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Are Ketogenic Diets Better For Cycling Weight Loss?

Are Ketogenic Diets Better For Cycling Weight Loss?

– Ketogenic diets are
becoming increasingly popular. A lot of people are talking about them. You may have been recommended one. You may already be
eating a ketogenic diet. So in this video, we’re going to explain exactly what a ketogenic diet is, the potential benefits and disadvantages, and how it applies to cyclists, and how you can apply it. Can you be a competitive cyclist, and eat a ketogenic diet? Well, before we go into any of that, make sure to subscribe to
GCN if you haven’t already, and click the bell icon, as this will give you a notification, and it helps support the channel. (upbeat music) A ketogenic diet, or keto for short, is a high fat, high protein, but low carbohydrate diet, that’s designed to put the body into a state of ketosis,
where the body burns fat rather than carbohydrates for fuel. Put in a more scientific way, it’s a metabolic state where
the body breaks down fat into fatty acids, and
then into ketone bodies. Ketone bodies are acetone, acetoacetate, and beta hydroxybutyrate,
which are then used as fuel. Now to achieve it requires
very strict discipline, typically eating less than 50
grammes of carbohydrate a day. There are many options and
permutations to achieve this, but here is an example
of a typical daily diet. Breakfast could include eggs, bacon, and perhaps with some
wilted spinach or avocado. Lunch could include a
Caesar salad with chicken. No croutons though, they contain carbs. For a snack, some nuts such as macadamias. And for dinner, grilled fish with some sauteed green vegetables. The vegetables consumed
contain small amounts of carbs, but this isn’t enough to
push you out of ketosis. Foods that you’d avoid on a keto diet, well, that’s pretty much
all of the fun stuff. So bread, pasta, grains
like rice and oats, cookies, croissants, even some fruit, chocolate, and beer. And, why uh, little Timmy’s birthday cake? Wait, no birthday cake? – [Man] Nope. (light music) – I mean, cutting out
little Timmy’s birthday cake seems rather drastic. Why would you wanna go
on a ketogenic diet? Well, there is undeniably strong evidence that a ketogenic diet is very
effective for weight loss. Now there are many motives for cyclists wanting to lose weight. It might be to improve
your power to weight ratio, for health reasons, or to get
leaner for aesthetic reasons. But it’s important to point out that a ketogenic diet isn’t a free licence to eat as much as you want. A study in nutrients from 2014 suggested that the main result of weight loss from a ketogenic diet still comes from a caloric deficit. There are potential health benefits too, with medical conditions like diabetes. It’s also been shown in some studies to restrict the growth of particular kinds of cancerous tumour, Alzheimer’s, and it’s long been used as a way to treat epilepsy in children. But in many of these cases
studies are still ongoing, and the results are far from conclusive. Importantly for cyclists,
there’s a train of thought that a keto diet can turn you into a fat adapted athlete, that’s better at burning fat, and less reliant on carbohydrate as fuel, turning you into a fat burning machine with huge energy stores. Now, this works because
humans can typically store between 1600 and 2200
calories of carbohydrate, but even very lean individuals still have over 100,000 calories of fat tucked away. I know, I mean, hard to believe, I know, it’s true. I guess that means I’m not allowed to eat any of this. Being able to tap into that fat, and use it as an energy source by converting it into ketone bodies would effectively make
an athlete bonk-proof, which is what typically happens when you’re performing exercise and you run out of carbohydrates, or blood glucose, and have that feeling of hitting the wall. Factor in though, you may see
misleading results early on with a ketogenic diet, typically two to four kilogrammes in the first week or so. Now this isn’t muscle or fat
loss that you’ve experienced. It’s usually just water,
and the reason for that is that your glycogen
stores have been depleted, glycogen being how your
body stores carbohydrate. Now to store each molecule of glycogen, the body also stores three
to four molecules of water, so this loss is just
less water in your body. (light music) Ketosis for athletes is
a hot topic right now, and one that’s fiercely
contested on both sides. Now on both sides of the argument, you’ll find people with
motives and agendas to push, and I’ve tried to be as
objective as possible when going through the
scientific literature that currently exists on the topic. I don’t have an ulterior motive, or an agenda to push, but to
be completely transparent, I will state that I’ve never tried a long-term ketogenic diet myself, yet. First up, a well cited study in the Journal of Physiology, by Burke at al from 2017, found that low carbohydrate,
high fat diets, impaired exercise economy, and negated performance benefits from intensified training
in elite race walkers. Put more simply, the body
uses around 20% more oxygen to liberate energy from fat, as it does from carbohydrates, meaning that, well, fat is a
less efficient fuel source. This is offset though by the huge amounts of fuel that fat provides, but ultimately the take home message from this study is that
there wasn’t an indication of enhanced performance from this diet. And further to this,
having spoken to coaches and riders, I can tell you that no one is competing and racing in the Tour de France on a ketogenic diet, and this is because without
carbohydrate stores, or carbohydrate consumed
during competition, you have very little fuel available for a process called anerobic glycolysis. This is the body’s metabolic shortcut that rapidly produces energy by partially burning carbohydrate. Think of it as your body’s
natural turbo charger, and it kicks in and enables
you to perform short, high intensity efforts, such
as sprinting, attacking, or getting up short sharp hills. Now, to be crystal clear here, an athlete in ketosis will
still have small amounts of glucose for anerobic
glycolysis, the turbo charger. This is because the liver is capable of producing small amounts of glucose through a process called gluconeogenesis. However, the amount of glucose available for the turbo charger, the amount of turbo charger fuel available will be much, much less than an athlete who is
competing while consuming carbs. Now I’m gonna go into
a little bit of depth, so brace yourselves, nerd alert, but it’ll help you
understand things later on. Now, ketones can be converted into something called acetyl coenzyme A, which is a fuel, and this is done by an aerobic process, that means involving oxygen,
called beta oxidation, and this is done by little
things called mitochondria, inside the cells of your body. However, this isn’t as quick
as anerobic glycolysis, the turbo charger. Burning ketones does have an added benefit of not producing one molecule of lactate for every one molecule of ketones burned, which you do get when you burn sugars. Now, lactate is associated
with that buildup of, well, lactic acid,
burning in your muscles, but it’s not all that bad, because lactate is essentially
partially broken down fuel, and it can be recycled
and then sort of chucked on the fire later on
when you might need it. So, if you’re going to be doing
a high intensity crit race, or a time trial, or you’re trying to go as fast as you can in a sportive, with lots of hills in it, then carbohydrates are
going to be required to get your full potential
out of your body. However, if you’re going to
be doing a week-long event, or a long 300 kilometre
audax at a steady pace, then being able to utilise fat and put fat to good use, could well be very beneficial. For weight loss though, it’s as simple as just
being in an energy deficit. You need to consume less energy than you burn in order to lose weight. And, well not everyone wants
to win the Tour de France, or do a bike race. People have different motivations, so if you’re motivations to
lose weight are for health, or for aesthetic reasons,
that’s perfectly legitimate, and in that case, ketogenic
diet could well be worth trying. (light music) So how could cyclists
integrate a ketogenic diet? Well, one solution could be to use it as part of a
longer-term training plan. So you’d have a block of
low intensity training, where you have a ketogenic diet, in order to try and lose some weight, get leaner, improve your body composition, and make race weight. And then this would be followed by a period of higher intensity training, perhaps some racing as well, where you’re fueling that
higher intensity period with carbohydrate. Basically for athletes in
the northern hemisphere, it would kind of make
sense to do this in winter, but proper peer reviewed thorough studies into this kind of approach
are limited at this stage, and haven’t really been done. Although anecdotally, I’m aware that some professional cyclists have tried this in the world tour, albeit with mixed results. Many pro cyclists do something called periodizing carbohydrate, but this is completely different. It involves consuming
carbohydrate and fuel when you really need it, so on hard training days
where you’re racing, or doing lots of intervals. And on rest days, not
eating as much carbohydrate. So, well today’s a rest day for me, so I’m having a black coffee
rather than a cappuccino. Periodizing carbohydrate in this way doesn’t get you into a state of ketosis. In order to achieve that, you need to go very low carb for a long-term period, and you only achieve ketosis after a few days of doing it. Another potential advantage could come in the form of reduced gastric distress. Athletes often struggle with tummy issues when trying to eat enough
in long endurance events, but becoming fat adapted would mean you wouldn’t have to eat as much. (light music) So what about supplementing with ketones? Well there’s a lot of
ketone supplements available on the market at the moment, and the technical term
is exogenous ketones, and the idea here is that you consume some ready-made ketones, rather than waiting for your body to get into ketosis, and
make the ketones for you. The theory behind this is
that it provides the body with additional energy
sources for fueling. You often hear figures quoted that humans can process between 60 and 90 grammes of carbohydrate per hour, and by supplementing with ketones, you’re providing an additional fuel source that’s metabolised in a
slightly different way. And I actually went
into more detail on this in the GCN Show a couple of weeks ago, so if you want to find out more about it, we’ll include a link to that episode at the end of this one. (light music) Right, well I hope you
found this interesting and informative, and ultimately
I’m not saying keto diets are good or bad. Quite simply there just
hasn’t been enough studies or evidence published on it yet, to fully understand the
benefits and limitations of it. And if you’re number one
goal is losing weight, or trying to get super lean, rather than trying to win super
high intensity bike races, then it could be well worth a go. And keto diets is a massive subject, and the science is ongoing, so if you like this kind of content, then give it a thumbs up, share, and subscribe to GCN, and let us know in the comments what you’d like to see
us do in the future. And to see more information on
exogenous ketone supplements and ketone esters, you
can click down here.

100 comments on “Are Ketogenic Diets Better For Cycling Weight Loss?

  1. The Ketogenic state is the bodies survival system. The reason people might loose weight on a low carb diet is because your bodies organs are under more stress and running less efficient. It is not a healthy way to be long term.

  2. Hard to make a balanced video on this topic, but this was a good one. I have added diets to religion & politics in the topics I don't talk about at work, people get really defensive about their fotm diets.

  3. One issue with the Burke study cited was that it was done only for a 3wk period, which is too short for keto-adaptation for athletic performance. Phinney showed in his original 1983 paper that after 4wks, the athletes tested had an average -47% muscle glycogen, while Volek's 2016 FASTER study on elite ultras avg'd 20mo LCHF, and showed -2% muscle glycogen (and both equivalent glycogen usage during a long run and 2h recovery). His recent TANK study (on "average" ROTC participants) showed -14% muscle glycogen at 3mo. IMO there's a lot of evidence for the benefits of LCHF for general health, recreational athletes, off-season, recovery, etc, but for high intensity training (or race day), obviously higher carbs are required. For those interested in a more in-depth review of some of the pros and cons of keto and exercise performance, I'd recommend looking at the recent Ma and Suzuki review in Sports 2019 Feb.

  4. I went keto 1.5 years ago. the first 7 weeks were crap. After that the gains were incremental over the following 7 months. I'm faster now in my mid-40s than I was 20 years ago. Recovery is easier and faster, and I just never get tired. It's been a game changer for me.

  5. Dieting is so much simpler than humans make it. Burn calories, eat healthy. It's the emotional component that is the most challenging. Also, when it gets to be a certain amount of weight it can just be so overwhelming. I am happy that bicycling can help and also gives you and epinephrine pick up! 🙂 Stay strong people!

  6. great video. as an ironman triathlon athlete, I love it for the sustained energy over the long day. I train low and race with some added carbs day of.

  7. I do time restricted eating with low carb intake during weekdays when I dont have much time to train, during weekends I pig out to have more than enough fuel to do 5 hour plus very steep rides with fast guys… Im lean and have good endurance but I still lack acceleration power

  8. Where is the guy who said Ollie wasn't qualified to talk about beta fuel?

    Just giving him a hard time, no problems.

  9. I've done a lot of fasted long runs to get better at burning fat for fuel in a Marathon. As far as I know it worked, but most people run too fast for their long runs to make the adaptation. I would never go keto though.

  10. People with fatty acid oxidation disorders like CPT2 deficiency should definitely avoid diets like this, otherwise it can lead to severe rhabdomyolosis and myoglobinurea, organ failure, or worse. Consult a doctor if the post-workout recovery is difficult. L-carnitine supplementation might help but these disorders are often undiagnosed until an episode occurs.

  11. Keto is unhealthy period. Any diet that promotes high meat/ high fat is bad. No energy, constipation and yes weight gain when you fail at the calorie restriction

  12. I’ve done Keto and I’ve done high carb. Keto put me in hospital with kidney stones after 18 months. Also needed tons of gels to get me through a ride. Also, given that animal agriculture is the no 1 contributor to climate change (check out #cowspiracy) it is totally irresponsible. A high carb, plenty of energy and so long as quality complex carbs and high fibre, you’ll lose weight. The way I lose weight? Fasting – eat all your meals between 4 and 8 pm and you’ll lose weight.

  13. Very bad for the environment! And sounds very boring! So you won't bonk, you can ride all day, but not race or smash out some high intensity. High intensity is fun! Carbs are fun! No beer , pasta or cake!? Also starch resistant carbohydrate feed gut biome for overall health. Lactate isn't a problem, it's used as fuel, if you're trained. Eat loads of good quality carbs, and have fun. Carb the fuck up

  14. This is the first video I've seen from gcn that I had to dislike. It's like you didn't even research anything, and just looked at what a keto guy had to say.

    Ketogenic diets are dangerous for you, and are typically comprised of foods that will give you cancer(processed meats {all the meat you purchase is processed}).

  15. Unfortunately you don't just switch from a carb based diet to a keto one. It takes at least a week on real keto to get you into ketosis and just a day to get back to carb burning. Best way is to fast for 3-4 days in a row to get into keto and then stay there by avoiding carbs like crazy. Eat 1 cup of sugared coffee and it's bye bye ketosis…
    Also you'll notice people avoiding you while in ketosis because of the acetone smell you spread around you 🙂

  16. This is a honest information video. Carbs are needed for super high intensity but no, not sugar, sugar should never be used by any human actually, it's poison and it will affect health sooner or later. Increasing the dietary fat will help most athletes in ketogenic diet, especially when they are very lean. But yes, a very lean cyclist on a high intensity stage needs some carbs. I personally switched to a zero carbs diet, meat, eggs, cheese, which has some carbs anyway in the eggs or cheese. I am doing this to build more muscles and strength and it's working. When I need more energy I eat fattier meat, when I want to shed body fat, I eat more lean. But no, I am not a professional athlete so my experience is more for general population who does sports. Best advantage of ketogenic diet is metabolic flexibility, burn fat mostly and use some carbs only when needed, really needed.

  17. You don’t need to include dead animals in a keto diet. Ever since I’ve been vegan, my performance has improved dramatically. Eating animals means clogging up your arteries with their cholesterol, no matter how active you are, not to mention all the other negatives associated with consuming dead flesh and bodily secretions.

  18. Well balanced video, good info , however you can eat dark chocolate on a keto diet 95% stuff has about 1g carb per square. 😉 I’ve lost over 15 kg since jan on a keto/LCHF diet, with intermittent fasting, I’m not a performance cyclist so not worried about performance , I can do a longish fasted ride with only water and electrolytes (zero sugar). A great source of info is How about Ollie doing a 4 week keto challenge and see how his performance changes !

  19. When I heard that I can’t eat a dessert birthday cake anymore, I immediately turned to the GCN Tech channel for light bike upgrades as an alternativ.

  20. That might be a very good point – using keto during low intensity long training sessions (e.g. training camp in spring). But in this case what kind of nutrition should I consume during long rides? Nothing or better some kind of proteins? What's your opinion on this?

  21. Do the pros do it? That’s all we need to know. If they don’t you shouldn’t as they are the peak in cycling performance.

  22. Since the keto diet reduces little performance, would you say that it has a slight negative effect on you mentally? So for example if you're studying would you say the brain would not be running at its potential, so there will be a drop in your mental abilities when it comes to thinking, accessing your past memories (what you learnt 6 months ago) you get the gyst.

    Some have said they're more energetic, I wonder if it effects your brain the same way as described in this video when it comes to cycling.

  23. I love Jeremy, I think he's actually my most beloved celebrity and I do one day hope to meet him (unlikely).
    I do agree that pulling up trees to carve a cycling lane is idiotic, but in general cycling lanes are a good thing.
    I think as long as you can include a cycling lane without impeding traffic (sometimes, not possible), then go ahead.
    Otherwise, it doesn't accomplish much at all.

    Most motorists are able to avoid a cyclist even if there is no specific lane.

    I'm an avid cyclist myself, and I think common sense needs to be employed when dealing with such matters.

  24. Why not vegan? Plant protein is much more easily assimilated and converted into energy. More and more top athletes "discover" this these days (quotes .. because it is much like reinventing the wheel. Even the roman Gladiators knew the benefits of such diet). Maybe the documentary The Game Changers, which premiers this fall, will cast more light for the general public onto this. (see

  25. This is very well done and gives a very objective view on ketogenic diets, the advantages and the disadvantages. The only thing missing is the impact of your microbiome managing any nutrition, we only start to find out the impact your gut health has and it's much more complicated and personal the way anyone responds to any diet, be it for performance or weight loss (or energy management).

  26. Wicked video as always Ollie! Is there anyway you could do a video on a typical day/week on what you would eat and train like? Similar to a lot of us I’m sure I want to keep improving and getting better but equally im never going to win the TDF, so would be super interested in knowing what you guys do as I feel it’s a great mix of cycling for enjoyment as well as having over all personal ambitions of improving constantly! Thanks Ollie! 👍🏼

  27. A little sarcastic and dramatic, cake is available in keto version. Just make with different ingredient. Similar taste.

  28. My experience with keto diets was not a positive one. After a couple of months I gained about 2-3 kg because I was still eating the same amount of calories but didn't have the energy to exercise with as much intensity. I felt lethargic all the time. I also got mood swings. I'm not saying it's a bad diet but it's just not right for me.

    I lost more weight by eating a well rounded diet made up of whole foods and no processed junk except the occasional cake for fuel on long rides.

  29. I have been on a ketogenic diet for nearly a year and have found that I can consume carbs on the day of a hard ride which seems to be able to fuel the super high intensity efforts doing this I still manage to stay in ketosis

  30. Keto diet is not high protein. Otherwise the body turns the protein into sugar and you go out of ketosis. Just eating a bunch of animals foods and limiting carbs isn't a true keto diet. Children put on the keto diet for epilepsy have to be monitored very carefully so they stay in ketosis and they have a raft of nasty side effects that the true keto diet causes. Kidney stones osteopenia dangerously high cholesterol etc etc. They are put on these diets for the least time possible due to these side effects. Only a tiny percentage of people should be put on keto diets (epilepsy and some cancer patients). Plant based diets have been proven to be extremely effective at weightloss without any negative side effects. So why risk future kidney and heart problems when a much safer diet already exists? The last thing I want to see is my fellow mamil cyclists keel over on a ride with a heart attack because they followed this potentially dangerous diet just to lose a few pounds.

  31. Dear GCN-Gang. Thanks for this cool video… BUT. Can you tell something about the disadvantages about doing a Keto diet?
    I have heard that your body will lose some of it's quality of how good he will produce energy out of carbs.
    Have you found something to this topic? so how long would it be useful to do such a diet? It could be helpful during winter.. but when is it too long?

  32. dark chocolate >75% contains 20-25g of carbs per bar (100g), so if you're a bit careful thru the day you can go for one post-ride. i surely do (:

  33. So a question about HR and Ketosis, and how to train… from what I can tell with my own body- without changing effort- my HR goes up by roughly 10bpm when I'm in ketosis vs. normal. Which makes sense, as it takes more O2 for your liver to convert fat to energy.

    But knowing that, how do you adjust your training? Would I lower my effort to maintain under 80% Max HR? Does FTP change when you initially change to a ketogenic diet and then you have to adjust your training to make up for that? And if that's correct, what is the most effective training to change your body?

  34. After 2 weeks keto my times on the bike went from, say, 52 minutes to 1:45. Have picked up a bit but it is no miracle.

  35. keto diet and cycling has worked wonders for me, i'm trimmer now than i've been since i was in my teens many years ago, i feel a lot better, no more heartburn or general stomach issues i used to have. i'm no athlete but i find when i go hard mountain biking i need carbs to cover the anaerobic output of the short punchy climbs, but can ride for all day at a lower rate without the carbs, and if you've been on a keto diet for a while you forget about all the sugary stuff anyway, and they taste weird too lol

  36. now do a video showing what carbs do to your insulin and blood sugar levels, and the link to diabetes, that was the main reason i started the keto diet, and besides another video from dr ollie would be great 🙂

  37. 100% Cacao Chocolate is Keto Friendly… Feels like cheatin' but is good to go. Thanks for addressing the topic. Much appreciated!

  38. Correction on the messaging – at the 1m mark he suggests it ketogenic is a high fat high protein low carb diet. In fact, it is High fat, low carb, and moderate protein. The consumption of more than 1g of protein for each lean lb of body weight results in gluconeogenisis, which is a process that converts excess protein to glucose. Too much protein is counterproductive. If you break down by macros, you should consume 70% of calories from high quality dietary saturated fats, 20% from protein, and 5% from carbs, ensuring you keep carbs to less than 50grams per day.

    I have done keto and was able to effectivly ride for 120KM at high output in a completely fasted state. I had ample energy and did not bonk.

  39. A keto diet is a great way to lose fat rapidly if you stick to the discipline needed and are ok with lesser performance. Definitely in the beginning it can seem like you are doing all the wrong things until you see the weight loss and experiencing the new found energy.

  40. High fat and protein no carbs sounds very much like the Atkins diet. In a parallel universe there is a Durian Rider spinning in his grave. Also sounds like it would be a good diet to loose fat before going back to a carb diet.

  41. I have heard a lot about VO2 max being the figure most widely used to show aerobic ability potential in cycling. I have seen a quick calculator without the lab based mask experiment, stating that VO2 max can be quite accurately measured by taking your max heart rate and dividing it by your average resting heart rate and multiplying the resultant figure by 15 to give VO2 max. How does this method equate in accuracy, to a sporting lab based test, with an ergometer, ramp test and mask ?

  42. Was expecting references to Noakes' work strands such as:

    Evidence that supports the prescription of low-carbohydrate high-fat diets: a narrative review

    TD Noakes, J Windt

    Br J Sports Med, 2017

    Gluconeogenesis during endurance exercise in cyclists habituated to a long‐term low carbohydrate high‐fat diet

    CC Webster, TD Noakes, SK Chacko, J Swart, TA Kohn, JAH Smith

    The Journal of physiology, 2016

  43. Interesting video but a couple of questions:
    1. I've heard that some studies have shown that there are no benefits to women (and it's actually dangerous) and that the keto effect is more significant in men. Any truth in that?
    2. Does it really matter/make a difference for amateurs? Most of us are training for something but we're more than likely not a professional and have jobs around the sport so shouldn't we just eat what we feel like and not take it so seriously? i.e. how big a benefit is it to worth disrupting family life/meals/socialising etc..?

  44. Great explanation Ollie. When in ketosis you can also have ‘bad breath’ due to production of acetone I think. My dentist tested my breath with a device which can detect decay…there was none but he suggested I may dip into ketonic state (inadvertently) at times. Just eat less than you burn.

  45. I love the information from GCN videos. Even if I don't use the information for myself, I gain loads of knowledge that helps my understanding in general.

  46. Great video, I'm a keen cyclist and have been on keto and personally I have found that I am drained and in particular on short sharp boosts. That said I have dropped kilos quicker than Pablo Escobar…

  47. Not that much different to the Atkins diet but of course that's a dirty word these days lol! I started a low carb high fat/protein diet about 6 years ago when diagnosed with pre-diabetes (a blip on my annual ECG test caught the medic's attention) caused by too many years of enjoying the high life 🙁 Keto wasn't in vogue then so I basically followed the Atkins diet and rode the bike more often till I'd dropped the weight and my blood sugar levels were back to normal. Ollie hit the nail on the head when he spoke about calorific deficit – use more energy than you consume. Do that and no matter what diet you're on you'll lose weight.

  48. Interesting subject. I guess it depends on individual if it fits or not, but last year I did 3 months of low carb diet as addition to 30km of everyday commute to work. I felt very good and lost 10 kilos of body fat. Nothing particularily great, but I started as a person whos daily excercise was a walk to and from parking lot. Losing temporarily driving license can do real miracles 😁

  49. Ollie, I generally appreciate your funny style of presenting (and GCN in general) very much, but I think this video gives a false sense of balanced and comprehensive scientific reporting. You're saying, "there hasn't been enough evidence (or studies) published yet to fully understand…" when there are quite a few studies about the dangers of a ketogenic diet out there. 
    A good one to start is the study by Hiroshi Noto et al. which is a systematic review and meta-analysis of the topic of low-carbohydrate diets, looking at more than 270'000 people. It states "The risk of all-cause mortality among those with high low-carbohydrate score was significantly elevated." I think that information is quite important for your viewers in the context of a ketogenic diet.

  50. The real benefit of low carb high fat diet (not high protein as Olie said) is not performance (except for ultra endurance maybe). It prevents metabolic diseases by lowering insulin. Linked to metabolic diseases are atheroma plaques, cancers and neurodegenerative diseases like alzheimer. One other advantage is you can reach a caloric deficit easier without hunger because insulin makes you hungry.

  51. I lost 14kg on a keto diet. 1kg a week until I plateaued. I still remember my first 80 mile ride in ketosis. No gells and no bonking just a steady feeling of mile munching. You can cheat a little on the keto diet and you don't really loose the benefits (it can take a few days to get back on form). A few beers at the weekend is my weakness (low carb beer is pretty grim). The keto diet is difficult at first but the results are amazing. My fitness and FTP have also increased.

  52. 70 days into keto diet lost a stone got a couple of high intensity short koms, you can feel,sluggish in the first 2 hours but you feel stronger the longer you ride. Bonking does feel like a thing of the past although I haven’t done longer than 4 1/2 hours. I thought all the Tour de France riders were drinking ketones or is this different ?

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