Fuel Your Body The Right Way
If you are able to adjust your workout regimen and stay low on intensity level, thats great. You may not need any adjustments on your diet side to accommodate your physical activity.
But if you need to up your workout intensity, its inevitable you adjust your diet slightly.
What that means is, you may need to take in additional carbs before and after your workout to fuel your body right.
It doesnt mean you eat a normal diet on your workout days.
It means that you need to up your carbs just enough to fuel your workout while keeping your body in ketosis.
Though exactly how much carbs to add to supplement for the workout is different per person.
If you need a starting point, start with 15-30 grams of carbs 30 minutes before your workout. Also a similar amount of carbs 30 minutes after your workout to aid your recovery.
Try out different levels of carbs intake around your workouts to see what keeps you in ketosis.
And be sure to stick to your regular keto diet and keto macros when you are doing a low-intensity workout.
How Keto Diets Affect Energy Levels
As we mentioned earlier, the whole point of the keto diet is to encourage your body to enter into a state of ketosis.
Whats ketosis again?
Well, to put it in its most basic terms, ketosis is the process of your body turning from a sugar burner to a fat burner.
Okay, so how does that relate to the question of does keto work without exercise?
Its directly related!
The way your body transforms nutrition into energy drastically affects how you lose weight.
And, as were about to find out, this is the key as to why keto is a fantastic tool for weight-loss, but a problematic nutrition programme if your undergoing intense training.
Eating Less And Exercising More
Dont! When the goal is fat loss, a common misconception is to restrict calories while also adding in more exercise, typically cardio, in an effort to lose as much weight as possible. This is not a helpful nor healthy approach to weight loss on the ketogenic diet.
Some side effects of this are an increase in chronic inflammation and even the accelerated aging of your cells. Its simply not a sustainable way to lose weight and can hurt your body in the end.
By eating nutritious whole foods that are also low in carbs along with a moderate amount of protein and high-fat foods, you will naturally eat less because of this diets appetite-suppressing effects. And then of course, weight loss will come.
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Understand The Purpose Of Training
Lifting in the gym isnt a competition. Youre not being paid. The whole point of lifting weights, running sprints, and doing low level aerobic activity is to get better at doing those things. Its not about winning every workout. Thats what training isaccepting paltry results with the assurance that youre getting better. Think about it.
When you add 50 pounds to the bar, its harder. The bar moves more slowly. You cant do as many reps. From your brains perspective, youre suddenly weaker. Yet, its the best way to get stronger in the long run.
When you try a new sport or physical activity, youre no good. Youre a beginner. People youre sure you could trounce in your preferred activities are destroying you. This doesnt mean you should give up. It means you have to get better. And if you stick with it, you will get better.
When you train on your newly keto diet, think of it like youre increasing weight, upping the intensity, or learning a new sport. Youre not weaker. Youre not getting worse. The training is getting harder. The pain is increasing. And, although it might not feel like it right now, youre going to be better off in the long run.
Once youre fully fat-adapted and able to utilize fats, ketones, and glycogen, youre going to be an unstoppable force.
Okay, thats short term. What about long term?
What Is The Keto Flu
As your body reaches ketosis, you may experience what is known as the keto flu in the first few days after drastically cutting the carbs in your diet. These flu-like symptoms may include, according to Intermountain Healthcare:
- Brain fog and difficulty concentrating
- Stomach aches
- Stomach issues like diarrhea or constipation
- Trouble falling asleep
Some people won’t experience any of these symptoms, while others will have them for less than a week. A small percentage may have symptoms for up to a month. Starting with a traditional low-carbohydrate diet before transitioning to a keto diet may help lessen the side effects.
Drink lots of water to ensure you stay hydrated. Sipping on chamomile tea at night can make it easier to increase your fluid intake and relax before sleep. This type of tea is recommended on the keto diet.
Make sure you eat enough fats from foods like avocados, fish and egg yolks, says Intermountain Healthcare. Not doing so may worsen your symptoms.
Taking an Epsom salt bath before bed will not only help relax your muscles but may also improve electrolyte absorption, so that’s an option to consider.
Exercise and ketosis don’t always mix at first. Give your body a chance to adjust before jumping into a workout routine. Talk to your doctor if you experience any signs of the keto flu to ensure your ketone levels are staying within a safe range.
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Benefits Of Exercise And Keto On Diabetes And Heart Health
Combining exercise with a ketogenic diet can be useful in terms of controlling blood sugar levels, reducing insulin resistance and losing weight.
The ketogenic diet is designed to burn body fat and adding exercise on top can help to accelerate the process.
The benefits of going low carb or ketogenic dont stop at fat loss or better glucose control. Following a ketogenic diet and exercising can also help maintain balanced cholesterol levels , especially higher levels of protective HDL cholesterol.
Whilst ketogenic diets are these days acknowledged as being beneficial, there is currently a lack of research studies examining just how beneficial the combination of exercise on a ketogenic diet is.
Understanding The Exercise Types
There are many different types of exercise, each of which impacts the body a little differently and relies on different energy systems. The two primary categories of exercise well discuss in this article are resistance training and endurance training since these types of exercises are most impacted by working out while in ketosis.
Each of these exercise types can be further broken down as follows:
- High-Intensity Interval Training: Also known as HIIT, this is a high-intensity-exercise type of cardiovascular training that is short in duration but high in intensity and repeated after bouts of rest. An example of HIIT is sprinting for 10 to 20 seconds followed by one minute of rest, repeated for multiple rounds.
- Low-Intensity Steady State: Also called LISS, this training is the opposite of HIIT. Its long in duration but low in intensity. An example of LISS is a 30-minute jog.
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Exercise And Keto Everything You Need To Know
Many individuals on a ketogenic diet are looking to improve their health and fitness, and in the long-term, the ketogenic state will certainly help to bolster ones stamina and increase ones overall strength. In the short-term, however, newcomers will need to be cautious about over-exercising, as the body needs time to adjust to a new source of energy. High-intensity, high-impact exercises can have a deleterious effect on individuals who are just beginning their keto journey.
Although over-exertion is a potential risk to keto newbies, it does not mean they arent allowed to exercise. On the contrary, low-impact exercises, designed appropriately, can help to advance the benefits of keto at a faster rate. Before we go into greater detail about the best exercise plan for keto newcomers, lets look at what exactly keto does to the body and how it impacts physical activity.
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The Type Of Workout Matters
Even after the keto flu has run its course, high intensity workouts like HIIT, sprinting, or weightliftingall exercises that require quick bursts of energywill still be more strenuous , says Sarah Gawron, CSCS, at Epic Hybrid Training and Solace. Again, because fat isn’t as readily available to muscles for energy as carbs are.
You’ll also likely get tired during those workouts quicker than usual. You may find you have less endurance during exercise and hit a wall earlier in your workout, says Palinski-Wade.
This doesn’t mean you need to hang up your leggings for good, though. Low-intensity aerobic exercises can be your new BFF, says Gawron. That means yoga, jogs, and bike rides will be easier on your body as it uses fat as its main source of energy. And make sure to take it easy at first. “Generally, a low-to-moderate intensity, short duration workout would be most appropriate for the first week or two when beginning a keto meal plan, she says.
That means instead of heading straight for the 20-pound weights and diving into your go-to back exercises, Palinski-Wade suggests making adjustments in the beginning .
Little To No Exercise
Exercise is an important part of staying healthy. Exercise also stimulates the bodys metabolism and burns calories. It is, therefore, a great tool for dieters.
Exercise may be especially important on a keto diet, as the high fat foods that a person eats contain many calories. Burning calories through exercise can help a person reach their desired weight.
2012 study notes, stress can cause changes in hormone levels, which can lead to weight gain or difficulty losing weight.
Chronic stress may also cause people to crave comfort foods. These foods add extra calories to the diet.
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Does Exercise Speed Up Weight Loss In Ketosis
While you can lose weight on a ketogenic diet without any formal exercise, there may be reasons why you should incorporate exercise to speed up weight loss on keto, in addition to many other benefits exercise offers.
Exercise can help speed up weight loss while following a keto diet by increasing calorie expenditure and building muscle, which raises metabolism. Exercise can also help establish ketosis quicker, prevent muscle loss, and offer many additional health benefits.
I get it. I wish I could buy exercise in a pill too.
Just hear me out, and then decide whether or not adding exercise to your ketogenic diet is worth it to you.
In this article, I’ll go over the benefits exercise will have while following a ketogenic diet, what forms of exercise you should do, and a practical approach to getting started.
I’ll even play devil’s advocate and let you know why exercise may not be all that it’s cracked up to be.
The First Few Weeks On Keto Are Not A Good Time To Try A New Workout
“Keep doing what you are doing,” advises Bergeron. This is mainly because of the first pointmost people don’t feel so great at first on keto. When extreme, this initial icky period can be dubbed the “keto flu” thanks to its flu-like grogginess and stomach upsets, which generally pass within a few days to a couple of weeks. Still, it’s probably not the best time to try out a new class or go for a PR. “I always recommend that my clients limit the variables when they do something different,” says Bergeron. “If you change too many things at once, you won’t know what worked and what didn’t.”
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Best Exercises For Weight Loss
An exercise program that combines weight training, LISS , and HIIT is typically the most impactful for weight loss.
Weight training increases dense, lean muscle mass, which is often lost during periods of caloric restriction. In addition, that increased muscle mass helps you to work harder and move faster during aerobic training, which leads to an increased amount of fat and calories burned.
LISS is a specific form of aerobic exercise that pushes you just hard enough to rev up your metabolism, but at a low enough intensity that you can maintain a workout for 60 minutes or more, maximizing calories burned.
HIIT is a form of anaerobic exercise involving intense cardio in short bursts of 10 to 60 seconds that increases the bodys resting metabolic rate, meaning that regular HIIT sessions help you to burn more fat even when youre at rest.
Note: Weight training may temporarily result in an increase in scale weight, due to the increase in muscle mass. When this occurs, its better to judge your body recomposition progress by inches and how your clothes fit.
Do You Have To Workout While On A Keto Diet
Do you need to workout while on a keto diet? If youre following a ketogenic or keto diet, you are most likely aiming to reap some of the promised health rewards such as steady energy throughout the day, more even blood sugar levels, and weight loss.
When your body is in ketosis, this means youre burning fat as your primary source of fuel instead of using carbohydrates.But do you want to work out while on a keto diet? Should you, even?
Some say that a keto diet can enhance endurance, while others say that it drains your energy while exercising and can make it more challenging to build muscle.
Heres what you need to be aware of before deciding if you should be exercising while on a keto diet.
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Weight Lifting On The Ketogenic Diet
Strength, power, and muscle mass can all be increased while you are on the ketogenic diet. Whats even better is that you can improve them all at the same time with the same workout program.
Remember how earlier we discussed that the body doesnt require glucose for activities that last fewer than 10 seconds long? This is because we rely on stored ATP and creatine phosphate to fuel these quick and intense muscular actions. As a result, carbohydrate restriction will not impair these brief, max effort muscular contractions.
What does this mean for weightlifters? That it is possible to improve strength, power, and muscle mass on keto by doing sets that last no longer than 10 seconds.
In other words, a weightlifting program that prescribes five or more sets of five or fewer reps per exercise is an ideal approach for keto weightlifters who are aiming to increase strength and power.
Recent research suggests that lower rep sets can be used to maximize hypertrophy as well. Thats right your muscles dont need you to do 8-12 reps in order to grow. What your muscle needs to grow is the appropriate volume , and for that volume to increase every week . For a more precise breakdown of how to design a muscle building program while you are on keto, read through our comprehensive guide to bodybuilding on the ketogenic diet.
Carbs Exercise And Keto
When youre working out on keto, the intensity is vital:
- During low- to moderate-intensity workouts , the body uses fat as its primary energy source.
- During high-intensity workouts , carbohydrates are usually the main source of energy.
When youre in ketosis, youre using body fat as your primary energy source. This can make high-intensity exercise a bit more challenging at the beginning of your keto journey. As such, it might have some side effects on your physical performance.
However, there is a solution for those who make anaerobic exercise the core of their activity plan. Its called the targeted ketogenic diet.
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What To Eat On Keto Diet
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