Ketogenic diets have been found to have negative effects on exercise and muscle growth, and can lead to bone loss. An official International Society of Sports Nutrition position paper notes the “ergolytic effect” of keto diets on exercise, indicating that keto diets can impair exercise performance. Even for nonathletes, ketosis may undermine exercise efforts, leading to increased feelings of fatigue and a decrease in motivation to exercise.
Research has shown that ketogenic diets can lead to muscle shrinkage, as well as a lack of significant increase in muscle mass after engaging in a standard eight-week weight training regimen. Additionally, ketogenic diets have been linked to bone loss, particularly in children, as it can put individuals in a “chronic acidotic state,” leading to bone fractures and other serious health issues.
It’s important to understand that while ketogenic diets may be beneficial for some specific medical conditions, such as epilepsy, the risks of following this diet for general weight loss may outweigh the benefits. Many weight loss diets, such as low-carb Atkins and low-fat Ornish, have differing effects on health overall, including cardiovascular risk factors and heart disease progression. Additionally, the advice to follow any diet for weight loss, regardless of its long-term health effects, may be irresponsible, considering the serious health risks associated with specific types of diets.
Overall, it is essential to choose a healthy and balanced dietary pattern rather than compromising long-term health for short-term weight loss. For those interested in improving exercise performance and overall health, it is advisable to seek guidance from a healthcare professional or nutrition expert to find the most suitable diet plan.
