With all of my research into ketosis and the ketogenic diet, I started looking into how a ketogenic diet affects athletic performance. After all, many of the fitness gurus I see posting about higher fat diets are typically advising on weight loss and not necessarily coaching athletes who's paycheck depend on them being able to cross the finish line the fastest or sink the 3 pointer at the last second.
I came across this post on Men's Journal that takes into account the athletic aspect of fueling our bodies and even points out the research done by Jeff Volek, the author of The Art and Science of the Low Carbohydrate Athlete. It's an interesting read...
The Ketogenic Diet is slowly becoming more and more popular. In fact, I even did a blog post a while back on our initial "foray" into a Ketogenic Diet with some sample ketogenic meal plans:
Keto Clarity Book Review
Ketogenic Sample Meal Plan
As I hear more and more people start to delve into this new lifestlye, I wanted to share with you a few resources and a blog post I came across on MyFitnessPal that may help you as you just start out.
If you have been contemplating various weight-loss strategies, you may have run across the ketogenic diet. This dietary strategy, which is often used in a clinical setting to help improve seizure control in children with epilepsy, is picking up steam as an effective treatment for weight loss. But is it right for you? We turned to the experts to find out more.
The Composition of a Ketogenic Diet
The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. (This isn’t to be confused with ketoacidosis, a dangerous condition typically caused by a lack of insulin in the body.) Dominic D’Agostino, PhD, a researcher on ketogenic diets, says “the ‘classic ketogenic diet’ used originally for the management of drug-resistance seizures is a 4:1 ratio of fats to protein and carbohydrates.” That equates to about 80–90% fat, 5–15% protein and 5–10% carbohydrates. For weight loss, he says, this diet is typically modified “to allow a more liberal consumption of protein” (20–30%) with the same carbohydrate restriction.
Is a Ketogenic Lifestyle for You?
Advocates of the ketogenic diet are quick to point out many of the benefits this diet can have for those looking to lose weight. “Rapid weight loss and a decrease in hunger are the most common and evident benefits,” says Kristen Mancinelli, MS, RD, author of the “Ketogenic Diet.” D’Agostino references promising studies that have been shown to “lower blood glucose levels, increase sensitivity to insulin, decrease inflammation and reduce triglyceride levels while raising HDL cholesterol.”
Although Christy Brissette, MS, RD, agrees that this diet can promote rapid weight loss, she also cautions on the risks of losing weight too quickly. “Research shows that people tend to regain weight they have lost on low-carb diets because they are difficult to maintain long-term,” she says. “A ketogenic diet cuts or severely limits food choices such as fruits and whole grains, leading to a limited meal plan which may can be difficult to stick to.” It’s also worth mentioning that low-carb diets deplete carbohydrate stores in the liver and muscles. Since these carbohydrate stores are bound tightly to water, you can expect the majority of weight lost during the first week of a ketogenic diet to be water weight.
Proponents of ketogenic diets agree that this form of weight loss is not appropriate for every individual. D’Agostino and fellow University of South Florida researcher Andrew Koutnik stress that “individuals with liver cancer or elevated liver enzymes, pancreatitis, fat malabsorption issues, lipid metabolism disorders, gall bladder removal or obstruction, or those taking a drug such as a steroid which may elevate blood glucose levels and inhibit the ability to achieve ketosis should refrain from following a ketogenic diet.
D’Agostino and Koutnik, however, state that this dietary strategy may be beneficial for those with both Type 1 and Type 2 diabetes. They point to research at Duke University that found individuals with Type 2 diabetes who followed a ketogenic diet lowered their A1C level, a long-term indicator of blood sugar control, by 16% along with a 6.6% reduction in total body weight. For anyone with diabetes considering a ketogenic diet, it is recommended that you discuss this dietary strategy with your medical team before proceeding.
Tips for Ketogenic Eating
Before making any major, long-term changes to your diet, it’s best to check in with a doctor or registered dietitian. Should you decide you’d like to try a ketogenic lifestyle for weight loss, here are a few tips to get you started:
Adjust your macros. To achieve nutritional ketosis, adjust your MyFitnessPal macronutrient goals to achieve a daily intake of 70–75% fat, 15–20% protein and 5–10% calories from carbohydrates.
Anticipate a temporary drop in energy. Transitioning to a ketogenic lifestyle can be a bit challenging in the beginning. “The first few days to few weeks of a ketogenic diet can be tough to get through,” says Mancinelli. “You may experience very low energy, crankiness and foggy thinking.” This feeling of lethargy may last from a few days to a few weeks; however after it passes, many individuals report an improvement in energy and mood, as well as clearer thinking.
Check your urine for ketones daily. D’Agostino says an optimal amount is 40mg/dL, but even a range between 5–15mg/dL indicates a state of accelerated fat burning.
Moderate your protein intake. Remember that a ketogenic diet is not a high-protein diet. Consuming too much protein may shift you out of a state of ketosis, as the body can convert excess protein into carbohydrates.
Eat a variety of fats. Make sure your intake of fat is balanced between plant-based sources and animal fats such as olive oil, nuts, seeds, coconut, along with fatty fish. This will not only help to improve overall health, but it will add variety to your meal plan as well.
Know it’s not a quick fix. As with any weight-loss plan, the goal is not just to lose weight but also to keep it off. Before you transition to a ketogenic way of eating, ask yourself whether you can make this a long-term lifestyle change and not just a quick fix that could lead to a cycle of yo-yo dieting.
The Bottom Line
When followed properly, ketogenic diets have been shown to be safe and effective for weight loss and may provide other health benefits including better blood sugar control, a decrease in inflammation and improved triglyceride and HDL counts. However, in order to achieve ketosis, one must consider this a long-term lifestyle change and follow a very specific eating plan to maintain weight loss over time. As always, consult your doctor or a registered dietitian before making any major dietary changes.
More Ketogenic Sample Meal Plans:
7 Day Meal Plan
Ketosis For Dummies
Cyclical Ketogenic Diet
Yours in Fitness,
Want more one-on-one help? Click the link below for free guide to having more energy and creating a simple to follow meal plan that will get you results! No more crazy recipes or exotic ingredients!