Updated: Nov 23, 2019
Literature on every diet is prevalent and readily available these days. Everyone has something to say about every diet. What about the Ketogenic Diet that has been in the limelight lately?
The Ketogenic Diet have been proven working for those who are looking for an option for weight loss, living a healthy lifestyle and even for medical reasons.
Ketogenic Diet: Myths Debunked
New Year’s resolution season is just around the corner and losing weight is always a favorite aim. With keto diet topic showing up all over the news, forums and conversations at the gym, there are lot of things being said about this special type of diet.
Technically, the ketogenic diet or keto diet promotes low carbohydrates and high fat intake. It helps in weight loss due to the reason that the body burns fat for energy rather than carbohydrates because of a lack of carbohydrates in the body. Not only that, it also promotes sharper memory, less brain fog and more energy.
The same as any other diet programmes, there are misconceptions or myths about the keto diet.
1. Ketogenic Diet Caused Fatigue
Most of the time, people will associate keto diet and tiredness or brain fog especially at the earlier stage of dieting. There are also some views that keto diet causes dizziness.
Let’s look into the biological effect in order to understand why this happens.
Due to limited supply of carbohydrate in the body, the will start feeling lethargic until your body is stabilised and getting used to the new routine. This is a temporary symptom and in fact indicates that the diet is actually working as the body started to burn fats instead of glucose.
These side effects normally will not last long, however it differs from one individual to another; as some may take a few days, and some may take a week. As the body is getting used to the routine, you will be fine.
2. The Ketogenic Diet is Bad for Those with Diabetes
Carbohydrates play an important role in controlling the blood sugar level which is crucial for those with diabetes.
As of date, there have been 17 studies that indicate that the keto diet or carbohydrates restriction works very well to manage blood sugar level or glycaemia, especially for diabetic patients. For instance in a study held by the National Institutes of Health in the year 2017 on the effect of Low Carbohydrates Diet (LCD) compared to normal or high carbohydrates on Type 2 diabetic patients, the results suggested a beneficial effect of LCD intervention on glucose control in patients with type 2 diabetes.
So far, there is no solid evidence that keto Diet is dangerous for people with diabetes, in fact it is suitable as it controls the blood sugar level in the body.
3. The Ketogenic Diet Will Not Last Long
Commonly keto Diet is known for its benefits in rapid weight loss programme. On top of that, some believe that the keto practitioner may revert back due the craving of carbohydrates, in which we have been so used daily consumption of carbohydrates in our normal life.
A study published in the Journal of Insulin Resistance, A Low Carbohydrates Survey: Evidence for Sustainable Metabolic Syndrome Reversal in 2017, aims to focus on the sustainability of diabetic patients that subscribe to low-carbohydrates diet and its effectiveness. Through an online survey, it managed to reach 1,580 respondents that consumes less than 100 grams of carbohydrates per day for more than a year; either for weight loss diet or disease management. As a result, low-carbohydrates diets are sustainable method which long lasting.
All sorts of diet programmes work only if there are discipline and perseverance that will drive the continuity and the effectiveness of the diet programmes.
4. The Ketogenic Diet Leads to High Cholesterol and Heart Disease
The keto Diet is associated with low-carbohydrates and high fat intake, hence there some views that keto diet may contribute towards the increase of cholesterol in the body and may lead to heart disease. The major concern is where does the fat intake goes? Will it increase the cholesterol level? Will it affect the heart?
Cholesterol is a complicated molecule in the body that comes in many different forms – each with different clinical significance. That said, an abundant amount of research suggests that low-carb, high-fat ketogenic diets have a clinically-positive impact on each form. How does the ketogenic diet accomplish all of this? Mostly by replacing carbs with fats that reduce the total-to-HDL cholesterol ratio like coconut oil, animal fats, nuts, avocados, olive oil, and fish.
5. We Can Have As Much Fatty Food As We Want In Keto Diet
Since the keto diet is about low-carbohydrates and high fat intakes, how much fat intakes can we consume? What type of fatty foods are allowed? These are some questions triggered by the newbies keto diet followers.
The ketogenic diet is centred on high-fat foods but some sources of fat are healthier than others. Fatty fish, avocados, coconut, olives, nuts, and seeds are a few examples of nutritious sources of healthy fats. To best support your health on the keto diet, choose fats from nutrient-dense, whole foods.
Apart from that, there are some high fat foods that should be consumed in a minimal amount or avoided if possible. Artificial trans-fat, for instance, should be avoided, which can be found in processed foods, processed meat.
Myths or Facts?
The ketogenic diet have been practiced for very long, as early as the 1920s and it has been accepted worldwide. Even though it may have different effects between individuals, keto diet have been proven working for those who are looking for an option for weight loss, living a healthy lifestyle and even for medical reasons.
If you’ve decided to commit to the high-fat, low-carb plan after hearing about perks of keto diet— a sharper memory, less brain fog, more energy, and quick weight loss, visit Elyon Cafe @ 126 Bukit Merah Lane 1 to get a headstart!