Keto Blackberry Yogurt Popsicles

These sugar-free popsicles are delicious and guilt-free. Only 3 ingredients, 3 grams of net carbs and less than 100 calories!

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Carbohydrate Restriction: How Low Should You Go?

Will severe carbohydrate restriction lead to greater fat loss than moderate carbohydrate restriction? This article compares three studies, different levels of carbohydrate restriction and the effect on weight loss.

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Chicken Cabbage Stir Fry

I finally got around to cooking the Chicken Cabbage Stir Fry and it was delicious! Tasted like Chinese food! Check out more keto friendly RECIPES https://ift.tt/2NaKMGg

Mayan Mocha FrappeKeto

Fiery + Sweet, Mayan Mocha KETO//KREME is a dream! We’re making another beloved Keto Apprüved Frappeketo to enjoy this summer with! Order Mayan Mocha KETO//KREME -> HERE Check out more keto friendly RECIPES https://ift.tt/2tL6FTR

Red, White and Blue Fat Bombs

These Red White and Blue Coconut Cups are a great way to celebrate the fourth of July! Even if it’s not the middle of summer these mixed berry coconut butter cups are a delicious keto fat bomb recipe.

The top layer is made with freeze-dried raspberries that give them a beautiful pink colour. If you want to make this layer red, try freeze-dried strawberries.

Preparation time

Hands-on:    10 minutes
Overall:     1 hour 10 minutes

Nutritional values (per fat bomb)

Total Carbs	9	grams
Fiber	5.4	grams
Net Carbs	3.5	grams
Protein	2.3	grams
Fat	21.5	grams
of which Saturated	18.7	grams
Energy	223	kcal
Magnesium	18	mg (5% RDA)
Potassium	156	mg (8% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (4%), fat (89%)

Ingredients (makes 12 fat bombs) Red Layer:

• 1/2 cup coconut butter (125 g/ 4.4 oz)
• 1 cup freeze-dried raspberries (20 g/ 0.7 oz)
• 1 tbsp confectioners Swerve or Erythritol (10 g/ 0.4 oz)
• 1 tbsp melted virgin coconut oil (15 ml)
• 1/4 cup coconut milk (60 ml)
• 1 tsp sugar-free vanilla extract

White Layer:

• 1/2 cup coconut butter (125 g/ 4.4 oz)
• 2 tbsp fresh lemon juice (30 ml)
• 1 tbsp confectioners Swerve or Erythritol (10 g/ 0.4 oz)

Blue Layer:

• 1/2 cup coconut butter (125 g/ 4.4 oz)
• 1/2 cup freeze-dried blueberries (10 g/ 0.4 oz)
• 1 tbsp confectioners Swerve or Erythritol (10 g/ 0.4 oz)
• 1 tbsp melted virgin coconut oil (15 ml)
• 1/4 cup coconut milk (60 ml)
• 1 tsp spirulina powder

Note: You can make your own coconut butter. Instead of powdered sweeteners, you can use liquid stevia (to taste).

Instructions

1. Combine the red layer ingredients in a blender and blend until smooth. Transfer to a bowl and rinse out the blender.
   
2. In a small bowl stir together the white layer ingredients.
   
3. Combine the blue layer ingredients in a blender and blend until smooth. Transfer to a bowl and rinse out the blender.
   
4. Divide each mixture between 12 mini muffin cups in layers. (To make up to 6 large fat bombs, use regular muffin cups.)
   
5. Freeze for 1 hour. Store in an airtight container, frozen for up to 1 month or covered and chilled for up to 7 days.

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Low-Carb Roast Pumpkin & Halloumi Salad

There’s something magical about the combination of naturally sweet roast pumpkin and salty stringy fried halloumi that just makes my taste buds sing. Such a simple salad, ready in just 20 minutes but one that never fails to disappoint.

Make for a healthy lunch, a speedy weeknight keto dinner or a fantastic salad for your BBQ spread. I hope you enjoy it as much as I did.

Note: This salad is a healthy carb-up option. If your daily carb intake is less than 20 grams of net carbs or you follow the restricted keto diet, substitute part of the pumpkin with roasted zucchini.

Preparation time

Hands-on:    20 minutes
Overall:     20 minutes

Nutritional values (per serving)

Total Carbs	15.8	grams
Fiber	6.5	grams
Net Carbs	9.4	grams
Protein	18.9	grams
Fat	51.1	grams
of which Saturated	17	grams
Energy	570	kcal
Magnesium	105	mg (26% RDA)
Potassium	989	mg (49% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (13%), fat (80%)

Ingredients (makes 2 servings)

• 1 1/4 cups diced pumpkin (no need to peel if using Hokkaido, Delicata or Kabocha) (145 g/ 5.1 oz)
• 1 tbsp extra virgin olive oil (15 ml)
• 1 tsp paprika
• pinch of sea salt
• 1 tbsp butter or ghee (15 g/ 0.5 oz)
• 110 g halloumi, cubed (3.9 oz)
• 200 g watercress (7.1 oz)
• 1/2 avocado, sliced (100 g/ 3.5 oz)
• 3 tbsp flaked almonds (18 g/ 0.6 oz)

Dressing

• 1 tbsp tahini (16 g/ 0.6 oz)
• 1 tbsp extra virgin olive oil (15 ml)
• 1 tbsp lemon juice (15 ml)
• 1/8 tsp sea salt
• 1/8 tsp apple cider vinegar

Instructions

1. Preheat the oven to 200 °C/ 390 °F (fan assisted.)
   
2. Place the chopped pumpkin on a baking tray. Toss with 1 tbsp olive oil, paprika and pinch of salt. Roast in the oven for 15 – 20 minutes until soft and golden.
   
   
3. Whilst the pumpkin is cooking, heat the butter or ghee in a non-stick pan, add the halloumi and fry for 4 – 6 minutes stirring occasionally until golden and crisp. Remove from the heat.
   
4. Mix all the dressing ingredients together in a bowl. Option to thin with a touch of warm water if you prefer.
   
   
5. Place the almonds on a baking tray and toast for 6 minutes until golden. Remove from the oven and allow to cool.
   
6. Place the watercress in a bowl, top with pumpkin, halloumi, avocado, almonds...
   
   ...and drizzle with dressing.
   
   Best served fresh, but can be stored in the fridge for 1 day.
   

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Keto Single Serve Chocolate Lava Cake

Do you ever have a sweet tooth but don’t want to make an entire dessert to satisfy your craving? If you answered “yes” then this Single Serve Keto Chocolate Lava Cake is for you!

This easy keto treat will keep your blood sugar levels healthy. Just a few simple ingredients and literally a minute in the microwave and you’ll have one decadent keto dessert that you can eat all by yourself without feeling guilty. If you’re trying to lose weight, an occasional treat can actually help you stick to your keto diet!

And if you like quick and easy treats like this one, there are even more keto mug muffins and mug cakes you can try. Enjoy!

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving)

Total Carbs	16.3	grams
Fiber	7.7	grams
Net Carbs	8.6	grams
Protein	13.9	grams
Fat	32.4	grams
of which Saturated	18.5	grams
Energy	359	kcal
Magnesium	154	mg (39% RDA)
Potassium	543	mg (27% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (15%), fat (76%)

Ingredients (makes 1 servings)

• 3 tbsp cacao powder (16 g/ 0.6 oz)
• 3 tbsp granulated Swerve or Erythritol (30 g/ 1.1 oz)
• 1/4 tsp gluten-free baking powder
• pinch sea salt
• 1 large egg
• 2 tbsp heavy whipping cream or coconut milk (30 ml)
• 1 tsp unsweetened vanilla extract
• Optional: 1/4 tsp espresso powder
• 28 g 100% dark chocolate (1 oz)

Instructions

1. In a small bowl mix together the cacao powder, Swerve, salt, baking powder, and optionally espresso powder. Add in the remaining wet ingredients and mix until smooth.
   
2. Grease a small ramekin and pour all but 2 tablespoons of the batter into the ramekin.
   
3. Place the piece of dark chocolate in the middle and spoon the remaining batter over it to cover.
   
4. Microwave for 1 minute just until the outside is set, it should still wiggle in the middle significantly. If the edges aren’t set cook in 15 second intervals until set.
   Tips for cooking in the oven: If you don't have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 175 °C/ 350 °F and cook for about 12-15 minutes or until cooked in the centre.
5. Let stand for 1-2 minutes before flipping onto a plate to serve. Serve immediately.
   

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Complete Guide to Homemade Nut and Seed Milk

There’s nothing quite as rewarding as the first time you make your own nut milk. Then you realise how super easy it is and you’ll never go back to shop bought. Especially as so many have thickeners or sweeteners that aren’t keto friendly.

I love it plain and unsweetened but feel free to experiment with other flavours too like cinnamon, adding nut butter or even Keto Nutella, it’s delicious. And it’s the perfect alternative to dairy for those who follow a dairy-free ketogenic diet or even vegan ketogenic diet.

Whether you are lactose intolerant or you are avoiding dairy for any other reason, this is the staple keto recipe for you. And it’s the perfect alternative to dairy for those who follow a dairy-free keto diet or even vegan ketogenic diet.

This creamy vegan keto nut milk goes really well with Martina’s Keto Cinnamon Toast Cereal, Anti-Inflammatory Keto Porridge or Low-Carb Chocolate Orange Spiced Granola. You can even use nut milk to make dairy-free ice-creams like this Keto Bounty Ice-Cream.

You can also substitute the almonds for any nuts or seeds you like, just make sure you check the soaking guide below for the correct times.

Soaking time for nuts and seeds

• almonds and hazelnuts: 8 to 12 hours
• hulled sunflower seeds, pumpkin seeds, sesame seeds and pine nuts: 6 to 8 hours
• pecans, walnuts and Brazil nuts: 4 to 6 hours
• cashews, macadamia nuts and pistachios: 2 to 3 hours
• flax seeds: 1 hour
• poppy seeds and hulled hemp seeds: no soaking required
• chia seeds: not suitable for soaking and making seed milk

Preparation time

Hands-on:    10 minutes
Overall:     10 minutes - 12 hours

Nutritional values (per 1 cup, almond milk)

Total Carbs	1.7	grams
Fiber	0.7	grams
Net Carbs	1	grams
Protein	1.2	grams
Fat	2.9	grams
of which Saturated	1	grams
Energy	34	kcal
Magnesium	27	mg
Potassium	366	mg

Macronutrient ratio: Calories from carbs (4%), protein (10%), fat (86%)

Ingredients (makes 4 cups) Basic ingredients:

• 1 cup nuts or seeds such as almonds (either blanched or unblanched) (145 g/ 5.1 oz) or substitute with any nuts or seeds from the list above
• 4 cups cold filtered water (4 cups/ about 1 L), plus more for soaking
• pinch pink Himalayan or sea salt

Optional extras (choose any from the list below):

• 1/2 vanilla powder or seeds from 1 fresh vanilla pod
• 1/4 tsp ground cinnamon
• 1 tbsp nut butter, seed butter or coconut butter (you can make your own)
• 1 tsp fine lemon zest or orange zest
• 1/4 tsp ground turmeric or matcha powder
• 1 tbsp cacao powder
• 1 tsp – 1 tbsp powdered Swerve or Erythritol or a few drops of stevia, or other low-carb sweetener from this list

Note: Nutrition facts are per 1 cup of almond milk, not including optional ingredients. Values for other types of nut and seed milk will be very similar.

Instructions

1. Soak the nuts (or seeds) in filtered water using the minimum soaking times specified above, or leave overnight.
   
2. When ready, drain the nuts and rinse in cold filtered water.
   
3. Transfer to a high speed blender, add 4 cups of fresh filtered water and blitz until smooth.
   
4. Transfer to a muslin cloth or a nut milk bag and squeeze out the nut milk into a large bowl or jug. Note: you can keep the nut pulp and add to a smoothie or keto cake batter.
   
5. Transfer the milk back to the blender and blitz salt and vanilla (or any other suggested options). If using turmeric powder, also add a pinch of black pepper (significantly improves absorption of turmeric).
6. Serve fresh or pour into an airtight glass bottle and refrigerate. With fresh nut milk, the water and nut milk may separate in the fridge, just give it a shake before serving and you’re good to go.
   
   Store in a fridge in an airtight glass bottle for 2-3 days, or pour into an ice tray and freeze for up to 3 months.
   

Here's our infographic on how to make nut & seed milk - click on it to see the large version. Feel free to pin, share and print it!

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Keto Raspberry Meringue Pots

This keto recipe was inspired by our Low-Carb Raspberry Meringue Pie.

I love a good pie, and that is one goood pie! But I also love pretty little glasses of desert, which have the added bonus of built-in portion control. It may seem like these are small servings, but this is so lush and sweet that you really won’t want more. It’s low in carbs, making this the perfect dessert for those who keep their carb intake low. It’s also low in calories and suitable for weight loss.

I also love that making keto desserts in jars like this means that I can pack them in lunch tins, if I feel like sharing. Enjoy!

Preparation time

Hands-on:    30 minutes
Overall:     2 hours 30 minutes

Nutritional values (per serving)

Total Carbs	5.6	grams
Fiber	1.6	grams
Net Carbs	4.1	grams
Protein	5.3	grams
Fat	5.2	grams
of which Saturated	2.3	grams
Energy	89	kcal
Magnesium	15	mg (4% RDA)
Potassium	130	mg (7% EMR)

Macronutrient ratio: Calories from carbs (19%), protein (25%), fat (56%)

Ingredients (makes 6 servings) Raspberry Curd

• 2 cups frozen raspberries (300 g/ 10.5 oz)
• 1 tbsp lemon juice (15 ml)
• 1 tsp fresh lemon zest
• 1/2 cup powdered Erythritol or Swerve (80 g/ 2.8 oz)
• 15-20 drops liquid stevia
• 4 large egg yolks
• 1 tsp gelatine powder, bloomed in 2 tbsp of cold water
• 1 tbsp butter, ghee or virgin coconut oil (14 g/ 0.5 oz)

Meringue

• 4 large egg whites
• 1/3 cup powdered Erythritol or Swerve (53 g/ 1.9 oz)
• 1/4 tsp cream of tartar

Garnish

• 4-6 freeze-dried raspberries

Instructions

1. Place the raspberries, stevia and lemon zest into a saucepan.
   
2. Add lemon juice and bring to the boil. Simmer for five minutes.
   
3. Place the raspberry mixture in a fine mesh sieve and push through until smooth, discarding the seeds.
   
4. Return the raspberry puree to your cleaned saucepan, add the sweetener and set aside.
   
5. Separate the egg yolks and whites. Whisk the egg yolks and then add the bloomed gelatine. Whisk well until no lumps remain.
   
6. Add the egg yolk mixture to the raspberries and mix well.
   
7. Heat over a medium heat until he mixture starts to bubble, stirring continuously. Once you see bubbles, remove from the heart, add butter and stir until melted.
   
8. Set your glasses, jars or ramekins out (I used 4 oz/ 120 ml jars). Pour the raspberry curd evenly into your jars and place in refrigerator to set for approx. 1.5 hours. Preheat oven to 175 °C/ 350 °F.
   
9. Place egg whites in the bowl of your electric mixer and beat with a whisk attachment. Slowly add cream of tartar to whisking egg whites. One teaspoon at a time, add the sweetener, making sure to beat well in-between additions. Whisk until stiff peaks form.
10. Remove set curd from fridge and spoon meringue on top, adding height and swirls to taste.
    
11. Place on a baking tray and cook for approx. 15-18 minutes, until the meringue it browned to your taste.
    
12. Remove and let cool. Crumble the freeze-dried raspberries on top for garnish.
    
13. Return to fridge until ready to eat. Eat immediately if not able to cover. Otherwise, store covered in the refrigerator, for up to two days.
    

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Low-Carb Turkish Eggs

Turkish eggs are a popular breakfast recipe and this is my low carb, keto friendly version made with kale and red onion.

Eggs should be part of a healthy keto diet - they are nature's perfect food. Eggs are they zero-carb, high in micronutrients such as choline and vitamin B12, and they are also a good source of quality protein.

Kale is a great source of vitamin A, C and potassium and is perfect for those who watch their carb intake. Finally, avocado is the ultimate anti keto-flu food. It’s one of the best sources of potassium, a good source of magnesium, and monounsaturated fats which are known to protect against heart disease.

The paprika, chili grass-fed butter drizzle makes it a flavour bomb against the soft egg yolks and creamy yogurt. A super easy, one pot classic that’s perfect for a late brunch.

Preparation time

Hands-on:    20 minutes
Overall:     20 minutes

Nutritional values (per serving, 1/2 cup)

Total Carbs	10.3	grams
Fiber	3.4	grams
Net Carbs	6.9	grams
Protein	12.1	grams
Fat	28.2	grams
of which Saturated	12.4	grams
Energy	333	kcal
Magnesium	37	mg (9% RDA)
Potassium	447	mg (22% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (15%), fat (77%)

Ingredients (makes 4 servings) Yogurt topping:

• 1/2 cup + 1 tbsp full-fat yogurt (140 g/ 5 oz)
• 1 tsp each lemon zest and lemon juice
• 1 garlic clove, minced
• 1 tbsp chopped cilantro
• sea salt, to taste
• 1 tsp extra virgin olive oil

Eggs:

• 2 tbsp butter or ghee (28 g/ 1 oz)
• 1 medium red onion, sliced (100 g/ 3.5 oz)
• 200 g finely chopped kale (7 oz)
• 1 tbsp butter or ghee (14 g/ 0.5 oz)
• 4 large eggs

Spicy butter sauce:

• 2 tbsp butter or ghee (28 g/ 1 oz)
• 1/2 tsp paprika
• 1 tsp chili or tomato flakes

Topping:

• 1/2 medium avocado, sliced (75 g/ 2.5 oz)
• 1/4 tsp black pepper
• chili flakes and sea salt, to taste
• 2 tbsp pine nuts (17 g/ 0.6 oz)
• 1 tsp Sriracha sauce (you can make your own)

Instructions

1. Mix all the yogurt ingredients together in a small bowl and set aside: yogurt, lemon juice and zest, garlic, cilantro, salt and olive oil.
2. Heat 1 oz butter in a cast iron pan. Fry the onions on a low-medium heat for 2 minutes until soft.
   
3. Add the kale and cook for a further 2 minutes. Stir to combine.
4. Make 4 wells in the mixture. Add a small knob of butter (total of about 1/2 oz) to each hole to prevent sticking.
5. Crack open the eggs, one into each well. Allow to cook for 6 – 8 minutes until the egg whites are set and the yolks soft, or to your liking. Remove from the heat.
6. In a separate saucepan, melt the remaining 1 oz butter and add the paprika, chilli or tomato flakes and a pinch of salt. Simmer for 30 seconds until bubbling. Remove from the heat.
7. Top the eggs with sliced avocado and yogurt.
8. Drizzle with spiced butter and sprinkle with pine nuts. Season with extra salt, pepper and chili flakes.
9. Drizzle with Sriracha sauce and serve immediately!

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Keto Tandoori Coconut Chips

These spicy Keto Tandoori Coconut Chips are a great savory and sweet combo that’s perfect for snacking or even as appetizer. Coconut is the ideal health food for a keto diet. It’s very low in net carbs and will keep your blood sugar levels stable.

You can use any Tandoori Masala seasoning blend, just make sure there’s no added sugar so you can stay within your carb intake. If you have a well stocked spice cabinet you can also make your own using this recipe.

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, 1/2 cup)

Total Carbs	7.5	grams
Fiber	5.1	grams
Net Carbs	2.4	grams
Protein	2.1	grams
Fat	22.7	grams
of which Saturated	20	grams
Energy	231	kcal
Magnesium	27	mg (7% RDA)
Potassium	163	mg (8% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (4%), fat (92%)

Ingredients (makes 4 servings, 2 cups)

• 2 cups unsweetened coconut chips (not shredded coconut) (120 g/ 4.2 oz)
• 1 tbsp coconut oil (15 ml)
• 1 tbsp Tandoori seasoning blend (9 g/ 0.3 oz)
• Optional: sea salt to taste if there is no salt in the seasoning

Instructions

1. Place the coconut oil and the coconut chips in a large skillet.
   
2. Sprinkle in the seasoning and cook over low heat for 4-5 minutes, just until the coconut starts to turn a golden color.
   
3. Remove from heat and let cool before transferring to an airtight container. Store in an airtight container at room temperature for up to 1 week.
   

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Can the Ketogenic Diet Enhance Endurance Performance?

The ketogenic diet has been used extensively for reasons such as treating neurological disorders like epilepsy and improving glycemic control for those with diabetes.

Over the years, other applications and uses for the ketogenic diet have been explored. One of those applications is looking at how ketosis can be used for performance.

Conventional Nutrition Thinking for Performance

Within the nutrition and medical community, there is a long-standing belief that carbohydrates must be the main fuel for physical performance. The rationale behind this thinking stems from studies carried out in the 1960s. These studies discovered that muscle glycogen depletion was associated with fatigue (1, 2). Since a high carbohydrate diet is known to maintain muscle glycogen, it was set that all athletes should therefore eat this way.

This finding lead to years of research, textbooks and position statements detailing the importance of a high carbohydrate intake before, during and after exercise to maximise performance and recovery.

But what happens if there is another way in which the body can be fuelled for optimal performance?

Fuel Metabolism During Starvation

Around the time that scientists were looking at the effects of carbohydrates on glycogen stores, other research was being carried out on the effects that starvation had within the body.

The research sought to understand the energy requirements of adult humans and how fuel is used in different tissues.

The general consensus is that the brain needs around 125g of glucose daily to meet its energy requirements (3).

However, during periods of prolonged starvation where glycogen stores are depleted and the body is not receiving carbohydrate sources from the diet, it undergoes a metabolic shift. This metabolic shift allows the brain to extract ketone bodies (acetoacetate and β-hydroxybutyrate) from the blood and so sparing the metabolism of glucose for tissues and organs that it is essential for (4).

What this insight shows us is that the brain can not only function, but thrive whilst using ketone bodies for fuel. The metabolism of ketone bodies rather than glucose, also allows the sparing of muscle mass within the body (4).

This early insight from these pioneering studies has helped the understanding that the body can in fact thrive on fuels that are not just that of carbohydrates.

Ketogenic Diet and Endurance Performance

Endurance performance generally refers to an activity or sport where key muscles are exercised at submaximal intensity for prolonged periods of time. Good cardiovascular and muscle endurance is therefore required to sustain these types of sports.

Classical long-term endurance sports include distance running, cycling and swimming where they require a constant, sustained level of activity. Other activities that still require endurance performance but are more based on strength-speed-endurance are sports such as basketball, sprinting and high intensity interval training (HIIT).

Similar metabolic adaptations that can also produce ketone bodies for fuel is that of a low carbohydrate or ketogenic diet when carbohydrates are kept low (<10% of total energy), protein is at a moderate level and dietary fat is emphasised. Over the last decade, the safety and efficacy of the ketogenic diet and ketone metabolism, has been demonstrated in a number of therapeutic areas (5 ,6).

Beyond these therapeutic applications, the use of a low-carb, high-fat diet in endurance athletes was first studied almost three decades ago (7).

Five well-trained endurance cyclists were placed on a ketogenic diet for 4 weeks (83% fat, 15% protein and <3% carbs). Within the first week, the cyclists reported a modest decline in their energy levels on training rides. However, by the end of the four weeks, the cyclists riding times didn’t change significantly from those they achieved when they were eating a high-carbohydrate diet (147 minutes vs 151 minutes).

Since this time, there have been a handful of other studies that have examined the use of the ketogenic diet in athletes, all with varying results (8, 9, 10). Whilst one study was able to demonstrate improvements in performance (11), another showed that certain aspects such as being able to undertake high intense bouts of exercise, were reduced (12).

Although many of the studies do appear to show conflicting results, all of them do report an increase in overall fat oxidation (meaning fat burning). This means that the body was able to burn more fat for energy than that of carbohydrates. In a normal individual following a high-carbohydrate diet, they will likely burn fat at a rate of 0.5 grams of fat per minute. Whereas some of the studies mentioned show that fat burning can reach 1.5 grams of fat per minute.

Ketogenic Diets and Performance Paradoxes Fat Adaptation

One of the main reasons for the discrepancy in findings is believed to be due to the lack of time to allow for full fat adaptation to occur. In most of the studies, subjects will generally report a lag in performance over the first 2 weeks of following a ketogenic diet.

When we look at the studies that did demonstrate a negative effect on performance, we can see that many of them were only carried out for a short duration, some as short as 5 days (13, 14). Although some of the studies have carried out the intervention for a slightly longer duration e.g. 3 weeks (15), it has been shown that adaptation to a ketogenic diet can take upwards of 6-8 weeks (16); with some authors suggesting that a chronic adaptation time of 6-12months is needed (17). This means that the studies showing the negative effects, may not have allowed enough time for the fat adaptation process to fully occur.

A recent study known as FASTER (fat adapted substrate use in trained elite runners) was designed to address this particular question (18). They looked to compare the metabolic differences between competitive ultra-marathoners and ironman distance triathletes consuming either a habitual low carbohydrate or high carbohydrate diet. The major key to this study was each of the participants had to be following their type of diet for a minimum of 6 months. On analysis most of the participants had been following their way of eating for an average of 20 months.

The results showed that peak fat oxidation was on average 2-3 times higher in the low carbohydrate group compared to the high carbohydrate group. More interestingly there was a similar pattern of muscle glycogen depletion and repletion showing the ability of the low-carb group to maintain ‘normal’ glycogen levels in the context of limited carbohydrates. Athletes also performed the same in both groups with no obvious lack in performance being reported. This study begins to highlight the importance of the context and use of the ketogenic diet in endurance performance. It would appear from this, that ensuring you are well adapted to the diet (i.e. over 6 months) could be one of the main factors in ensuring optimal performance.

Carb-Loading

As mentioned above the idea of having a high carbohydrate diet is believed to be one of the only ways to ensure optimal athletic performance in endurance sports. However, as highlighted in the FASTER study, those individuals who train their body with a ketogenic diet, removes the need to have to 'carb-up' before an event. The old paradox of 'carb-loading' is a strategy that would see endurance athletes eating a large volume of carbohydrates around 2-3 days before a major event.

Although overall those following a ketogenic diet do not need to nor should they follow a carb-loading diet, sports involving strength-speed-endurance (such as sprinting or HIIT) sometimes can need quick access to muscle glycogen.

For those individuals who are participating in high intensity endurance sports such as HIIT training, then having a slightly higher carb intake before these events may be of benefit. One thing to note here is that the source or quality of those carbohydrates still matter. It would therefore be recommended to still choose unprocessed, low glycemic carbohydrates such as sweet potatoes or root vegetables.

Electrolyte Supplementation

Another area that has been addressed as causing issues with performance in the first few weeks of implementing a ketogenic diet, is that of electrolyte levels and electrolyte supplementation. One of the well documented side effects of the low carbohydrate/ketogenic diet is that of keto flu. This occurs due to an electrolyte imbalance between potassium and sodium.

Another mineral that can become depleted, particularly within the first few weeks of a low carbohydrate diet is that of magnesium. A lack of magnesium can cause excessive muscle contractions resulting in muscle cramping and pain which can become exacerbated following exercise.

Maintaining optimal potassium and sodium levels in the context of endurance sports allows subjects to effectively maintain their circulating reserves (i.e. allowing vasodilation of arteries during submaximal exercise) and effective nitrogen balance with functional tissue preservation (16).

A quick and easy way to help restore electrolyte imbalance is through drinking an isotonic sports drink. Be sure to avoid any shop bought sports drinks and make your own natural option.

Protein Levels

The question around how much protein you should have on a ketogenic diet can vary depending on your reasoning for following the diet. In endurance performance, the amount of protein ingested (either too much or too little), can greatly impact on performance.

For physical performance and the effective preservation of lean body mass, studies have noted that around 1.2-1.7g/kg of lean body mass daily is needed (16). This level of protein can seem much higher in relation to other types of ketogenic diets but for physical performance, the need for protein is higher and a low intake can negatively affect the athletes muscle mass (19).

In one study, athletes who were given a protein intake of 1g/kg/day experienced significant reductions in their VO2 max over 3 months on a ketogenic diet, whereas those given 1.5g/kg/day maintained VO2 max (20).

Keto for Endurance Step-By-Step

If you are thinking of trialling this dietary approach into your training programme for endurance performance, then it would be good to keep these steps in mind:

1. You Are Not New to Exercise

Before switching to a ketogenic diet, ensure that your body is used to the sport that you are engaging in. For more about exercise: How to Exercise on a Keto Diet

2. You Are Keto Adapted

Allow for full fat adaptation to occur – if you are going to use this diet to help enhance your performance, make sure that you begin to train your body on it for a minimum of 6 months before engaging in any type of competition. Do not start this diet <2 weeks before any big event.

3. Supplement Properly

Supplement properly and if needed (for guidance on foods that are high in potassium and sodium and how to supplement properly follow these links):

• The Importance of Potassium in Low-Carb Diets
• The Importance of Magnesium in Low-Carb Diets
• Complete Guide to Magnesium Supplementation

4. Ensure Sufficient Protein

Establish your optimal protein level – all forms of ketogenic diets are not the same, especially around protein intake. Make sure that you do not eat below 1-1.2g/kg of protein per day.

5. Listen to Your Body

Establishing a ketogenic diet that is right for you, as always, is the most important thing. Following a targeted ketogenic or cyclic ketogenic diet may indeed be the better options for you.

Take Home message

Whilst the ketogenic diet for endurance performance is showing promising results, there is still a lot of research and understanding in to why and how this works that is needed. More studies need to be carried out in both trained and untrained individuals to know exactly how to employ this dietary strategy in endurance performance.

Likewise, a lot of the data presented here is for use in sports that are based around endurance, meaning sports that require a lot of aerobic capacity. This means that these results may not be reproducible to sports that are more dynamic or fast-paced which normally rely on anaerobic function.

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