From personal trainers to celebrity athletes, the ketogenic diet has been on the tip of everyone's lips. LeBron James credits the high-fat, low-carb lifestyle for his dramatic weight loss, Halle Barry claims it's been key to managing her diabetes, and Gwyneth Paltrow praises it for keeping her svelte.
But any diet craze—particularly one with a massive following on social media—is bound to be riddled with falsehoods. The danger with this is that those not in the know may experience frustration, disappointment—even significant health consequences.
With that in mind, here are the biggest myths about the keto diet—and the facts you should know before starting it:
Myth: The keto diet is a butter and cheese free-for-all
One of the draws of the keto diet—which originated in the 1920s to treat epilepsy—is that it eschews the low-fat, tasteless diets of earlier decades. Instead, it demands a rigorous refusal of carbohydrates (as in, less than 30 grams per day, or the amount of a sweet potato) and a strategic dependence on fats. To some keto-ers, this has meant forgoing Fritos for bowls of bacon but the type of fat you eat is of utmost importance. Why? Besides the obvious—that saturated animal fats such as ham and sausage can lead to a host of health issues—filling your plate with conventional beef and dairy products may increase your exposure to xenoestrogens, compounds that can mimic estrogen and result in hormonal havoc (and the health complications that often arrive with it). Rather, reach for unsaturated fats like almonds and flaxseeds. What protein you do eat should come from organic eggs, wild-caught fish, hormone-free, grass-fed beef, lean cuts of poultry, and plant-based foods like Brazil nuts. Which brings us to our next point…
Myth: The keto diet is super high in protein
Blame The Zone and Atkins for the misconception that the ketogenic diet is low in carbs but high in protein. In fact, the breakdown of most keto diets looks like this: 75-90% fat, 5-15% protein, and 5-10% fibrous carbohydrates. In other words, you will need to eat adequate protein, but you won't be snacking on beef jerky and bun-less sliders. Indeed, eating too much protein can shift your body out of ketosis—the aimed-for metabolic state under the keto diet that burns stored and consumed fat for fuel instead of glucose. The excess protein will convert to glucose, and these are carbohydrates that you won't be able to count.
Myth: Without carbs, I'll have zero energy
True: The body's preferred source of energy is glucose, which is produced by carbs, and asking it to start relying on a new form of fuel can be physically and mentally demanding (hence the “keto flu," a cluster of symptoms that includes brain fog and
constipation, which often occurs as the body adjusts to this fresh way of functioning). But ketosis—that aforementioned metabolic state that delivers real results—actually promotes energy. For starters, it decreases cortisol release and supports your adrenals and thyroid glands—and both are central to maintaining a healthy weight, thinking sharply, and feeling vibrant. Research also demonstrates that ketosis fosters beneficial levels of “feel-good" brain chemicals. Having an improved mood almost always translates to bolstered energy. As for those star athletes dodging tortilla chips but downing chia seeds? The keto diet can also give rise to improved stamina and performance.
Myth: You can't lose fat if you're eating fat
To some, the keto diet seems farfetched, even, well, mythical. How can you possibly shed fat if you're eating mostly fat? The keto diet's potential—to aid not only in weight loss but also in clearer, more radiant skin, enhanced energy, and superior memory—comes from radically curbing carbs, the over-consumption of which tells our bodies to store fat. Instead, the keto diet lowers insulin, decreases blood sugar swings and reduces your vulnerability to the litany of health issues that occur with insulin resistance, such as obesity and type-2 diabetes. Further, healthy fats—the sort found in walnuts and avocadoes—can reduce hunger and encourage a sense of satiety, while also providing you with essential nutrients like Omega-3 fatty acids and magnesium. Or, as Dr. Ron Rosedale of The Rosedale Diet says, “Our bodies thrive on good fat" and “our metabolism needs good fat to burn bad fat." (The emphasis here being on good).
In sum, the keto diet's wild popularity may suggest it's just a fad but, its rich history and long list of potential pluses—including more balanced hormones, a stronger libido, enhanced cellular immunity, and enriched brain power—is grounded in science. It's best to know precisely what that science is, however, so that you can avoid potential pitfalls—and, instead, reap its copious benefits.
Women in the workplace have always experienced a certain degree of discrimination from male colleagues, and according to new studies, it appears that it is becoming even more difficult for women to get acclimated to modern day work environments, in wake of the #MeToo Movement.
In a recent study conducted by LeanIn.org, in partnership with SurveyMonkey, 60% of male managers confessed to feeling uncomfortable engaging in social situations with women in and outside of the workplace. This includes interactions such as mentorships, meetings, and basic work activities. This statistic comes as a shocking 32% rise from 2018.
What appears the be the crux of the matter is that men are afraid of being accused of sexual harassment. While it is impossible to discredit this fear as incidents of wrongful accusations have taken place, the extent to which it has burgeoned is unacceptable. The #MeToo movement was never a movement against men, but an empowering opportunity for women to speak up about their experiences as victims of sexual harassment. Not only were women supporting one another in sharing to the public that these incidents do occur, and are often swept under the rug, but offered men insight into behaviors and conversations that are typically deemed unwelcomed and unwarranted.
Restricting interaction with women in the workplace is not a solution, but a mere attempt at deflecting from the core issue. Resorting to isolation and exclusion relays the message that if men can't treat women how they want, then they rather not deal with them at all. Educating both men and women on what behaviors are unacceptable while also creating a work environment where men and women are held accountable for their actions would be the ideal scenario. However, the impact of denying women opportunities of mentorship and productive one-on-one meetings hinders growth within their careers and professional networks.
Women, particularly women of color, have always had far fewer opportunities for mentorship which makes it impossible to achieve growth within their careers without them. If women are given limited opportunities to network in and outside of a work environment, then men must limit those opportunities amongst each other, as well. At the most basic level, men should be approaching female colleagues as they would approach their male colleagues. Striving to achieve gender equality within the workplace is essential towards creating a safer environment.
While restricted communication and interaction may diminish the possibility of men being wrongfully accused of sexual harassment, it creates a hostile
environment that perpetuates women-shaming and victim-blaming. Creating distance between men and women only prompts women to believe that male colleagues who avoid them will look away from or entirely discredit sexual harassment they experience from other men in the workplace. This creates an unsafe working environment for both parties where the problem at hand is not solved, but overlooked.
According to LeanIn's study, only 85% of women said they feel safe on the job, a 5% drop from 2018. In the report, Jillesa Gebhardt wrote, "Media coverage that is intended to hold aggressors accountable also seems to create a sense of threat, and people don't seem to feel like aggressors are held accountable." Unfortunately, only 16% of workers believed that harassers holding high positions are held accountable for their actions which inevitably puts victims in difficult, and quite possibly dangerous, situations. 50% of workers also believe that there are more repercussions for the victims than harassers when speaking up.
In a research poll conducted by Edison Research in 2018, 30% of women agreed that their employers did not handle harassment situations properly while 53% percent of men agreed that they did. Often times, male harassers hold a significant amount of power within their careers that gives them a sense of security and freedom to go forward with sexual misconduct. This can be seen in cases such as that of Harvey Weinstein, Bill Cosby and R. Kelly. Men in power seemingly have little to no fear that they will face punishment for their actions.
Source-Alex Brandon, AP
Sheryl Sandberg, Facebook executive and founder of LeanIn.org., believes that in order for there to be positive changes within work environments, more women should be in higher positions. In an interview with CNBC's Julia Boorstin, Sandberg stated, "you know where the least sexual harassment is? Organizations that have more women in senior leadership roles. And so, we need to mentor women, we need to sponsor women, we need to have one-on-one conversations with them that get them promoted." Fortunately, the number of women in leadership positions are slowly increasing which means the prospect of gender equality and safer work environments are looking up.
Despite these concerning statistics, Sandberg does not believe that movements such as the Times Up and Me Too movements, have been responsible for the hardship women have been experiencing in the workplace. "I don't believe they've had negative implications. I believe they're overwhelmingly positive. Because half of women have been sexually harassed. But the thing is it is not enough. It is really important not to harass anyone. But that's pretty basic. We also need to not be ignored," she stated. While men may be feeling uncomfortable, putting an unrealistic amount of distance between themselves and female coworkers is more harmful to all parties than it is beneficial. Men cannot avoid working with women and vice versa. Creating such a hostile environment is also detrimental to any business as productivity and communication will significantly decrease.
The fear or being wrongfully accused of sexual harassment is a legitimate fear that deserves recognition and understanding. However, restricting interactions with women in the workplace is not a sensible solution as it can have negatively impact a woman's career. Companies are in need of proper training and resources to help both men and women understand what is appropriate workplace behavior. Refraining from physical interactions, commenting on physical appearance, making lewd or sexist jokes and inquiring about personal information are also beneficial steps towards respecting your colleagues' personal space. There is still much work to be done in order to create safe work environments, but with more and more women speaking up and taking on higher positions, women can feel safer and hopefully have less contributions to make to the #MeToo movement.