Fat is no longer considered "bad" for you. How many of you think of fat, which is just a macro, as bad or something that will make you fat? Don't worry, I did too, until I learned that my body handles fat better as a source of fuel and energy. I am not sure where the concept of "fat makes you fat" is finally phasing out.
Fat as a macronutrient is important for your health. Eating fat from healthy sources can have a positive impact on your health and brain function. Now that fat is being accepted into nutrition more regularly, ketosis is now a popular form of nutritional eating. Ketosis is having your fat sources high and your carbs lower which allows your body to utilize fats for fuel.
Let's go to the beginning, ketosis is switching your body from using carbs as fuel to using fats as fuel. When you need energy, your body will first pull from glycogen or your carb stores. If you are always refilling your carbs your body is going to keep pulling from that source of energy. In order to enter ketosis you need to eat a low carbohydrate diet and deplete your muscles of glycogen.Once all of the glucose is depleted then our body will look to fat for energy.
Are carbs needed for performance? It depends on your goal and what type of athlete you are. There is not a one size fits all protocol for your nutritional strategy so try to find one that works for you and your body. For most strength-building exercises, short bouts of intense effort will call upon the creatine-phosphate energy pathway. That pathway does not rely on carbohydrates or fat but instead relies on amino acids. If you are trying to build strength, taking a creatine supplement when in ketosis is a good idea.
Ketosis can help you maintain and increase your strength. It is also a great tool if you want to lose body fat. But it is not for everyone. Women typically have a harder time getting to ketosis, and may feel more adverse symptoms as their body switches from carbs to fat for fuel. Remember that you are an individual. Find what works best for you while eating high quality ingredients.
reference: Breaking muscle