Shared by DeniseM
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If you have been confused by so many of the “lies” regarding a ketogenic diet, then this is the book for you! I hate to use the word “lies” and prefer maybe "misconceptions" instead because I think the word lies means a willful intent to deceive. I don’t think that’s exactly what’s going on, but maybe just a lack of thorough investigation, let’s be nice here.😊
But I think of all diets, the keto diet probably has the most misconceptions!
The keto diet is such a loaded topic that brings people out of the woodwork to offer their often vast, unscientific, and misguided opinions on your personal diet and well-being! Did this happen to you when you first started keto? It sure did me!
This is one of my favorite keto memes! Is this not true? Haven’t we all experienced this? If only people would just take the time to read a book like Big Fat Keto Lies, they would learn the error of their ways!
But Big Fat Keto Lies goes into a great amount of extensive research to dispel so many of these misconceptions. The author, Marty Kendall, began his exploration into nutrition with a personal goal. He wanted to help his wife better manage her Type 1 Diabetes. His aim was to achieve optimal blood sugar levels of less than 154 on average. He also aimed to keep A1C levels below 7%. His mission grew as he noticed similar health issues in his family related to obesity and Type 2 Diabetes. With an engineering background, Kendall applied data and research to enhance dietary choices. His efforts led to the development of tools and strategies for optimizing nutrition. This work resulted in the founding of OptimisingNutrition.com. He introduced concepts like Data-Driven Fasting (his take on fasting is fascinating!) and the Nutrient Optimizer. He goes into great detail on just about everything! If you want information on ketosis and all its inner workings, then this is the book for you! So many of the questions I have had about the keto diet, over the six years I’ve been on keto, were answered in this book.
The book can get a bit sciency in spots, but my poor feeble brain was able to understand a lot of the information! Hooray!
Also, please don’t worry about this book being contradictory to Virta Health. Kendall’s work with Dr. Steven Phinney and Dr. Jeff Volek was mentioned several times throughout the book, but the only contradiction I found was in Dr. Phinney’s favorite phrase “enjoy fat to satiety.” See Keto Lie#11 to see what Marty Kendall has to say. And it’s not that Dr. Phinney is lying! Heaven forbid, I’m not saying that, but I think even Virta Health does acknowledge that if weight loss is a goal, limiting fat and dairy consumption can, in turn, aid in that and force the body to use its own body fat for fuel, which will then hopefully result in weight loss.
When I first started Virta and a Keto diet, I could have fat to satiety. But after an initial weight loss of a hundred pounds, I had to limit fat and dairy more in order to burn my own body fat for fuel.
Here’s a photo of Dr. Phinney from the book when we were speaking and doing research in Australia, where Marty Kendall is from.
Marty Kendall's Approach vs. Traditional Keto Diet
Marty Kendall offers a new perspective in his book, Big Fat Keto Lies. He challenges common keto diet myths by stressing the importance of nutrient density and satiety. His approach, highlighting data driven fasting, goes beyond merely restricting carbohydrates for ketosis (Big Fat Keto Lies). His method is based on personal and professional experiences. It suggests that managing blood sugars and focusing on food quality can regulate food intake without restrictive dieting. Kendall addresses the ineffectiveness of chasing ketones and cautions against energy toxicity from excessive fat intake. He advocates for a more balanced and informed approach.
Kendall's arguments suggest a need for a shift towards evidence-based nutrition that prioritizes long-term health. This analysis aims to inform keto dieters about debunked myths and the diet's misconceptions and encourages more sustainable, health-focused dietary practices.
Critical Concepts and Misconceptions Addressed
In "Big Fat Keto Lies," Marty Kendall examines the ketogenic diet, debunking ketogenic diet myths and clarifying misconceptions. He challenges myths that he believes hinder people's weight loss and health improvement. He covers several key areas:
Energy Toxicity and Fat Intake: Kendall questions the benefits of a high fat intake in a ketogenic diet. He suggests that such a diet could lead to energy toxicity rather than help with weight loss (source).
Chasing Ketones: He critiques the focus on monitoring ketone levels for weight loss. He references studies that show minimal differences between low-carb and low-fat diets in long-term weight management. These studies are published in journals like The British Journal of Nutrition, Obesity Reviews, and The Lancet (source).
High Fat for Satiety: Kendall challenges the idea that high-fat intake is essential for satiety. He advocates for a balanced approach to macronutrients.
Insulin and Weight Loss Myths: He dispels myths about the role of insulin in weight loss. He clarifies misconceptions about gluconeogenesis from protein consumption.
The Role of Protein: Kendall emphasizes the importance of protein. He suggests intake ranges of 0.7 g/kg - 1.0 g/kg for weight loss and 1.6 g/kg - 2.2 g/kg for muscle gain. He promotes data-driven approaches to fasting and dietary choices (source).
"Big Fat Keto Lies" promotes a shift towards evidence-based nutritional principles. Kendall guides readers from generalized myths towards a more individualized approach to health and weight management.
Common Myths about Ketogenic Diet Debunked
The Ketogenic Diet: An Overview
The ketogenic diet, often surrounded by myths, focuses on high-fat and low carbohydrate intake, aiming for ketosis. This shift moves the body's metabolism towards using fat and ketones as primary energy sources. Various myths often complicate its understanding and benefits. Contrary to these misconceptions, the ketogenic diet is not a quick fix or an extreme approach. Instead, it is a nutritional strategy emphasizing fat as the main energy source. It also involves careful consideration of protein and minimal carbohydrate intake, and does take planning, but better way to harness tg3 power of food and use it to its full potential to h3lp you reach your health goals! This book tells you how to do that!
Common Misconceptions about the Ketogenic Diet
Here are the 12 Keto “Lies” addressed in this book. You need to read this book and form your own opinion on each one!
As you can see A LOT of keto lying, oops keto misconceptions going on and Marty Kendall addresses them all and more!
I’ll just touch on one that really spoke to me and has aided me in my own weight loss journey: the role of fat in a ketogenic diet.
It's important to clarify that while health experts recommend a certain percentage of daily calories from fat to maintain ketosis, this does not imply advocating for excessive fat intake. The emphasis here is on the importance of balance and the quality of dietary fats, underlining keto truth, highlighting that indiscriminate consumption of fats can lead to adverse effects. Balancing fat intake with adequate protein and essential nutrients is crucial for a sustainable and healthy approach to keto dieting.
It's also important to correct the myth that more dietary fat always leads to higher satiety and better fat loss. This overlooks the roles of protein and insulin in satiety and weight management. Such misunderstandings can misguide individuals, leading them away from diverse and nutrient-rich diets.
This a cool Macronutrient Calculator If you're looking for guidance on how much protein and fat you should be eating,
An understanding of how our bodies process nutrients under a ketogenic framework is essential. Keto dieters should approach the diet with flexibility, making adjustments based on personal metabolic responses and health goals. Insights provided by Marty Kendall are crucial for a more informed and effective approach to the ketogenic diet, ensuring a healthier journey towards weight management.
So definitely read this book and apply what you learn to your own personal experience!
Concluding Thoughts on Ketogenic Diet and Marty Kendall's Insights
Navigating discussions and analysis of the ketogenic diet, along with Marty Kendall's work, reveals an individualized approach to dieting. Marty Kendall, in "Big Fat Keto Lies", tackles misconceptions within the keto community. He emphasizes using a data-driven approach to diet and health.
Kendall, draws from his own personal and professional experiences, and challenges the one-size-fits-all narrative common in dietary trends. He advocates for measuring individual responses to food. His key insights in Big Fat Keto Lies include:
The counterproductiveness of seeking higher ketone levels and increased fat intake.
The irrelevance of extremes of plant vs. animal foods in your diet.
The usefulness of a glucose meter as a tool for improving weight and wellness goals.
The inapplicability of diabetes treatment modalities to those without the condition.
The distinct approaches needed for type 1 and type 2 diabetes.
The clarification of common mistakes and misconceptions with low-carb and ketogenic diets.
Supporting articles, such as Debunking Common Keto Diet Myths and 12 Ketogenic Diet Myths Debunked, underscore that success on a keto diet depends on understanding and adapting to one's bodily response to food. Scientific studies highlight the variability in individual responses to a ketogenic diet, including:
The potential decrease in gut health due to low fiber intake.
The health benefits from increased beta-hydroxybutyrate production in the liver.
The risk of exacerbated hyperuricemia and dyslipidemia in subjects on the diet for weight loss.
The individual impacts of increased protein intake and variable dietary fat.
The ketogenic diet is recognized for its benefits in short-term weight loss and management of neurological conditions, as noted by Harvard Health. Kendall emphasizes the significance of focusing on nutrient density and the appropriate management of energy intake.
Marty Kendall's work allows keto dieters to critically evaluate and refine their dietary strategies. By combining scientific evidence with personal health data, individuals can navigate their nutritional journey with precision. This approach helps the ketogenic diet evolve beyond common misconceptions, becoming a tool for sustainable health outcomes.
Wishing you good health and happiness,
Denise🩷
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