Pick your meal plan here –
Subscribe to this channel here –

The Keto Diet is a popular method of eating that is used when people want to burn fat and lose weight. In this video, I’m going to review my thoughts on the sustainability of this eating plan and help you to decide whether it is right for you. You will have to evaluate what your short and long term goals are for getting ripped and I will help you to do that.

First it is important to understand where the ketogenic diet comes from. It is actually an old school diet approach that has been around for a long time. The concept is for you to dramatically switch the proportions of macronutrients that make up your daily caloric intake to shift the body from relying on glucose for its primary fuel source to ketones.

Glucose from carbohydrates is the number one preferred source of fuel for our muscles and brains. In fact, there are certain areas of the brain where glucose is the only source of fuel that can be utilized to provide peak functioning. When you follow a keto diet, you cut your carb intake down to 5% or less of your total daily calories. All of the carbs that you do eat come from green leafy vegetables while great care is taken to avoid starches like rice, potatoes, pasta, oatmeal, beans, etc.

The bulk of your diet comes from fats and proteins. This means that when you are following a ketogenic diet that you are relying on lots of meats, fish, eggs, nuts, seeds, heavy cream, oils, etc. Even healthy foods like fruit are excluded. Foods rich in fiber would also be excluded if they fall in the starchier category named already.

So the idea is to gradually make your body rely on ketones for fuel. While this may be a more efficient energy source it definitely does not come without some repercussions. The biggest of which is the depletion of your body’s stores of glycogen. Glycogen is the stored form of glucose and is kept inside your muscles primarily and broken down for energy when training. If your glycogen levels are depleted it becomes very hard to train intensely.

Even if you do find a way to increase your energy and intensity to train hard, it often results in an increase in cortisol as this presents an increased stress to the body due to the insufficient fuel depots. Both the increase in cortisol and the decreased glycogen can significantly and negatively impact your body’s ability to preserve lean muscle let alone build new muscle tissue.

Many will say that they lose lots of fat when on a ketogenic diet. It is true that you will see rapid weight loss when following a keto diet (making it a perfect option for those that need to fit into a certain outfit and time isn’t on your side). That said, fat loss is a minimal part of the equation. The reason you are losing lots of weight but not necessarily fat is that along with the glycogen depletion comes a lot of lost water.

When carbohydrates are minimized, the hydro portion or water is lost as well. This is why what appears to be many lost pounds on the scale when following a keto diet doesn’t necessarily mean permanent loss. Along those same lines, the very fact that a ketogenic diet is based on deprivation and near exclusion of dietary carbohydrates often leads to this being a solution that is not sustainable.

The real question you have to ask yourself if whether you can maintain whatever diet you follow for life. I believe in long term, permanent weight loss solutions that let you lose body fat while still allowing you to build muscle. If you are looking for a meal plan that allows you to do both and is the same exact one that I use to stay ripped year round, head to and get the ATHLEAN-X Training Systems.

For more diet videos and the best meal plan for fat loss and muscle growth, be sure to subscribe to our channel here on youtube at


  1. Keto for short period of time. Excuse me. That lost is all water!!!
    And you don't go into ketosis in a short period without getting the keto flu. Keto is a lifestyle, it needs your commitment not short term. It's either u r all in or out.
    I wonder if you have tried keto before even commenting n preaching here.
    Please try keto first then u comment.

  2. The Essential Keto Cookbook (Physical) – Free + Shipping
    The physical version of the Essential Keto Cookbook with 100+ Keto recipes including breakfast, appetizers, entrees, desserts, drinks, and snacks. Net-carb, fat, protein, and calorie count for every recipe. Enjoy recipes like Creamy Breakfast Porridge, Fiery Buffalo Wings, Mini Burgers, Jalapeño Corn Bread, Fish Tacos, Popcorn Shrimp, and tons more.

    The book is 100% FREE to buyers, they just have to pay for shipping. Limited quantities while supplies last.👇

  3. I guess with 11 million subscribers it’s unlikely you will even see this or have time to read or answer it, but maybe someone else who can give useful information will answer.

    Since I was a teen my weight has been slowly raising even though I kept doing the same sports activity (2-3 times a week, plus I'm active at work 5 days a week). Around two and a half years ago I hit 103 Kg, which I had to see as a warning so I had to rethink things.

    I changed my diet to be a lot more healthy (more vegetables and less bread, rice, pasta, and potatoes) for the last two and a half years while I kept the same sports activities. But after 1,7 years I had only lost 4-5 Kg maybe some more muscle mass. I did look a bit less fat but clearly needed to lose more weight.

    After the Corona pandemic started I lost weight fast, even though I tried to do a lot of gymnastics and found my old hand weights to use at home. In the first two months went down to 93 Kg, most likely I lost a lot of muscles, but I did look less overweight.

    Then in the summer, I did a lot of snorkeling, some biking, walking and using the weight, and I did get back to 98-99 kg, and I clearly looked more fat.

    Then 3 months ago I bought a spinning bike to do some drives with high-intensity sprints and I opped the rest of my training, mostly to build muscle mass to lose fat that way. I did HIIT bike runs, squats, and other exercises for the legs, and upper body and arms swapping so I did either every other day(1 – 1,5 hours a day). I did lose some weight as I went down to 96 kg, but my body fat stayed the same, so I lost just as much muscle as fat. But I might have overdone it as I got a tennis and golf elbow on my right arm. That limited what exercises I could do. I was really frustrated with the results of all my effort for all that effort.

    That's 1,5 months ago, I kept doing what I could with the elbow, but didn't really see any improvement in the numbers or my performance from then to a weak ago, and my elbow seems only to get slightly better even though I have taken ibuprofen, iced it, stretched it and done some exercises for it.

    Then a weak ago I decided to do a KETO diet and lost 1,5 kg in a week. That's positive enough my plan has the whole time been to get down under 90 kg at least and maybe 85 kg, then I can accept it starts to go more slowly. Depending on muscle mass I should end around 80-85 kg I think. But again I seem to lose more muscles than fat, and my performance is clearly worse, my sprints have gone down 15% in wats and I get far more exhausted from the rest of the training.

    That's how I found your video, trying to find answers.

    That makes me end up with the following questions:

    Should I stay on the Keto diet, or will I just take the weight on again after? Does it make sense if I keep training more and death more healthy as before I went on the Keto diet?

    Should I just focus on building muscles to burn more energy, even if I gain weight, and then expect a weight loss later? If I go on a diet later I’ll lose muscles again, right?

    Should I focus on losing weight first and then building muscles after?

    Should I expect the energy level keeps being this low if I'm on a KETO diet or will it get better over time?

    I take Amlodipin for high blood pressure, something I hope to drop when I have lost weight, it lowers my bodies water content, I think it might be a problem for losing fat or building muscles as I see many places that I need to stay hydrated. Should I talk to my doctor about changing it to something else or dropping it?

  4. I've never been a fan of diets for the exact reason Jeff states, there is no one formula that will work for everyone period. But I want to add that I have been watching this channel for a couple of years and at age 48 I am in the best shape of my life and I can honestly say this channel has made a difference for me. I think it's important to have two things when trying to get in shape, motivation and the discipline/intelligence to do your own research and find/try different things until you find what works for you.

  5. So I keep hearing people say that ketones are produced to use as fuel for the body. My understanding is that ketones is a waste product produced by the breakdown of fat into glucose. Glucose is the only fuel the cells and the Brian uses…..not ketones….and if these build up in the body it causes ketoacidosis which is an medical emergency.

  6. I just went through a news that an actress from my country who followed keto diet had kidney malfunction and passed away…
    Keto might give you the result u need, but its like expecting your body to behave exactly opposite than how its supposed to… give the damn carb that your body needs…i mean, you cant expect a car to drive smoothly using water as fuel.

  7. I disagree with cutting the vegetables. Anybody who promotes healthy keto says you should eat 7-10 cups of veg per day. Yes its carbs but you subtract the amount of fibre in those carbs to get your count. Flour and Sugar based carbs have no fibre.Jeff its like you're misrepresenting the diet saying we only eat fat.

  8. I have been on A keto/carnivore diet for a few years now and it's not all about weight loss. I am an older man that was having problems with rheumatoid arthritis that is genetic, the diet has more than alleviated the problems and I am back to being active again with very little to no pain or inflammation in my joints. You have to find out what works for you as an individual and what your genetic predisposition responds to. For me sugar, carbohydrates and nightshades would wreak havoc on my knees and hands, once I eliminated these things from my diet and balanced the types of fats, proteins, minerals and trace minerals that I ate my health improved tremendously.

  9. As for the effectiveness of building muscle mass, it is definitely a carbohydrate diet + protein
    no. 1.!


    With health, it's a little different. A carbohydrate and high-protein diet is not entirely healthy positive in the long run … (if we take an adult).

    Ketosis has a huge application in life, if you take it as a tool, but not for building muscle and sports performance. Ketosis is a tool for regeneration to prepare, to cleanse the body.
    Ketosis is a tool that is excellent before the period of building muscle mass where you will be on a predominantly carbohydrate diet with plenty of quality protein. Ketosis is literally a biohack tool.

    How is it in nature?

    Animals in the wild are found in ketosis during periods of food shortage. It is, for example, the winter season …
    They are in idle mode. Their body regenerates, prepares in spring and summer when they are not in ketosis, because there is enough food, but mainly mating takes place. For example, bears mate from May to August. It is a period when they must gain enough fat to survive the winter again. The bear gives birth in January, February and needs fat stores for her little ones to be able to breastfeed. Do you know what makes fat the best?
    From fructose. Blueberries, raspberries and strawberries are also food for bears in the summer season.

    "Sugar is a great servant, but a very bad lord."

    If you know how to control it properly, it will bring you benefits such as strength, muscles, endurance ….. If not, he will bring you to the grave 100% and kill you.

  10. Cut out as much sugar and processed carbs as you can. Low carb works well for me. You’ll lose weight and it should reduce insulin resistance and inflammation. Some people need to go full keto to reduce their A1c and control type II diabetes.

Leave a comment