{"id":87721,"date":"2026-09-27T12:18:37","date_gmt":"2026-09-27T10:18:37","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/5-myths-about-the-keto-diet\/"},"modified":"2026-09-27T13:39:00","modified_gmt":"2026-09-27T11:39:00","slug":"5-myths-about-the-keto-diet","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/5-myths-about-the-keto-diet\/","title":{"rendered":"5 myths about the keto diet"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]This text is an extract from Marina&#8217;s book &#8220;Schlank mit Keto&#8221;, published by S\u00fcdwest Verlag.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >Classic keto myths<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p>A lot of misinformation circulates about the keto diet. &#8220;But I heard that&#8230;&#8221; Perhaps these myths are still lodged in your head and keep you from getting started. Or you meet criticism from friends, acquaintances and colleagues while you are changing the way you eat.<\/p>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/5-myths-about-the-keto-diet\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Start your keto plan now<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >I heard that...<\/h3><\/div><\/div>[vc_column_text]<\/p>\n<p>Here are the classic myths that circulate in the media around ketogenic eating, and why they do not hold up.<\/p>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >... fat is evil<\/h2><\/div><\/div>[vc_column_text]Fat is an essential nutrient your body cannot live without. It is an indispensable source of energy and enormously important for your health. Did you know that your brain is 60 per cent fat? Your cell membranes contain fatty acids too, and the much mocked cholesterol is a starting material for important sex hormones.<\/p>\n<p>There are fatty acids we should avoid where we can. Among them are inflammation promoting omega 6 fatty acids, often found in the vegetable oils promoted as healthy, and trans fatty acids, which we meet in junk food and hardened fats such as margarine.<\/p>\n<p>High quality fats, on the other hand, should play a large role in your diet. Polyunsaturated fatty acids matter here, such as the omega 3 fatty acids from salmon, and monounsaturated ones such as the oleic acid from olive oil. Omega 3 fatty acids are anti-inflammatory, and both kinds of fat can increase fat burning by activating special receptors (PPAR).<\/p>\n<p>The most important energy carrier in a ketogenic diet, though, is high quality saturated fatty acids, from good butter made from pasture milk, coconut oil, marbled grass fed beef, high quality bacon or macadamias. They deliver the energy you need for your day and for feeling full.[\/vc_column_text]<div class=\"vmt-5 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >... I may not eat more than 15 grams<\/h2><\/div><\/div>[vc_column_text]of carbohydrates a day. In many keto circles and online forums a &#8220;less is better&#8221; mentality is cultivated. Many people think &#8220;if I eat even fewer carbohydrates, I will lose weight even faster&#8221;. That is not right, and often the opposite is the case.<\/p>\n<p>Anyone who cuts carbohydrates more than necessary, that is more than it takes to get into ketosis, is saving in the wrong place. What is then missing is <a class=\"rank-math-link\" href=\"https:\/\/foodpunk.com\/de\/blog\/kohlenhydrate-gemuese-keto-diaet\/\" target=\"_blank\" rel=\"noopener\">valuable vegetables<\/a> with important micronutrients and fibre. Stress on the body also goes up, and stress works against ketosis and fat burning. In fact, the release of the <a class=\"rank-math-link\" href=\"https:\/\/foodpunk.com\/de\/blog\/cortisol-senken-10-effektive-tipps\/\" target=\"_blank\" rel=\"noopener\">stress hormone cortisol<\/a> has a similar effect to eating sugar.<\/p>\n<p>The stress hormone triggers the body&#8217;s own production of glucose and in that way draws out insulin as well. Anyone who does not have an illness but lives ketogenically for lifestyle reasons should go by this rule: as few carbohydrates as necessary, to get into ketosis, but as many as possible, so you can enjoy the variety of colourful vegetables and berries and take in micronutrients.<\/p>\n<p>For most people a limit of around 30 grams of carbohydrates a day makes sense, and the recipes in this book are built around that. As keto adaptation progresses it becomes possible to stay in ketosis while eating more carbohydrates. Many people can raise their intake to 50 grams or even 80 grams in the long run and still stay in ketosis.[\/vc_column_text][vc_single_image image=&#8221;805&#8243; img_size=&#8221;large&#8221;][vc_column_text]Do you like this article? We have plenty more concentrated knowledge for you. This text comes from the book &#8220;Schlank mit Keto&#8221; by Foodpunk founder Marina Lommel. The book is published by S\u00fcdwest Verlag and available in bookshops, in German.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/5-myths-about-the-keto-diet\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Get your keto nutrition plan<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >... a ketogenic diet consists only of meat and cheese<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p>I often watch with sadness the &#8220;who can pile more cheese and bacon on a dish&#8221; competitions that keto followers hold online. Bacon and cheese may be ketogenic, but a diet of nothing but bacon and cheese is by no means a healthy keto diet.<\/p>\n<p>A well composed ketogenic diet contains just enough protein for optimal satiety and to cover the body&#8217;s needs. More is not necessary, it even gets in the way of ketosis. Too much protein is converted into glucose. So carbohydrates can come from turkey breast as well. 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Peppers, carrots and tomatoes are demonised entirely. How sad, because a ketogenic diet has room for all of that. For example, 400 grams of aubergine, 150 grams of red pepper, 140 grams of carrot, 1.2 kilograms of lamb&#8217;s lettuce or a full 1.6 kilograms of mushrooms contain no more than 10 grams of carbohydrates.<\/p>\n<p>As you can see, you cannot eat quite as much carrot or red pepper as you can mushrooms or lamb&#8217;s lettuce, yet all of it has a place in your ketogenic diet. The longer you have been eating ketogenically, the further your keto adaptation has progressed and the more carbohydrates from colourful vegetables you can eat.<\/p>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >... keto food does not taste good<\/h2><\/div><\/div>[vc_column_text]We will settle this one very quickly. Have a look at our <a class=\"rank-math-link\" href=\"https:\/\/foodpunk.com\/de\/rezepte\/\" target=\"_blank\" rel=\"noopener\">free recipes<\/a>. If your mouth is not watering afterwards, we will talk again.<\/p>\n<p>On Facebook you can also look into our <a class=\"rank-math-link\" href=\"https:\/\/www.facebook.com\/groups\/1693372074226210\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Facebook group<\/a> and see what the Foodpunk community is cooking. With the Foodpunk nutrition programme new delicious, seasonal recipes await you every month. Variety guaranteed.<\/p>\n<p>Photo: Shutterstock.com \/ <a class=\"rank-math-link\" href=\"https:\/\/www.shutterstock.com\/de\/g\/thitarees\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">SewCream<\/a><\/p>\n<p>Want more facts about nutrition? On <a href=\"https:\/\/foodpunk.com\/en\/blog\/\" target=\"_blank\" rel=\"noopener\">our blog<\/a> we have more on <strong>low carb, paleo<\/strong> and <strong>keto<\/strong>.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/5-myths-about-the-keto-diet\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Create your tailored nutrition plan<\/span><\/a><\/div><\/div>[\/vc_column][\/vc_row][vc_row el_id=&#8221;buy&#8221;][vc_column]<div class=\"templatera_shortcode\"><div class=\"vc_container  \"><div id=\"buy\" class=\"vc_row wpb_row vc_row-fluid vpt-1 vpb-1\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  heading--center\" >Erreiche deine Ziele mit deinem personalisierten Ern\u00e4hrungsplan<\/h3><\/div><\/div>\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-1  wpb_content_element\">\r\n\t\t<p>Du willst endlich Ver\u00e4nderungen sehen? Mit Foodpunk bekommst du einen <strong>ma\u00dfgeschneiderten Ern\u00e4hrungsplan<\/strong>, der sich <strong>nach dir richtet<\/strong> \u2013 deiner Gesundheit, deinen Vorlieben und deinem Alltag.<\/p>\n<ul class=\"icon-list icon-list--check\">\n<li><strong>Von Ern\u00e4hrungswissenschaftlern entwickelt<\/strong> \u2013 wissenschaftlich basiert<\/li>\n<li><strong>Pers\u00f6nliche Betreuung &amp; deutscher Support<\/strong> \u2013 Experten an deiner Seite<\/li>\n<li><strong>Einfache Handhabung<\/strong> \u2013 intuitive App oder Webanwendung<\/li>\n<li><strong>Flexibel &amp; alltagstauglich<\/strong> \u2013 abwechslungsreiche, saisonale Rezepte<\/li>\n<\/ul>\n\r\n\t<\/div>\r\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-top vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-10 vc_col-lg-offset-1\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-3  wpb_content_element\">\r\n\t\t<h4 style=\"text-align: center;\"><strong>W\u00e4hle deine Laufzeit &amp; starte jetzt:<\/strong><\/h4>\n\r\n\t<\/div>\r\n\n\t<div class=\"wpb_raw_code wpb_raw_html wpb_content_element fp-geburtstag-hinweis-raw\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div class=\"fp-geburtstag-hinweis\" style=\"text-align:center;margin:0 auto 26px\"><span style=\"display:inline-block;background:#E6007E;color:#fff;font-family:Figtree,Arial,sans-serif;font-weight:700;font-size:12px;letter-spacing:.1em;text-transform:uppercase;padding:7px 15px;border-radius:999px\">Geburtstagsaktion<\/span><div style=\"font-family:'Plus Jakarta Sans',Figtree,Arial,sans-serif;font-weight:800;font-size:21px;line-height:1.3;color:#E6007E;margin:12px 0 4px\">12 Monate f\u00fcr 79,99 \u20ac statt 129,99 \u20ac<\/div><div style=\"font-family:Figtree,Arial,sans-serif;font-size:15px;color:#4a5e58;margin-bottom:14px\">Dein Preis wird nicht automatisch angehoben.<\/div><span data-fpgb-cd style=\"display:inline-flex;gap:7px;flex-wrap:wrap;justify-content:center\"><\/span><\/div><script>(function(){if(window.__fpGeburtstag)return;window.__fpGeburtstag=1;var e=Date.parse('2026-10-11T23:59:59+02:00');var v='<span style=\"display:inline-block;background:#fff;border:1.5px solid #E6007E;border-radius:13px;padding:8px 6px 6px;min-width:68px;text-align:center\"><b style=\"display:block;font-family:\\'Plus Jakarta Sans\\',Figtree,Arial,sans-serif;font-weight:800;font-size:25px;line-height:1;color:#E6007E;font-variant-numeric:tabular-nums\">WERT<\/b><i style=\"display:block;font-style:normal;font-family:Figtree,Arial,sans-serif;font-size:10px;font-weight:700;letter-spacing:.11em;text-transform:uppercase;margin-top:3px;color:#E6007E;opacity:.78\">NAME<\/i><\/span>';function z(n){return (n<10?'0':'')+n}function k(w,n){return v.replace('WERT',w).replace('NAME',n)}function aus(){var s='.fp-geburtstag,.fp-geburtstag-row,.fp-geburtstag-hinweis,.fp-geburtstag-hinweis-row';document.querySelectorAll(s).forEach(function(el){el.style.display='none'});if(window.__fpGbTakt){clearInterval(window.__fpGbTakt);window.__fpGbTakt=0}}function t(){var d=e-Date.now();if(d<=0){aus();return}var T=Math.floor(d\/86400000),S=Math.floor(d\/3600000)%24,M=Math.floor(d\/60000)%60,K=Math.floor(d\/1000)%60;var s=k(T,'Tage')+k(z(S),'Std')+k(z(M),'Min')+k(z(K),'Sek');var l=document.querySelectorAll('[data-fpgb-cd]');for(var i=0;i<l.length;i++){l[i].innerHTML=s}var w=T+' Tage '+z(S)+' Std '+z(M)+' Min '+z(K)+' Sek';var q=document.querySelectorAll('[data-fpgb-txt]');for(var j=0;j<q.length;j++){q[j].textContent=w}}t();window.__fpGbTakt=setInterval(t,1000);})()<\/script>\n\t\t<\/div>\n\t<\/div>\n<script src=\"https:\/\/js.chargebee.com\/v2\/chargebee.js\" data-cb-site=\"foodpunk\" data-cb-ga-enabled=\"false\" data-cb-gtm-enabled=\"true\" data-cb-fbq-enabled=\"true\"><\/script><script>\t\t\t\n\t\t\t\tfunction getUTMParams() {\n\t\t\t\t\tconst urlParams = new URLSearchParams(window.location.search);\n\t\t\t\t\tconst cookies = document.cookie.split(\"; \").reduce((acc, c) => {\n\t\t\t\t\t\tconst [key, val] = c.split(\"=\");\n\t\t\t\t\t\tacc[key] = decodeURIComponent(val || \"\");\n\t\t\t\t\t\treturn acc;\n\t\t\t\t\t}, {});\n\t\t\t\t\treturn {\n\t\t\t\t\t\tutm_source: urlParams.get(\"utm_source\") || cookies.utm_source || \"\",\n\t\t\t\t\t\tutm_medium: urlParams.get(\"utm_medium\") || cookies.utm_medium || \"\",\n\t\t\t\t\t\tutm_campaign: urlParams.get(\"utm_campaign\") || cookies.utm_campaign || \"\",\n\t\t\t\t\t\tutm_term: urlParams.get(\"utm_term\") || cookies.utm_term || \"\",\n\t\t\t\t\t\tutm_content: urlParams.get(\"utm_content\") || cookies.utm_content || \"\"\n\t\t\t\t\t};\n\t\t\t\t}\n\t\t\t\t\n\t\t\t\tconst utm = getUTMParams();\n\t\t\tdocument.addEventListener(\"DOMContentLoaded\", function () {var cbInstance = 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document.querySelector(\"[data-cb-item-0='3-monate']\");var product2 = cbInstance.getProduct(planElement);product2.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product2.addCoupon(\"10_rabatt_garantie\");});<\/script><div class=\"vmt-1 vmb-3 wpb_content_element\" ><div class=\"purchase\"><div class=\"product-card\" data-button=\"#checkout-btn-0\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">12 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>j\u00e4hrlich k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">50 \u20ac gespart<\/div><\/div>79,99 \u20ac<br \/><span>129,99 \u20ac<\/span><div class=\"product-card__price__label\">pro Jahr<\/div><\/div><\/div><div class=\"product-card\" data-button=\"#checkout-btn-1\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">6 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>alle 6 Monate k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">30 \u20ac gespart<\/div><\/div>69,99 \u20ac<br \/><span>99,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 6 Monate<\/div><\/div><\/div><div class=\"product-card\" data-button=\"#checkout-btn-2\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">3 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>alle 3 Monate k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">10 \u20ac gespart<\/div><\/div>49,99 \u20ac<br \/><span>59,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 3 Monate<\/div><\/div><\/div><div class=\"purchase__buttons\"><button id=\"checkout-btn-0\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"copy_of_12-monate-ohne-startgeb\u00fchr\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" \">Book now<\/button><button id=\"checkout-btn-1\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"6-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><button id=\"checkout-btn-2\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"3-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row row_maxwidth=&#8221;&#8221; 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