Effects of Two Months of Very Low Carbohydrate Ketogenic Diet on Body Composition, Muscle Strength, Muscle Area, and Blood Parameters in Competitive Natural Body Builders

Paoli, Antonio; Cenci, Lorenzo; Pompei, Pier Luigi; Şahin, Neşe; Bianco, Antonino; Neri, Marco; Caprio, Massimiliano; Moro, Tatiana

doi:10.3390/nu13020374

Cited by 59 publications

(67 citation statements)

References 84 publications

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“…However, in the study by Vargas-Molina et al, higher protein intake (115 vs. 97 g in KD and non-KD group respectively) in KDs could not help muscle mass preservation and there was a significant lean mass loss following KD (359) . In another study, Paoli et al reported that KD may be used with the caution during body building preparation because it can blunt hypertrophic responses (366) . Recently, Vidic et al compared the effects of two iso-energetic hypo-caloric ketogenic hyper-ketonemic and non-ketogenic low carbohydrate high-fat high cholesterol diets on body Accepted manuscript composition in strength-trained middle-aged men (367) .…”

Section: Resistance Trainingmentioning

confidence: 99%

Ketogenic diets, physical activity and body composition: a review

et al. 2021

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Obesity remains a serious relevant public health concern throughout the world despite related countermeasures being well understood (i.e., mainly physical activity and an adjusted diet). Among different nutritional approaches, there is a growing interest in ketogenic diets (KDs) to manipulate body mass (BM) and to enhance fat mass (FM) loss. KDs reduce the daily amount of carbohydrate intake drastically. This results in increased fatty acid utilization, leading to an increase in blood ketone bodies (KBs) (acetoacetate [AcAc], 3-β-hydroxybutyrate [BHB], and acetone), and therefore metabolic ketosis. For many years, nutritional intervention studies have focused on reducing dietary fat with little or conflicting positive results over the long-term. Moreover, current nutritional guidelines for athletes propose carbohydrate-based diets to augment muscular adaptations. This review discusses the physiological basis of KDs and their effects on BM reduction and body composition improvements in sedentary individuals combined with different types of exercise (resistance training [RT] or endurance training [ET]) in individuals with obesity and athletes. Ultimately, we discuss the strengths and the weaknesses of these nutritional interventions together with precautionary measures that should be observed in both individuals with obesity and athletic populations. A literature search from 1921 to April 2021 using MEDLINE, GOOGLE SCHOLAR, PUBMED, WEB OF SCIENCE, SCOPUS, and SPORTDISCUS databases were used to identify relevant studies. In summary, based on the current evidence, KDs are an efficient method to reduce BM and body fat in both individuals with obesity and athletes. However, these positive impacts are mainly because of the appetite suppressive effects of KDs, which can decrease daily calorie intake. Therefore, KDs do not have any superior benefits to non-KDs in BM and body fat loss in individuals with obesity and athletic populations in an isocaloric situation. In sedentary individuals with obesity, it seems that fat-free mass (FFM) changes appear to be as great, if not greater, than decreases following a low-fat diet (LFD). In terms of lean mass, it seems that following a KD can cause FFM loss in resistance-trained individuals. In contrast, the FFM-preserving effects of KDs are more efficient in endurance-trained compared to resistance-trained individuals.

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Section: Resistance Trainingmentioning

confidence: 99%

Ketogenic diets, physical activity and body composition: a review

et al. 2021

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“…A summary of relevant randomized controlled trials assessing the effects of KDs on body composition in strength-trained individuals is shown in Table 1 . Different studies support the effect of KDs vs. non-KDs in the reduction of both total body and fat mass [ 25 , 26 , 27 , 28 , 29 , 30 ]. However, some detrimental effects have been reported on muscle mass when KDs are combined with resistance exercise interventions [ 25 , 26 , 27 , 28 , 31 ].…”

Section: Effects Of Combining Ketogenic Diets With Resistance Training On Body Composition In Trained Individualsmentioning

confidence: 99%

“…Different studies support the effect of KDs vs. non-KDs in the reduction of both total body and fat mass [ 25 , 26 , 27 , 28 , 29 , 30 ]. However, some detrimental effects have been reported on muscle mass when KDs are combined with resistance exercise interventions [ 25 , 26 , 27 , 28 , 31 ]. A randomized controlled trial conducted with Olympic-class weightlifters reported that a 3-month ad libitum KD resulted in a total loss of body mass above 3 kg compared with a group maintaining their usual diet (~45% carbohydrate) [ 26 ].…”

Section: Effects Of Combining Ketogenic Diets With Resistance Training On Body Composition In Trained Individualsmentioning

confidence: 99%

“…However, ~77% (2.3 kg) of the weight lost by the KD group was attributed to the muscle component [ 26 ]. Another randomized controlled trial conducted with bodybuilders who followed an 8-week energy-balanced KD found a significant reduction in total body and fat mass, respectively, with these changes not reported for a group ingesting an isocaloric westernized diet (~55% carbohydrate) [ 25 ]. Of note, only bodybuilders in the westernized diet showed an increase in muscle mass [ 25 ].…”

Section: Effects Of Combining Ketogenic Diets With Resistance Training On Body Composition In Trained Individualsmentioning

confidence: 99%

“…Another randomized controlled trial conducted with bodybuilders who followed an 8-week energy-balanced KD found a significant reduction in total body and fat mass, respectively, with these changes not reported for a group ingesting an isocaloric westernized diet (~55% carbohydrate) [ 25 ]. Of note, only bodybuilders in the westernized diet showed an increase in muscle mass [ 25 ]. Two recent studies by the same group of researchers analyzed the effects of an 8-week KD in strength-trained men and women [ 27 , 28 ].…”

Section: Effects Of Combining Ketogenic Diets With Resistance Training On Body Composition In Trained Individualsmentioning

confidence: 99%

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Effects of Combining a Ketogenic Diet with Resistance Training on Body Composition, Strength, and Mechanical Power in Trained Individuals: A Narrative Review

2021

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Ketogenic diets (KD) have gained popularity in recent years among strength-trained individuals. The present review summarizes current evidence—with a particular focus on randomized controlled trials—on the effects of KD on body composition and muscle performance (strength and power output) in strength-trained individuals. Although long-term studies (>12 weeks) are lacking, growing evidence supports the effectiveness of an ad libitum and energy-balanced KD for reducing total body and fat mass, at least in the short term. However, no or negligible benefits on body composition have been observed when comparing hypocaloric KD with conventional diets resulting in the same energy deficit. Moreover, some studies suggest that KD might impair resistance training-induced muscle hypertrophy, sometimes with concomitant decrements in muscle performance, at least when expressed in absolute units and not relative to total body mass (e.g., one-repetition maximum). KD might therefore be a beneficial strategy for promoting fat loss, although it might not be a recommendable option to gain muscle mass and strength/power. More research is needed on the adoption of strategies for avoiding the potentially detrimental effect of KD on muscle mass and strength/power (e.g., increasing protein intake, reintroduction of carbohydrates before competition). In summary, evidence is as yet scarce to support a major beneficial effect of KD on body composition or performance in strength-trained individuals. Furthermore, the long-term effectiveness and safety of this type of diet remains to be determined.

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