How can I manage my high blood pressure, diabetes, and soiling better? This is probably one of the most common questions you hear across urban Nepal. Perhaps not as common as that, but still, a popularly growing answer to this question is the keto diet.
The keto (or ketogenic) diet is an eating regimen that has been accepted, particularly by metropolitan residents in Nepal who want to live disease-free.
Nutrition experts claim the keto diet has protein and fat as well as very low carbohydrates. A 16 or 18-hour fast is recommended by some people in addition to this type of diet while others merely adhere to this diet plan.
Nutritionists claim that the keto diet may not always be advantageous to a person’s health. Although some people can maintain ketosis while ingesting up to 50 grams of carbohydrates daily, most ketogenic dieters find success with around 20 grams of carbohydrates per day.
While its advantages and disadvantages are there, it appears in Nepal are many people have just a partial understanding of this diet plan. Consequently, there are several myths that surround the promotion and opposition of the keto diet.
Here we discuss 11 such myths that are prevalent in Nepal.
1. Keto diet is bad for your health
One of the biggest myths regarding keto, in general, is possibly this one. There are pictures of bacon, butter, and many other fatty meals, as though that were the ideal keto diet menu. This misunderstanding has some truth to it, but a ketogenic diet should actually include a lot of veggies, organic proteins, and healthy fats (like extra virgin olive oil). In fact, the scientific evidence for keto diets indicates an improvement in cholesterol levels and heart health. In this situation, the fact could not be further from the general impression.
2. With the keto diet, you’ll have no energy for intense workouts
This myth contains a grain of truth because performance levels do slightly drop when engaging in intense anaerobic exercise. Of course, this is in contrast to athletes who consume enormous amounts of carbohydrates. Your workouts, however, are very unlikely to be affected by keto for 99% of the population. In reality, some elite athletes have followed the ketogenic diet without any negative effects on their performance. The idea is to give your body time to adjust to being on keto.
3. Keto diet is not sustainable
Since there is not much scientific evidence to support this notion, it may be the most anecdotal of all. A ketogenic diet is very sustaining; in fact, it might be the ideal strategy for long-term weight loss because it improves the balance of your hormones and blood sugar. Interestingly, some research indicates that any sustained weight loss can be challenging, but people who have ever attempted to reduce weight should be aware of this. Although it is possible to argue that a poorly executed ketogenic diet is unsustainable, no reputable source has ever suggested sticking to a diet of bacon and butter. Balance is crucial while following a healthy ketogenic diet, so make sure your consumption of organic protein and heart-healthy good fats. Remember non-starchy vegetables as well, such as broccoli. It is actually extremely pleasurable and incredibly sustainable if you have developed a well-rounded keto diet.
4. Keto diet consists of bacon and butter
This is one of the most infamous rumours, and once again, a grain of truth results in a claim that is greatly exaggerated. Although it is possible to have a lot of bacon and butter, it is not recommended for any diet. The foundation of a proper ketogenic diet is composed of non-starchy vegetables, proteins from reliable sources, and healthy fats. At least for the majority of diet advocates, bacon and butter are hardly ever ingested.
5. You’ll always be hungry on the keto diet
This is a fascinating misnomer because the scientific evidence really supports the contrary. People who eat a lot of carbohydrates tend to overindulge in sugary food and report feeling hungry more frequently. On the other side, people following a low-carb diet report experiencing greater fullness, less overeating, and greater weight loss. Given how little truth there is in this factually dubious assertion, it may just be an instance of a simple viral message. In actuality, cravings for refined carbohydrates are much more frequent when eating a muffin or doughnut than when on a keto diet.
6. Keto diet is bad for your gut
Diets heavy in sugar and carbohydrates are strongly associated with a number of gastrointestinal illnesses. In reality, low-carb diets are frequently employed in research by scientists as a means of reducing the discomfort of GERD, IBS, and other diseases. It should be remembered that the gut is a very complicated organ, and the microbial population that lives in each of our distinct stomachs plays a major role. Regardless of the diet you choose, taking a high-quality probiotic is still one of the best ways to replenish the healthy bacteria in your gut.
7. Keto diet doesn’t work for athletes
While any athlete transitioning from a high-carb to a ketogenic approach may experience a short time of performance lagging, numerous studies have demonstrated that established ketogenic diet plans really aid in fat reduction, performance, recovery, inflammation, and overall body composition. While athletes can succeed on a wide variety of diets, numerous studies have found that athletes who follow a ketogenic diet had lower body fat levels, more power, and superior overall performance.
8. Keto diet can’t help diabetes
The majority of scientific studies demonstrate that treating type-2 diabetes with a low-carb diet can be successful. In fact, the research found that after just a year on the ketogenic diet, more than half of the participants had their diabetes diagnosis reversed. In the trial, almost all of the individuals decreased or stopped needing medication. In reality, ketogenic diets frequently outperform diets created particularly to assist people with diabetes.
9. Keto diet makes you feel like you have the flu
Another misunderstanding with a grain of truth is this one. A brief period of transitioning from 200–300 grams of carbohydrates per day to 20 grams of carbohydrates per day for keto may result in mild flu-like symptoms. These small symptoms, nevertheless, may not affect everyone, and they go away in three to four days. If you do encounter these symptoms, electrolyte imbalances or dehydration are typically at fault. So, hydrate yourself well and consider adding electrolytes as a supplement. You should experience almost no negative side effects and be well on your path to greater health.
10. Keto diet is terrible for your heart and cholesterol
This is a typical myth as well. Although ketogenetic diets are high in fat, those fats are good for you. Of course, the prevalent myth is that because a ketogenic diet is high in harmful fats, it must be bad for your heart and cholesterol. Nothing is more false than it is.
Actually, a ketogenic diet increases the good cholesterol while lowering bad cholesterol levels in the blood. Research on heart disease also supports this diet pattern. In actuality, high blood sugar is frequently the fundamental cause of inflammation, which is the cause of many diseases. Instead of a ketogenic diet, this inflammation is actually caused by a high-carb diet. You may see even larger advantages to your health if you follow a ketogenic diet that emphasizes avocados, almonds, and other healthy fats.
11. Keto diet will make you break out
This assertion could not be more false. In actuality, high-sugar diets—not low-carb diets—are one of the main causes of acne outbreaks. Since a ketogenic diet lowers insulin levels, IGF-1, and inflammation, it may actually alleviate acne. Acne is strongly correlated with unhealthy eating and lifestyle choices (as well as genetic factors). A common cause of acne, in addition to diets heavy in sugar, is dairy consumption. This makes sense because dairy is both highly inflammatory and insulinogenic. Avocados, extra virgin olive oil, and lean meats are all good sources of healthy fats that support skin maintenance.
According to medical professionals, while the keto diet is advantageous, randomly selecting one of these diet plans can be harmful. The ketogenic diet aids in managing blood pressure, diabetes, and weight, but while following a ketogenic diet, you should be mindful of your age, weight, health conditions, eating habits, exercise routine, and physical condition.