There are of course many more myths, but these are the most common
Myth number 1: one way of carbohydrate fits everyone
Although keto diets fall under the large umbrella of carbohydrate limitation, their macronutrients are smaller than carbohydrate diets.
A typical keto diet produces more than 65% calories such as fat and no more than 10% calories such as carbohydrates, while a non-ketogenic carbohydrate diet 50-65% calories such as fat and up to 20% can contain calories such as carbohydrates.
But is one better than the other for weight loss and other health improvements?
It really depends on the person.
In studies it has been shown that weight loss and blood glucose improve when carbohydrates are limited to less than 20 grams per day, less than 50 grams per day and less than 100 grams per day.
And although science also says that eating a very low-carbohydrate, ketogenic diet offers more advantages, some people actually discover it best with a non-keto approach. And this is completely up to you.
And many of us thrive on a fiber-rich, carbohydrate diet, while others cannot tolerate many fibers at all.
Therefore, your "net carbohydrates" and "total carbohydrates" seem very similar when you follow a fiber arm diet, but 25 grams or more differences if you absorb many fiber in your keto or carbohydrate lifestyle.
Literally following a keto or carbohydrate "system" can help you achieve the results you are looking for, but it may be that you should experiment a little to find out what is best for you.
Myth number 2: Eating too many proteins can prevent weight loss
In books, online forums and social media, a lot of fear has expressed that too many proteins can provide less weight loss in keto or carbohydrate diets.
However, this is a relatively new idea and an idea that is not supported by published science or anecdotal evidence.
The most common mistake made is that a high protein intake leads to glucoeogenesis, a process where the liver makes glucose from amino acids and other connections.
However, glucoeogenesis is a demand-driven process, which means that it only takes place if your body needs glucose - what in most cases is not the case if you follow a keto or carbohydrate diet and are Fat-Adapted.
When the intake of carbohydrates is very low, glucoeogenesis glucose can supply for the few structures of your body that cannot work on ketones (red blood cells and parts of the brain and kidneys), but this has no influence on weight loss in any way.
Although it can reduce the ketone values, it is very unlikely that consuming moderate amounts of protein delays weight loss. In most cases, the proteins are a self-restricted nutrient, which means that it is difficult to eat too much (at least on a regular basis).
Research has shown that when obese adults follow a keto diet that is limited to 20 grams of carbohydrates per day with unlimited amounts of protein and fat, they experience less hunger and more saturation, leading to a lower calorie intake and natural weight loss (*), (*).
Myth number 3: You have to eat more fat if you don't waste
One of the reasons why keto diets work so well to lose weight is that they lower the insulin level and give you easy access to your own fat reserves. This way of eating also helps you to get fewer calories through natural suppression of appetite.
If you no longer waste with a keto diet, it is probably not the cause of too little fat food.
If you already follow a diet that contains more than 65% of the calories as fat, your body will burn excess fat calories - from butter, cream, oil, etc. - burning for energy instead of stored body fat.
Instead of raising your fat intake, try to eat more proteins.
Additional tips to break through a weight loss plateau, among other things, changing the timing of meals are more active and ensure that you do not get too many carbohydrates or calories from carbohydrate food or packaged food.
Myth number 4: Intermittent Bosting is the best for everyone who eats keto
If you follow a keto-fashion of food, Intermittent Basting (IF) is the best way to maximize weight loss, optimize blood sugar levels and improve overall health?
Although this claim has been repeatedly done since IF became popular, this is a different area where the individual plays an important role.
Some people prefer to keep their "eating window" at 8 o'clock or less by eating two meals, where they skip the breakfast or dinner for the most days. If you are not hungry in the morning (or in the evening) and you feel good with just two meals a day, there is no reason to have breakfast or dinner. IF can then suit you very well.
However, other people prefer to eat three meals a day while they follow a keto lifestyle. Unlike Intermittent Strast, they notice that they can master their appetite better and have more energy if they consume breakfast, lunch and dinner.
It is important that none of the two ways of eating is better than the other; As mentioned above, it is very individual. It is much more likely that you achieve your best results by doing what of course feels in a way that you can hold on long term.
Myth number 5: All carbohydrate sweeteners must be avoided
Carbohydrate sweeteners have been criticized by some in the keto community.
The most common accusations are that these sweeteners generate the desire for sweetheart and refined carbohydrates, can cause digestive problems and that even the "natural" species such as stevia are processed and have a negative impact on metabolic health.
Although this criticism can be true in certain cases, individual reactions will not be taken into account.
It cannot be denied that carbohydrate sweeteners offer little or no health benefits and should not be an important part of someone's diet. This does not apply to Stevia as this is a natural sweetener and an antioxidant.
For others, sugar substitutes can improve the dining experience and make it easier to remain consistent carbohydrate. The myth that all carbohydrate sweeteners are poor must be buried.
It is completely logical to avoid all sweeteners if you don't tolerate them well.
But if you've discovered that sweeteners do not seem to be in a negative way and you are planning to continue to use them, make sure that you choose one of the best keto sweeteners that have no adverse effect on your efforts to get rid of To fall, blood glucose regulation or ketone mirrors (especially if you follow keto for therapeutic purposes).