How is the keto diet harmful for bodybuilding?

Author: Tkachenko Sergey - Master of sport in bodybuilding.
2015-05-05

The keto diet is a diet high in protein and fat and has virtually no carbohydrates. It's also known as a low-carbohydrate or carbohydrate-free diet.

During this diet, our body derives energy from fat. The primary source of energy for our body and brain is glucose, formed from the processing of carbohydrates. However, when carbohydrate intake is insufficient, the body taps into fat tissue and protein compounds for energy, resulting in the production of ketone bodies. Ketone bodies can also be used as an energy source for our body, but the issue is that they are quite toxic and harmful.

It’s no secret that in bodybuilding, there's a common belief that the keto diet is a panacea for fat. However, this is not true. The keto diet can be detrimental to our muscles as it triggers a catabolic process, which intensifies over time. Ketone bodies can poison our bodies, and this is not a myth – many people have likely experienced acetone poisoning in their everyday lives.

If you study the diets of famous bodybuilders, you may be surprised by their food choices. For instance, if you look at the diet of the well-known Ronnie Coleman, you'll see that he always eats sweet potatoes and cornbread, and there are many legumes in his diet. He even adds crumbled bread to his protein shakes, and yet he is an eight-time Mr. Olympia. Who would have thought he could eat like this and still achieve such a physique?

And don’t fear fats in your diet; they are very beneficial. Yes, they are quite calorie-dense – 9 calories per gram of fat – but they are packed with vitamins and healthy fatty acids. Fats can also trigger ketosis, so it’s essential to keep your intake within 15-20% of your total caloric consumption.

How Acetone is Produced

Acetone is produced during the breakdown of fats and proteins. Consequently, while on a diet, the body generates ketone bodies. They form as a byproduct of fat and protein breakdown, and when present in large quantities, they can lead to toxicity, which I mentioned earlier.

During the breakdown of fats and proteins, the following types of acetone are produced:

• Acetone
• Acetoacetic acid
• Beta-hydroxybutyric acid

Symptoms of Acetone Intoxication

• Headaches
• Acetone odor on the breath
• Acetone odor in urine
• Drowsiness
• Weakness
• Elevated temperature
• Vomiting
• Abdominal pain
• Dehydration
• Yellowed tongue

How to Detect Acetone in Urine

You can detect acetone at home using special tests available at pharmacies, such as "Ketostix" or "Acetone-Test." The normal acetone level in urine ranges from 0.01 to 0.03 g per day. The tests will also indicate the normal range and degree of acetone presence through color strips. Instructions will provide detailed information on how to use the tests.

Cons of the Keto Diet

1. This diet is harmful to the kidneys and liver, as the presence of ketones increases blood acidity.

2. Ketone bodies suppress appetite during a low-carbohydrate diet. While this can be seen as a benefit, at what cost? Damaged kidneys and liver. Is it worth it? Of course not.

3. The keto diet negatively affects men as well. It deteriorates sperm quality, which is especially problematic when trying to conceive a child. This is yet another reason to abandon it.

4. I personally resorted to this diet at the beginning of my journey, but over time I realized it wasn't worth it, as I experienced all the downsides of ketosis firsthand. This included chronic fatigue, joint pain, and skin issues. I struggled to train effectively in the gym and dealt with constant stomach disturbances, all due to elevated acetone levels. Yes, I lost noticeable weight, but along with fat, I also lost the muscle mass I had worked so hard to build.

5. Whether on a diet or bulking, it's essential to consume plenty of protein. However, you must not eliminate carbohydrates completely. Carbohydrates provide true strength and energy for training. On a keto diet, you will gain nothing but toxins, poor well-being, and a persistently bad mood.

6. For effective fat burning, the body needs all components of food, not just proteins and fats. For an efficient diet, we should aim for approximately 30% carbohydrates, 15-20% fats, and 50-55% proteins in our total intake. If we want to reduce calories, it should come from fat. If that isn't sufficient, we then cut carbohydrates, but under no circumstances should we eliminate them completely!

Conclusions

Of course, we are all different, and various diets affect us in different ways, so the only way to determine what works for us is through practical experience. And when it comes to the keto diet, it's not as straightforward as it may seem. There are indeed drawbacks, and you cannot escape them. If you choose to follow this diet, it's crucial to monitor ketone levels in your urine.

If you decide to go on the keto diet, thoroughly familiarize yourself with all the symptoms of acetone presence and don’t forget to obtain tests in advance to measure ketone levels in your urine. If the levels are high, it means you need to increase your carbohydrate intake. Balancing your diet is essential. Also, avoid excessive consumption of fatty foods, as they can also trigger the production of ketones.