The keto diet has become very popular in recent years, and for good reason! It’s known to help with weight loss, boost energy, and even improve focus. But as with anything that gets a lot of attention, the keto diet has also brought along its fair share of myths and misunderstandings.
In this blog post, I’m going to address some of the biggest myths about the keto diet. If you just want to get the facts straight, this guide is here to help!
Myth 1: Keto is Just Eating Bacon and Butter
One of the most common misconceptions about the keto diet is that it’s all about piling your plate with greasy bacon and slathering everything in butter. While those foods can be part of a keto meal plan, the truth is that keto is much more balanced than that.
A healthy keto diet includes a variety of nutrient-rich foods, such as leafy greens, non-starchy vegetables, avocados, nuts, seeds, and quality proteins. Healthy fats like olive oil and oily fish like salmon also play a big role. Yes, bacon and butter can fit into a keto lifestyle, but they’re far from the whole picture.
This myth most likely comes from the fact that the keto diet emphasises fats as the primary energy source. However, your focus should be on healthy fats, not just any fats. A well-rounded keto meal plan prioritises whole, unprocessed foods to ensure you’re getting the balance of nutrients your body needs.
Myth 2: The Keto Diet is a Fad Diet
It’s easy to label keto as just another trendy diet, but this couldn’t be further from the truth. The ketogenic diet has been around for nearly a century, originally developed in the 1920s as a treatment for epilepsy.
While it’s true that keto has gained popularity recently for weight loss, its benefits go beyond just shedding pounds. Many people follow keto for improved energy, better mental clarity, and even to manage conditions like PCOS. The fact that it can be adapted to different goals and lifestyles makes it more than just a short-term trend.
Unlike most fad diets that promise quick fixes with little substance, keto requires an understanding of your body’s needs and a commitment to balance. It’s a lifestyle change, not a one-size-fits-all solution, which is why it has stood the test of time.
Myth 3: You Don’t Need to Track Your Macros on Keto
Another common myth is that once you start keto, you don’t need to worry about tracking what you eat. While keto doesn’t require calorie counting in the traditional sense, keeping an eye on your macronutrient intake is essential, especially when you’re starting out.
Macronutrients (or macros) are divided into 3 groups: fat, protein and carbohydrate.
The reason tracking macros is so important on keto is because the diet relies on maintaining a specific balance: high fat, moderate protein, and very low carbs. If you eat too many carbs, even unknowingly, it can kick you out of ketosis (the state where your body burns fat for energy instead of carbs).
Thankfully, there are plenty of tools available, like apps and calculators, to make tracking your macros easy. These tools can help you stay on track and ensure your body gets what it needs while remaining in ketosis. Once you get the hang of it, tracking becomes easy and helps you reach your goals.
Myth 4: Keto is Dangerous for Your Heart
A common concern about the keto diet is that eating a high-fat diet will harm your heart. After all, we’ve been told for decades that fat, especially saturated fat, is bad for cardiovascular health. But recent research shows that this isn’t entirely true.
When done properly, the keto diet emphasises healthy fats like those found in olive oil, avocados, nuts, seeds, and fatty fish. These fats are known to be heart-friendly and can even help improve cholesterol levels by increasing HDL (the “good” cholesterol) and lowering triglycerides.
While saturated fats, like those in butter and red meat, can also be included, they should be consumed in moderation. The key is focusing on nutrient-dense, whole foods rather than relying on processed, high-fat junk foods.
Myth 5: Keto Causes Nutritional Deficiencies
Some people believe that cutting out carb-heavy foods like fruits, grains, and legumes on keto means you’ll miss out on important nutrients. While it’s true that certain food groups are limited, a well-planned keto diet can provide all the essential vitamins and minerals your body needs.
Non-starchy vegetables, such as spinach, broccoli, courgette (zucchini) and bell peppers, are staples in a keto diet and are packed with fibre and nutrients. Additionally, foods like nuts, seeds, avocados, and fatty fish provide essential vitamins, minerals, and healthy fats.
The key is to avoid relying solely on processed “keto” products and instead focus on whole, nutrient-dense foods. With proper planning, keto can be a balanced and nutritious way to eat.
Myth 6: You Can’t Exercise on Keto
Another myth is that you’ll have no energy to work out on keto. While it’s true that your body needs time to adapt to burning fat for fuel instead of carbs, this doesn’t mean you have to give up exercise.
During the adaptation phase, you might notice a dip in performance, especially for high-intensity workouts. However, once your body becomes fat-adapted, many people find they have plenty of energy for both aerobic and strength-based activities.
Myth 7: Keto is Unsustainable Long-Term
Critics often claim that keto is too restrictive to follow for the long haul. However, sustainability depends on how the diet is approached. A strict keto diet may feel limiting at first, but many people transition to a more flexible version, such as low-carb or cyclical keto, once they reach their goals.
The key is to personalise the diet to fit your lifestyle. By incorporating a variety of foods, using meal prep methods, experimenting with keto-friendly recipes, and allowing occasional treats, many people find that keto can be both enjoyable and sustainable over time. Like any diet, long-term success depends on making it work for you.
If you’re curious about starting keto or have questions, don’t hesitate to reach out for more information. Explore my other keto articles to see if keto is right for you. And if you’re ready to take the plunge, start your keto journey today with confidence!
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