A 2017 study published in The Journal of Physiologyfound keto hurts athletic performance more than a high-carbohydrate diet or one that includes periods of high carbs and low carbs. On those higher-carb days, Devine recommends sticking to healthy carbs with low amounts of sugar rather than going on a full-blown carb binge. The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. With the emphasis on high fat, low carb foods, some key nutrients may be less abundant if you're following a keto diet and trying to stay in a state of ketosis.
