Keto Facts

Keto Myth

Although the conversation about the Ketogenic diet is widespread, many people still find it challenging to tell what is fact or fiction. Here you will gain insights into the myths and facts surrounding the Ketogenic diet.  Below are the common Keto diet myths and facts.

Keto Myths

Myth 1: You Can Consume Any Fat

Fact: When practicing Ketogenic, people consume healthy fats. If you want to keep fit, avoid saturated fats, and focus on organic foods rich in fiber. To prevent any stomach discomfort, space out the quantity of your daily fat intake.

Myth 2: Weight Loss is the Only Benefit of Keto Diet

Fact: Contrary to what many believe, the Keto diet has immense benefits other than weight loss. For instance, it enhances cognitive function, boosts gut health, regulates body hormones, and stabilize blood sugar levels.

Myth 3: You Don’t Need to Exercise

Fact: Exercising is highly recommended when you are on a Keto diet. However, to achieve more out of workouts, ensure you eat adequately, and allow enough time for recovery. To exercise, you may need more carbs, and it is essential to up your carb consumption on workout days.

Myth 4: Your Muscle Mass Will Reduce

Fact: As opposed to the myth, people who follow the diet while doing strength exercises gain muscles.

Myth 4: It Is Characterized By Fatigue

Fact: During the adjustment period of the diet, you may feel tired, but that condition will diminish with time. More importantly, not everyone experiences fatigue during dieting. However, if you encounter it, bear in mind that it won’t last beyond a week.

Myth 5: The Diet is for a Short Period

Fact: The duration of the diet intake depends on your health and fitness goals. In most cases, the standard period is between three to five months. After this phase, you may revert to your regular eating patterns for some weeks.

Myth 6: There is no Science behind the Diet

Facts: Several scientific studies support the Ketogenic diet. For instance, particular research shows that the diet was initially created to help epileptic patients regulate seizures. Additionally, the diet helps reduce or maintain body weight.

Myth 7: Rich in a Lot of Fats and Proteins

Fact: The diet doesn’t contain high fats and proteins. Depending on one’s training goals, the macronutrient is apportioned based on individual requirements. For example, the typical macronutrient split for this diet includes low carbs, high fat, and moderate protein.

Myth 8: Causes Heart Attack

Fact: Keto diet encompasses the intake of saturated fats, which doesn’t cause a heart attack.

Keto Carbs

There is what we call the 80/20 rule when it comes to choosing your carbs for your meals. 

For the 80% you should select the leafy greens such as kale, asparagus, lettuce, spinach, chard, etc., and those veggies that have the lowest carb sources, while the remaining 20%, must be from other moderate carb vegetables such as, cabbage, broccoli, cauliflower, yellow onions, etc.

Keto Carbs

Keto Fats

80% of the time, fats should come from healthy fat sources like avocado, MCT oil, butter, eggs, fatty meats, macadamia oil. While the remaining 20%, it should come from other fat sources like chia seeds, milk, flax seeds, nut butters, nuts, etc. But remember, these options from the 20% must be consumed in moderation as the carbs can add up easily. 

Keto Fats

Keto Proteins

Proteins should come from fatty sources, for most of the time (80%), such as eggs, bacon, pork, steak, ground beef and lamb. The remaining 20% should be coming from cheese, chicken, nuts and fish. 

Keto Proteins

Keto Stops Acne

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Keto Stops Acne

What is Keto Flu?

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keto flu

Keto & Itermittent Fasting

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Keto and Intermittent Fasting

Constipated on Keto

Some of you may experience constipation during the first days or weeks of starting keto.

Constipated_On Keto

Here are the things you can do to combat constipation:

Drink more water – you might be dehydrated so water will help to soften things up.

Drink coffee/tea – helps in bowel movement

Eat more Vegetables – eating veggies gives you more fiber

Take Magnesium – magnesium is important on keto and is considered a laxative which would help smooth things.