Common Misconceptions About Low-Carbohydrate Diets and Ketogenic Diets

There is a lot of misinformation circulating about low-carbohydrate diets, also known as ketogenic diets. While some claim that the ketogenic diet is the most suitable way of eating for humans and that everyone should follow it, others argue that it is an unsustainable and harmful trend.

Below you will find 9 common misconceptions and the truth about low-carbohydrate diets.

Myth #1: Low-carbohydrate diets are just a trend.

The concept of a "fad diet" has actually lost some of its meaning. Previously, the term was used for diets that were briefly popular and claimed to cause rapid weight loss. Now, people use it to describe any diet they don't agree with. Some still refer to low-carbohydrate diets as "fad diets." This approach is illogical, as over 20 studies have proven that low-carbohydrate diets are effective. Furthermore, ketogenic diets have been popular for decades.

Actually, the first Atkins book was published in 1972, five years before the first low-fat diets emerged in America. Going even further back, the first book on low-carbohydrate diets was published in 1863, and this dietary approach was quite popular even then. It's quite wrong to label something that has existed for so long and is supported by scientific research as a mere trend.

Summing it Up: Low-carbohydrate diets have been around for a very long time, and their positive effects on the human body are supported by more than 20 scientific studies. Therefore, it is wrong to call these diets fads.

Myth #2: Low-carbohydrate diets are very difficult to stick to. 

Low-carbohydrate diets are said to be unsustainable because they restrict certain food groups. It's argued that the withdrawal symptoms resulting from restricting a particular food group cause people to abandon the diet and consequently regain weight.

This approach seems logical; however, all diets actually restrict something. Some restrict macronutrients, while others restrict calorie intake. The nice thing about low-carbohydrate diets is that they reduce appetite, so even if you eat until you're full, you continue to lose weight.1, 2On the other hand, calorie-restrictive diets, which forbid you from eating until you're full, cause you to feel constantly hungry. Constantly feeling hungry and never being able to eat until you're satisfied… That's what's actually unsustainable for many people.

In light of this information, it's impossible to say that low-carbohydrate diets are unsustainable compared to other diets.

While 19 studies comparing low-carbohydrate and low-fat diets yielded varying results, overall, those following a low-carbohydrate diet were more likely to stick with it. 79.51% of those on a low-carbohydrate diet successfully completed the study, compared to 77.72% on a low-fat diet. Although the difference isn't significant, this result contradicts the common belief that low-carbohydrate diets are more difficult to follow.

Summing it Up: The idea that low-carbohydrate diets are more difficult to follow is incorrect. In fact, studies show that low-carbohydrate diets have higher completion rates than low-fat diets.

Myth 3. Most of the weight lost on low-carbohydrate diets is due to water loss.

The body stores a certain amount of carbohydrates in the muscles and liver. These carbohydrates are stored as glycogen (a stored form of glucose) and are the body's energy source between meals.

Glycogen, stored in the liver and muscles, holds a certain amount of water. When we cut out carbohydrates, glycogen stores decrease, and we lose a large amount of water. Furthermore, low-carbohydrate diets cause a significant drop in insulin levels. When insulin levels drop, the kidneys excrete excess sodium and water from the body.3, 4).

For all these reasons, low-carbohydrate diets cause large amounts of water and edema to be eliminated from the body very quickly.

Rapid and significant water loss is often presented as an argument against low-carbohydrate diets and the sole source of weight-loss benefits for ketogenic diets. However, this is incorrect. Low-carbohydrate diets not only reduce the amount of water in the body, but also reduce body fat, particularly in the liver and abdominal area where harmful fats are stored.5, 6).

A six-week study proved that participants who followed a low-carbohydrate diet lost an average of 3.4 kg of fat and gained 1.1 kg of muscle.7On the other hand, losing water isn't necessarily a bad thing, and using this information as a counter-argument for low-carbohydrate diets is illogical. Who wants to carry around 2.5-5 kg ​​of extra water in their body that they don't need?

Summing it Up: People who follow low-carbohydrate diets lose excess water and edema from their bodies, as well as body fat, particularly fat in the abdominal and liver areas.

Myth #4. Low-carbohydrate diets are bad for your heart. 

Low-carbohydrate diets are high in cholesterol and fat, including saturated fats. Therefore, many people claim that ketogenic diets increase blood cholesterol levels and raise the risk of heart attack.

However, recent studies show that dietary cholesterol and saturated fats have no particular effect on heart attacks.8, 9, 10, 11).

On the other hand, contrary to what is claimed, low-carbohydrate diets improve many factors that increase the risk of heart attack.12):

• It lowers triglycerides in the blood.13, 14)
• It increases HDL, which is known as good cholesterol.15, 16)
• It lowers blood pressure.17, 18)
• It reduces insulin resistance and lowers blood sugar and insulin levels.19, 20)
• Low-carbohydrate diets reduce inflammation.21)

LDL cholesterol levels generally do not increase when following a low-carbohydrate diet. As the particles transform from smaller to denser, larger LDLs, the risk of heart attack also decreases.22, 23The research results consider averages; some individuals also experience increased LDL levels while following a low-carbohydrate diet.

Summing it Up: There is no direct indication that the cholesterol and saturated fats in the foods you consume are harmful. On the contrary, research on low-carbohydrate diets shows that these diets reduce some factors that contribute to heart attacks.

Myth #5: The only reason you lose weight on a low-carbohydrate diet is because you consume fewer calories while following it.

Some people attribute the effectiveness of low-carbohydrate diets to low calorie intake. While this claim is partly true, it doesn't explain the whole issue.

The reason low-carbohydrate diets offer the advantage of weight loss is that weight loss comes automatically. Because these diets are already filling, people following them start eating less without needing to count calories or control portion sizes.

The appetite-reducing effect of low-carbohydrate diets is so effective that researchers comparing low-carbohydrate and low-fat diets had to restrict calories in the low-fat diets to make the results comparable. On the other hand, even with calorie restriction in the low-fat groups, the low-carbohydrate groups lost more weight at the end of the study; sometimes 2-3 times more.24, 25).

Finally, it should not be forgotten that low-carbohydrate diets are not only about weight loss. These diets are also quite effective against diseases such as metabolic syndrome, type 2 diabetes, and epilepsy.26(27, 28). Therefore, the benefits of a low-carbohydrate diet don't just involve reducing calorie intake.

In light of all this, low-carbohydrate diets may also offer a small metabolic advantage. This is because these protein-rich diets also speed up metabolism.29, 30).

Summing it Up: It's true that low-calorie diets reduce calorie intake. However, the real advantage is that this happens without you noticing while following the diet. Low-carbohydrate diets also have many metabolic benefits.

Myth 6: Low-carbohydrate diets reduce the consumption of healthy plant-based foods.

A low-carbohydrate diet doesn't mean you consume no carbohydrates at all. The idea that reducing carbohydrates means consuming fewer plant-based foods is a complete myth.

In fact, while following these diets, you can eat plenty of vegetables, red fruits, nuts, and seeds without exceeding 50 grams of carbohydrates per day. On the other hand, a diet plan where you consume 100-150 grams of carbohydrates per day is still considered a "low-carbohydrate diet." Such a diet also leaves room for a few fruits, a piece of potato, or healthy starchy foods like oatmeal on a daily basis.

A healthy low-carbohydrate diet combined with enough fruits and vegetables ensures your body receives vitamin C, potassium, fiber, and many other essential nutrients found in plants.

Summing it Up: Even with a low carbohydrate intake, it's possible to consume many plant-based foods that are low in carbohydrates. Vegetables, red berries, nuts, and seeds are among the examples of low-carbohydrate plant-based foods.

Myth #7: Ketosis is a dangerous metabolic state.

There is a lot of confusion surrounding ketosis.

When we consume less than 50 grams of carbohydrates per day, insulin levels drop, and fat is released from fat cells. The liver, filled with fatty acids, converts them into substances called ketones. These molecules can cross the blood-brain barrier and provide the brain with the energy it needs during periods of fasting or restricted carbohydrate intake.

However, many people confuse "ketosis" with "ketoacidosis".

Ketoacidosis is a dangerous condition that occurs when type 1 diabetes is not controlled. This condition, which means an excessive increase in the amount of ketones in the blood, makes the blood acidic. Ketoacidosis is dangerous and can even lead to death. However, ketosis caused by low-carbohydrate diets is a healthy state. For example, ketosis is known to have therapeutic effects for epilepsy, and research is ongoing to use it in cancer treatment or in the treatment of brain diseases such as Alzheimer's (27, 28, 29).

Ketoacidosis is a dangerous condition, whereas ketosis is good. And the two are completely different.

Summing it Up: Low-carbohydrate diets put our bodies into ketosis, a state beneficial to them. This is different from ketoacidosis, a condition that occurs when diabetes is uncontrolled.

Myth #8: Our brain needs glucose, or carbohydrates, to function.

Many people believe that the brain cannot function without carbohydrates in their diet. It is believed that carbohydrates are the brain's primary food source and that the body needs 130 grams of carbohydrates daily.

This is partly true. Some cells in the brain cannot use nutrients other than glucose, or carbohydrates. However, other parts of the brain can use ketones as nutrients or energy.

If carbohydrate intake is reduced to the necessary amount to achieve ketosis, a large part of the brain stops using glucose and begins using ketones.

However, even with large amounts of ketones in the blood, some parts of the brain still need glucose. This is where the metabolic pathway called gluconeogenesis becomes important. When we don't eat carbohydrates, our body, and especially our liver, can produce glucose from the products of protein or fat metabolism.

Thanks to ketosis and gluconeogenesis, we don't need to eat a single gram of carbohydrates; at least not to nourish our brains.

Studies have also reported that people following a low-carbohydrate diet have better brain function after the initial adaptation period is complete.

Summing it Up: On a low-carbohydrate diet, a part of the brain can use ketones as nutrients. The body can then use this to produce the glucose that other parts of the brain need.

Myth 9: Low-carbohydrate diets reduce your physical performance.

Because many athletes follow high-carbohydrate diets, it is widely believed that carbohydrates are essential for physical performance.

It's true that reducing carbohydrate intake initially lowers physical performance. However, this is only temporary. It takes time for the body to adjust to burning fats instead of carbohydrates.

Many studies show that low-carbohydrate diets are good for physical performance; especially for endurance exercises, and of course, after giving those following the diet a certain amount of time for their bodies to adjust to the new diet.30(31, 32, 33).

There are also studies showing that low-carbohydrate diets are beneficial in terms of muscle mass and strength.34, 35).

Summing it Up: Low-carbohydrate diets are not harmful to physical performance for many people. However, it may take some time for the body to adjust to low-carbohydrate diets.

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This text is a translation of the article titled "9 Myths About Low-Carb Diets" from the HealthLine website. Habit Gıda AŞ bears no responsibility for the content of this article. This article is for informational purposes only, has been translated from English to Turkish, and does not contain any health advice. Habit Gıda AŞ cannot be held responsible for any health problems that may arise in readers as a result of this article. Readers should not take any action based on the content of this article without consulting their doctor regarding their health condition. You should consult your doctor about all matters related to your health.