7 Keto Diet Myths Busted

The keto diet is gaining popularity. And sadly, so are its myths. For the last three years, this diet has been gaining traction – mostly in those numerous online fitness forums. There are even individuals spreading rumours that it’s never safe without science-backed proof. As individuals, you’re tasked with doing your own due diligence before believing those “facts” being thrown around. Here are the top six keto myths debunked.

Myth 1: Ketosis and Ketoacidosis similar

This couldn’t be any further from the truth. Ketosis is where your body achieves the “perfect” balance to break fat supplies for energy while Ketoacidosis refers to a medical condition where the blood has a higher-than-average acid level. Ketoacidosis its life threating on its own and its more common top patients with high blood sugar. We achieve ketosis by following religiously following a ketogenic diet.

Myth 2: The keto diet is made up of high protein snacks

Contrary to popular belief, ketosis is based on having a reduced protein intake. This is arguably the most pronounced myths doing rounds on the internet. You’re trying to lose weight, not to bulk up. In fact, high protein levels work against ketosis. How is this possible When we have too many proteins, they are broken down to form amino acids? Acidity levels rise at this time. Besides, you already know that excess protein is converted into glucose. This leads to a high blood sugar and your body stores the extra glucose in fat cells to counter this effect. This is how proteins work against ketosis

Myth 3: The ketogenic diet was discovered recently

This is not something new. The ketogenic diet is an improvement of the “fasting diet” that dates back to the early 90s. It was performed by physicians after they discovered that it led to fewer epileptic seizures amongst adults. A few decades later, researchers built upon this to discover that when we eat fewer carbs, our body is fueled by beta-hydroxybutyric acid. This was the first type of ketone to be discovered. So, the ketogenic diet was then developed through the classic trial and error and this is why its recorded in almost all health books.

Myth 4: The keto diet leads to poor cardiovascular health

Its common knowledge that cholesterols are bad for our heart. But how many of us know that there are healthy cholesterols too? All joints in the body are lubricated by cholesterol. There are two distinct types of cholesterol – high-density ones and low-density ones. When you’re on a keto diet, you use up carbohydrates, blood sugar reduces and your body is more responsive to insulin. This means that your heart doesn’t have to work twice as hard and it stays in optimum condition.

Myth 5: Your brain can’t work without carbohydrates

Truth be told. It even functions better without ketones. Your brain only needs glucose and this is obtained through gluconeogenesis. All the energy that your brain uses is provided by the liver as it breaks down fats through metabolism.

Myth 6: You may end up lacking vital nutrients of ketosis

They’re many different ways of executing the ketogenic diets. If you end up with nutrient deficiency, then you’re doing it wrong. There’s only one requiem to ketosis – keep your carbs on the lower side. It works even better if you cut down on the protein intake too. If you think a keto diet involves enjoying a large tub of ice cream alone, then I agree with you. You may lack the vital nutrients. However, all nutritionists agree that including a generous serving of leafy vegetables to your diet is good for your heart, body and mind.

Myth 7: Ketogenic diets never have dietary fibre

If your ketogenic routine includes ordering a large sandwich and downing it with Coke – chances are you’re not meeting the daily recommended fibre requirement. A well-thought keto diet is made up of seeds, veined vegetables, dairy products and fruit chunks. All these are rich in dietary fibre. This is the type of fibre that is never broken down but it helps your gut function more effectively. It does this by slowing down food absorption in the small intestines. This means that your body absorbs more nutrient from the food this way.

Now that you’ve seen common keto myths debunked, don’t believe everything you see on the internet.

Dash diet – Who is it for and what can it bring you?

The kind of Foods to maintain our healthy blood pressure are the right foods for  our physical and mental health. The Dash diet plan is one of the diets that help to get healthy nutrients. This diet is most efficient to maintain healthy blood pressure because foods included in this diet are low in cholesterol and saturated fats. These are also fat-free foods.

What is the dash diet?

It is eating plan diet that includes lots of fresh fruits and vegetables which are necessary to reduce high blood pressure. Thus, it reduces the risks of heart disease, stroke, high blood pressure and high cholesterol.

To maintain a healthy blood pressure consider the following tips in your eating styles. If you are not used to this because you have been eating unhealthy in your daily meals including your snacks, then it is now time to have a shift to this kind of food.

It is essential to eat fresh fruits and vegetables with whole grains like pasta in the center of your meal as the dash diet lower risk in our body.

Meat can only be made a side dish and not the main dish. But choose the lean meat or poultry instead of ground or red meat.

If possible, make fish a substitute for meat. To forget your bad eating habits, eat a variety of textures, colors, and tastes in order not to get bored of the same kinds of foods. Never deep fry food, but instead steam, roast and grill them.

Do not put too many seasonings in the food you cook but instead create your mixture of seasonings to give taste to them. Canned foods are not advisable but if you do include it in your meal then rinse them off and cure them before eating. If it is impossible to make abrupt changes in your diet and to eat styles, then have it gradually. Your determination and control not to take unhealthy foods are required.

Dash diet guidelines

  1. Heart diseases can be prevented because there are low cholesterol level and reduction of fats as well as saturated fats.
  2. There is an increase in lycopene, phytochemicals, and beta-carotene in the body because of increasing intake of vegetables, fruits and low-fat dairy foods which can protect the body from heart diseases and cancer.
  3. There is an increase in fiber which aids in lessening cholesterol and in the smooth digestion of foods which helps the body from excreting wastes.
  4. There is lower blood pressure because of lesser salt intake which thus prevents atherosclerosis and congestive heart failure.
  5. The diet does not encourage sweets and beverages and food which are high in sugar. Therefore, it maintains sugar balance in the body as well as lower calories.

With these, Dash diet provides major nutrients our body needs because it is loaded with minerals like potassium, magnesium, protein, and calcium. It is designed more for people with hypertension or high blood pressure and not really for those with the purpose of only losing weight to help them maintain healthy blood pressure.

10 Paleo Diet Myths

Paleo_Diet feature

 

Just like anything new that works, somebody has to find something negative to say about it and this is true with the Paleo diet too. The Paleo way of eating is probably the healthiest diet right now and because people aren’t used to that way of eating, they are hesitant and leery about it. Anything different and new can take time to be accepted by the masses.

But we want to dispel 10 of the myths that have been going around regarding the Paleo diet.

 

You Don’t’ Get The Nutrients You Need

Paleo is naturally nutritional and is a remedy that is perfect for the body because it is full of the essential fats, minerals, and vitamins it needs. As it floods the body with the good stuff, it floods the toxins out.

 

You Don’t’ Get Enough Calcium

Calcium can be received in more ways than consuming it from cow by-products. Other calcium sources that work just as well without causing the side effects are as follows:

 

Plants Cabbage

·       Bok choy
·       Cabbage
·       Greens: collard, mustard and turnip
·       Kale
·       Seaweed like dulse & kelp
·       Spinach

 

 

Canned fishSalmon
·       Mackerel
·       Salmon
·       Sardines

 

 

Different Sources of Fat
·       Nut butters
·       Nuts such as almonds, Brazil, cashews, and chestnuts

 

 

Dates, Figs, Olives

You Can Develop Heart Disease
In 2012, the results of an analysis from 21 different studies shows that there was not any relationship between heart disease and the intake of fat of over 300,000 people in a 14 year period.  The best way to prevent heart disease is to skip the cheap and tasteless vegetable oils like corn oil, safflower oil, soybean, and sunflower oil as well as margarine.

 

You Can’t Drink Again
Drinking is not good for the liver, which should be enough reason not to drink. In regards to Paleo observance, you call your own shots on this topic. The occasional alcoholic beverage is fine.

 

The Food for Paleo Is Weird
The Paleo-approved bone broths and organ meats are out of the ordinary and that’s what makes them weird to people. For centuries, bone broth & organ meats were used for medicinal purpose. The fresh fruits and vegetables, healthy fats, lean meats, nuts, seafood and seeds in Paleo aren’t out of the ordinary at all. We’ve just become accustomed to packaged, processed, refined, and sugary foods today.

 

Paleo Is Expensive
In comparison to the normal nutritionally void junk food, yes, Paleo is expensive. Remember you get what you pay for. Meaning you buy cheap, you’ll have cheap health. Spend a little more and live longer.

 

Habits Are Too Hard To Change
Eating Paleo is harder than going through a fast-food drive-thru or ordering a pizza. But suffering from heart disease, or worse, is harder.

 

There Is Too Much Protein
Paleo is not a diet of high protein. It is a diet that is well-balanced and follows the recommended amount of protein. Of all the foods we have, the most basic and prehistoric is meat and when it is consumed in balanced portions with the other macronutrients such as carbs and fat, your body will do fine.

 

Your Cholesterol Will Skyrocket!
The common assumption of eating cholesterol raises your blood levels. The truth of the matter is the B vitamin choline that is found in eggs actually transport cholesterol and keeps it out of the bloodstream.

 

This Is Just One More Low-Carb Diet
Paleo is lower in carbs naturally. It is focused on balance, density of nutrients and quality of food as well as becoming more aware of how your body is affected by food.