugars that are lurking in sweets, long-shelf life foods, including ready meals, and in sweet bakery products.
Have you discovered that you actually like a low-carbohydrate diet? In that case, once you have completed your keto diet plan, you can continue with the so-called LCHF (Low Carb High Fat) diet. You will consume the optimum amount of protein and increase your fat intake.
9. One slip-up and you are back to square one
Not all is lost after one slip-up. This applies not only to a keto diet, but life in general. That’s why it is important that you don’t beat yourself up about an odd transgression. Don’t blame yourself and don’t dismiss all those efforts that you have already made on your way to a slimmer you. Light-heartedly and with a smile on your face, just keep going. Just a word of warning though – beware of the all-or-nothing attitude that is so common after a dietary slip-up. Your internal dialogue goes like this: “Now I’ve had a square of chocolate, I might as well gobble up the rest!” Now, this attitude could actually hamper your good efforts.
10. You will manage to lose as much weight as your friend
So, your friend has managed to shift a whooping 20 kilos. That’s pretty amazing and good for her! However, don’t get too attached to her achievement if you fail to accomplish the same. Every person’s slimming is different. There are many factors at play, such as age, gender, past dietary habits, health, body composition, the amount of excess weight and most importantly, a person’s mindset. Celebrate every lost kilo, every centimetre off your waist. Adopt a positive attitude and you are already half way there!
Author: Nikola Nevečeřalová
Photos: KetoDiet, Depositphotos