The only sensible uses of a ketogenic diet are professional jobs like bodybuilding or certain sports when it comes to weight loss. But even there, there are far better, healthier and easier alternatives.
A ketogenic diet is absolutely not recommended compared to the "Use your brain when you eat diet". Not for long-term weight loss and certainly not to improve your health and/or fitness.
Here are some videos on studies. The studies themselves are linked. Just have a look at them and educate yourself. Your body will thank you for it.
I can't disagree with these sentiments enough. First of all, I have lost (and long-term maintained) weight from a ketogenic diet. I have never felt better throughout the day from any other diet. My body (and mind) thank me for it. Secondly, those videos are equating Atkins to a ketogenic diet. It is absolutely anything but. Atkins is a high protein diet and keto is a high fat,
moderate protein, low carb diet; This distinction is important, as high amounts of protein will be metabolised the same as carbohydrates. (Additionally, keto should not be confused with other low carb diets as they don't stress the moderate protein). Going by the tone of the guy's voice and the choice data, I'm willing to believe that guy just has a vendetta against keto (or at least the Atkins diet). But I do agree, "use your brain", avoid Atkins.
It's not vegan propaganda. It's Nutrition 101 and Health Science 101. You learn this shit in your first year of general ed. It's OK for a short term thing, but it can be dangerous if you make it a lifestyle.
What I learned was "it's ok to eat sugar" as long as it's "in moderation" as part of a "healthy, balanced diet". I don't see how sugar can be a part of a "
healthy, balanced diet", in moderation or otherwise, given what it does to the body. It's totally devoid of nutrients on top of that. Also, "calories in, calories out" is not sound advice as not all calories are equal in how the body reacts to them.
I need to try to figure out how the glycogen aspect of this diet works. That’s my only main concern really. How can I perform as much volume as I usually do, if I eat so little carbs is the question? My workout was so much tougher yesterday because I know my glycogen stores were first to go, and highly depleted
glycogen stores and keto may be the reason I avoid this diet for the time being until I fully understand the science. I’m not as muscular as I would like yet, so training with depleted glycogen might be a huge issue I cannot overcome right?
Your body can produce glucose when needed from fat, ketones, and dietary protein. However, after about 1-3 weeks your body will become 'keto-adapted' (when the cellular machinery has adapted to using ketones) and your endurance and energy levels will likely be greater than they ever were while running on glucose. Ketones are conservative to body muscle. The only time you'll be losing muscle on keto is if your protein levels are too high or you go too long without eating.
This is a good video on the topic of keto and body building.
Keto is pretty simple. Don't eat food/drinks with sugars like sucrose, glucose, lactose, etc or 'hidden sugars' like maltodextrin, dextrose, aspartame, etc. Remember that carbohydrates are essentially sugars and treat them as such. However, you should ignore the carbohydrates in vegetables when tallying your daily limit. Avoid starchy vegetables. Eat tons of cruciferous vegetables. Do not snack between meals (eating spikes insulin and slows weight loss), have it at the end of a meal. Don't be afraid of fats, but do avoid vegetable oils. Omega-6 oils are inflammatory, avoid them though sunflower oil is ok. Omega-3 is anti-inflammatory. Aim to eat only nutrient dense foods and organ meats occasionally. You don't need a ton of protein, even when building muscle; You will have to experiment to find your tolerance (around 3oz-8oz). Drink only water if you can. Don't be afraid of consuming a lot of (it's better to be over the limit than under it). Doing keto without fasting is a mistake. You want to get down to two or even one meal a day without being in a huge caloric deficit. The benefits of intermittent fasting (18+ hours) are huge.
Only eat when you're hungry. That can't be stressed enough. I'm not talking a little feeling in the stomach that you can ride out, you should really be hungry.
I've possibly missed something important out but that's a quick rundown.
