Huge Drawbacks to the Keto Diet
TC is one of my favorites. However, there is some misinformation in this article. With that in mind let break it down.
2 – Bad for Strength Athletes
This is incorrect.
Limit Strength (1 Repetition Max), Power and Speed Athlete do fine on a Ketogenic Diet, once “Keto Adapted”.
This group of athletes utilize the Phosphagen Energy Stystem, ATP. ATP is not reliant on ketone nor glucose. Thus, athletes who are “Keto Adapted” and those on a Traditional High Carbohydrate Western Diet preform equally.
Research show that complete restoration of ATP to the muscle occurs in approximately 3 minutes.
As Dr Mike T., Nelson and Dr Michael Israetel stated in an article, 3 minute rest period between sets is enough time ATP restoration for “Keto Adapted Athletes”.
4 – Killer Constipation
Research shows there is no real data to support the need for high fiber being necessary.
Dr. Zoë Harcombe - ‘What about fiber?’
Dr. Paul Mason - ‘From fibre to the microbiome: low carb gut health’
…have dispelled that misinformation regarding high fiber intake.
7 – Actual Ketosis is Really Rare
“…when it isn’t getting enough carbs from other sources, breaks down the amino acids in dietary protein to make glucose.”
Initially, protein (as well as glycerides from Triglycerides) is converted to glucose via gluconeogenesis when carbohydrate intake is low.
However, once “Keto Adapted”, research shows that ketones preserve and protect amino acids being used as fuel.
Drs Jeff Volek and Stephen Phinney found the amino acid, Leucine that drives mTOR, the anabolic trigger for muscle growth and repair, is elevated on a Ketogenic Diet.
Intermittent Fasting research has also demonstrated muscle protein is protected and preserved up to 72 hours. Catecholamines, the fat burning hormones are elevated, utilizing fat for fuel rather than protein in muscle.
8 – Unrealistic Expectations
“…most of the initial weight loss from the keto diet (or any low-carb diet) is from water.”
Initial water weight loss occurs on a Ketogenic Diet.
However, research shows that in a “Keto Adapted” state on a well formulated Ketogenic Diet, muscle glycogen (water weight) is restored. At this point, “Keto Adapted Athletes” have virtually the same amount of muscle glycogen as Traditional High Carbohydrate Western Diet Athletes.