In a groundbreaking review, the International Society of Sports Nutrition (ISSN) delves into the mysteries of the ketogenic diet and its impact on exercise performance and body composition. Let’s dive into the highlights:
Get into the state of nutritional ketosis by limiting your daily carbohydrate intake to less than 50 grams. This will skyrocket your serum ketone levels to 0.5 mM or higher, triggering the desired effect.
Rest assured, nutritional ketosis is safe and shouldn’t be confused with the risky condition known as ketoacidosis, found mainly in clinical patients.
While the ketogenic diet might not supercharge athletic performance like high-carb diets, it does rev up fat oxidation during exercise, turning your body into a fat-burning machine.
The impact of a ketogenic diet on endurance performance varies depending on factors like training status and the duration of the diet. While elite athletes experienced temporary performance decline, one of the studies lasting over six weeks revealed significant benefits.
When it comes to strength training, a ketogenic diet delivers similar results in terms of maximal strength and gains compared to high-carb diets. However, other alternative diets may offer even better effects, as suggested by some studies.
Embark on the keto journey for greater weight loss, reduced fat mass, and decreased fat-free mass compared to high-carb, low-fat diets. While this diet may also heighten losses of lean tissue, this is likely due to differences in calorie and protein intake, as well as shifts in fluid balance.
Although more research is needed, there’s a possibility that a ketogenic diet might impact males and females differently due to biological factors.
The ISSN’s comprehensive review opens the doors to the secrets behind the ketogenic diet, empowering you to take charge of your performance and transform your body.
Read more here.
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