4 Common Misconceptions about Weight Loss and the Keto Diet
The weight loss industry is filled with misconceptions, conflicting information and ‘broscience’ (opinions passed off as facts). It’s no wonder so many people are confused and spinning their wheels not knowing what to do when trying to lose weight.
The ketogenic diet has seen its popularity increase by leaps and bounds over the past few years as more and more people realize just how effective it is.
Just like any other diet, it has its pros and cons… and no diet is perfect for everybody.
In this article, we’ll look at the common misconceptions about using the ketogenic diet as a tool to shed excess fat and look good.
1. It’s easy
Not really. The term ‘easy’ is subjective and it all depends on the individual.
If you compared the keto diet to the paleo diet, then you might consider it a lot easier to adhere to, since the paleo diet is extremely stringent.
However, even with the keto diet, there is a period where you’ll need to adapt.
Most people are addicted to sugar and carbs. Switching to a diet that gets 80 to 90 percent of its calories from fat can be challenging.
2. You’ll DEFINITELY get faster results with it
All diets will yield results if followed correctly. Speed of weight loss will vary from individual to individual.
Will you lose more fat with the ketogenic diet? You might, if you follow the diet with a high level of compliance.
However, even then, it will take time to shed the fat. Weight loss is a slow process and you’re not going to lose 15 pounds in a week. Even if you manage 10 pounds, a lot of it will be water weight.
Most people have an institutionalized sense of impatience. They want results fast and they want it NOW! The keto diet will get you faster results than many other diets, but within a reasonable time.
You’ll not go from overweight to ripped in two weeks. Give yourself at least 2 months to see visible results. You might as well stay the course. The time is going to pass anyway.
3. The keto diet is dangerous
If followed correctly, the keto diet is not a dangerous fad. In fact, it’s extremely healthy.
You will lose weight much more effectively, your blood sugar levels will stabilize, your bad cholesterol levels will decrease, your heart health will improve while your risk of cancer decreases and so much more.
It’s important to know the difference between the good fats and bad fats. Cold-pressed coconut oil is a good fat.
Hydrogenated canola oil is a bad fat that’s high in monounsaturated fat, causes inflammation and accelerates the aging process.
When you’re on a keto diet, you MUST educate yourself well on what the good fats are.
Then you’ll be able to consume the omega-3 fatty acids that your body needs and avoid the omega-6 fatty acids that are inflammatory.
4. Will I get ketoacidosis?
This issue is probably the biggest worry that people on the keto diet have. When the ketones in your body are too high, ketoacidosis can occur.
However, this is quite rare and tends to affect only those with type one diabetes. This is pathological ketoacidosis and not a nutritional one.
If you wish to err on the side of caution, you can purchase a set of urine strips from the chemist and monitor your ketosis.
If your ketones are too high, you can consume some complex carbohydrates and that should reset things to normal. There’s no cause for panic.
These are 4 of the most common misconceptions surrounding the ketogenic diet.
In another article, we’ll examine another HUGE misconception about whether the ketogenic diet raises your cholesterol level.
For now, just know that this is a safe and highly effective diet with many health benefits than can be accrued if you adopt it.
Do give it a go and watch your waist size shrink and your fat disappear (with time).
Learn more about your health online when you read the rest of our information here about: diet plans guide and also download the free health report available there!
Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.
Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren
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Coping with Keto Flu While Trying to Lose Weight
The dreaded keto flu is nothing to panic about. While uncomfortable and mildly annoying, this is a natural reaction by the body when you suddenly minimize your intake of carbs drastically.
The majority of people are used to a diet that’s mostly comprised of carbs followed by smaller portions of protein and an even smaller percentage of fat.
However, when you get on a ketogenic diet, you’ll be turning the tables on your diet and doing the total opposite.
80 to 90 percent of your daily calories will come from fat, and the remaining 10 percent will be from protein with a miniscule portion of carbs, if any.
This is something that will come as a shock to most people. The body is just not used to the diet.
Here are some of the keto flu symptoms you may experience while trying to make the change:
* Body aches
* Difficulty concentrating/focusing
* Stomach issues
* Sugar cravings
Millions of people are addicted to sugar and carbs. So, weaning yourself off these foods is akin to quitting an addiction and going cold turkey.
It’s inevitable to face some discomfort. The good news is that the keto flu is only temporary.
Within a week or two, your body will adapt and be able to function as normal with the higher fat intake and carb restriction.
It’s imperative that you stay the course and not throw in the towel because of the keto flu symptoms.
Quitting will mean that your weight loss will take longer and will be more difficult. So, endure the symptoms till your body adapts.
* How to avoid keto flu
One of the best ways to adopt the keto diet will be to ease into it instead of making the switch overnight.
You can start off with a low carb diet and give your body time to adjust.
Gradually, lower your carb intake and increase your fat intake till you’re on a keto diet.
This will give your body time to adapt and you can escape the keto flu symptoms.
Inch by inch, life’s a cinch. Yard by yard, life is hard. Go slow.
It’s also essential that you stay hydrated. Drink sufficient water throughout the day and watch your caloric intake.
You should be at a daily caloric deficit of about 500 calories. You do not want to go too low.
Don’t cut both your carbs and fats.
That’s a recipe for a weight loss plateau. Instead, eat more healthy fats so that you’re meeting your calorie needs for the day.
* Coping with the keto flu
Should you get the symptoms mentioned above, there are a few ways you can alleviate the discomfort. Engage in exercise daily.
This will improve your mood and get your blood pumping. Keep the exercise relaxed and gentle, like a brisk walk or a leisurely swim.
Drink some bone broth or mix some Himalayan salt in water and drink. The loss of sodium and electrolytes in your body could be causing some of the problems.
You may also wish to consume a magnesium supplement and eat foods that are rich in potassium (avocados, spinach, mushrooms, salmon, nuts).
If you follow the pointers above, you’ll be able to avoid keto flu or at the very least, you’ll be able to mitigate the symptoms.
Stick to the plan and give your body time to adapt. Once you’ve found your footing with the keto diet, you’ll become a fat burning machine, and that’s when the fun starts.
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