Fat Loss Nutrition

The pros and cons of ketogenic dieting

You can have athletic success on a ketogenic diet, but that doesn’t mean it should be your default nutritional approach, says Layne Norton

Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida.

Iron Insights

1 Is it sustainable?
You can perform well athletically on a ketogenic diet but they can be hard to sustain. And before anything else, I’m a pragmatist. So if something is difficult to sustain then I will only use it in specific circumstances as a tool in my tool belt.

2 What happens post-keto?
People don’t tend to have a problem losing weight but they do tend to have a problem keeping it off. If you’re going to do a ketogenic diet you need to do it long term. You’ll become more insulin sensitive so when you reintroduce carbs you could regain body fat.

3 Do you even keto?
Most bodybuilders don’t do a ketogenic diet; they do a low-carb diet. A ketogenic diet has to be low enough in protein because if you’re eating over 0.6g of protein per pound of bodyweight then you probably won’t ever get into a state of ketogenesis.