It’s being buzzed about right now thanks to claims that it’s an effective way to lose weight, but you may still be wondering, does keto work?
“There isn’t really a lot of good research that shows those people can perform better, and that’s really what runners care about,” Kasparek says.
One reason performance may not be affected, she suggests, is due to ketone measurement. Diabetics have to routinely measure their ketones; if levels are too high, it can indicate a major complication of diabetes. But many people who casually try a keto diet don’t measure ketones, so they may not actually be in a state of ketosis.
Ford also points out that in the studies looking at ketosis and performance with negative results, the athletes are not often sufficiently fat-adapted or even in ketosis, making it hard to truly gauge whether the diet is effective when it comes to performance.IronStrength WorkoutRunners who may benefit from fat adaptation are those running long, long distances, like ultramarathons. Once you hit those later miles , your body needs to start tapping into fat stores.
For everyone else, carbs are still probably your best bet, especially if you’re running at higher intensities than you would be when running 50 miles at a 15-minute/mile pace. “When you’re running at a lower intensity, you need to burn more fat as fuel,” Kasparek explains. “But because carbs are the main source of fuel at higher intensities, you may be sacrificing key workouts or your race to follow a certain diet.
For weight-loss goals, Kasparek says, it’s possible to lose weight by tweaking a regular diet, say, by adding more healthy fat or cutting out processed foods. But there’s more than one way to lose weight, and one banana isn’t going to set you back—we promise.
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