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.

Going Nuts on a Ketogenic Diet?

Key Takeaways:

Nuts are a great source of unsaturated fatty acids, fiber, vitamins, minerals, phenolic antioxidants and phytosterols.
Nut consumption has been shown to reduce the risk of various diseases.
Each type of nut provides unique benefits, and certain nuts are more keto-friendly than others.
Make sure to monitor your nut intake so that you do not accidentally consume excess carbohydrates and/or calories.

Consuming a higher amount of fat is important on a keto diet for beginners, and getting a variety of different fats is recommended. I often get asked about potential snacks that someone can consume on the go. As a source of primarily unsaturated (polyunsaturated and monounsaturated) fats, seeds and nuts on a ketogenic diet can be a great choice to include in your daily menu.

Nuts are nutrient-dense foods that are rich in unsaturated fatty acids (particularly omega-3 fatty acids), fiber, vitamins, minerals, and many other bioactive substances, such as phenolic antioxidants and phytosterols.^[1]

A large number of observational and intervention studies on nut consumption have shown reductions in various mediators of chronic diseases, including oxidative stress,^[2] inflammation,^[3] visceral adiposity,^[4] hyperglycemia,^[4][5] insulin resistance,^[6] and endothelial dysfunction.^[7]

In prospective cohort studies, increased nut intake has been associated with a reduced risk of cardiovascular disease,^[8] type 2 diabetes mellitus,^[9][10] metabolic syndrome,^[11] colon cancer,^[12] hypertension,^[13] gallstone disease,^[14] diverticulitis,^[15] and death from inflammatory diseases.^[16] Overall, nuts and seeds are great foods to promote overall health and well-being in both the short and long-term!

A Nutty Idea

Not all nuts and seeds are created equal. Although all of them tend to be a high-fat source with low to moderate protein and carbohydrates, each contains a different nutritional profile. Additionally, each contains a unique blend of compounds, vitamins, minerals, etc. Below, I have listed a few of the nuts and seeds you may want to emphasize while on a ketogenic diet, and some that you may want to eat less often.

Nuts and Seeds to Emphasize on Keto

These nuts and seeds are nutritional powerhouses that could be included more frequently while on a ketogenic diet:

Macadamia Nuts

A food source that contains palmitoleic acid (omega-7 monounsaturated fatty acid)
Rich in flavonoids (antioxidant and anti-inflammation health benefits) and MCTs
Low in digestible carbohydrates

Almonds

Among the world’s best sources of vitamin e in the alpha-tocopheral form (antioxidant), with just one ounce providing 37% of the recommended daily intake^[18]
Good source of manganese, copper, and riboflavin, which help with energy production^[19]
Great source of magnesium and potassium,^[19] which are important electrolytes to replenish on a ketogenic diet!

Walnuts

Great source of vitamin e in the form of gamma-tocopherol (anti-inflammatory)^[20]
Rich source of omega-3 fatty acids–113% daily value^[20]
Contains rare phytonutrients, such as tellimagrandin, morin, and juglone (antioxidant and anti-inflammatory benefits)^[20]
Low indigestible carbohydrates

Brazil Nuts

One single Brazil nut provides 160% of the US Recommended Daily Allowance (RDA) of selenium, which provides many health benefits such as reduced oxidative stress and boosted immunity^[21]
Rich in antioxidants such as tocopherol, phytosterols, and squalene^[21]

Pumpkin Seeds

Highest source of protein per ounce (~8g)
Low net carb count (1g/oz)

Nuts and Seeds to Limit on Keto

It should be clarified that these nuts should not necessarily be excluded completely. However, it might be better if they are included less frequently due to their nutrient profiles.

Cashews

Higher in carbohydrates (7g net carbs per ounce)

Pistachios

Higher in carbohydrates (5g net carbs per ounce)

Peanuts

Technically not a nut or seed, peanuts are actually legumes.
Contain very minute levels of omega-3 fatty acids, and are dominated by omega-6 fatty acids (which may promote inflammation).
More common source of food allergies than regular tree nuts^[17]

Don’t Go Nuts with Nuts

While nuts and seeds can be great sources of nutrients and energy in the form of fat, it is important to monitor your portion sizes so that you don’t go overboard with eating nuts.

We can all probably think of a time when we have sat down and started to eat some of our favorite nuts or seeds. Whether you couldn’t stop because you were enjoying them so much, or you were just not eating mindfully, the next thing you knew, that whole bag or serving platter of nuts was gone.

Yes, nuts and seeds are easy to overeat because they are so delicious and low-volume. However, eating too many nuts and seeds may become an issue for a few reasons:

- Consuming too many calories
- Over-abundance of omega-6 fatty acids^[17]
- Eating too many carbohydrates (minor risk)
- Potential digestion issues (depends on the individual)

Thus, while nuts and seeds are great to include on a ketogenic diet, it probably would be wise to limit your portions to a serving or two (1–2 oz.) per day. An ounce of nuts is about the size of a small handful. If you want to be even more precise, a serving size is close to: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves or 14 English walnut halves.

References:

1. Bao, Y., Han, J., Hu, F. B., Giovannucci, E. L., Stampfer, M. J., Willett, W. C., & Fuchs, C. S. (2013). Association of nut consumption with total and cause-specific mortality. New England Journal of Medicine, 369(21), 2001-2011.

2. Torabian, S., Haddad, E., Rajaram, S., Banta, J., & Sabate, J. (2009). Acute effect of nut consumption on plasma total polyphenols, antioxidant capacity and lipid peroxidation. Journal of human nutrition and dietetics, 22(1), 64-71.

3. Jiang, R., Jacobs Jr, D. R., Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., … & Barr, R. G. (2005). Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. American Journal of Epidemiology, 163(3), 222-231.

4. O’Neil, C. E., Keast, D. R., Nicklas, T. A., & Fulgoni III, V. L. (2011). Nut consumption is associated with decreased health risk factors for cardiovascular disease and metabolic syndrome in US adults: NHANES 1999–2004. Journal of the American College of Nutrition, 30(6), 502-510.

5. Jenkins, D. J., Kendall, C. W., Banach, M. S., Srichaikul, K., Vidgen, E., Mitchell, S., … & Ireland, C. (2011). Nuts as a replacement for carbohydrates in the diabetic diet. Diabetes care, DC_110338.

6. Casas-Agustench, P., López-Uriarte, P., Bulló, M., Ros, E., Cabré-Vila, J. J., & Salas-Salvadó, J. (2011). Effects of one serving of mixed nuts on serum lipids, insulin resistance and inflammatory markers in patients with the metabolic syndrome. Nutrition, metabolism and cardiovascular diseases, 21(2), 126-135.

7. Ma, Y., Njike, V. Y., Millet, J., Dutta, S., Doughty, K., Treu, J. A., & Katz, D. L. (2009). Effects of walnut consumption on endothelial function in type 2 diabetics: A randomized, controlled, cross-over trial. Diabetes care.

8. Sabaté, J., Oda, K., & Ros, E. (2010). Nut consumption and blood lipid levels: a pooled analysis of 25 intervention trials. Archives of internal medicine, 170(9), 821-827.

9. Jiang, R., Manson, J. E., Stampfer, M. J., Liu, S., Willett, W. C., & Hu, F. B. (2002). Nut and peanut butter consumption and risk of type 2 diabetes in women. Jama, 288(20), 2554-2560.

10. Pan, A., Sun, Q., Manson, J. E., Willett, W. C., & Hu, F. B. (2013). Walnut Consumption Is Associated with Lower Risk of Type 2 Diabetes in Women1, 2. The Journal of nutrition, 143(4), 512-518.

11. Montero, A. F., Bes-rastrollo, M., Beunza, J., Barrio, M., de la Fuente Arrillaga, C., & González, M. M. (2011). nut consumption and incidence of the metabolic syndrome after 6 year follow-up: the Sun Cohort: 27/1065. Nutrition in the Prevention of Non-communicable Diseases. Annals of Nutrition and Metabolism, 58, 391.

12. Singh, P. N., & Fraser, G. E. (1998). Dietary risk factors for colon cancer in a low-risk population. American journal of epidemiology, 148(8), 761-774.

13. Djoussé, L., Rudich, T., & Gaziano, J. M. (2009). Nut consumption and risk of hypertension in US male physicians. Clinical Nutrition, 28(1), 10-14.

14. Tsai, C. J., Leitzmann, M. F., Hu, F. B., Willett, W. C., & Giovannucci, E. L. (2004). A prospective cohort study of nut consumption and the risk of gallstone disease in men. American Journal of epidemiology, 160(10), 961-968.

15. Strate LL. Nut, Corn, and Popcorn Consumption and the Incidence of Diverticular Disease. J. 2008;300(8):907.

16. Gopinath, B., Buyken, A. E., Flood, V. M., Empson, M., Rochtchina, E., & Mitchell, P. (2011). Consumption of polyunsaturated fatty acids, fish, and nuts and risk of inflammatory disease mortality–. The American journal of clinical nutrition, 93(5), 1073-1079.

17. Nwaru, B. I., Hickstein, L., Panesar, S. S., Roberts, G., Muraro, A., Sheikh, A., & EAACI Food Allergy and Anaphylaxis Guidelines Group. (2014). Prevalence of common food allergies in Europe: a systematic review and meta?analysis. Allergy, 69(8), 992-1007.

18. USDA Food Composition Databases. United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/errors/error?code=error.notfound.message.

19. Almonds. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20.

20. Walnuts. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99.

21. Yang, J. (2009). Brazil nuts and associated health benefits: A review. LWT-Food Science and Technology, 42(10), 1573-1580.

Discussion

Jim Holmes says:

June 19, 2017 at 5:53 pm

Great article. Absolutely love almonds and good to keep in mind the benefits, but also regulation!

Reply
Renee C. says:

May 28, 2019 at 11:24 am

Another very helpful article. I love nuts. This article helps me to make better choices in the kinds of nuts (and the amounts) that I can eat. 🙂

Reply
1. Chelsea Malone says:
  
  August 8, 2019 at 10:58 am
  
  Hi Renee,
  
  We are so happy that you found this article helpful! Keep up the great work!