PLAZMA will really help with the quality of your training (especially if you are doing Crossfit training) and will also allow you to say on a lower carbs diet while still having enough fuel to perform well In he workouts.
To be honest few people can perform well on a low-carbs diet when doing Crossfit… especially when you are fairly heavy. PLAZMA will allow you to fuel your workouts, recover from them and maintain/build muscle while you are staying low carbs the rest of the day.
On a pure low carbs diet, without PLAZMA you will crash pretty fast. And the downside of that to fat loss (besides feeling like crap and have constant cravings) is that the lower your performance is in the gym (especially doing a Crossfit-style workout) the less energy you burn and the lower post-exercise energy expenditure you get.
ALSO… ketosis is not required to lose fat optimally and studies have shown that except for the initial adaptation phase, fat loss is not faster than a balanced diet over the mid/long term. I do believe that lowering carbs is a good way to lose fat fast but being in the physiological state called ketosis is not a pre-requisite for optimal progression.
PLAZMA timed pre and during workout might kick you out of ketosis or it might not (I’ve seen it both ways). Generally the longer you have been in ketosis, the less likely adding pre/during workout carbs is to kick you out of ketosis.
Ketosis is regulated by blood glucose levels. So in theory taking in carbs will elevate blood glucose levels which can take you out of ketosis. HOWEVER if you ingest he right amount pre and during workout these carbs will be burned for fuel so they might only lead to a transient elevation in blood glucose during the session; when the session is over (especially with a training approach like Crossfit that burns a lot of glucose for fuel) your blood glucose levels should be low enough to re-establish ketosis. I personally would not worry about it.
A supplement like INDIGO-3G could help you stay in ketosis by increasing insulin sensitivity which helps regular blood glucose levels (more of the glucose get sucked in the muscles). Taking in 5-10g of leucine after the workout might also help you get back in ketosis faster by increasing insulin production, which will lower blood glucose level (insulin is not always the enemy)… remember that ketosis depends on keeping blood glucose levels low.
There is a common approach to ketogenic diets called Targeted Ketogenic Diet in which carbs are taken in around workout time. The original work used post-workout carbs (which is suboptimal) because it was the way they did things back then. And subjects were able to stay in ketosis if no carbs were consumed for the rest of the day.
AND using carbs POST workout is MUCH morel likely to kick you out of ketosis than using carbs PRE and DURING the workout since in the later blood glucose levels will not rise up as much and for as long.
The caveat if you want to stay in ketosis when using a target ketogenic approach is that you cannot have a full refeed/carb-up at the end of the week like you can wih a regular keto diet. You would need to limit yourself to one carb meal per week, roughly 200g.
But remember that when on a lower carbs diet, it isn’t even necessary to stay in permanent ketosis to get maximum progression.