The Ketogenic Diet, often referred to as Keto, is a very low-carb, high-fat and moderate protein way of eating. In basic terms, you eat fat to use your own fat for energy. First you get rid of the carbohydrates stored in your muscles, then your body will go into a state called ketosis and use your fat as its energy source.
Keto might not be all that it seems, here are five common misconceptions of the Keto diet:
1: If I eat fat, I will get fat.
The simple answer is no! When the diet is tailored to exactly how much fat your body needs, you will constantly be burning fat for fuel, and breaking down your own body’s fat for energy. This process ultimately reduces blood sugar and improves insulin sensitivity.
2: Carbs are what make you stronger.
This is false! Studies done on the Ketogenic diet show that you can decrease fat mass and body fat percentage while still producing strength and power gains. A study done with gymnasts has shown that a Ketogenic diet reduces body weight without negative effects on strength performance – meaning things like dips, handstand pushups and pull ups suddenly become easier with a lower body weight combined with regular workouts!
3: You can only get energy from carbs.
Keto is a beautiful thing, in the absence of carbs and the presence of fat, your body will turn your body fat and the fat you eat into something called ketones. Ketones are a much more efficient fuel source for the body to use, and requires less steps than sugar to break down. Meaning those deep layers of fat your body has stored can finally burn off and used for energy.
4: Keto and Paleo are the same thing.
The two diets are similar, but very different. They both eliminate starch and refined carbohydrates, such as sugar – while including lean protein, healthy fats and vegetables. The two differ based on the allowance for higher carbs on Paleo with fruit and higher carb vegetables, which the Keto diet doesn’t allow. Paleo is heavily based on the types of foods you consume as opposed to how much of it you eat, while the Keto diet relies on maintaining a very low-carb diet which is best executed by tracking macronutrients.
5: You can’t do Keto if you are a vegetarian.
A ketogenic diet is not just for meat lovers. By opting for butters, oils, nuts, seeds, and eggs, you can get all the same macronutrients you would from meat. There are many vegetables, nuts, seeds, legumes and fruits like avocado to balance one’s intake of macros. Seafood high in Omega-3’s like salmon are highly recommended for all Keto eaters!
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