There are various myths surrounding most diets. We reveal what the keto diet is, what is behind it and how much truth there is in it.
What you'll read:
1. Insufficient nutrient supply
Are you thinking that with so much fatty foods you can’t get enough nutrients? If you don’t pay attention to a balanced food selection during the ketogenic diet, this can happen quickly.
But a healthy keto diet is based on plenty of vegetables and lettuce, as well as mushrooms and herbs. Meat, fish or egg are served with it. If you stick to it and fortify it with high-quality fats and oils, you will not suffer any shortage of essential nutrients.
If you eat a balanced diet and consume healthy fats, your body is supplied with all the important nutrients.
2. Sick from keto
We are used to eating carbohydrates all the time. It doesn’t matter whether it’s a quick croissant on the way to the office from the bakery, your favorite pasta during your lunch break or a cosy dinner with the family. If the body is now deprived of its beloved carbohydrates, it first has to get used to them and it may react with the so-called keto flu.
Dizziness, headache, and malaise are typical signs of keto flu that can appear at the beginning of the diet. Drink enough water and don’t skimp on salt, as the ketogenic diet excretes a lot of fluids and minerals.
If you have the keto flu early on, drinking plenty and increasing your salt intake can help.
3. Better mood
Do you get in a bad mood at the word diet? Ketones not only keep you feeling full for a long time, but they also lift your mood and make you more satisfied. This is mainly due to the fact that the body releases more of the hormone serotonin. This is responsible for increasing well-being.
So we like to refine our sauce with a delicious piece of butter and ensure a delicious taste. And if it now also puts you in a good mood, an extra portion of fat is just right for us.
With the ketogenic diet, the body releases the hormone serotonin, which puts you in a good mood.
4. Elevated cholesterol
It is a common misconception and many heart patients may fear that the keto diet will drive their cholesterol levels through the roof. But this is usually unfounded, because the diet has a positive effect on the LDL and HDL ratio. In most patients, the “bad” LDL decreases and the “good” HDL increases .
To be on the safe side, a control measurement can be useful. If you are found to have an increase in bad LDL cholesterol, the value usually levels off again after a while.
Don’t worry about high cholesterol. The keto diet usually has a positive effect on the LDL and HDL ratio. Regular checks will provide you with information.
5. Unpleasant bad breath
Unfortunately, this can happen, because as soon as your body begins to produce ketones, the ketone body acetone is exhaled. You will notice that too, because your breath then smells fruity and a little like nail polish remover. Your body odour can also change.
This is only a temporary side effect and will usually go away within the first two weeks. If you notice these side effects, drink enough and, if necessary, use chewing gum to breath fresh air.
When the body starts making ketones, your breath may smell like acetone. This is temporary and you can counteract this with fluids and salt.
6. Too much meat
Anyone who now fears that a large steak will end up on the plate every day is wrong. A ketogenic diet is based on lots of fresh vegetables and salads. These are enriched with high-quality oils. Dairy products like cheese, yogurt, and eggs are also great ways to replace meat. The keto diet even becomes vegetarian very quickly.
Instead of meat, high-fat cold-water fish such as salmon or herring are also excellent and provide a significant proportion of healthy fats.
Throw over your concerns about overeating. The keto diet also works without meat.
Knowledge to take away
If you decide to shed a few pounds on the keto diet and eat lots of vegetables and healthy fats, you don’t have to worry about a lack of nutrients, high cholesterol or excessive meat consumption. Unpleasant bad breath and the keto flu are usually not permanent either.
Find out for yourself whether this diet suits you. Perhaps in the end you will be rewarded with weight loss, a better mood and increased well-being.