This is an important post for your fat loss success. Will going into ketosis produce better results than a regular low carb diet?
Controlling your carbohydrate intake, eating fat, and getting your daily target of protein is THE optimal route for fat loss, and has been proven over and over again to be superior for body recomposition i.e. less fat and more muscle as opposed to total weight loss.
However, is it necessary to go on a VLCD (very low carb diet) or “ketogenic” diet? Or will a regular (non-ketogenic) low carb diet produce the same results?
In this study [1] 20 overfat individuals were put on 1500 Calorie diets to ensure a caloric deficit. They were split into 2 groups:
(1) ~30g carbohydrate per day
(2) ~150g carbohydrate per day
Remember, the calories were exactly the same (protein was virtually the same too, and the fat was higher for the keto group to make up the calories).
The results over a 6-week duration were:
(1) Weight loss was the same for both groups (the difference was not statistically significant)
Keto – 14lbs average weight loss
Low Carb – 16lbs average weight loss
(2) Fat loss again was the same. From a scientific perspective, the difference was not statistically significant, but worth noting that the non-keto group lost more fat mass, although more research with more people would need to be conducted to see if this could be replicated.
Keto – 7.5lbs average fat loss
Low Carb – 12lbs average fat loss
Note: Remember that this was a non-training study, unlike most studies I comment on. Subjects therefore may have lost some muscle, and certainly would not have gained any over the 6 weeks.
Note 2: A criticism I would have is that the results were gathered using Tanita Bioelectrical Impedance scales. I’ve been discouraging my readers for years from using these – use calipers instead, or if you can get your butt in a “bod pod“, go for it. Bioelectrical Impedance has fluctuations depending upon the subject’s water/hydration levels, so I personally don’t like it.
However, this study does help strengthen the idea that while low carb may be superior for body composition changes, you don’t need to go very low i.e. 30g per day. You can if you wish; the point is that it is just not necessary.
People are often surprised by the somewhat generous carb alowance I have on Total Six Pack Abs – my fat loss program. Perhaps they are expecting a VLCD and often ask me, should I take my carbs lower to make it even more effective? My reply is that it’s simply not necessary. You can have a little bread, potato, rice etc. even on the low carb portion of the diet, and achieve astounding results like these guys.
For those on my MANS carb-cycling diet and wondering about how this fits in – MANS involves “above maintenance” calories, therefore it’s a whole different beast with its own rules. Also, 30g carb per day is only a beginning point to assess how you do at that level. MANS dieters can have up to 60g net carbs per day. They also have a 36hr carb-up at the weekend, and the option of a mid-week carb-spike on Wednesdays. MANS does not change in light of this study.
So the take home message is: when cutting:
- low carb is best
- keto or cyclical keto is an option for lifters
- but it’s just not necessary for optimal results.
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Train With Intensity!
Mark
Reference:
[1] Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Carol S Johnston, Sherrie L Tjonn, Pamela D Swan, Andrea White, Heather Hutchins, and Barry Sears
Mark you’ve put my mind at ease lol.
I still take oatmeal, a tortilla wrap and of course fibrous veggies and low carb fruits like berries while cutting. This is all in accord with your TSPA plan Mark and I get amazing results every time.
What about low carbohydrates on non-workout days, about 75 grams, and something more, 150 to 200 grams on workout days with about 2400 calories total and about 200 grams protein?
I have read in several sources that creatine retention and effectiveness decrease drastically when going that low with carbs. One experiment showed that even with a protein /carb combo when taking creatine, (yes, protein aids in creatine uptake) you still need at least 30 grams of carbs when ingesting (along with at least 30 grams of protein) and at least 90 grams of carbs a day total for retention.
Not getting the line…”fat loss was the same, but non keto group lost more fat mass.
@Nate. “From a scientific perspective, the difference was not statistically significant”. In study speak, this means the results are seen as equal. However, yes the non keto group lost more fat. “…although more research with more people would need to be conducted to see if this could be replicated.”
You cant eat 1500 calories on keto.you need more calories thats why weight loss was less you will go into starvation and hold some fat.
[Chris, had to edit your comment to remove some TSPA details, but you will get the same results 🙂 Mark]
hi Mark, good read..
I’ve just started back on TSPA, the last time I did the program was over 2 years ago and was only having Xg carbs a day I was knackered on some days. Having Xg a day, I’ve had to work extra goodies into my diet I wasn’t allowed before, I hope I get the same results, keep up the good work, I’ll keep you posted this time round 🙂
Chris
Good article.
I like to carb-cycle, eating about 130g on rest days and up to 250g on lifting days. Works decent for me. I follow IIFYM so I can be pretty flexible with what I eat as long as it adheres to my macro goals.
Let me begin by saying I love the articles on this website, but todays article on ketogenic diets is off the charts incorrect. I own 2 diets center and my clients have lost over 1200 every month for the last 2 years so my opinion is based in real life results not half researched articles. When the body goes into ketosis it begins making a natural appetite suppressant which will decrease the average persons hunger by 25%. Second your bodies preferred source of energy is carbs and when you have over 40-50g a day the bodies main fuel source is carbohydrates not fat, but when you take carbs to below 40 and enter ketosis the body uses fat as its main source of energy. All of my clients (over800 last 3 years) are in full blown ketosis and get their body fat and muscle gain or loss measured every 7 days. Clients who have “cheated” on the diet by having a handful of nuts everyday have ALL experienced significant less fat loss for the week because the body popped out of ketosis and began using carbs as its main source of energy while experiencing a significant increase in hunger. There is absolutely no science that will ever prove a low carb diet will allow the human body to lose as much fat as it does while in ketosis all else being equal. If you would like to test my fact based science in real life let me know I am willing to bet you 25,000 that one will achieve greater fat loss, while in ketosis than being on a low carb diet.