Is Keto Diet Safe? – Debunking Top 3 Keto Myths

Ketogenic diet is a radical lifestyle change – that’s a fact. Your body goes through a transition where it switches from burning carbohydrates as fuel to burning fat, or ketones. So, it’s only natural to feel worried about its effects on your health.

In this article, expert dietician Christine Ellis explains how the keto diet affects your body and how safe this diet really is. 

Myth #1: Low-carb lifestyle causes nutrient deficiencies

The keto diet has one real goal: to help you burn off unwanted fat. To do this, you would need to drastically reduce your carb intake and get all your nutrients from dietary fats and protein.

“While carbs are not as essential for your health as fats and protein, eliminating them from your diet might cause unwanted side effects, including micronutrient deficiency.” – explains Christine. 

If you follow the keto diet, you will significantly reduce your fruit, grain, and starchy vegetable intake, so keep in mind that your vitamin, mineral, and fiber needs might be unmet. 

Keto diet can be safely followed by just about anyone who obeys the strict rules of ketosis. It is crucial to know what foods will keep you in the magic fat-burning state and which foods will ruin your progress altogether.

Your health should always be the number one priority for you. Invest in it now so you would enter ketosis without any problems and eliminate the risks of nutrient deficiencies. One mistake could make you start all over again! So, the easiest way to guarantee success would be a custom Keto plan that’s created by professional nutritionists who know exactly what it takes to start the fat-burning process.

Attention: The keto diet is not recommended for pregnant or breastfeeding women or people with pre-existing health conditions. 

Myth #2: Keto flu is not manageable

To start burning fat, your body needs to get into the state of ketosis when your liver begins to make ketone bodies that will later be used for energy. 

For many people, ketosis is followed by keto flu, a quite unpleasant condition followed by fatigue, nausea, constipation, or headaches. These symptoms emerge two to seven days after starting the keto diet, and they are a natural part of this diet. 

Attention! The more people are careless (not counting calories, protein, fiber and etc.) with the keto diet, the stronger their keto flu symptoms will be.

“Don’t get discouraged if you feel suboptimal for a couple of days. Your body is trying to adapt to the new reality. But if you feel unwell for more than a week then please contact your doctor.” – advises Christine Ellis.

To reduce keto flu symptoms, take it easy: avoid physical activity, get plenty of sleep, stay hydrated, and cut out carbs slowly.

A custom plan tailored for your body type can help you to avoid keto flu or have very slight symptoms for one or two days.

Myth #3: Keto diet always causes digestive problems

As with every dietary change, the keto diet might cause digestive issues ranging from bloating to constipation or diarrhea. 

“Your body is in shock as it tries to adapt to the new reality. Make sure that you make yourself as comfortable as possible during this process.” – said Christine Ellis.

Most of the digestive issues related to the keto diet emerge due to two main reasons: a lack of dietary fiber and not enough water in your diet. Make sure to get plenty of both, and take it slow. 

IMPORTANT: For successful ketosis, you should be extremely cautious about the products you choose to eat. That is why we advise looking for support and ideas on how to manage the diet correctly. This is the only way you can eliminate the stress and the prep needed to follow a low-carb diet successfully and make long-term weight loss results achievable. 

Want to See How Fast You Could Lose Weight if You Ensured Successful Ketosis With a Strict Keto Plan That Takes All The Important Nutrients Into Consideration?

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BONUS: 6 tips for safely following the keto diet

Here are the top five tips from nutritionist Christine Ellis for safely following the keto diet:

1. Ease into keto: cut out empty carbs first (including sugary drinks, condiments, fast food, and dessert), and eliminate all highly processed foods from your diet before going full-keto.  
2. Consider adding a high-quality multivitamin and a fiber supplement to your daily routine.
3. Try keto cycling, or a pattern when you would switch between extremely low and moderate carb intake.
4. It takes about 2-6 weeks for your body to adapt to the keto diet and for you to see the results. Begin with a goal to follow the keto diet for 30-60 days, and stop following it if you feel unwell.
5. Always check with your doctor or a registered nutritionist before trying out a new diet.
6. Order a ”Done For You” keto meal plan that is completely customized based on your food preferences and weight loss goals. In the plan, it will be calculate everything for you, and it will show exactly what you need to eat. A well-planned keto diet is the most successful.