Ketogenic Diet: Effects on Fat Loss, Muscle Mass, Strength, and Endurance

Authors: Adam Tzur (SCI-FIT), Brandon Roberts (ResearchgateThe Strength Guys), and Alex Leaf (Leaf

The basics of keto:

With the ketogenic diet, you aim to eat 20 to 70g of carbohydrates per day. The body then starts using fat and ketones as primary energy sources. A high protein diet (i.e. 2.2 g/kg) does not seem to prevent ketosis (read more). Some claim that keto is the best diet for improving body composition, endurance, and strength. We have reviewed the ketogenic literature and come to the following conclusions: