Myths Versus Facts. The keto diet. Figuring out where the truth is and where the lies are!

There are a lot of rumors and speculations around the keto diet. Let’s be clear and look at the 10 main ones. Right now we’re going to go over these points in a cursory fashion. If you’re interested, we can go into more detail in future posts.

1) MYTH: The brain needs glucose to function properly and a keto diet doesn’t give it all it needs.

FACT: The brain needs 30–50 grams of glucose a day, which can be obtained by the body from protein through gluconeogenesis, you don’t need to eat a lot of carbohydrates for that. All other energy the brain can get from ketone bodies (ketones).

2) MYTH: The keto diet is not balanced and staying on it for long periods of time is dangerous for deficiency of important nutrients.

FACT: If you follow all the rules, the keto diet is one of the most balanced, natural and safe diets on the planet.

3) MYTH: Ketosis is dangerous and can lead to dangerous ketoacidosis.

FACT — Ketosis is a natural physiological state in which the body recycles ketones for energy. Ketoacidosis is the body’s inability to regulate the amount of ketones in diabetic patients,. It is physiologically impossible with a normally functioning pancreas and proper insulin production to reach a state of ketoacidosis.

4) MYTH: Ketosis leads to increased fluid loss and can lead to dehydration and dyselectrolycemia (salt washout and electrolyte imbalance in the body)

FACT: Yes, in ketosis the body needs more fluid, but if you consume the necessary amount of water (2–3 liters), there will be no problems.

5) MYTH: The keto diet leads to higher cholesterol levels, which increases the likelihood of complications from the cardiovascular system.

FACT: There are no studies that support a relationship between elevated cholesterol and cardiovascular disease, and besides, a proper keto diet does not raise cholesterol. All problems arise from free radical oxidation of cholesterol in the body, which occurs with the wrong lifestyle (consuming the wrong, processed fats, bad environment, eating refined foods).

6) MYTH: The keto diet doesn’t give your body enough dietary fiber, which creates intestinal problems and leads to constipation.

FACT: The proper keto diet is very high in foods rich in fiber and dietary fiber.

7) MYTH: The keto diet leads to loss of muscle mass.

FACT: In fact, there is no scientifically proven link between muscle mass loss and low-carb diets. There are special keto diet options for athletes that allow you to not only maintain mass, but also gain it without problems.

8) MYTH: The keto diet is dangerous for the kidneys and leads to stone formation.

FACT: The source of this misconception lies in the misunderstanding of the keto diet as high-protein, but it is not. A proper keto diet severely limits protein intake to avoid gluconeogenesis (conversion of protein to glucose).

9) MYTH: High fat intake leads to gallstones.

FACT: Stones form when bile is stagnant. What does it take for bile to be produced intensely? Eat a lot of fat!

10) MYTH: Weight loss on low-carb diets is only water loss.

FACT: When blood glucose and insulin levels drop, the kidneys begin to excrete more water and sodium. When all glycogen stores are used up and the body switches to consuming ketone bodies, the body’s increased water loss is normalized and accelerated fat burning begins.