How does a ketogenic diet affect performance?

Share Tweet Save Email At the onset of the diet, performance may become less than optimal. However, research has found that over time, these performance decrements disappear . Some studies, including those conducted in our lab, have even found that people following a ketogenic diet and resistance training can gain the same amount of strength compared to people eating high carbohydrate diets.

Will I lose muscle on a ketogenic diet?

Share Tweet Save Email Research suggests that keeping protein to around 1.2-1.6 grams per kilogram of body weight allows individuals to maintain or gain lean mass. Even among individuals in a calorie-restricted state, studies have found fat loss to be as high as 95 percent of total weight lost on a ketogenic diet, and consuming a ketogenic diet at maintenance calories leads to increases in muscle mass. The positive effects on muscle mass are due in part to the protein sparing and anabolic effects of ketones.

Should I do a targeted ketogenic diet (TKD) for performance?

Share Tweet Save Email Targeted ketogenic dieting involves incorporating carbohydrates around a training session (before, during, and/or after). By doing so, the adrenaline from the training session blunts the insulin response you would get from the carbohydrates (thereby preventing the negative, anti-ketogenic effects of eating carbs) but could potentially give you an acute cognitive effect . No studies have looked directly at a TKD, but individuals who are training hard have reported great benefits with this type of approach. Keep in mind that your particular goal (fat loss, muscle gain, performance, etc.) will determine what is optimal for you. Regardless, we do not recommend attempting a TKD until you are thoroughly keto-adapted, and then we suggest that you start by experimenting with consuming a small amount of carbohydrates before, during, and/or after your workout (i.e less than 30 grams).

Which sweeteners are best on a ketogenic diet?

Share Tweet Save Email We recommend that people use natural sweeteners whenever possible. For natural sweeteners, stevia, erythritol, monk fruit (luo han guo), and a new one called allulose are the preferred choices. Inulin is also common, but many people don’t tolerate it well from a GI perspective. In terms of artificial sweeteners, the best choices are raw sucralose and aspartame. These are commonly found in commercial artificial sweeteners, but they include ingredients such as maltodextrin and dextrose—sugars—so the raw versions are best. However, some data indicates that artificial sweeteners may have an impact on the gut microbiome, so it is best to opt for natural sweeteners when possible.

Share Tweet Save Email Dairy that’s low in lactose (the sugar found in milk), such as heavy cream, butter, and cheese, can be consumed in moderation on a ketogenic diet. Dairy products high in lactose, such as milk and yogurt, should be limited or, for some people, cut out completely. We often find that individuals who are struggling with the diet are consuming too much dairy, and pulling back even slightly can help significantly [ 1 ] . References 1. Zajac, A., Poprzecki, S., Maszczyk, A., Czuba, M., Michalczyk, M., & Zydek, G. (2014). The effects of a ketogenic diet on exercise metabolism and physical performance in off-road cyclists. Nutrients, 6 (7), 2493-2508. DOI: 10.3390/nu6072493

Share Tweet Save Email Most fruit is filled with natural sugar, so it’s important to carefully consider fruit intake on the ketogenic diet. There are lower-glycemic fruits, like berries, that may be tolerated in moderate amounts. While fruit does have vitamins and nutrients, it’s easy to get these from other sources on a well-formulated ketogenic diet.

Share Tweet Save Email Coffee intake is certainly allowed on a ketogenic diet; just hold the sugar. It is worth pointing out that some studies have found that caffeine is ketogenic—it could actually increase ketone production. Therefore, some people enjoy a cup of coffee with heavy cream and MCT oil to start the day.

Can I drink alcohol on a KD?

Share Tweet Save Email Certain alcohols, such as wine, whiskey, and vodka , may be safe to consume in moderation on a ketogenic diet. Some studies have found that consuming red wine does not seem to impair the state of ketosis. In fact, some wines are going as far as to completely remove sugar in order to become even more keto-friendly (i.e Dry Wines). Be careful of dark beers (such as lagers, stouts, porters, and ales) and mixed-liquor drinks that are known to be higher in carbohydrate content. Check out our full article on “Alcohol on Keto” for more information

Can I speed up the transition phase to becoming keto-adapted?

Share Tweet Save Email Exercise, particularly high-intensity exercise, tends to speed up the transition phase because it helps deplete glycogen stores quickly, forcing the body to rely more on fat. Additionally, starting the transition with fasting or intermittent fasting can rapidly increase ketone production.

I just started a ketogenic diet and I feel sick. What can I do?

Share Tweet Save Email The ill feeling that may occur in the first few days after initiating a ketogenic diet is commonly referred to as the keto flu. Fortunately, this feeling is temporary and can be completely or partially alleviated by following a few precautionary measures. First, consider your electrolytes. A deficiency in sodium, potassium, or calcium could make you feel sick. Second, consider your hydration level. It’s easy to get dehydrated at the beginning of the ketogenic diet. Third, consider your fiber intake. If you’re not getting enough fiber, you could become constipated. The takeaway: replenish your electrolytes, drink a lot of water, and make sure you’re getting enough fiber.

What is the optimal ketone level?

Share Tweet Save Email This is difficult to say; it depends on the reason for ketosis. As long as ketone levels are greater than 0.5 mmol, you’re in ketosis. Many people think that higher ketone levels are better, but this has yet to be established. Some individuals who have been keto-adapted for an extended period may become particularly efficient at using ketones and therefore don’t have a lot of them circulating in the blood. For some health concerns, such as epilepsy and other neurological conditions, higher ketone levels may be beneficial—exogenous ketones or high-dose MCT may be especially helpful in order to accomplish those levels.

If I take exogenous ketones, am I keto-adapted?

Share Tweet Save Email Taking ketone supplements without lowering carbohydrate intake will not likely make you fully keto-adapted. It is unknown whether taking these supplements long-term can lead to certain changes that typically occur with keto-adaptation (such as an enhanced capacity to allow ketones to enter tissues to be used for fuel by increasing the number of ketone transporter proteins), but in order to be fully keto-adapted, some degree of carbohydrate restriction needs to occur.

A Ketogenic Approach to Polycystic Ovarian Syndrome (PCOS)

Polycystic ovarian syndrome or PCOS is the most common hormonal abnormality in this population, affecting about 4–18% of reproductive-age women.^[1] Signs and symptoms can range in severity from increased androgen production (male hormones) and altered gonadotropin secretion. These hormones can force its sufferers to deal with irregular or prolonged periods, excess body and facial hair (hirsutism), acne, and male-pattern baldness. Nothing a girl wants! Not surprisingly, these symptoms lead to increased anxiety and depression among women and even adolescents.^[2][3][4] Still, even more devastating to some PCOS patients is the possibility of infertility and increased risk of endometrial cancer.^[5][6][7]

If that wasn’t enough, PCOS also has metabolic characteristics leading to even more health problems, including increased risk of insulin resistance, type 2 diabetes, fatty liver disease, dyslipidemia, a prothrombotic state, and cardiovascular disease.^[7][8] As you might have guessed, PCOS is strongly associated with obesity, with prevalence of 80% amongst patients in the United States.^[9]

Doctors use one of three sets of criteria to diagnose patients with PCOS^[8]:

Once diagnosed, treatments vary based on individual preferences and desired fertility. Multiple pharmaceutical options are available to address specific comorbidities of PCOS, including oral contraceptives, Metformin (Glucophage), Clomiphene, Inositol, and Spironolactone. But before medication is prescribed, a crucial part of management is exercise and diet.

The exact cause of PCOS is still unclear, but we know there’s a substantial connection to excess weight, insulin resistance, and metabolic syndrome.^[10][11] Insulin resistance and hyperinsulinemia appear to be linked to PCOS independent of obesity. High blood levels of insulin can increase hormone stimulation in the ovaries as well as act on reproductive hormones in the brain and adrenal glands.^[12] So, it would be intuitive to make dietary changes to decrease insulin levels, naturally restore insulin sensitivity, and reverse metabolic syndrome while reducing weight. This is where the ketogenic diet shines!

Studies have shown that even without weight loss, compared to a standard diet, reducing carbohydrates in PCOS patients led to decreased fasting insulin levels, fasting glucose levels, insulin resistance, total testosterone, and cholesterol.^[13][14] Additional studies have demonstrated similar findings, in addition to weight loss, that further substantiate the benefits of a low-carbohydrate diet.^[15] Specifically, the ketogenic diet has shown significant improvement in weight, reproductive hormone levels, and fasting insulin levels in women with obesity and PCOS.^[16]

It is evident that a ketogenic diet will reduce insulin levels and body weight, which will in turn reduce or improve symptoms of PCOS. As always, discuss with your doctor before discontinuing any medications or dietary interventions. Check out ketogenic.com’s list of keto-friendly doctors!