Is keto diet safe? Is ketosis safe? There are so many myths about keto diet circulating around that it can be difficult for you to find out what are right and what is wrong. You need to know about the myths and know the actual truth to take a decision yourself.
Myth: the keto diet is incomplete and it can result in dangerous nutrient deficiencies'
Reality-when you follow keto diet correctly, it is one of the most complete and nutritious diets on the planet
There are different ways of executing keto diet. The only requirement for achieving ketosis is that you will need to restrict carbs and limits protein. That is done so that your body uses the glycogen reserves and depletes it so that ketosis can kick in. So you can choose to achieve ketosis by eating good quality meat, nuts, A.D. and plenty of green leafy and fibrous vegetables. Such food items provide you with all the necessary nutrients and vitamins. You can have a nutrient dense, complete diet with the help of these food elements.
Myth- ketosis can develop into life-threatening keto-acidosis
Reality-it is physiologically impossible for anyone with normal pancreas function to develop keto-acidosis
People who claim that keto diet can result in keto-acidosis and can be dangerous for you show how ignorant they are. Unless you cannot produce any insulin from your pancreas you do not have any risk at all of keto-acidosis. Only type 1 diabetic people cannot produce any insulin from their pancreas and so they should be much more careful with ketosis. If you do not have diabetes, you don't have to worry about keto-acidosis because you're not at risk in any way. If anyone uses this argument against keto diet, you can understand how expert that person is about keto diet.
Myth- keto diet increases cholesterol and the possibility of heart disease
Reality-any claim that keto diet has any effect on cholesterol is unfounded and obsolete.
This claim is not based on scientific findings. Besides, more and more modern research is claiming that total cholesterol levels have little correlation with cardiovascular disease. Keto diet does not affect total cholesterol levels but it does affect triglycerides level. The higher our triglyceride levels the greater our LDL particle count and the greater our risk of heart disease. Eating cholesterol has very little impact on the cholesterol levels in your body. Blood levels of triglycerides are a major risk factor for heart disease and are directly correlated to the amount of simple carbohydrates in the diet.
Myth- ketosis can result in dangerous levels of dehydration and electrolyte deficiency
Reality-sort of true but it's not dangerous
Ketosis promotes water and electrolytes loss but it can be easily mitigated by drinking more water and eating foods rich in the key electrolytes like sodium, potassium and magnesium. When you go for a keto diet, you are transitioning from a water retaining diet to a water flushing diet. It is necessary to reduce inflammation and reduce the glycogen stores in your liver and muscles. Since you are not eating a diet that retains water, you will be urinating more frequently and as a result of that you will lose water and electrolytes from your body. The effects of the flushing is referred to as the keto flu and it is no way dangerous than mild everyday dehydration. All you need to do is drink some more water and get the electrolytes necessary from your food.