Keto diet and training

Keto (very low carb, high fat) helps some people control appetite while losing weight. But carbs are the main fuel for strength and speed work, so performance often drops on keto.

• Fat loss comes from a calorie deficit; keto isn't required.
• Keep protein at 1.6–2.2 g/kg on keto too.
• The early 'keto flu' — water and electrolytes (sodium, potassium, magnesium) help.

With diabetes (especially on medication), kidney or liver disease, or in pregnancy — only under medical supervision.