8 Myths of Low-Carb Diets: Debunking Common Misconceptions
There are a lot of myths of low-carb diets that people mistakingly believe.
People often hear or say things like “low-carb diets are unhealthy” or “you will lose muscle on a low-carb diet” or “low-carb diets give you permission to eat as much bacon as you want!”
But what is the truth? Are these myths actually true, or do they come from a place of confusion and misunderstanding? CAN I ACTUALLY EAT ALL THE BACON I WANT?
In this blog post, we will debunk 8 common myths about low-carb diets. We will show you how these comments are misconceptions, and that when done in a a proper and balanced way, low-carb diets can be effective for weight loss and overall health.
With that, let’s dive in!
Myths of Low-Carb Diets
Which of these myths of low-carb diets have you heard about? Read on and learn the truth!
Myth #01: Low-Carb Diets Are Unhealthy
One of the most common myths of low-carb diets is that they are, by default, unhealthy. It’s common to think that because you are cutting out carbs, you must be cutting out important nutrients as well. But this isn’t necessarily true!
When done properly, a low-carb diet can actually be very healthy.
What changes in a low-carb diet is your macros. Most low-carb diets aim for a macro breakdown of 20% carbs, 30% fat, and 50%, with ketogenic diets being a little more strict.
While this means that you do have to replace or introduce certain foods, it doesn’t mean you ignore other nutrient values. There are plenty of ways to get most of, if not all, the nutrients your body needs on a low-carb diet.
Make sure to eat a variety of meats, vegetables, fruits, and whole grains on a low-carb diet to cover your nutrient bases.
And, you will likely end up eating fewer processed foods in general, which works wonders for your overall health.
Myth #02: Low-Carb Diets Are High In Animal Fat
Another common myth is that ALL low-carb diets are high in animal fat. This is simply not true.
While some low-carb diets may be higher in animal fat, there are plenty of low-carb diets that are actually very low in animal fat. It all depends on what you include in your diet. You can easily make a low-carb diet that is high in healthy plant fats and low in animal fats.
In fact, most of your daily fat intake should come from heart-healthy, unsaturated fats from avocados, olive oil, and healthy nuts. Bacon and sausage are tasty, low-carb, high-fat meats that will help you feel full and satiated, but that doesn’t mean you should eat them every day or for every meal.
Low-carb diets are about balance in the things you eat!
Myth #03: Low-Carb Diets Are Hard To Follow
This is another one of the most common myths of low-carb diets.
People often think that low-carb diets are difficult to follow. But this is not necessarily true. While some low-carb diets may be more difficult to follow than others, there are plenty of low-carb diets that are actually quite easy to follow. And, once you get used to eating a low-carb diet, it can actually be quite enjoyable!
With any lifestyle change, there’s going to be a learning curve. But once you’ve done the hard work in the beginning, a low-carb lifestyle is not harder to follow than any other diet or lifestyle change.
How to stick to your low-carb diet
Here’s a few tips for sticking to your low-carb diet:
- Make a weekly meal plan
- Prepare your meals in advance
- Always have low-carb snacks on hand
- Keep an abundance mindset, as opposed to a restrictive mindset (i.e., “I get to eat this and that,” not “I can’t have this or that”)
- Drink lots of water (overall good for you and will help keep you full)
Myth #04: Low-Carb Diets Only Work Because You Eat Less Calories
Many people claim that the only reason weight loss occurs in low-carb diets is due to an overall lower consumption of calories. This can be true in a sense but doesn’t tell the whole story.
The main weight loss advantage of low-carb diets is that weight loss occurs almost automatically. People on low-carb diets often report feeling full for longer periods of time, and so they naturally end up consuming less calories.
But the main reason low-carb diets work for weight loss is that you’re changing the way your body gets energy. When your body stops using glucose as a fuel source and instead starts using fat, weight loss starts happening more effectively.
Myth #05: Low-Carb Diets Cause Constipation
Another one of the common myths of low-carb diets is that they cause constipation. But this is not true! In fact, studies have shown that low-carb diets can actually help relieve constipation. So if you are struggling with constipation, a low-carb diet may be just what you need.
Myth #06: You Can Eat As Much Bacon Or Butter As You Want
It’s true that keto and low-diets are high in fats. It’s also true that bacon and butter are excellent sources of fat with basically no carbs.
But that’s about where the truth ends. It definitely doesn’t mean you should fry up a pound of bacon every morning, or drown everything in butter!
The reality is that not all fat is created equal, and in order for a low-carb lifestyle to be effective, it needs to be balanced.
So instead of loading up completely on saturated fats from the likes of sausage, bacon, and butter, make sure the bulk of your daily fat intake comes in the form of heart-healthy, unsaturated fat from avocados, olive oil, and nuts (in moderation).
Again, the fact that you don’t have to cut bacon and butter from a low-carb diet is good news, because let’s face it, we all love bacon and butter! But that doesn’t mean it should be included in your diet in an unbalanced way.
Myth #07: Low-Carb Diets Are Expensive
Another common myth about low-carb diets is that they are expensive. But this is not necessarily true.
While some low-carb foods can be more expensive, there are plenty of affordable low-carb options. And, once you start cooking more meals at home, you will likely find that a low-carb diet is actually quite affordable.
One of the easiest ways low-carb diets can become expensive is by purchasing “low-carb versions” of normal, processed food. Beware of the marketing and markup that happens on products like these! Not all advertising is completely honest.
That’s why it’s best to stick a meal plan, cooking at home with real foods. Once you get the hang of it, and know you and your family’s meal preferences, it becomes much easier buy real, low-carb foods AND stick to a budget.
Myth #08: Low-Carb Diets Are Dangerous
The final myth we will debunk is that low-carb diets are dangerous. But this is simply not true! Low-carb diets are actually quite safe for most people. And, when done properly, they can be very healthy.
One of the reasons this myth is perpetuated is because of a misunderstanding of ketosis.
Ketosis, which is a part of the keto diet and not necessarily every low-carb diet, is a metabolic state in which your body burns fat as a fuel source, as opposed to glucose. The body breaks down fat into ketones, which the body uses for energy (and where ketosis gets its name).
This isn’t the same as ketoacidosis, which is a diabetic condition that occurs when your body is simultaneously low on insulin and high on ketones.
Other common reasons include the perceived lack of nutrients and the overindulging of certain foods just because they’re “low-carb.” But as we’ve said above, when done properly and balanced, low-carb diets are generally safe for everyone, not dangerous.
Note: If you have any pre-existing, ongoing health conditions, always check with your doctor before making any big diet changes.
There you have it! Eight common myths of low-carb diets, debunked.
Hopefully these debunked misconceptions help you make an informed decision about whether a low-carb diet is right for you. There are so many health benefits and good foods to eat on a low-carb diet.
And, as always, enjoy everything in moderation!
Thinking about a low-carb diet and ready to get started?
We recommend starting with our Thinlicious™ 28-Day Metabolism Reset, which is designed to introduce you to the Thin-Adapted System and help you retrain the way your body burns fuel in just four weeks. Get it HERE.
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