Keto reduces lean body mass
Response: False!
Plain and simple the National Center for Biotechnology Information published a three month clinical trial proving the Keto diet had no impact on the lean body mass of CrossFit participants.
Keto is not good for long-term weight control
Response: Not True!
A survey published in the Journal of Insulin Resistance found that three of four respondents on a low-carb diet reported losing 10 pounds or more; one-third reported losing more than 30 pounds.
Six out of 10 respondents who were on the diet two years or more reported losing 20 pounds or more and 46% said they lost 3 inches from their waists.
Keto is bad for athletes
Response: False!
Studies show that the ketogenic diet has helped athletes improve their body composition, trim fat, maintain performance and improve recovery.
One study found that after 12 weeks eating a ketogenic diet, endurance athletes cut body fat, increased oxidation and sprint power, and performed better overall on a critical power test compared to athletes on high-carb diets.
Keto causes fatigue and flu-like symptoms
Response: Only partly true
Upon starting the diet, some people report symptoms like fatigue, headaches, and muscle aches.
However, these short-lived symptoms are, in fact, a sign that the diet is working, and the body is switching over from burning glucose as fuel to burning fat. This is the body's response to up-regulating certain enzymes and down-regulating others.
Pro-tip: If you're experiencing these symptoms, try drinking some bouillion broth during the day until they go away.
Keto will make you break out
Response: Busted!
One study actually found that carbs are the main culprit in causing acne.
And another study found that low-glycemic diets lessened acne.
