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.

Keto Comfort Foods: Low Carb Alternatives for Carb Heavy Dishes

Those mouthwatering tempting carb-heavy comfort foods can really kick you off the keto track. Many of your favorite dishes are probably off the keto menu, so what can you do to satisfy those cravings?

Why jeopardize your health and fitness goals and risk the keto flu when you can find delicious keto-compliant replacements instead? You can find healthier keto-friendly alternatives to most of your favorite carb-heavy comfort foods. Show off your culinary prowess and choose your favorite recipes, so you don’t end up having a cheat day.

Let’s discuss some of the top keto comfort foods, tips, and tricks to make sure you stay on track with your goals.

1) Keto Pasta

Pasta is warming and comforting, but traditional grain-based pasta is also especially high in carbs and not suitable for the ketogenic diet. Instead of traditional pasta and noodles, here are some of your other options:

Spaghetti Squash
Zucchini Noodles and Spiralized Veggies
Beansprouts
Shirataki noodles made from the Konjac plant
Palmini noodles made from hearts of palm

Seafood Medley with Pasta & Alfredo Sauce

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Try these tasty keto-friendly pasta and noodle dishes:

2) Rice is Nice!

If you’re looking for a rice replacement, try konjac rice or broccoli or cauliflower rice. All you need is some cauliflower and a blender! Flavor the rice to suit your palate and pair it with a dish of your choice. You might also like this keto tabbouleh!

3) Mashed potatoes and fries

Mashed potatoes and fries make a tasty, filling side dish with most meals…unless you’re keto. Fortunately, you can delight your taste buds with rutabaga low-carb fries or cauli mash or mashed turnips! Add sliced cabbage to bulk up your mash and complement the hearty flavor!

4) Bread and Sandwiches

You might be hankering after a filling sandwich, but carb-loaded traditional grain-based bread are off-limits. The good news is that nut-based bread and other keto-friendly alternatives can be just as tasty and more nutritious and satiating! Try one of these breads:Try one of these breads:

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5) Keto Pizza

Pizza is a favorite worldwide and there are so many delicious ways to make and eat a pizza! On keto, you could try cauli pizza and make a cauliflower pizza crust or make this keto pizza crust with eggs, cheese, and coconut flour. When you’re in the mood for a pizza, try one of these keto pizza recipes:

Maybe you’d like a keto quesadilla or keto empanadas!

6) Snack Bars!

You might be on the go and in need of a quick and convenient snack. Most granola bars and snack bars are sugar-laden and contain other unhealthy additives. Go for healthier keto-friendly options that won’t kick you out of ketosis, such as these keto-certified Heka bars or nush cakes!

7) Sweet Beverages

When you want a refreshing, sweet beverage, you have lots of keto-approved choices available to you.

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Try one of these keto drinks:

8) Keto Condiments and Sauces

With your baked chicken dish, you might want some ketchup or BBQ sauce, but most ketchup isn’t sugar-free or keto-approved. If you can’t find a good store-bought condiment, peruse our keto-friendly condiment recipes instead. You might like:

9) Desserts and Sweet Treats!

Satisfy your sweet tooth and curb your cravings on keto with delicious recipes, treats, and smoothies that won’t kick you out of ketosis. Avoid that cheat day and peruse our keto-friendly dessert recipes.

10) Keto Alcohol

From time to time, you might want a keto-compliant alcoholic beverage or two. Whether you’d like a martini, a margarita, a glass of wine, or blackberry margarita popsicles, drinking alcohol isn’t completely off the keto menu. You can spice up a keto martini by adding water-flavored drops like Stevia Sweetleaf instead of sugar and syrups, or try one of these tempting drinks: