First for those who don't know, a ketogenic diet is a very low-carb, high fat diet that many compare to the Atkins diet. Reducing carbohydrates and replacing it with fat. And also lowering the blood sugar and insulin levels.
When making the decision on whether or not to try the keto diet, you first need to know what exactly you want to accomplish. if you are trying to do some short term weight loss,( Not fat loss) for something like a contest, maybe a wedding or something where you need to drop pounds pretty fast, the keto diet is set up for rapid weight loss. Understand when you lose weight from keto diet in a short amount of time you are depleting your body of stored glycogen as well as stored water. so will lose" alot" of water weight on a ketogenic diet.
Glucose from carbohydrates is the number one preferred source of fuel for our muscles. There are certain areas of the brain where glucose is the only source of fuel that can be used to provide functioning. When you follow a keto diet, you cut your carb intake down to about 5% or less of your total daily calories. All of the carbs that you do eat come from green leafy vegetables while great care is taken to avoid starches like rice, potatoes, pasta, oatmeal, beans, etc. The main portion of your diet comes from fats and proteins.
This means that when you are following a ketogenic diet that you are depending on lots of meats, fish, eggs, nuts, seeds, oils, etc. Even foods like fruit are excluded. Foods rich in fiber would also be excluded if they fall in the starch category. So the idea is to make your body depend on ketones for fuel. the main thing is depletion of your body’s stores of glycogen. Glycogen is the stored form of glucose and is kept inside your muscles primarily and broken down for energy when training. If your glycogen levels are depleted it becomes very hard to train with high intensity.
If you do find a way to increase your energy and intensity to train hard, the downside is you may cause an increase in cortisol because of increased stress to the body as a result of lack of energy. Both the increase in cortisol and the decreased glycogen can have a very negative impact your body’s ability to preserve or maintain lean muscle and can prevent the building off new muscle tissue. There are many different opinions on ketogenic dieting, but the main questions to ask are, Is this diet sustainable over a long period of time, and will you be able to effectively maintain energy needed for exercising to assist the diet. Most diets are trial and error, and not everyone will experience the same results. Always listen to your body and seek professional advice on dieting and whats best for you.