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They are often in essence an ultra-processed junk food with a “keto” label.” And the labels may even lie. For example, a few years ago a large pasta company was fined $8 million for lying about the carb content of their products. Legumes, such as beans and lentils, are high in carbs too.

Experts are split on whether the keto diet is a good idea. When you eat refined carbohydrates or just too many carbs in general, the blood is flooded with excess insulin, Chang says. What's more, the keto diet might not be as effective for improving sports performance as many athletes think it can. A February 2017 study in Nutrition & Metabolism, which followed 42 athletes, found that a restrictive ketogenic diet can actually negatively impact physical performance, causing faster exhaustion.

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