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The ketogenic diet (keto) has many potential benefits ranging from preventing epileptic seizures to potentially “starving” cancer cells. Unfortunately, when it comes to transforming your body, it’s not the magic cure it’s made out to be. Can it help you lose fat? Sure, by satiating your hunger, helping you eat less, and creating a caloric deficit – just like any other diet. But when it comes to building muscle? It fails miserably. A Primer On the Keto Craze A real keto diet is high fat (75 percent of calories) with an extremely low carbohydrate intake (less than 5 percent of calories) and low-ish protein intake (15-20 percent). Ketosis occurs by depleting your body of stored glycogen and incoming glucose from carbs. As a result, your body breaks down fat, creating molecules called ketones to use as fuel. Okay For Fat Loss, Bad For Muscle Growth Can you lose fat while following the ketogenic diet? Of course. But can you build actual muscle on it? Well, it’s possible, but not easy, likely, or ideal. I could walk from my house (in Georgia) all the way to San Diego, but it would be much faster if I took a flight. Hypertrophy while on keto is kind of like that. When it comes to building muscle, carbs and a balanced diet are far superior because they give you adequate (and preferred) fuel for anaerobic performance. And above all else, they make it easier to consume enough calories to trigger muscle growth. Let’s take a look at the science while keeping our eye on the goal: more lean muscle mass. A 2018 study, published in the Journal of the International Society of Sports Nutrition, tested how the ketogenic diet affected the body mass index (BMI) of 24 healthy males over the course of eight weeks. All 24 men performed a resistance training program for the eight-week period. Nine of the men were assigned to the ketogenic diet. Ten were assigned a non-ketogenic diet, and five were told to eat like normal. The results? The keto group saw a significant reduction in fat mass, while the other two groups didn’t see a reduction in fat mass, but did see an increase in muscle gain. The researchers concluded that the keto diet might be an effective way to decrease fat mass without decreasing lean body mass. However, it’s probably not useful to increase muscle mass (1). The Fuel Source Argument There’s some evidence ketogenic diets can work for endurance and ultra-endurance athletes. But it’s been established that glucose is the optimal fuel for high velocity muscle contractions and anaerobic sports like weight lifting and sprinting. A 2019 study in the Journal of Sports Medicine and Physical Fitness took 16 men and women through a randomized, counterbalanced crossover study analyzing exercise testing under ketogenic diets versus higher-carb diets. The diets were matched for total caloric intake with carb intake being the difference in the subjects. After analyzing dietary compliance as well as urine pH and ketone levels, testers administrated the brutal Wingate anaerobic cycling test. Here’s what they found: Mean power, peak power, and recovery measurements were all significantly worse for the low-carb dieters. This lead researchers to conclude short-term ketogenic diets reduce exercise performance in activities heavily dependent on anaerobic energy systems (2). This means your ability to perform the types of exercise that are best for building muscle is impaired with low-carb diets. Keto Is Low Protein If your primary concern is building muscle, you need adequate protein to do so. Unfortunately, keto isn’t only a low-carb diet, it’s also a low-protein diet. Too much protein can prevent you from getting and staying in ketosis. In 2011 a study by Phillips and Van Loon found that .82 grams per pound of bodyweight is the upper limit of protein needed to derive maximum protein synthesis, (3) or slightly below one gram per pound of bodyweight. Obviously, yes, you can increase protein intake with your diet. But reaching adequate protein levels often dictates you’ll eat more protein than recommended in the ketogenic diet, pulling you out of ketosis. Therefore, you’re not really following a ketogenic diet – you’re following a low carb, moderate protein diet – a glorified Atkins diet basically, like your mom tried once. The Hormonal Argument For building muscle, testosterone is important. Fat intake is essential for healthy T levels since cholesterol, found primarily in animal products, serves as a precursor for testosterone production, among other things. But fat isn’t the only nutrient you need to maintain healthy testosterone levels. Carbs, specifically post-workout, have been shown to restore muscle glycogen, reduce cortisol levels, and improve testosterone levels. Going deeper, you need to understand the role of glucose. Glucose from carbohydrates plays an important role in GnRH (gonadotropin releasing hormone) levels. Its secretion leads to other vital hormonal functions in the body. GnRH leads to the release of
Origin: Killing Keto

Juiced to the Gills It’s hard to find a woman wearing yoga pants who isn’t carrying a Big Gulp-sized cup of blended fruits and vegetables. They’re practically inseparable – kind of like Thor and his hammer – but there are plenty of men that seem willing to swill this stuff too. They all put their heads on their pillows at night and sleep peacefully, believing that all that juice is helping them thwart a whole spectrum of diseases and ailments, along with making them slimmer with breath that smells like an Air Wick plug-in dispensing the clean scent of fresh-cut hay. They probably shouldn’t sleep so soundly, though. Juicing and plain old fruit juice carries a host of potential problems. Drinking too much of it or drinking it too frequently can make you pre-diabetic, fat or fatter, wipe out the microflora in your gut, and, according to new research, possibly increase your chances of dying by 24%. (1) It’s all because of the sugar they contain and, lest you think that sugar from pulverized fruits and vegetables is somehow better for you, realize this: All sugar, whether it’s from fruit, honey, Coca-Cola, or high-fructose corn syrup (HFCS): “Delivers the same sugars in the same ratios to the same tissue within the same timeframe to the same metabolic pathways.” (2) A Crock Filled With Horse Manure Instead of Honey I know what you’re thinking: “How can honey be just as bad as HFCS? For that matter, how can HFCS be the same as sugar from fruits, regular corn syrup, or table sugar? That’s certainly not what I’ve read.” The simple answer is that what you’ve read is a crock, like when your older brother swore to you that the movie “Ratatouille” was based on a true story. The more complicated answer is that regular corn syrup doesn’t have any fructose in it at all. It’s 100% glucose. By that standard, ANY corn syrup that’s manufactured to contain any fructose is automatically classified as HFCS. Consider that the HFCS most commonly used in industry contains only 42% fructose, while the much-revered-by-granola-crunchers honey contains 49% fructose. (3) Even plain old table sugar is a 50/50 blend of glucose and fructose. And yeah, fructose is metabolized differently and can more directly impact blood sugar than glucose in the short run, but the overall metabolic effects are the same as you get from any type of sugar. All of this begs the question, why then is HFCS so feared? The problem originated with a 2004 study that correlated America’s increasing fatness with the rise in HFCS production, but as we know, correlation doesn’t always mean causation. Hell, you could have made a similar case that America’s fatness was in fact caused by decreased use of the 90’s slang term, “Boo-Yah!” Again, correlation but not necessarily causation. A 2014 review in the journal Diabetes Care tried to smack down the fructose myth by writing: “The belief that sucrose is metabolized differently than HFCS is a myth. No study has shown any difference between the two… nor is there any difference in sweetness or caloric value.” (4) That means that all sugars, regardless of where they come from, can do equal amounts of harm, but juicing in particular poses a litany of unique problems. What’s the Deal with Juices? When you Osterize your fruits, you obliterate all the fiber so that the microflora in your gut have little to munch on. They end up kicking tiny buckets and their bodies are loaded onto the turd train leaving for Porcelain City at 7 AM. Not only that, but the carbs are so bladed up, so cut up into teeny-tiny pieces, that they can actually bypass a lot of the digestive process. That means insulin surges. Big ones. If the surges were tsunamis, your uncle’s goat farm in Nebraska would be washed away. Much of that huge bolus of sugar gets hand delivered to the liver, where it’s converted into fatty acids and then sent to your thighs, butt, waist, or wherever else you don’t want it, for storage. This grinding up also affects the volume of whatever fruit’s juice you’re swilling. Un-pulverized fruits and vegetables take up a lot of space and push against the walls of your stomach, which tells the brain to lay off with any more food. Not so much with juices. You might be able to eat a few whole kiwis, but you can probably drink a considerably larger number of them. More fruit equals more calories. More fruit equals more sugar. And more sugar is, as you know, a problem. You’re probably still clinging to the notion that the sugar in juices can’t be as bad as those in sugar-sweetened beverages like Mountain Dew, Coco-Cola, or Red Bull. They are. In terms of long-term effects on diabetes and overall mortality, there’s no difference between the two categories, at least if you believe the results of the big study I mentioned above. Sugar’s Current Employer is Death Researchers from Emory University, writing in JAMA, detailed the results of a study of 13,400 US adults over a mean of 6 years. (1) They found that each additional 12-ounce
Origin: Tip: Your Morning Orange Juice May Be Killing You