The Effects of Ketogenic Dieting ...

[Michael Scally MD]

The Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles

This study investigated the impact of an isocaloric and isonitrogenous ketogenic diet (KD) versus a traditional western diet (WD) on changes in body composition, performance, blood lipids, and hormonal profiles in resistance-trained athletes.

METHODS: Twenty-five college aged men were divided into a KD or traditional WD from weeks 1-10, with a reintroduction of carbohydrates from weeks 10-11, while participating in a resistance-training program. Body composition, strength, power, and blood lipid profiles were determined at week 0, 10 and 11. A comprehensive metabolic panel and testosterone levels were also measured at weeks 0 and 11.

RESULTS: Lean body mass (LBM) increased in both KD and WD groups (2.4% and 4.4%, p<0.01) at week 10. However, only the KD group showed an increase in LBM between weeks 10-11 (4.8%, p<0.0001). Finally, fat mass decreased in both the KD group (-2.2 kg +/- 1.2 kg) and WD groups (- 1.5 +/- 1.6 kg). Strength and power increased to the same extent in the WD and KD conditions from weeks 1-11. No changes in any serum lipid measures occurred from weeks 1-10, however a rapid reintroduction of carbohydrate from weeks 10-11 raised plasma TG levels in the KD group.

Total testosterone increased significantly from Weeks 0-11 in the KD diet (118 ng/dl) as compared to the WD (-36 ng/dl) from pre to post while insulin did not change.

CONCLUSIONS: The KD can be used in combination with resistance training to cause favorable changes in body composition, performance and hormonal profiles in resistance-trained males.

Wilson JM, Lowery RP, Roberts MD, et al. The Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles in Resistance Training Males. J Strength Cond Res 2017. The Effects of Ketogenic Dieting on Body Composition,... : The Journal of Strength & Conditioning Research

 

[Michael Scally MD]

Ketogenic Diet and Testosterone Increase: Is the Increased Cholesterol Intake Responsible? To What Extent and Under What Circumstances Can There Be Benefits?

The new study by Jacob Wilson et al. demonstrated that a nutritional intervention based on the ketogenic diet (KD) in resistance-trained athletes of college age showed an increase of total testosterone compared to individuals who followed a Western diet (WD) protocol with the same resistance training.

The total testosterone increase in the KD group was ~570 ng/dL to ~690 ng/dL after 12 weeks of intervention, while there was no change in free testosterone. The question is whether this concerned an impactful biological increase, while also of importance is determination of what factor elevated total testosterone in these individuals.

In Wilson’s study, both the KD and the WD groups followed an isocaloric diet, meaning that the differential was related to the increase of total lipids and dietary cholesterol and the decrease in dietary fiber: as expected, total carbohydrates in the KD group also decreased.

However, with regard to these nutrients dietary cholesterol was not calculated, despite the fact that cholesterol is known to be physiologically a matrix in the formation of androgens, and especially testosterone.

Santos HO. Ketogenic diet and testosterone increase: Is the increased cholesterol intake responsible? To what extent and under what circumstances can there be benefits? Hormones (Athens, Greece) 2017;16:150-60. Hormones.gr

 

[Michael Scally MD]

[OA] Effects of a Low-Carbohydrate Ketogenic Diet on Power Lifting Performance and Body Composition [Masters Theses]

The aim of the present study is to investigate whether a low-carbohydrate ketogenic diet (LCKD) is an effective strategy to decrease overall weight and fat mass, and preserve lean body mass (LBM) without compromising performance in trained, power-lifters.

This was a six-week randomized controlled trial, with a LCKD intervention group and a normal diet control group (CON). The LCKD group was instructed to consume a diet with less than 7% carbohydrates, 50% fat, and 45% protein. Those in the CON group maintained an ad libitum diet. Both groups completed the same validated training protocol during the intervention.

The CON had significant increases (p < 0.05) in one-repetition maximums for bench press, back squat, and deadlift, while the LCKD had a significant increase in deadlift (p = 0.000), with maintenance of both bench press and back squat performance. There were no changes in body composition measures.

The main findings of the current study were that deadlift power increased, and LBM was maintained while consuming a LCKD and following a power-lifting training protocol for six weeks. Because of poor subject compliance, results of this study are inconclusive as to whether a LCKD can be used as an effective strategy for power-lifters whose aim is to lose body weight and fat mass while maintaining performance during a six week power-lifting training regimen.

Agee, Jessica L., "Effects of a Low-Carbohydrate Ketogenic Diet on Power Lifting Performance and Body Composition" (2015). Masters Theses. 36. http://commons.lib.jmu.edu/master201019/36

 

[Redrum42]

Interesting as I have always been a non-believer when it comes to "keto diets". My opinion has been "anything you can accomplish on keto can be accomplished with a diet including carbs" while this article doesn't disprove that, does have interesting conclusions, in regards to losing slightly (slightly) more weight than control/carb group. Also increase in T was unexpected, though an increase from mid 500s to mid 600s without an increase in FREE T means almost nothing.

Thanks for your consistent posting of relevant and interesting articles.