Athletes who follow low-carb high-fat diets can burn fat much faster during exercise—over 1.5 grams per minute—compared to athletes on regular high-carb diets who only burn 0.3 to 0.6 grams per minute.

When people switch to a low-carb, high-fat diet, their bodies can burn fat for energy during harder workouts that would normally require carbs, whereas on a normal diet this switch happens at easier exercise intensities.

Switching to a low-carb, high-fat diet makes your body burn fat for energy much faster—going from burning 0.50 grams per minute to 1.40 grams per minute in just 5 days—and this effect goes away when you switch back to a high-carb diet.

When endurance athletes do high-intensity interval training at very hard effort (over 85% of their maximum oxygen capacity), they burn fat at extremely high rates - about 1.58 grams per minute on average, with some burning over 1.85 grams per minute. These are the highest fat-burning rates ever measured in people.

After months of eating mostly fat and very little carbs, elite endurance athletes can burn fat much faster during long races, helping them save their body’s limited sugar stores for when they need a final burst of speed.

You can’t just switch to a low-carb, high-fat diet and expect to perform better in endurance sports right away—it takes months for your body to adjust and start burning fat efficiently.