Thank you for reading 🙂
Thank you for reading 🙂
Myth 1: There’s No Science Behind the Diet
Fact: Multiple studies back the keto diet because it was first created for patients with epilepsy, since the high fat content in the diet helps to control seizures. The diet has also been seen to help maintain weight and regulate side effects in those with high blood pressure, Alzheimer’s, hypertrophy, and obesity.
Myth 2: It’s High Fat and High Protein
Fact: The diet isn’t all about fat and protein. The macronutrient split will vary from person to person, depending on weight goals and training goals. A common macro split for the keto diet is high fat, moderate protein, and low carbohydrate. Translating that into numbers, it’s 5 to 10 percent carbohydrates, 70 to 75 percent fat, and 20 to 25 percent protein. I’ve practiced the keto diet and kept my macros for carbohydrates closer to 10 percent because I was starting the training process for a marathon.
Myth 3: You Can Eat Any Type of Fat
Fact: Healthy fats are highly encouraged for the keto diet. Just like with a balanced diet, it’s best to stay away from saturated fats and trans fats. Consume foods that are organic, contain virgin olive oil, are grass-fed and pasture-raised, and do not contain ingredients that are difficult to pronounce (a good indicator that it’s processed).
Tip: Space out the amount of fat you will eat during the day to prevent any stomach discomfort
Myth 4: The Only Benefit Is Weight Loss
Fact: You won’t just see the numbers going down on the scale, but you’ll also notice that you may be more focused. The keto diet helps to regulate hormones, stabilize blood sugar levels, enhance cognitive function, and improve gut health. There’s also research being done on how the diet could potentially benefit patients with cancer.
Myth 5: Exercising Is Not Recommended
Fact: Exercise! At the start of the diet, you may feel more tired, but it’s not an excuse to stop exercising. Your body is figuring out the fuel source. To get the most out of your workouts, make sure you’re eating enough and allowing enough time for recovery. You may also notice that you may need more carbs to exercise—it’s fine to up your carb intake a bit on workout days (listen to your body).
Myth 6: You Will Lose Muscle Mass
Fact: It’s possible to gain muscle mass while on the diet. A study published by the Journal of Strength and Conditioning Research found that following the keto diet while practicing strength training can pack on slabs of lean muscle.
Myth 7: Ketosis and Ketoacidosis Are the Same Phenomenon
Fact: They are two different conditions. Ketoacidosis is a dangerous diabetic complication when the body creates too many ketones in the blood. It’s important to note that this only happens in diabetics or those who have a history of metabolic dysfunction. As for ketosis, it is a metabolic state that occurs when we limit our carbohydrate intake and increase our fat intake, simply switching fuel sources.
Myth 8: You Will Always Feel Tired
Fact: You may experience fatigue during the adjustment period of the diet, but it goes away soon. The fatigue is commonly associated with the “keto flu,” but not everyone experiences this phenomenon. And if you do encounter the keto flu during the adjustment phase of the diet, it should last no longer than a week.
Myth 9: It’s a Short-Term Diet
Fact: The length of the diet depends on your needs and goals. A standard time frame for the diet is two to three months, and then reverting to normal eating patterns for a few weeks.
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Myth 1: The flu is just a bad cold
While some people may use the words cold and flu interchangeably, they are in fact very different. Flu is a much more serious illness than the common cold.
“People need to understand that the flu is serious and can turn deadly,” Dr. Melissa Stockwell, associate professor of pediatrics and population and family health at Columbia University Irving Medical Center, told CBS News. “The CDC just released data that last flu season 80,000 Americans died from flu.”
Myth 2: You can get the flu from the flu shot
Some people put off or refuse to get vaccinated against the flu because they fear they will get the flu from the shot. This is simply not possible, experts explain.
“The flu vaccine is not a live virus,” Taege said. “You cannot become infected from the vaccine itself.”
Myth 3: I got a flu shot last year so I don’t need to get another one
The CDC recommends everyone age 6 months and older get vaccinated against the flu every year. Getting a flu vaccine one year does not make you immune to the following year’s flu virus.
An annual flu vaccine is needed for two reasons. The first is because the human body’s immune response from vaccination declines over time so a yearly vaccine is needed for optimal protection.
Second, since different strains of the flu circulate each year and are constantly changing, the formulation of the flu shot is reviewed and updated each year to keep up with changing flu viruses.
Pediatricians recommend flu shots for kids
Myth 4: Loading up on vitamins can ward off colds and flu
When some people feel a cold coming on, they immediately load up on vitamin C to “nip it in the bud.” Unfortunately, there is no scientific proof that vitamins can help prevent a cold or flu.
“Maintaining rest, hydration, good nutrition all along is important,” Taege said, “but flooding yourself with vitamins at the time you think you’re having an onset of an illness, is not going to prevent it to the best of our knowledge.”
There is some research to support taking oral zinc tablets to help shorten the length of a cold.
Myth 5: Exercising while sick helps you “sweat out” the germs
Despite assertions that it’s possible to “sweat out” cold or flu germs, that notion is just “simply false,” Taege said.
“Exercising yourself to the point of fatigue with significant exertion while you’re ill is not a good idea. It’s not going to make it go away more quickly,” he said. “What you need to do is be sure that you’re staying hydrated and resting.”
Myth 6: You can still get the flu even if you got the flu shot, so there’s no point in getting vaccinated
Yes, it is still possible to become sick with the flu even if you’ve gotten a flu shot. However, that’s no reason to skip the vaccine — experts say some protection is better than none.
The flu vaccine is formulated each year to match the strains of the virus that health officials believe are most likely to circulate in the months ahead.
Myth 7: Going out in the cold weather without a coat will give you the flu
While illnesses from colds and flu are more common in the winter, the chilly temperature actually has nothing to do with whether or not you get sick.
“Being out in the cold really has no direct influence,” Taege said. “There has to be some exposure to the virus. So if you haven’t been in contact with someone who’s sick or with the virus itself, going outside without a proper jacket and hat on in 10 degrees F will make you cold, but it’s not going to give you influenza.”
Myth 8: I’m young and healthy so I don’t need to bother getting the flu shot
The flu can strike anyone at any age and lead to severe illness. While complications are more common in very young children, the very old, and in people with compromised immune systems, healthy young people can still be affected.
In addition to getting the flu shot, the CDC recommends the following steps to avoid illness this cold and flu season:
-Wash your hands frequently with soap and warm water. If soap isn’t available, use an alcohol-based hand sanitizer.
-Try to avoid close contact with sick people.
-If you are sick, limit contact with others as much as possible. If you have the flu, stay home for at least 24 hours after your fever is gone, except to get medical care or for other necessities.
-Avoid touching your eyes, nose, and mouth as germs spread this way.
-Cover your nose and mouth with a tissue when you cough or sneeze and then throw the tissue away.
-Disinfect surfaces and objects that may be contaminated with germs like the flu.
MSN/ Health and Fitness
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