TC Luoma is one of my favorites. Most of the information he provides is good. However, his information on the Ketogenic Diet is biased and skewed.
With that said, let breakdown some of his information in this article.
Hard To Maintain the Ketogenic Diet
" … if you’re a regular Joe who isn’t in total command of his food chain – …you’re liable to slip up sooner or later."
Yes, the Ketogenic Diet, due to it’s restrictiveness is hard to maintain for most.
That is true of any diet or training program. Individual who are less committed have less success.
As some said, “Successful people are willing to do what less successful people won’t.”
People who are truly in ketosis need to get 80 to 90 percent of their calories from fat, …
That percentage range is incorrect. Research has demonstrated that a “Modified Atkins Diet, MAD”, with around 65% plus fat intake will get you and keep you in ketosis.
My fat percentage of fat intake on the Ketogenic Diet averages about 70%. My blood ketones range from .06 to 1.2. A reading of 0.5 or higher means you are in ketosis.
I have a Mojo Ketone Meter that allows me to check my ketone level.
My fluctuation in my ketone levels is generally driven by consuming too much protein. A protein intake that is too high take you out of ketosis, via gluconeogenesis.
20 percent of total calories – will take you out of ketosis.
Research by individual such as Dr Jack Wilson have indicated that up to 25% of total calorie can be consume before it takes you out of ketosis. That providing your fat intake percentage is 65% or more of your daily caloric intake.
…eating such a relatively small amount of protein every day would cause the muscles of most bodybuilders and lifters to start to shrink.
That applies to individual on the Standard American Diet (high carbohydrate diet), not the Ketogenic Diet.
Approximately, 1.4 to 1.6 gram of protein per kilo of body weight are sufficient.
Research indicate the less protein is needed on a Ketogenic Diet. A higher elevation of Leucine (the anabolic amino acid) is maintained when you are in ketosis. Ketone provide a protein sparing effect.
If you don’t give your body sugar, the body will break down protein to get it, and that protein will come mostly from muscle.
Yes, the body does need some glucose on a Ketogenic Diet.
Research shows that Keto Adapted individual replenish glucose storage in the body to essentially the same level as those on a Standard American Diet.
However, the Keto Adapted individual primary source of fuel is ketones/body fat. Keto Adapted individual tend to preserve glucose store, only using them as a last resort.
As an example…
Individual on the Standard American Diet uses a lot of glucose for the brain; the brain is termed as a “Glucose Hog”.
That is one of the reason when you initially go on a Keto Diet that you have headaches. Your brain’s energy source has been cut off.
However, once Keto Adapted, 80% of your brain’s energy come from ketones.
…people who worship at the keto altar are low-carb waffling on this protein speed limit.
I am more pragmatic in my approach regarding the Ketogenic Diet and everything else.
My reason for the Ketogenic Diet is due to a Metabolic Condition. As with anything new, it took me some time to understand the caveats of the Ketogenic Diet and how to train in it. A different training protocol is needed for optimal training results.
What matters is whether the amount of protein a bodybuilder or lifter needs to grow muscle – or even maintain it – is enough to take you out of ketosis, and I think it is, as do a lot of other biohackers, nutritionists, and keto autodidacts.
The facts matter more than what you think. Research has demonstrated that maintaining muscle mass, increasing muscle mass and strength can be achieved on a Ketogenic Diet; as noted Leucine (the anabolic amino acid) is elevated and remain so on a Kegogenic Diet.
On a personal noted, I gained 17 lbs on the Ketogenic Diet by increasing my caloric intake; keeping my fat intake around 70%, protein around 20 - 25% and carbohydrate at 50 gram or less.
But those who have financial interests in promoting a ketogenic diet disagree
I am am not selling anything here. I have NO “financial interesting in promoting a ketogenic diet.”
My issue is when information is twisted and incorrectly presented.
With that said, I am not an advocate of the Ketogenic Diet due to the fact that it is so restrictive and hard to maintain, as TC stated at the beginning of his article.
The harder you make something for someone, the less likely they will maintain it.
*If lifters or bodybuilders want to lose fat, they’d best do it the old-fashioned way: reduce caloric intake…
Calories in, calories out is the foundation of all diets, even the Ketogenic Diet.
The Twinkie Diet
Mark Haub, MS Nutritrion at Kansas State proved you can lose weight on a junk food diet if you decreased you caloric intake. Haub lost 27 lbs in 3 months.
Haub went on the Twinkie Diet to prove a point to his class. Haub doen’t recommend the diet for obvious reasons.
Do Your Own Research
Don’t take my word nor TC’s.
Do your own research and experimentation and come to your own conclusions.