The keto lifestyle has become one of the most popular diets recently. Many adopt a low-carb, high-fat lifestyle for weight loss and improved health. With its growing popularity come many misconceptions and common mistakes that prevent people from achieving optimal results. Let's dive into the truth about Keto, common misconceptions, and how to succeed with this unique way of eating.
Misconception #1: You Can Eat As Much Fat As You Want
One of the most common misconceptions about Keto is that you can eat as much fat as you want. While it's true that it is high in healthy fats, it's essential to be mindful of portion sizes and to choose healthy fats like avocado, nuts, and olive oil. Consuming too much fat can lead to weight gain and other health issues.
Misconception #2: You Don't Need To Count Calories
Another common misconception is that you don't need to count calories on the Keto. While it's true that the diet emphasizes healthy fats and protein over carbohydrates, it's still important to be mindful of portion sizes and total calorie intake. Eating too many calories, even from healthy fats, can still lead to weight gain.
Misconception #3: You Can't Eat Fruits & Vegetables
Many people believe that Keto doesn't allow for fruits and vegetables. While it's true that some fruits and vegetables are high in carbohydrates, there are plenty of low-carb options that are permitted. Focus on non-starchy vegetables like leafy greens, broccoli, and cauliflower, and choose lower-carb fruits like berries and avocados.
Misconception #4: You Can't Eat Any Carbs
Another common misconception is that you can't eat carbs on Keto. While it is low in carbohydrates, it's not a zero-carb diet. Some carbs are allowed but choose healthy, low-carb options like nuts, seeds, and non-starchy vegetables.
Misconception #5: You Can't Eat Out
Many people believe eating out on Keto is impossible. While finding keto-friendly options at restaurants can be more challenging, it's not impossible. Look for protein-based dishes like grilled meats and seafood, and ask for non-starchy vegetables as a side dish. Many restaurants also offer keto-friendly options like salads and vegetable-based dishes.
How to Succeed With The Keto Lifestyle
Now that we've debunked some common misconceptions about the keto lifestyle, let's discuss how to succeed with it.
Tracking macros (fat, protein, and carbs) can ensure you stay within the recommended Keto ranges of 70% fat, 20% protein, and 10% carbs. Some find it easier to use a food-tracking app or journal to monitor their intake and adjust as needed. Many may not need to track and find it easier to stick with the basics, especially while getting started.
In addition to tracking your macros, focus on nutrient-dense, whole foods like non-starchy vegetables, healthy fats, and protein. Avoid processed foods and focus on cooking your meals at home to ensure you get the nutrients you need.
Finally, be patient and kind to yourself as you start your keto journey. It can take time to adjust to a new way of eating. Stick with it and give your body time to adjust. Before you know it, you'll start to see the benefits of a keto lifestyle, including improved energy levels, weight loss, and better overall health.
What tips do you have for people getting started?
Misconception #1: You Can Eat As Much Fat As You Want
One of the most common misconceptions about Keto is that you can eat as much fat as you want. While it's true that it is high in healthy fats, it's essential to be mindful of portion sizes and to choose healthy fats like avocado, nuts, and olive oil. Consuming too much fat can lead to weight gain and other health issues.
Misconception #2: You Don't Need To Count Calories
Another common misconception is that you don't need to count calories on the Keto. While it's true that the diet emphasizes healthy fats and protein over carbohydrates, it's still important to be mindful of portion sizes and total calorie intake. Eating too many calories, even from healthy fats, can still lead to weight gain.
Misconception #3: You Can't Eat Fruits & Vegetables
Many people believe that Keto doesn't allow for fruits and vegetables. While it's true that some fruits and vegetables are high in carbohydrates, there are plenty of low-carb options that are permitted. Focus on non-starchy vegetables like leafy greens, broccoli, and cauliflower, and choose lower-carb fruits like berries and avocados.
Misconception #4: You Can't Eat Any Carbs
Another common misconception is that you can't eat carbs on Keto. While it is low in carbohydrates, it's not a zero-carb diet. Some carbs are allowed but choose healthy, low-carb options like nuts, seeds, and non-starchy vegetables.
Misconception #5: You Can't Eat Out
Many people believe eating out on Keto is impossible. While finding keto-friendly options at restaurants can be more challenging, it's not impossible. Look for protein-based dishes like grilled meats and seafood, and ask for non-starchy vegetables as a side dish. Many restaurants also offer keto-friendly options like salads and vegetable-based dishes.
How to Succeed With The Keto Lifestyle
Now that we've debunked some common misconceptions about the keto lifestyle, let's discuss how to succeed with it.
Tracking macros (fat, protein, and carbs) can ensure you stay within the recommended Keto ranges of 70% fat, 20% protein, and 10% carbs. Some find it easier to use a food-tracking app or journal to monitor their intake and adjust as needed. Many may not need to track and find it easier to stick with the basics, especially while getting started.
In addition to tracking your macros, focus on nutrient-dense, whole foods like non-starchy vegetables, healthy fats, and protein. Avoid processed foods and focus on cooking your meals at home to ensure you get the nutrients you need.
Finally, be patient and kind to yourself as you start your keto journey. It can take time to adjust to a new way of eating. Stick with it and give your body time to adjust. Before you know it, you'll start to see the benefits of a keto lifestyle, including improved energy levels, weight loss, and better overall health.
What tips do you have for people getting started?
