Is the question how to build muscle and lose fat fast important for you. Although I know some people have adopted the keto lifestyle with quite a lot of success even over the long term others may find it more difficult to stick to especially in the beginning and I think that in the absence of any specific benefit to keto. This is sort of a deterrent that I think calls into question its generalizability as a successful dieting strategy. So even if we can see that really any diet will be successful provided a caloric deficit is imposed as some folks will still point to other potential benefits of a ketogenic diet such as improved insulin sensitivity and cardiovascular health. So as far as insulin sensitivity and diabetes go a 2018 report from the American Diabetes Association found that while some studies have shown modest benefits of very low carbohydrate or ketogenic diets.
So up to three or four months and only if desired by the patient as there’s little long-term research setting benefits or harm and even if. So macronutrient distribution should be individualized while keeping total calorie and metabolic goals in mind and . When it comes to cardiovascular health again there isn’t any real consistently found benefit in the literature on this one meta-analysis looking more into the cardiovascular side of things. Did find significantly greater increases in HDL cholesterol and LDL cholesterol at the low carb diet up at systolic and diastolic blood pressure didn’t differ significantly between the groups but I think given the hugely multifactorial nature of cardiovascular disease.
I would say that the practical significance of any differences between calorie mass Aikido and normal carb diets is questionable and from a more sort of common sense perspective. I would say that keto might make it at least initially a little bit more difficult to nutritiously since you’re basically eliminating a very wide range of food options. So all grains all their nutrients wouldn’t be quite as easily available to you and while there generally is room in a ketogenic diet for green leafy vegetables because of their pretty low carb content fruit often doesn’t make the cut. I would say that limiting fruit in your diet probably isn’t the best way to go about optimizing your diet for health especially considering that they’re both very nutrient rich and unlike a lot of vegetables also quite enjoyable to eat so is Keto the key to health and longevity. I would say probably not but by the same token it also won’t kill you since the body doesn’t seem to have any real problem with ketosis. Once it’s adapted and carbohydrates aren’t an essential nutrient for this you don’t need them in your diet.
So finally I’d like to touch on key toes impact on strength and muscle building goals and here good data is somewhat limited since most of the trials showing a benefit of keto don’t control for protein intake. So it isn’t surprising that the keto group often comes out on top however recently a study from Wilson and colleagues match calories and protein between groups and found similar increases in strength and power between a ketogenic diet. A Western diet suggesting that a keto diet might have less fergal lytic performance reducing potential for strength training and it does for endurance training in other words. I think keto is probably worse for endurance training than strength training. But it’s probably not really helping either of them and somewhat more grimly 2015 paper from Bourke and colleagues notes that fat adaptation strategies like the keto diet. Might impair exercise performance particularly involving shorter high-intensity events which is likely due to the impairment of muscle glycogen utilization needed to support high work rates so. I would say that assuming calories and protein are matched there’s no real benefit for going keto for absolute strength and size although. there does seem to be a potential risk as far as performance goes and so bringing this full circle.
I would say the idea that the ketogenic diet is better than a balanced more traditional diet is busted while there always will be individual differences and some people do seem to do quite well on keto. I think this ultimately comes back to personal preference and individual trial and error and I will note that while I haven’t personally experimented with keto myself. I know many people who have and from what I hear it can be pretty brutal to adapt to especially in those first few weeks people will often feel quite nauseous lethargic and apparently it’s quite bad that it’s gotten the moniker the keto flu for that adaptation period . So I would say that the barrier to entry for a keto diet is quite a lot higher than other diets and even though it is only temporary and you do eventually adapt this could be seen as a deterrent especially since like I said there doesn’t appear to be any obvious long-term benefit to keto any way. I’m so looking at the evidence as a whole. I wouldn’t say there’s any obvious metabolic advantage there any fat loss advantage performance advantage or even any health advantage to the ketogenic diet but with that said there doesn’t seem to be any obvious real detriment to any of these areas either. So if you are running the ketogenic diet now with some success.