The keto diet is full of misconceptions and misunderstandings. Mostly ranging from the foods you can eat, quick dieting and the use of supplements. Hopefully, this article can set the record straight.

Top 5 Misconceptions of Keto

Top 5 Misconceptions of Keto

1. Eat any fats that you want.

Commonly known as “dirty keto”. The idea is that you can eat any foods with high fat. These range from bacon and cheese all day every day, to high-fat takeaways.

Although there is space for bacon and cheese in the keto diet because they have high natural fats and moderate protein. These foods only cover a small portion of the diet.

Keto actually includes a variety of foods that are generally considered healthy by other diets.

  1. Chicken (although the fatty thighs are preferred.)
  2. Lots of vegetables (although the leafy, non-starchy variety is preferred)
  3. Extra Virgin olive oil, coconut oil
  4. Keto’s champion: the avocado

To name a few. Check out our keto food list here for more.

2. Keto affects your cholesterol

For years we’ve been told that cholesterol is bad for you. We’ve heard about bad LDL and good HDL.

Natural fats are high in HDL, and that’s actually a good thing.

Top 5 Misconceptions of Keto

Prof Tim Noakes: This is one of the most contentious issues and it is really really complex to answer in a simple way. It is true that there are some people who have very high cholesterols of 14, 15 or 20.

They have other associated abnormalities, and they are at risk for early heart attacks. We don’t know whether it’s the cholesterol or the other factors that cause the heart attacks. The medical profession has conveniently assumed that it is the cholesterol, because that’s the model you see. Because cholesterol causes heart attacks, so if you’ve got a 14 millimoles per litre cholesterol so therefore you’re going to die from heart disease. The cholesterol explained it.

But that’s a circular argument. What I can tell you is that in people who do not have hereditary high cholesterol, there is absolutely no relationship whatsoever between the cholesterol in your blood and the damage in your arteries – no one has ever shown that relationship.

The evidence is overwhelming in that it shows that it is actually refined carbohydrates that are increasing heart-related illnesses and deaths. Sugar finally being ousted as more poisonous for you than fat, despite the food industry’s demonization of it back in the 1970s.

3. You’re always hungry

The reality is quite the opposite. The research tells us that it’s in fact carbohydrates that drive the hunger process. You feel full for a bit, and then feel as though you could eat a horse 30 minutes later.

The benefit of eating high natural fats, and the total idea behind keto diets, is that the fats keep you fuller for longer, preventing you from overeating, and therefore consuming fewer calories.

Top 5 Misconceptions of Keto

4. You can’t exercise because you don’t have enough energy

Carbs provide quick energy, that’s totally true. But if you’ve ever exercised for any extended period of time, you’ll know this doesn’t last long either.

Fats despite, being a healthier and essential energy source, provides sustained energy, clarity of mind, etc.

There are a number of top athletes who on the keto diet.

Top 5 Misconceptions of Keto

5. It’s dangerous to be on keto for long periods

This is the worst misconception of the lot. The design behind the keto diet and LCHF (low carb high-fat) are to be long term. If you follow a logical process of food variety, where some days its cauliflower and other days its carrots. The diet is sustainable throughout your life.

Top 5 Misconceptions of Keto

Ultimately, the chose is yours on what you believe or not. Our goal at is not to convince you, but rather to provide you with real, researched information without the “lose weight quick” sold all over the internet.