1) The thing about keto diets is that they work primarily by altering substrate usage. You consume such high fat that they are rarely hypocaloric - that is why you can maintain strength increases, as they are only mediated via the CNS/SNS. Were you to use a 40/40/20 at or slightly above maintenance, you would be able to manage increases in strength without being crippled in anything endurance or energy based (i.e glucose metabolism).
2) As far as i'm concerned, fruit juice is basically junk food - it lacks the fiber and phytonutrients that actual fruit does.
3) Leptin is a non issue if you are overweight and consuming below maintenance. Yes when you get very lean, it becomes an issue, and messing with it via supplementation etc may become useful.
4) This is at best, conjecture.
5) Sure, they do work - however basically any diet that leads to weight loss will improve variables such as lipids.
6) My main problems with keto diets are as follows:
a) Yes they are simple in terms of food choices, however from a health perspective, you miss out on a great deal.
b) I feel they are no more effective in terms of weight loss than an isocaloric diet.
c) Most people feel crappy on them, and overall athletic performance is compromised.
d) High protein low calcium is a major recipe for metabolism of bone calcium, and metabolic acidosis (which increases amongst other things cortisol).
e) Bad breath
f) Low fiber
You get the picture.
Quote:
Originally Posted by Tall  Prob as good a place as any to discuss it?
Keto diets I've found are the fastest way to get lean while strength increases. I'm able to train as normal, tend to have more energy - provided diet is structured correctly - and tend to have little or no carb cravings.
1 litre of fruit juice I wouldn't particularly class as 'high fructose' (100g?) but some spillover is to be expected as part of a refeed.
Not sure I agree on Leptin not being important until you get lean - Leptin levels are reduced in overweight adults, as leptin plays an important role in fat burning surely you agree regulation of leptin levels is a good thing?
Increased fluid retention, when undertaken correctly can be used to increase hypertrophy via fascia stretching.
Keto diets have been shown to be a beneficial weightloss mechanism for the obese and has a positive impact on their lipid levels. |