Keto reduces lean body mass
Plain and simple the National Center for Biotechnology Information published a three month clinical trial proving the Keto diet had no impact on the lean body mass of CrossFit participants.
Keto is not good for long-term weight control
Response: Not True!
A survey published in the Journal of Insulin Resistance found that three of four respondents on a low-carb diet reported losing 10 pounds or more; one-third reported losing more than 30 pounds.
Six out of 10 respondents who were on the diet two years or more reported losing 20 pounds or more and 46% said they lost 3 inches from their waists.
Keto is bad for athletes
Studies show that the ketogenic diet has helped athletes improve their body composition, trim fat, maintain performance and improve recovery.
One study found that after 12 weeks eating a ketogenic diet, endurance athletes cut body fat, increased oxidation and sprint power, and performed better overall on a critical power test compared to athletes on high-carb diets.
Keto causes fatigue and flu-like symptoms
Response: Only partly true
Upon starting the diet, some people report symptoms like fatigue, headaches, and muscle aches.
However, these short-lived symptoms are, in fact, a sign that the diet is working, and the body is switching over from burning glucose as fuel to burning fat. This is the body's response to up-regulating certain enzymes and down-regulating others.
Pro-tip: If you're experiencing these symptoms, try drinking some bouillion broth during the day until they go away.
Keto will make you break out
One study actually found that carbs are the main culprit in causing acne.
And another study found that low-glycemic diets lessened acne.