I wrote Big Fat Keto Lies at the peak of the keto trend to dispel the myths that emerged that were leading people to get less than optimal results:
- ‘Optimal ketosis’ is a goal. More ketones are better.
- You have to be ‘in ketosis’ to burn fat.
- You should eat more fat to burn more body fat.
- Protein should be avoided due to gluconeogenesis.
- Fat is a ‘free food’ because it doesn’t elicit an insulin response.
- Food quality is not important. It’s all about insulin and avoiding carbs.
- Fasting for longer is better.
- ‘Insulin toxicity’ is enemy No. 1.
- Calories don’t count.
- Stable blood sugars will lead to fat loss.
- You should ‘eat fat to satiety’ to lose body fat.
- If in doubt, keep calm and keto on.
The updated version is now available on Amazon Kindle for a bargain basement price. If you have Kindle Unlimited, it’s free!
My goal was not to bash low-carb diets but to take a data-driven look at these beliefs to help people get the results they want based on their context and goals.
It’s been great to see so many people find it helpful. As keto is now in decline, many of the key keto thought leaders are starting to talk about satiety and nutrient density and have a better understanding of how insulin actually works. These are exciting times.
If you haven’t read it yet, BFKL is a great way to get an overview of what we’re about at Optimising Nutrition and what makes our approach different. It’s also a great way to introduce your friends to what we’re trying to do here.
Here are a few of the reviews so far.
And here are some of the expert reviews that you’ll find at the start of the book.