The 5 Biggest Keto Myths - Debunked

Myth #1 - You Need Carbs to Live (Gluconeogenesis)

Your body knows it can’t always count on receiving 3 carb-based meals per day (our ancestors never ate that way) so it evolved a mechanism to make glucose out of different substances such as lactate and amino acids

This process is called gluconeogenesis, and despite it being crucial to your survival, it’s highly misunderstood:

Gluco: Meaning glucose
Neo: Meaning new
Genesis: Meaning origin or creation

Your cells use gluconeogenesis to ensure you don’t die when there are no carbs in your system

Our body can’t ever drop glucose levels to zero, even on ketosis - just as too much glucose is toxic, too little can kill you

The brain also needs a little bit of glucose to work optimally, but not only glucose - Ketones can cover up to 70% of your brain’s energy needs, while glucose from GNG can cover the rest

Happens after a meal, while you sleep, during a fast, during an extended fast total glucose goes down only because glycogenolysis declines as glycogen stores run out, but GNG stays the same
*when your body runs out of glycogen, it relies completely on gluconeogenesis

*Researchers found that on keto, excess glucose made from gluconeogenesis was stored as glycogen instead of being used as fuel*

Myth #2 - Calories Don't Matter

A lot of keto dieters think that you can eat however much when in ketosis, and while ‘not all calories are created equal’ (explained below), being in a caloric surplus day over day won’t result in weight loss

The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed - when applied to weight control, this law translates to the basic formula:

weight gain = energy (calories) in - energy (calories) out

This traditional viewpoint argues that the food eaten is unimportant and that a calorie is a calorie - to lose weight, create a calorie deficit by either eating less or burning more; to gain weight, increase calorie intake

The loss of energy as heat through the thermic effect of food is consistent with the second law of thermodynamics, which states that some energy is always lost in any chemical reaction.

The idea that “a calorie is a calorie” defies this law

The thermic effect of the different macronutrients:
Fat: 2–3%
Carbs: 6–8%
Protein: 25–30%

Sources vary on the exact numbers, but it’s clear that protein requires
much more energy to metabolize than fat and carbs

If you go with a thermic effect of 25% for protein and 2% for fat, this would mean that 100 calories of protein would end up as 75 calories, while 100 calories of fat would end up as 98 calories

Myth #3 - Keto is Dangerous (Ketosis vs Ketoacidosis)

Ketoacidosis, also known as diabetic ketoacidosis (DKA), is a life-threatening condition in which your body doesn’t make enough insulin - can cause you to have dangerously high levels of ketones and blood sugar

Inadequate insulin levels result in the failure of the body to utilize blood glucose as a fuel source - rather, to compensate the decreased energy levels, the body starts breaking down fat, resulting in ketones

Without insulin to control the amount of ketones produced during this process, an excessive amount is produced

When excessive amount ketones build up in the blood, it seriously alters the normal chemistry of the blood and interferes with the functions of multiple organs

They make the blood acidic, which causes vomiting and abdominal pain - if the acid level of the blood becomes extreme, ketoacidosis can cause falling blood pressure, coma and death

Myth #4 - Keto Causes Chronic Inflammation

bHB can block what’s called the NLRP3 inflammasome, an immune system receptor linked to inflammation

The NLRP3 inflammasome reacts quickly to threats to the body, such as toxins, infections, or too much glucose

While helpful in many cases, this receptor can be activated too much if we’re constantly exposed to inflammation, like from eating inflammatory foods every day

By triggering ketosis, we may be able to help reduce how much the NLRP3 fires in the body

Myth #5 - Keto Causes Muscle Loss/You Can’t Build Muscle

Frequently claimed that keto causes a significant loss of muscle mass as the body recruits amino acids from muscle protein to maintain blood glucose via gluconeogenesis

In reality, bHB actually decreases leucine oxidation and promotes protein synthesis

[ConspiracyMystic]

"I used to think too much protein would kick you out of keto. But new research show.... " --- I really respect someone with integrity. Thanks for that.

[GermanLibertarian]

1st myth @0:55 "You need carbs to live"
2nd myth @4:22 "Calories don't matter on a keto diet"
3rd myth @6:20 "You're going to end up getting ketoacidosis"
4th myth @7:34 "You're going to lose muscle"
5th myth @ 9:48 "Ketosis causes inflammation"

[forresthunter]

I'm 420 lbs and have tried many times to eat right and exercise, but I'd always get thrown off due to my lack of discipline. I and saw my brother last week. He's lost over 100 lbs in the last year while on the keto diet, and prompted me to research it. This channel has been paramount in my decision to do it, and I'm now on day 5, I feel great, I've avoided the keto flu so far, have no cravings, am producing large amounts of ketones, and am peeing away a ton of water weight. The results are so encouraging, and I think the understanding of the science behind and understanding the various milestones associated with ketosis really make it easy to follow and stick with.
I just wanted to express my gratitude for this channel and the excellent information it provides for literally no cost to anyone. I hope you see this post. Thanks!

[PringlesXI]

Does anyone else on Keto get a bit aggravated when someone who is overweight or even obese tries to tell you what you should and shouldn't be eating?

[natemccormick]

The Reason I started doing this journey with the Keto Diet Is because I have RA (Rheumatoid Arthritis) diagnosed when I was 41 I am now 44 and believe me its no picnic for anyone! My main reason was the fact it reduces inflammation in the body and boy does it ever! I have not taken a pain pill since I started this, considering I was popping one every 3-4 hours and not the ones you buy off the shelf! I started Feb 16th 2019 over weight at 235 pounds standing 5'8 today March 26th I am 200 pounds and still losing. I walk 5-9 km every day ( 3.1 mile -5.5 mile) and do mild weight lifting daily as well, I will not stop or give this lifestyle up. I have not been this pain free in a very very very long time, I feel so much better! THANK YOU for all of this amazing information you are providing it has been a life changer for me and I am sure many many others as well!

[johnnydrake_]

I love love love that you own up to something you said before that has since been proven wrong! Makes me appreciate your info even more

[williamkl]

Great video! I watch Dr. Berg and your channel. I am an engineer and I like how you go deep into the science! You hear different things throughout your life on nutrition and it is nice to get the real data.
15 days into IF (18:6) and Keto and lost 13lbs. This lifestyle is for real!

[hustlehardermommy]

It never ceases to amaze me how people take these myths and create videos posting them as though it's fact. Thank you for coming with common sense and receipts.💪😊

[andreibihel]

The worst thing people tend to do, is take stuff out of context and make it controversial.
I've been watching your channel for the last two months, meanwhile doing my own research and consulting with my physician. I've lost close to 25 lbs so far, and I've been feeling fantastic!
You are doing an amazing job and I wish people would actually spend some time watching your videos to paint a full picture.

[brandnueweightloss]

Hey Thomas, great vid on keto. Your ability to break things down simply is invaluable. Would it be alright if I sent patients to your channel for further information from my videos?

[dereklobato]

This info about higher protein levels not kicking you out of keto is phenomenal!!

[CursedWheelieBin]

Thanks for putting so much info in the description for me to read.
I forgot my headphones today and I can't play this out loud in work.

[TheSupart]

Thanks Thomas since discovering your channel late last year im down 30lbs and do small "carb cycling" on weekends but strict keto during the week💪🏼

[galaxychoc]

You always back up what you're saying with science and 'common sense'. Whenever I have a question about Keto- I always look for you first.

[kimgladstone]

I am beyond Blessed to have stumbled upon your videos! Your science based (& aslo entertaining) videos have turned me into a source of information for others. I cannot thank you
Keep em coming

[avader]

Tom I want to thank you for putting the description in the video. I am disabled and it really helps me follow along with your video.

[alexpineda]

I like how Dr. Jason Fung says there is no calorie receptor in the body.

[gusgalvanini]

Always great videos, you & doc Berg are great, THANK YOU.

[MiClLC]

I'll tell you what Thomas, you were the one who introduced me to intermittent and long term fasting, and so far, this body hack is changing my life and curing my auto-immune disease. Thank you man, seriously, thank you.

[maritawhite]

I have made a lot of these inflammation mistakes before watching more of your videos! Thank you SOOO much for putting good, scientific backed information out there. It has helped a lot. And even though some of the options are more expensive, I find I eat much less food and it evens out :) . It would be nice if you could do a video for eating out, i.e. best places and what to order.