Keto Archives - Optimising Nutrition

Keto Lie #5: Fat is a ‘free food’ because it doesn’t elicit an insulin response

The Carbohydrate – Insulin Hypothesis is one of the cornerstone beliefs of many who subscribe to low carb and keto diets. The theory is that because carbohydrates raise insulin the most and insulin is related to fat storage, eating more carbohydrates will lead to more fat storage on your body. Hence, dietary fat should be …

Keto Lie #4: Protein should be avoided due to gluconeogenesis

by Marty Kendall

Perhaps the biggest differentiator between keto and every successful version of a lower-carb diet (e.g. Atkins, Paleo, Bernstein, Banting, Carnivore, etc.) is the misguided fear of ‘excess protein’ to keep ketones high, insulin low and avoid gluconeogenesis. Ever since Jimmy Moore discovered that protein could convert to sugar via gluconeogenesis and therefore lower your blood …

Keto Lie #3: You should eat more fat to burn more body fat

by Marty Kendall

One of the most common responses to any weight loss stall in many keto groups is that you should ‘eat more fat to get your ketones higher and burn more fat’. This lie is seductive because it is partly correct, as well as delicious! High-fat foods are highly palatable and provide a dopamine hit that …

Did you see the LATEST animal-based keto vs low-fat, plant-based diet study from Kevin Hall?

by Marty Kendall

It may feel like you’re in a time warp or a bad diet-wars nightmare, but Kevin Hall just published YET ANOTHER study pitting the high-fat keto diet against a very low fat plant-based diet. Social media is enraged again – it seems we’re living in a world where only controversy gets clicks. I shared a …

Keto Lie #2: You have to be ‘in ketosis’ to burn fat

by Marty Kendall

Many people believe that they need to be ‘in ketosis’ to burn fat. Because ketones rise when someone is burning their body fat, they think that fat loss is due to the ketones, regardless of where they are coming from. Hence, they assume that more ketosis is better, especially if you have body fat to …

Keto Lie #1: ‘Optimal ketosis’ is a goal. More ketones are better. The lie that started the keto movement.

by Marty Kendall

If keto is about anything, it’s about ketones. One of the most confusing things about keto is the concept of ‘optimal ketosis’. Many people believe that a higher level of beta-hydroxybutyrate (also known as Î²-hydroxybutyrate, BHB, or ‘blood ketones’) is better. While this belief was based on the best information at the time, as more …

A brief history of low carb and keto movement

by Marty Kendall

Trends and fads come and go. Ideas rise in popularity when someone discovers something that works. A few people apply this initial idea and get great results. In time, entrepreneurial people realise there is money to be made and scramble to sell things to make it ‘easier’ and ‘more enjoyable’. Often these marketers play fast …

Big Fat Keto Lies: Introduction

by Marty Kendall

Big Fat Keto Lies: How Keto Myths are Stalling Your Progrss

The Case for Keto by Gary Taubes – honest review

by Marty Kendall

After recently publishing Big Fat Keto Lies, a number of people asked me to write a review of Gary Taubes’ new book The Case for Keto. I have just finished writing a book on most common misconceptions and mistakes in low carb and ‘ketogenic’ diets through the lens of Nutritional Optimisation (listed below), so I …

Did you see the latest keto vs vegan plant-based diet study from Kevin Hall?

by Marty Kendall

A critical review of Kevin Hall’s latest study “A plant-based, low-fat diet decreases ad libitum energy intake compared to an animal-based, ketogenic diet: An inpatient randomized controlled trial” through the lense of nutritional optimisation.