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The Ketogenic Diet & Your Gains: Study Shows Body Comp. Benefits (Fat ↓), but Decreased Muscle Gains, However...

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Unfortunately, the authors do not report what exactly (foods) the subjects ate. I am pretty sure you will already have seen the results of Salvador Vargas' recent study in the  Journal of the International Society of Sports Nutrition  elsewhere, there are good reasons for me to still address what the authors claim was the first study to determine "if following a KD hypercaloric diet would promote greater gains in fat free mass and fat loss during a hypertrophic training period in resistance-trained men" ( Vargas 2018 ) in an individual post - not just, but also because the scientists were unable to confirm their hypothesis, that a "KD with caloric surplus in combination with RT in trained men would have a positive impact" on both body fat and lean body mass (LBM). Learn more about and related to low-carbohydrate diets in previous SuppVersity articles: Protein Oxidation an Issue W/ High PRO Diets? CHO ↓ = Perfor-mance ↓ - What about Avg. Joes? M...
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Western vs. Ketogenic Diet - Greater 'Gains' Materialize Only After Glycogen-Loading in 12-Wk Study in Trained Subjects

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Unfortunately, I cannot tell you if the "Western" diet was also full of junk food. I just know that its 20/55/20 ratio of PRO/CHO/FAT is everything but ideal for one's body composition. While it has not officially been published, yet, I am pretty sure that Jacob M. Wilson's latest paper is going to be one of the most-downloaded articles in the upcoming issue of the Journal of Strength and Conditioning Research  it's about to be published in. You're asking yourself why I am so sure about that? Well, it's already the most-discussed ahead-of-print article in months (see any Facebook Fitness / Exercise Research group or bulletin board), because it claims to confirm that ketogenic diets "can be used in combination with resistance training to cause favorable changes in body composition, performance and hormonal profiles in resistance-trained males" (Wilson 2017) - a claim that gets both ketophiles and keto-haters absolutely fired up. Would be ...
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Low Carb Diets and Physical Performance - Recent Studies Show Performance Decrements in Average Joes + Athletes

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If the above are the ingredients you are using when you prepare your meals, your diet is almost certainly not a low carbohy-drate high fat, but a low carbohydrate high protein diet. Please mind the difference and don't brag in the comments about how great you feel on your "keto diet"! If you are an avid follower of the SuppVersity News  on Facebook ( revisit the post ), you will remember Louise M. Burke's late 2016 paper which showed that a low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers" (Burke 2016). Accordingly, Jørn Wulff Helge from the  Center of Healthy Aging  in Copenhagen, Denmark, wrote in his recent perspective article in  The Journal of Physiology  that "in elite athletes training and performing at intensities similar to elite sports competition, keto-adaptation is not the optimal dietary choice" (Helge 2017). You know,  high-protein ...
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Not Getting into Ketosis? Try Plain Old Caffeine to Double Your AM Ketone Levels Regardless of High CHO Breakfast

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Neither a ketogenic breakfast nor buttered coffee were necessary to double the subjects' ketone production. Ok, I have to admit that the breakfast that was served in the latest study from the Research Center on Aging, Sherbrooke, CIUSSS de l’Estrie – CHUS and the Department of Pharmacology & Physiology, Université de Sherbrooke in Canada (Vandenberghe. 2016) is not exactly what anyone would recommend to people who are trying to get into full ketosis. This, however, does not make the scientists' observation that the addition of 3mg/kg and 5mg/kg of caffeine in form of cheap caffeine pills from the pharmacy will almost (moderate dose) and more than (high dose) double the subjects' ketone production, does not make the latest study from Camille Vandenberghe's lab less interesting. You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? Coffee - The Good, Bad & Interesting Three Cups of Coffee K...
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