30 Seconds SummaryHow do ketogenic diets impact performance and body composition in trained adults?
- Ketogenic diets typically lead to more fat loss but less gain in lean mass compared to control diets, often due to lower calorie consumption.
- Subjects on ketogenic diets generally make less strength gains and have less favorable changes in fat-free mass compared to those on higher-carb diets.
- For specific groups like those focused on fat loss or low-intensity training, ketogenic diets may be viable, but they are less ideal for those aiming for hypertrophy or high-intensity performance.
- A new meta-analysis reviewed 18 studies and confirmed that ketogenic diets are less favorable for strength performance and muscle mass gain but more favorable for fat loss.
- The Bayesian analysis in the meta-analysis provides a probabilistic perspective, suggesting that while ketogenic diets are suboptimal for strength and performance, they are beneficial for weight and fat reduction.
- Ketogenic diets should not be considered universally superior; their efficacy depends on individual goals such as the type of exercise and body composition objectives.
- Criticism of ketogenic diets is common in fitness circles, but the actual scientific data presents a nuanced view where ketogenic diets can be advantageous in certain scenarios.
Stronger By Science
Eric Trexler
