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The keto diet is essentially a lower carb version of a low carb diet. An October 2016 study from The Journal of Clinical Endocrinology Metabolism followed 20 obese adults, who were put on a low calorie keto diet, lost an average of 40 pounds over four months. This episode isn t about stopping you from working out. Studies are often focused on short term ketosis , which could result in adverse performance in athletes who have not become fully Keto adapted yet.