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When you are ready to get started on your journey, our beginner’s guide to the ketogenic diet will give you the information you need to follow the diet properly. The athletes were fed a strict diet of green vegetables, olive oil, and high-quality proteins (fish and meat). High-intensity athletes and exercise trainers, however, may experience a decrease in explosive power while they adapt keto. High-intensity exercise requires glucose. This is a variation of the ketogenic diet that requires you to eat a strict ketogenic diet for 5-6 days to get the benefits of ketosis and a higher-carb diet 1-2 days a week to restore glycogen levels and help improve high-intensity exercise performance. Eat enough protein. For example, to gain muscle the body requires around 1.0 - 1.2 grams of protein per pound of lean body mass. But this doesn’t mean that you should eat 100 grams of protein at one meal - this will rapidly decrease your ketone levels. That being said, you probably don’t want to sit down and eat 150g of protein in one sitting, as this can bring you out of ketosis.