The myths on keto diet safeness

Is ketosis safe? is a common question for those who are new to the diet or haven’t really researched it thoroughly.

When this question comes up, most people are drawing on what they’ve heard from the nearest layperson or about the dangers of ketoacidosis, which is much different. So, it’s time to set the record straight and shed some light on this confusion about the safety of ketosis!

First, we’ll look at common myths, including the difference between ketosis and ketoacidosis, and finally, how to make sure you’re following the ketogenic diet safely and healthfully.

Misconceptions about Ketosis

There’s a lot of false information out there about ketosis being bad for you, so let’s address it and talk about what’s untrue.

Ketosis Health Myths

The most common myths about ketosis being unsafe or unhealthy usually come down to misinformation. Here are some of the top health myths about ketosis and why they’re wrong:

Myth: The ketogenic diet causes heart disease.

We’ve all been told that fat, especially saturated fat and dietary cholesterol, cause hardening of the arteries and heart disease. This is simply not true based on the latest research. Plus, Dr. Anthony says a high-fat, ketogenic diet is the best thing for reducing inflammation long-term, and inflammation has been linked to heart disease and other diseases.

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Myth: It’s not safe for your kidneys.

You’ll often hear about risk to the kidneys with high-protein diets, and sometimes ketogenic diets are still lumped into that category. But the keto diet is NOT high protein; it’s high fat and moderate protein. You’ll be eating a healthy level of protein that doesn’t overload your system and lots of healthy fats.

Myth: Your healthy muscles will waste away.

Nope, not if you keep fat intake high and protein intake moderate—which is, again, the basis of healthy ketosis. Your body will continue burning ketones for fuel without turning to your lean muscle. Ketosis actually helps preserve and prevent muscle tissue from breaking down.
Myth: You won’t get enough fiber.

Sure, if you eat nothing but meats and butter. But eating a proper ketogenic diet involves a lot of whole food, fibrous vegetables and salads, which are full of healthy fiber for the colon. Make sure to check out our full ketogenic diet food list and ketogenic diet grocery list, so that you can include the proper foods for ketogenic diet success.
And finally, one of the biggest misconceptions that causes people to ask “is ketosis safe?” is from confusing ketosis with ketoacidosis. Let’s break down the big difference between ketosis and ketoacidosis.
Though the names are so similar, ketosis and ketoacidosis have huge distinctions. Here are basic definitions of each:

• Ketosis is a natural process in which the body begins burning ketones for fuel instead of glucose.

• Ketoacidosis is a dangerous metabolic state that can occur in type 1 diabetics, if they aren’t managing their insulin and diet properly. This is also known as diabetic ketoacidosis, or DKA.

DKA can also occur in diabetics who are sick. Either way, it involves an extremely high level of ketones in the blood that causes it to turn acidic.
In contrast, ketosis is a safe shift in how the body burns energy brought on by changes in diet. On a standard diet, the default energy source of the body is carbohydrates. But with a very-low-carb, moderate-protein, and high-fat ketogenic diet, the body begins to switch from burning carbs for fuel to breaking down fats, releasing ketone bodies that are used for fuel.

Not only is ketosis natural and safe, it’s also healthy in many ways, which we’ll cover below.

Responsible Ketosis

Contrary to the popular myths we’ve covered above, there are many benefits of following a ketogenic diet and putting the body into ketosis. Whether you’re new to the ketogenic diet or have been following it for years, it’s always good to have a refresher on the healthiest (and safest) ways to get into ketosis.

Entering Ketosis Safely

It’s important to make sure you’re eating whole foods and also keeping the right ratios of carbs, proteins, and fats:

Amounts vary a little depending on the person, but making sure your fat intake is high — and protein isn’t too high — is key.

The “Keto Flu”

The only downside to ketosis are the side effects some people experience when the body is switching from glucose to ketones for energy. This is often referred to as the “keto flu” because it mimics actual flu virus symptoms like:

• Headaches
• Lethargy
• Feeling tired
• Lacking motivation
• Irritability
• Confusion or brain fog

It’s not uncommon to experience these when first starting a ketogenic diet or after a cheat meal or carb cycling, as your body is burning through that excess glycogen and switching back to burning fat for fuel again.

How to Avoid the Keto Flu

Keto flu symptoms usually diminish with a few days before you start to feel good on your keto diet again. Then again, some lucky people never experience the keto flu at all. For those who do, though, there are ways to prevent the symptoms, including:

• Taking exogenous ketones: Increasing the amount of useable ketones in your system helps you reduce the chances or amount of time the keto flu is experienced, since they can help you get into ketosis and reduce transition symptoms faster than just relying on diet.

• Drinking a lot of water: It’s so important to stay hydrated, starting as soon as you wake up. Try to drink around 32 ounces of water in the morning—especially if you have keto coffee or black coffee, which is dehydrating—and continue throughout the day. This can help reduce headaches and other uncomfortable symptoms.
• Increasing your salt intake: Your kidneys excrete more sodium on a ketogenic diet, so you can end up with a need for more of it in your diet. Try adding Himalayan pink sea salt to your dishes, drinking bone broth throughout the day, adding sea vegetables to your meals, eating cucumbers and celery, and snacking on salted nuts (in moderation — see this post on nuts).
• Making sure you’re eating enough calories and fat: Some people make the mistake of just cutting out the carbohydrates and not replacing them with anything, leading to a super-low calorie intake that is bad for hormones and metabolic needs. Keep your calories up and your brain nourished with plenty of healthy ketogenic-friendly fats.
• Getting exercise: You might not feel much like exercising at the beginning of getting back into ketosis, but regular exercise can help make your metabolism better able to handle the switch from carbs to ketones for energy—meaning less keto flu suffering.
• Testing your ketone levels: Make sure you’re actually getting into and staying in ketosis—and test OFTEN. This article tells you exactly how.

Why you should consider keto diet?

If you are considering a ketogenic diet, you might be wondering if it’s right for you. Maybe you have heard some of the benefits but still find yourself thinking about whether it is completely worth it to change your diet for these benefits. Truthfully, there are many advantages of going keto, from physical health and weight loss to a more stabilized mood and tons of energy. Let’s dive into the details of some of the biggest ketogenic diet benefits and decide for yourself if these benefits are ones you’d like to have! We’ll break these benefits down to the specific health goal you might be trying to achieve.

KETOGENIC DIET AND WEIGHT LOSS

When compared with low-fat dieting, low-carb can bring better results over a shorter period of time in terms of weight loss, cholesterol, and blood pressure. There can be several reasons for this:
• Low-carb and ketogenic diets are more satisfying with their low carb content and higher amounts of protein and fats.
• Going on a low-carb diet usually causes you to lose excess water weight.
• Most people can experience weight loss pretty rapidly, especially within the first week or so of starting a ketogenic diet.
If you would like to lose weight, the ketogenic diet provides the following benefits and will get you closer to reaching your goal.

Increased HDL Cholesterol

With the high intake of saturated and other healthy fats, the ketogenic diet may help increase HDL cholesterol and improve triglycerides levels. Both are important for promoting heart health.

KETOGENIC DIET AND PHYSICAL HEALTH

Acne

Going keto might also be able to help lessen inflammation of the skin and lesions in those with acne. This may be due to the anti-inflammatory properties ketosis offers.

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IBS Support

Several studies have shown a link between low intake of sugar and improvement in symptoms of irritable bowel syndrome (IBS). In fact, one study showed eating a ketogenic diet can improve stool habits, abdominal pain, and overall quality of life in those with IBS.

KETOGENIC DIET AND PHYSICAL PERFORMANCE

Steady Energy Levels

Don’t be surprised if you’re able to eliminate that afternoon coffee from your routine after adapting to the keto way. Becoming a fat burning pro includes benefits like no more afternoon slumps, no more crazy mood swings, and elimination of weird shifts in energy levels that you might experience otherwise.

Plus, you’ll likely find it easier to go long periods of time without food. This is helpful for weight loss, stable blood sugar levels, and extended periods of fasting (which is one of the best ways to get into ketosis).

Better Workouts

Adjusting to the diet change might take time, but after your body becomes adaptive to burning fat for fuel on the ketogenic diet, you’ll likely notice a difference in physical performance and endurance—such as more energy and focus for workouts. This makes sense because being in ketosis “teaches” the body to burn fat for fuel more efficiently.
If you start the keto diet and notice limitations in your physical performance, give your body some time to adapt to moving from carbohydrates as its primary fuel to a fat.

Note: For those who are serious athletes, a cyclical or targeted ketogenic diet might be the best way to go.

Fat Loss / Muscle Gain

The good amount of protein intake on a ketogenic diet makes it great for building muscle mass. Results might seem to come more slowly than for someone fueling their workouts with carbs, but that’s usually because you’re building more lean mass along with fat loss.

For example, when recording my experience doing a keto fast for four days, I noted a full 2.4 lbs of muscle gain coupled with 1.1 lbs of fat loss.

KETOGENIC DIET AND MENTAL CLARITY

Some research shows a ketogenic diet may be able to support mental performance, help increase productivity, support better memory, and even have positive effects in relation to mild cognitive impairment.

Neurological Support

Early use of the ketogenic diet was as a therapy for reducing seizures in those with epilepsy, especially children. It has also been shown to possibly provide benefit to those with Parkinson’s, Alzheimer’s disease, and other degenerative cognitive diseases. This is likely because ketone bodies having possible neuroprotective effects, along with the nutritious nature of the keto diet.

TAKEAWAY MESSAGE

The biggest ketogenic diet benefits that come with this way of eating are expansive and significant—not only for weight loss and fitness but also for overall health. Ketogenic foods are not only delicious but also wholesome and health-promoting. When you’re eating more fats and proteins with less carbs, you’re more likely to end up eating fewer calories overall because you’re more satisfied and less hungry (without even trying). This is a huge advantage because you aren’t left feeling starved, deprived, and vulnerable to giving in like you would be on other diets. With this, you also don’t experience the rollercoaster of energy levels but instead maintain a steady level of energy that allows you to keep focused on your tasks. No matter the health goal you have in mind, the ketogenic diet offers many benefits to enhance your daily living and wellness.

Top 3 tips for weight loss on keto diet

The ketogenic diet is a diet like no other. It combines the power of calorie restriction with the unique benefits of nutritional ketosis to provide people with an effective way to lose weight and improve overall health.

As I look deeper into the keto diet, however, there is a huge discrepancy between what people think they need to do versus what the science says is best for most people. Some common myths like “carbs and insulin are the only reason why we get fat”, “you will lose weight as long as you are in ketosis”, and “calories don’t matter” are perpetuated on a daily basis by low carb diet enthusiasts, but these falsehoods only cause more confusion and frustration — especially if you are new to this way of eating.

This is why we decided to put together an article with the ten most important tips for ketogenic diet success. With each tip, we hope to clear up common misconceptions and give you practical strategies so you can finally get the results you want.

1. Know What You Should Focus On

Do calories matter on keto? What exactly should you eat? Why does the keto diet work so well?

Depending on who you ask, you may get a completely different answer. Even some research papers will propose one hypothesis while other data clearly suggests that it’s not true (like the carbohydrate-insulin hypothesis for obesity).

With all of the contradicting beliefs in the keto diet world, it is hard to know what is actually true — and without the truth how are you supposed to know what to do if things don’t go as you initially hoped?

Do you focus on limiting carbs more? What about exercising? Should you intermittent fast?

After digging through the research, It becomes clear that people lose weight on keto because of one thing — the fact that keto dieters tend to eat much fewer calories than they did before without noticing.

It doesn’t matter how much you restrict your carbs and how many grams of fat you eat. The key to burning off your own fat is being in a calorie deficit.

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If you can find a diet that allows you to eat fewer calories than before without battling against cravings and hunger (like keto dieting does for most people), then you’ve found one of the most sustainable ways to lose weight.

The best way to create a diet like this is by following these two principles:

Eating mostly protein-dense and fiber-rich foods because of how satiating they are.
Eliminating all calorically-dense processed foods from your diet because of how easy it is to binge on them.

The primary reason why the keto diet is so effective for weight loss is that it follows these two principles better than almost every other popular diet. As a result, people who are following the keto diet feel more satisfied than ever before on fewer calories and start burning off excess body fat.

To learn more about how to lose weight on keto, check out this article.

To sum up this tip more succinctly: Eating fewer calories than your body needs to maintain its weight (not carb restriction) is the key to weight loss. If you are not getting results you want, it’s best to adjust your lifestyle and way of eating that allows you to be in a calorie deficit. One of the best ways to do this is by eating keto foods, which you will learn about in tip #2.
2. Only Consume Keto Foods and Ingredients

Keto foods are foods and ingredients that are very low in carbs. What “very low in carbs” means exactly will depend on your daily carb limit. For example, we recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g) so that you can reap the benefits of eating highly satiating foods and ketosis. (To figure out your net carb consumption, simply subtract total fiber intake from total carbs.)

To have such a small amount of carbs, you must be vigilant about your food choices. You may find that many of your favorite foods will put you near your carbohydrate limit for the day with just one serving. Even healthier foods like fruits and vegetables are packed with sugar and carbs, but don’t get discouraged — there is plenty of delicious food you can eat on the ketogenic diet.

For example, you can have a Bacon Breakfast Bagel for breakfast, a Thai BBQ Pork Salad for lunch, and a Keto BBQ Chicken Pizza for dinner. All of them are delicious and relatively low in carbs.

Check out this list for some more ideas of what you should and should not eat on the ketogenic diet:

Do Eat

Meats – fish, beef, lamb, poultry, eggs, etc.
Low carb vegetables – spinach, kale, broccoli, cauliflower, and other keto-friendly vegetables >
High fat dairy – hard cheeses, high fat cream, butter, etc.
Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

Do Not Eat

Tubers – potato, yams, etc.
Fruit – apples, bananas, oranges, etc.
Sugar – honey, agave, maple syrup, etc.
Grains – wheat, corn, rice, cereal, etc.

To see more specific advice on what (and what not) to eat, click here.

For more ideas on what you can eat, check out our recipe page and our low carb cheat sheet.

You can also make plenty of keto-friendly baked goods and fried foods with keto flour like almond flour, coconut flour, and the other keto-friendly baking ingredients that you will find in this article.

However, eating these foods and making these keto recipes will not guarantee you the results you want. Once again, the key to weight loss is eating fewer calories than your body needs to maintain its weight. Even if your diet consists of absolutely no carbs, you can still gain weight. This is why it is so helpful to be aware of how many calories and grams of carbs, fat, and protein you are consuming on a daily basis.
3. Track Your Macros

The current research data suggests that we tend to underestimate how many calories we eat. At times, the difference between estimated calorie intake and actual calorie intake is so profound that you may think you are eating much less than before but you are still gaining weight.

In fact, many of us will have plenty of low-calorie days where we do lose a bit of weight, but then our subconscious weight-regulating mechanisms will kick in to motivate us to eat more the following day. This will cause you to either gain more weight or hit a weight loss plateau that you just can’t seem to break.

The worst part is that we are typically never aware that this is happening, and we start to blame ourselves or the diet when the truth is that we just need to take an objective look at how much we are eating.

3. Track Your Macros

One of the best ways to track what you are eating is by using a calorie tracking app and a scale. By using both, you will be much more accurate in knowing what you are consuming and have all the info you need to start losing weight consistently again.

When it comes to tracking calories, I prefer to use MyFitnessPal (for general macro tracking) and Cronometer (for more specific macro and micronutrient tracking). If you’d like to get started with tracking your calories using these apps, check out our guide on the topic — It has everything you need to know so that you can set up MyFitnessPal and Cronometer for your specific macronutrient needs.

To find out what your calorie and macronutrient needs are, plug your info into our keto calculator. It will tell you exactly how many calories and grams of fat, protein, and carbs you need to eat on a daily basis to get the results you want.

Another way to increase the accuracy of your calorie tracking is by using a food scale. Most people measure the amount of food they eat by guesstimating – which typically causes you to eat more calories than you intend.

There are certain things I look for when buying a scale, and most importantly include:

Having a conversion button. Most calorie tracking apps and websites use a mixture of units. Having a conversion button on your scale can make it much easier for you to measure your food. A gram to ounce and ounce to gram conversion button is the one that I most commonly use.
Automatic Shutoff. Make sure you research the scale you are buying. If the scales have an automatic shutoff, it can be troublesome to properly measure your food. Try to find scales that allow you to program the automatic shutoff or require you to manually turn it off.
Tare Function. Being able to place bowls, plates, and utensils on your scale makes it a lot easier to weight things out. Make sure that your scale has a tare option, which will allow you to place an item on the scale and revert back to 0.
Removable Plate. Cleaning scales can be a huge hassle when dealing with messy foods. Double check that the scale you are buying has a removable plate for easy cleaning.

Once you start tracking you food consumption more precisely, you can almost guarantee that you will get the results you want.

However, there is one crucial caveat. We cannot ignore how much our food environment impacts what we eat and how much we eat. Even with a scale, an app, and a keto calculator, it is still possible to cheat — especially when you are traveling or have easily accessible “cheat” foods in your house.