I mean carbs are our primary fuel source...
Not Exactly
It depends on the Energy System you are using...
Phosphagen Energy System
Adinosine Triphosphate (ATP) is the primary source of fuel for the Phosphagen Energy System.
Limit Strength, Power and Speed Movements that are between 10 - 15 seconds, less than 30 seconds, use ATP.
Neither glucose nor ketones are used.
Glycolytic Energy System
This system utilized glycogen.
Sports that involve moderate intense activity for 30 second to 2.5 minutes appear require glucose/carbohydrates.
However, research by Rachael Gregory with Cross Fit Athlete, indicated that a "Keto Adapted" athlete performed just as well.
Oxidative Energy System
The Endurance Athlete's diet dictates the amount of glucose vs ketones they use for energy.
Endurance Athlete on a High Carbohydrate Diet are more dependent on glucose/carbohydrates.
Endurance Athletes on a Ketogenic Diet utilize more ketones/body fat for fuel, while preserving muscle glycogen.
there’s a reason the body wants to turn everything into sugar...
The Path of Least Resistance
The reason the body turn everything into glucose is that it is easier. Converting fat into ketones require more work.
The body essentially doesn't want to work any harder than it has to.
I think 50g-100g is a good range of carbs to aim for when your macro focus is on fatloss
Calories In, Calories Out
Decreasing carbohydrate intake helps to some extent.
However, weight loss, no matter what diet you chose, is all about decreasing your caloric intake.
...when it comes to muscle building - you’ll wanna amp up those carbs
Misconception
Weight gain or weight loss is driven by being in either a calorie surplus or calorie deficit.
One of the ironies is that many individual believe a Ketogenic Diet is a weight loss diet, no matter how many calories you consume, which isn't true
By that same token, many individual believe that you cannot gain weight/increase muscle mass on a Ketogenic Diet, which isn't true.
My Experience
Due to a metabolic condition, I've been on the Ketogenic Diet for over three years.
I have lost weight on the Ketogenic Diet by decreasing my calorie intake. I initially lost 17 lbs.
I have also increased my body weight by consuming a surplus of calories. That required that I dramatically increase my fat intake, moderately increase my protein intake and maintain my carbohydrate intake at 50 gram per day or less.
I ended up gaining back the 17 lbs that I'd lost by simply increasing my calories, primarily with fats.
...do what works for you and whats sustainable for you.
Exactly
The issues with the Ketogenic Diet are...
1) Lack of Knowledge: The majority of individual lack knowledge on how to implement it. Most input the diet incorrectly. They never achieve ketosis. Thus, they are never on the diet.
2) Too Restrictive: The Ketogenic Diet is very restrictive and hard to maintain/sustain. The harder you make something, the less likely someone is going to adhere to it.
3) Training: Training on the Ketogenic Diet requires a different approach to training. A Ketogenic Training Program that caters to the Phosphagen and Oxidative Energy System is one of the keys for success.
As you said, the best diet is the one you can life with.
Kenny Croxdale