![]() Therefore, just like any other diet, creating a calorie deficit by adjusting your intake to consume fewer calories than you burn is still necessary if you’re looking to lose weight on the ketogenic diet ( 10). Of course, it’s important to keep in mind that the ketogenic diet comprises mostly fat, which may explain why more fat is burned during exercise.Īdditionally, note that fat contains a significantly higher number of calories per gram than carbs or protein ( 9 ). However, the ketogenic diet ultimately impaired exercise performance in these athletes.Īnother study in 22 athletes found that switching to a ketogenic diet increased fat burning over a 4-week period ( 8 ). In fact, one small study in competitive race walkers showed that the diet increased the body’s ability to burn fat while working out, even during a range of different intensities of physical activity ( 6). Some research indicates that following a ketogenic diet may help boost fat burning during exercise. Therefore, more studies are needed to determine whether the ketogenic diet offers any added benefits over other diets for endurance athletes. On the other hand, some research has found that it could negatively affect performance in endurance athletes by impairing energy utilization and speeding time to exhaustion ( 6, 7). What’s more, one review reported that increased levels of ketone bodies from supplements may speed muscle recovery and reduce the breakdown of protein following endurance exercise ( 5). However, this was observed in the context of providing ketone supplements - not through following the ketogenic diet.Īnother study in 20 endurance athletes had similar findings, reporting that following a ketogenic diet for 12 weeks improved performance, body composition, and fat burning during exercise ( 4). May improve enduranceĪlthough the ketogenic diet may not be suitable for high intensity bursts of activity, some studies have found that it may enhance performance for endurance athletes.įor example, one study in 39 athletes noted that being in a metabolic state of ketosis improved physical endurance due to the body’s ability to use fat as an alternative source of energy ( 3). ![]() Studies show that the ketogenic diet may improve several aspects of athletic performance.
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