3 Keto Myths

There has been a lot of information over the past few years about the Keto diet. But there has also been a lot of misinformation.

Here are 3 myths about going “Keto”

Myth 1

Keto is only for losing weight. 

If weight loss is your only goal, there are easier ways to lose weight than the Keto diet. Many people have tried to lose weight with the Keto diet and were unsuccessful because they found it too restrictive and unsustainable.

Where the Keto diet really shines is when you’re using it to improve your overall health. Here are some health benefits to the Ketogenic diet and being in ketosis.

Clearer skin

Better digestion

Better mood

Lowers blood sugar- hormone balance

Reduced inflammation

Reduce anxiety

Mental clarity

There is also research that is linking the Keto diet as a potential treatment and prevention strategy for Alzheimer’s disease and a way to lower inflammation in the brain due to head trauma and other neurological illnesses.

 

Myth #2

You can never eat carbs again!

Although pasta, sugary treats and bread may be off the menu in a ketogenic diet, it is far from veggie-free!

Following the keto diet correctly means that fibre-packed fresh fruits and veggies will make up half your plate—specifically the non-starchy, complex carbohydrates kind, rather than the simple, starchy carb kind.

Here’s a Keto tip for women in particular: According to Dr. Mindy Peltz, keto cycling is pertinent to the success of women on the ketogenic diet. Keto cycling is moving in and out of ketosis.

Dr. Pelz recommends that the week before your period- when most of us are craving carbs anyway- you step out of ketosis to support progesterone production. Unfortunately, ladies, that doesn’t mean that you can sit on the couch eating ice cream all day. But you can increase your carb intake to 100-200g with foods like squashes, beans, sweet potatoes, potatoes, citrus fruits, and tropical fruits- foods that are generally not part of the keto diet.

Here’s a list of keto foods, including foods to eat when carb cycling or eating for our hormones!

 

Myth #3

As long as it’s fat, I’m good!

Learning how to do keto properly is the key to getting the most health benefits out of this lifestyle.

Eating a low-carb, high-fat diet may get you into ketosis; however, unless you’re eating the right fats, you won’t get all of the health benefits we discussed in Myth 1. Eating a diet high in poor quality fats may lead to chronic inflammation, which recent research shows is the basis of many chronic diseases.

All fats and even plants are NOT created equal. 

Unrefined, cold-pressed olive oil and coconut oil, Avocado oil, Almond oil, Macadamia oil, sesame oil, flax oil, nuts and seeds are among the list of healthy fats that build healthy cells, support brain health and suppress inflammation. However, oils such as canola, safflower and sunflower oil that are highly refined, processed and high in omega-six fatty acids have been linked to heart disease and inflammation. Something else to keep in mind is that the majority of vegetable oils are genetically modified. GMOs have been linked to cancer, toxicity, allergic reactions, immune suppression and more.

Here’s a list of healthy fats to reference or keep on hand. 

When buying fruits and vegetables, try to buy organic when possible (in the winter months, use organic frozen fruit. If purchasing organic isn’t in the budget, consider using the Environmental Working Group’s Dirty Dozen to determine which fruits and veggies are best to buy organic.

 

If you’d like to speak to our nutritionist about your health plan, click here to book a free consult!