Macro partitioning
A 30-day ketogenic diet (KD) with adequate protein intake (1.8 g/kg/day) reduces body fat and visceral adipose tissue in semi-professional soccer players without compromising muscle mass, maximal strength, or intermittent aerobic performance.
If you are a semi-professional soccer player looking to lose fat quickly, a 30-day ketogenic diet can work without hurting your strength or performance. Key requirements: 1) Keep carbohydrates under 30g/day. 2) Eat 1.8 grams of protein per kilogram of body weight daily. 3) Maintain your normal training schedule. 4) Use supplements or specific foods to help with adherence and electrolyte balance. Monitor your ketones to ensure you are in ketosis.
In our study, a team of semi-professional soccer players underwent a significant reduction in body weight, body fat mass, waist circumference, visceral adipose tissues (VAT) and extra cellular water (ECW) without negative effects on strength, power and muscle mass.
Why this rating
Randomized controlled trial with a small sample size (n=16) and short duration (30 days), limiting generalizability to long-term effects or larger populations.
Source
Effects of 30 days of ketogenic diet on body composition, muscle strength, muscle area, metabolism, and performance in semi-professional soccer players
Antonio Paoli et al. · Journal of the International Society of Sports Nutrition · 2021
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