Does The Keto Diet Work?

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Is it good? I’ll assume you want to know if it’s good for fat loss. I’ll also drop some science on the health of the keto diet and how it affects performance. Here’s 7 studies!

• Keto diets are excellent for weight loss and have been found to be more effective than high carb diets. (1)

• Keto diets have been found to be effective for the treatment of epilepsy. (2)

• Keto is an effective therapy method for neurodegenerative disease like Alzheimers and Parkinson’s disease. (3)

• Keto is effective for glucose control, and therefore very good at preventing and sometimes reversing diabetes. (4)

• People doing keto report being WAY less hungry all the time while on the diet, which is good when you’re trying to lose weight. For some reason, eating Keto will give you feelings of fullness more often than a high carb diet. (5)

Some think that keto will negatively affect performance because of the lack of carbs. This is untrue.

• One group of elite gymnasts saw no dip in performance while only consuming a keto diet (22 grams of carbs per day). By the way, these gymnasts trained 4.3 hours per day. (6)

• 20 elite Taekwondo athletes (who were training 5 hours per day) saw no dip in performance when on a keto diet . In fact, the Taekwondo athletes saw improvements in their cardiovascular performance and their recovery speed. (7)

So is the keto diet effective? Absolutely. One word of warning however. The keto diet is hard for many people to stick to, and you have to stick with the diet for at least 2-5 days before even going into ketosis (the body switching to ketones as an energy source). This period is known as the keto flu and will leave you feeling lethargic. Most don’t make it through this phase.

If you can get through that phase, you will likely feel incredible.

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1. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials.

2. The ketogenic diet and epilepsy

3. Ketogenic Diet in Neuromuscular and Neurodegenerative Diseases.

4. Beneficial effects of ketogenic diet in obese diabetic subjects.

5. Do ketogenic diets really suppress appetite? A systematic review and meta-analysis.

6. Ketogenic diet does not affect strength performance in elite artistic gymnasts.

7. The effect of weight loss by ketogenic diet on the body composition, performance-related physical fitness factors and cytokines of Taekwondo athletes