“The most common misconception is that people think a keto diet is restrictive, when it is actually quite balanced. It’s based on prioritizing the consumption of whole foods,” Spina said. “When done properly, a ketogenic diet puts an emphasis on the most nutrient dense foods and meeting the body’s requirements for essential amino acids and fatty acids.”
The second most-common misconception Spina hears is that people think they need to eat high amounts of fats. In reality, she says, limiting carbohydrates to have low insulin circulation and low glucose level in the blood is the goal.
“Fat should be eaten to assist with satiety and to provide the body’s essential fatty acid requirements, as well as fat soluble vitamins A, D, E and K,” Spina said. “Add a few tablespoons of olive or avocado oil to your greens, eat wild caught salmon, eating a whole egg instead of just the egg whites, and browning some butter and serving it over crisp asparagus are all ways to meet the requirements safely.”