Low-carb diets are all the rage these days. As a responsible nutritionist, I’m curious to learn more about keto, an incredible health-boosting diet that has been gaining a lot of popularity in recent years.
All you need to do to lose weight is to not eat carbohydrates. Because starches are so low in calories, while providing an instant energy boost, they are very hard to resist. The body prefers to store the energy from eating carbs as fat. This is the basic mechanism of weight loss by starvation. The ketogenic diet has risen to fame recently because it promises to melt away the extra fat and retain everything else. But, as we all know, a diet is not a magic wand. It is not an exercise for weight loss and everything else that is guaranteed.
In the past few years, the keto diet has experienced a kind of renaissance. It’s become a popular weight loss option thanks to its high-fat, low-carb nature. But what does this diet really consist of, and is it really the way to go?. Read more about debunking myths about keto diet and let us know what you think.
Updated 17. June 2021, based on a medical opinion from
The low-carb ketogenic diet’s approach to fat is one of its most notable characteristics. People who are new to the keto diet frequently question how to boost their fat intake or what high-fat snacks they should eat to ensure they receive enough fat.
Fats’ function in the keto diet is often misunderstood, particularly when it comes to weight reduction. Knowing which fats may help you lose weight and enhance your health will enable you to make the best decisions possible.
This article debunks four common misconceptions about dietary fats and keto diets.
To learn more about myths, go to Myths:
Myth 1: On the keto diet, we consume a lot more fat.
Here’s where a lot of misunderstandings about the keto diet originate. People often believe that while they are on the keto diet, they are consuming much more fat than they were before. While we can’t predict what will happen to each person in real life, there are a few clinical studies that support this theory.
The first issue is that there are few clinical trials that utilize macro keto or a focus on increasing fat in the diet as an instructional procedure for participants.
Low-carb, non-ketogenic studies are the most well-known and well-reviewed clinical research that we use as proof that severe carbohydrate restriction promotes weight reduction.
Participants are not instructed to restrict their calorie or fat consumption in these trials. Participants, on the other hand, significantly decreased their calorie and carbohydrate consumption on average. As a consequence, fat as a proportion of calories increases.
Absolute fat consumption, on the other hand, does not rise substantially, if at all. The average increase in fat consumption in the research with the highest increase was 18 grams, or 1.5 tablespoons of butter. In certain research, total fat consumption decreases, but in the majority of studies, it stays fairly constant.
As previously stated, few research use a macro keto diet to train individuals, and existing low-carb clinical trials indicate a small (if any) increase in total fat. As a result, there is no evidence that following the keto diet’s macros or adding large quantities of fat to one’s diet is more effective for weight reduction than a low-carb Atkins-style diet. This kind of in-person study has never been done before.
Congratulations if sticking to keto macros has been helpful to you. Continue to continue what you’re doing. Many people may benefit from targeted fat calorie supplementation to help them lose weight and improve their health.
If it doesn’t work, concentrate on high-protein, low-carbohydrate meals (which are naturally rich in fat) and high-fiber veggies. You may accomplish your health objectives by using a method similar to the procedures employed in the research above.
Our high-protein dishes cut carbohydrates, up the protein, and add just enough fat to make each mouthful delicious.
Myth 2: Eating fat causes you to burn more body fat.
A frequent misunderstanding about the keto diet is that it needs you to consume fat in order to lose weight. However, after more consideration, this may not be the case. Those of us who have followed a very low fat diet know that consuming very little fat may help you lose weight. It’s simply that this way of living isn’t always pleasant or sustainable.
The lack of knowledge of the distinction between dietary fat (the fat you consume) and body fat is at the root of most of the misunderstanding around this misconception (the fat under your skin and around your organs). If you want to lose weight or improve your insulin resistance, the objective is to get to fat and utilize it for energy rather than simply burning the calories you just ate.
Lowering insulin levels is an essential step in fat burning. Insulin is a hormone that instructs your body to store fat in the form of fat cells. As a result, decreasing your insulin levels may help you burn fat.
In the near term, dietary fat has minimal impact on insulin levels. It’s also not enough to eat more fat in your diet to decrease your insulin levels. To decrease your insulin levels, you must eat a diet that restricts either calories or carbs, or both, in certain cases.
Carbohydrates, calories, and insulin are all factors to consider.
Reduce your total calories to far below your daily energy requirements to utilize fat as an energy source. This often, but not always, results in a decrease in insulin levels.
However, for some individuals, cutting calories across the board isn’t enough. In this instance, a low-calorie meal high in carbs may not be adequate to decrease insulin levels and allow fat to be used as fuel. We don’t know enough at this time to go beyond conjecture about why some individuals don’t lose weight when they cut their calorie consumption.
When you eat fewer calories, your body has less fuel accessible from food and less access to stored fuel (fat). As your body tries to obtain the energy it needs to get through the day, the consequence may be fatigue and a continuous sense of hunger.
Instead of a total calorie restriction, the second effective approach for losing fat is to decrease carbohydrates.
During digestion, carbohydrates (without fiber) are converted to sugar, causing a fast increase in blood sugar. Insulin levels typically rise dramatically and quickly as a consequence of this.
Because a reduced carbohydrate consumption leads to lower blood sugar, it nearly always leads to lower insulin levels, which means your body may now release its fat stores and utilize them as fuel.
Even if you don’t actively limit calories, reducing carbs typically leads to a reduction in overall calorie consumption.
Protein-rich meals and fiber-rich veggies frequently take their place when carbohydrates and sugars are removed from a low-carb diet. More protein and fiber in your diet will generally help you feel less hungry (without having to eat as much). As a result, your calorie consumption is more likely to drop.
Insulin levels are low under these circumstances, enabling the body to access stored fat. Your body also requires energy since you are consuming less calories.
What are the greatest meals to lose weight?
The issue with adding additional fat to your diet to burn body fat is that fat, even in tiny quantities, is rich in calories. You’ll wind up with a calorie surplus if you keep your insulin levels low by eating less carbs but consume more calories than you need by eating too much fat.
What’s the end result? Body fat reduction is limited. This isn’t always the case, since many individuals believe that consuming fat helps them feel full, preventing them from overeating. Others, on the other hand, are prone to overeating fat calories from oils, butter, cream, nuts, and other savory choices.
Low in pure carbs (total carbohydrates minus fiber), low in overall energy density (calories per gram), and rich in important nutrients like protein, vitamins, and minerals are the greatest meals to assist the body burn stored fat.
When you consume the protein meals your body need to create muscle and keep your metabolism running smoothly, you’re also consuming dietary fat. Protein-rich foods, such as eggs and meat, also include a small amount of fat.
However, you must include enough fat in your meals to ensure that they are delicious and do not result in calorie reduction. Cooking with butter or oil, or adding salad dressing to meals, for example, offers a reasonable quantity of fat for satiety, while fat bombs for dessert may provide an excessive amount.
Instead of increasing dietary fat, the body may burn its own fat for fuel by decreasing insulin levels and restricting calories below daily energy requirements.
Foods to consume Myth 3: Fat is the most healthy food
Yes, dietary fats aid with appetite control. If you’re attempting to lose weight and you’re hungry in between meals, think: If you want to consume more fat at your next meal, make sure you eat a lot of protein and high-fiber veggies beforehand.
Proteins and fibers have a greater impact on the sensation of fullness than fats, according to research.
Dietary fats are tasty, but they don’t contribute much to the nutritional value of meals. Despite the fact that humans need many important fatty acids, we only consume a little quantity on a daily basis.
Furthermore, fat has more than twice as many calories per gram as protein or carbs, which have just 4 calories per gram. This implies that a little quantity of fat produces a lot of calories.
Although fat promotes fullness by delaying digestion and activating the hormones that signal you when to stop eating, its effects aren’t as powerful as protein’s.
Why a low-carb diet allows you to eat less
This may go against the findings of clinical studies, which showed that those on a low-carb diet ate less calories and felt fuller. The fat level of these diets is frequently blamed for this.
However, the protein density of the diet tends to rise under these circumstances; individuals consume more protein per calorie than previously. This is a good method to cut down on your total calorie consumption.
Ketosis has also been proven to decrease the sensation of hunger. However, it is keeping carbohydrates and calories low, not consuming additional fat, that is the most essential element in ketosis.
In fact, in these trials, absolute fat consumption does not seem to rise much (see table above). The proportion of calories from fat rises when carbs and total calories are decreased, although the actual quantity of fat eaten may not vary much.
Furthermore, like other diets, low-carb diets restrict sugary and starchy items that promote overeating, such as B. Desserts, chips, and cookies.
By avoiding these items, you may change your dietary fat sources from carbohydrate-rich foods (such fried starches or sugary foods like doughnuts and chips) to protein-rich foods (like steak or skin-on poultry) or fiber-rich foods (like fruits and vegetables) (like broccoli with butter or a salad with a fatty dressing).
The greatest foods for decreasing hunger are protein and fiber.
If you want to lose weight in a healthy and long-term manner, replacing sugary and starchy meals with items that mix fat with protein or fiber, rather to those that are mainly fat, such as a cup of coffee enhanced with butter, may be more successful.
Many essential elements are included in a rib eye steak or asparagus with hollandaise sauce. These meals, although not low in calories, feed your body, decrease insulin levels, and curb hunger without making you feel like you’re on a diet.
Even if the sweetness comes from a ketone-friendly, calorie-free sweetener, fat coupled with sweetness may increase cravings, counteract feelings of fullness, and make it easier to consume too many empty calories.
Is it possible to eat a piece of keto cheesecake? Without a doubt. All you have to do now is make sure you’re eating enough protein and non-starchy veggies. It’s also preferable to consume ketosis-friendly sweets just once in a while, rather than every day, if you want to lose weight.
Keep in mind that, despite the higher protein content of the keto diet, 50-70 percent of your calories will still come from fat. You don’t want to wind up on a low-carb, low-fat, low-calorie diet that leads to hunger and weight loss and regaining cycles if you want to lose weight permanently.
It’s a good idea to keep fat intake to a minimum so that your body can burn it. It’s not healthy to feel deprived and dislike the food you consume.
Protein- and fiber-rich meals delay the digestive process and increase the production of satiety hormones. At the same time, they offer essential nutrients to the body and contain half as many calories as fat.
Myth #4: Eating a low-carbohydrate diet does not cause weight gain or insulin resistance.
On a keto diet, can I consume too much fat? Yes, it’s a pretty simple response, but a better one is more complex. To summarize, fat in the diet should not be seen as a free meal that may be eaten in limitless amounts.
The notion that you can’t acquire fat from fat is incorrect, just as the myth that you can’t get fat from carbohydrates was false in the age of low-calorie diets. Many individuals who have lost dozens of pounds or more by eating less carbohydrates and adding cream, butter, and olive oil to their meals may find it odd that fat may make you fat, but it does.
Although dietary fat does not increase glucose and insulin levels as quickly as carbs, its long-term effects on insulin and insulin resistance are yet unknown. In a low-carb diet, whether dietary fat contributes to weight gain and insulin resistance is likely to depend on a variety of variables.
Fat may have a role in weight growth.
One factor to consider is if you get more energy than you consume each day. Even if the calories do not originate from carbs, it is possible to consume too many calories. Your body must still cope with the extra energy in some way. Insulin resistance and weight growth are linked to excess energy.
People who follow a low-carb diet had a little greater energy expenditure or calorie burn while maintaining their weight reduction, according to at least one research. However, there is no evidence that this is related to a higher fat consumption in the diet. In fact, increasing your energy production by adding fat bombs, coffee, and butter to your diet may easily counteract it.
The fact that you are overweight or obese is also a factor. If this is the case, your body may have already been set up for increased insulin levels and circulating free fatty acids due to the insulin resistance that accompanies obesity. Even when blood glucose levels are low, fat in the diet seems to promote insulin synthesis in this scenario.
Isn’t it true, however, that a low-carb diet may cure insulin resistance? Yes is the answer in many instances.
Low-carbohydrate diets may help with insulin resistance.
There is sufficient evidence that limiting carbohydrates in the diet helps lower insulin levels in most people. Low insulin levels promote the removal of fat from the liver and pancreas, allowing these organs to work more efficiently and improving insulin resistance.
The fat generated by your liver and pancreas may be used as fuel if your calorie intake does not exceed your calorie requirements. Because ketones are a consequence of the fat burning process, when this fat is burnt as fuel, the generation of ketones rises. Insulin resistance improves when fat in the liver and pancreas is decreased.
This seems to be the source of contention when it comes to the function of dietary fat in insulin resistance reduction. It’s easy to mix up the outcome of this process, which is a rise in ketones, with the cause, which is a reduction in insulin resistance.
Increasing ketones by increasing fat in the diet, on the other hand, may not reduce insulin resistance if it implies exceeding daily calorie needs. It is the decrease of insulin levels, not the presence of ketones, that leads to fat breakdown in the liver and pancreas.
Even with modest carbohydrate intake, receiving more energy from fat than you require may lead to increased insulin levels, insulin resistance, and weight gain over time.
Choosing the right fats for your diet
Choose meals that offer nutrients, such as, for a healthy weight reduction and better insulin resistance. B. Protein-rich meals and fiber-rich veggies, rather than empty calories from fat that your body doesn’t need.
Fats have a significantly longer shelf life due to their high energy content. It’s easy to consume too many calories from fat, particularly if it comes with a sweet flavor, even if the sweetness comes from calorie-free sweets or fruit.
This does not imply that you should eat a calorie-restricted diet. Instead, eat fatty meals that are also high in protein or fiber (such as ribeye) (broccoli or cauliflower cooked in oil). Fats are necessary for flavor and vitality. Use dietary fats to add flavor to your meals while also providing enough energy to keep you full.
It’s up to you to determine whether you want to add additional calories from fat after you’ve given your body the nutrition it need. To reduce weight, add enough fat to make the dish palatable while keeping the calorie count low, remembering that a little fat goes a long way.
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The ketogenic diet (keto) is a high-fat, moderate-protein, and low-carbohydrate diet that entails a significant reduction of carbohydrate intake and high consumption of fat. Long-term ketosis has been associated with numerous health benefits, including the ability to control blood sugar, lower blood pressure, and fight cancer.. Read more about keto diet scientific consensus and let us know what you think.
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- debunking myths about keto diet