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The best way to do this is by following a cyclical ketogenic diet. This way you will gain the health benefits of ketosis and carbohydrates on the same diet. If you use carbohydrates as a way to fuel intense workouts or replenish your body’s depleted energy stores, then you can get the most out of your body without any negative side effects - good. Carbohydrates are generally avoided on a ketogenic diet, but they can be utilized with hard workouts that push your body. To follow a ketogenic diet properly you must restrict daily carbohydrates to around 20-30g of net carbs (net carbs are total dietary carbohydrates minus the total fiber). It stops when I quit eating sugar and carbs again. During an extended period of time when carbohydrates are restricted (like during sleep, fasting, or the ketogenic diet), your body relies on stored glycogen to keep your blood sugar levels stable. When glycogen is depleted, your body must rely on dietary protein and muscle protein for energy. This finding confirms that gluconeogenesis can lead to muscle loss during endurance exercise. If you are new to exercising or only do endurance training, a targeted ketogenic diet may be a better option for you.

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