How to Work Out on Keto: The Ultimate Guide
If you are looking for a way to lose weight, improve your health, and enhance your performance, you may have heard of the keto diet. But what is it exactly, and how does it affect your fitness goals? In this blog post, we will explain the basics of the keto diet, its benefits and drawbacks, and how to optimize your workouts on keto.
What is the keto diet?
The keto diet is a low-carb, high-fat diet that can help you lose weight, improve your health, and enhance your performance by putting your body into ketosis — a state where you burn fat and ketones for energy. However, the keto diet can also affect your exercise performance depending on the type, intensity, and duration of your workout. To optimize your workouts on keto, you may want to try one of these strategies: cyclical ketogenic diet, targeted ketogenic diet, or keto-adaptation. These strategies can help you balance your carb intake and ketone production to suit your fitness goals and preferences.
Cyclical ketogenic diet (CKD): This is a variation of the keto diet that involves following a standard keto diet for 5-6 days per week, and then having 1-2 days per week where you increase your carb intake to replenish your muscle glycogen and boost your performance. This can help you maintain or gain muscle mass, strength, and power while still enjoying the benefits of ketosis on the other days. However, this approach requires careful planning and tracking of your carbs and ketones, and it may cause some side effects such as bloating, water retention, and keto flu symptoms when switching between phases.
Targeted ketogenic diet (TKD): This is another variation of the keto diet that involves consuming a small amount of fast-digesting carbs (such as fruit, honey, or sports drinks) before or after your high-intensity workouts to provide a quick burst of energy and enhance your recovery. This can help you perform better and avoid muscle breakdown without affecting your ketosis too much. However, this approach also requires careful timing and dosing of your carbs, and it may not work for everyone depending on their individual tolerance and goals.
Keto-adaptation: This is a process that occurs when you follow the keto diet for a long time (usually several weeks or months) and your body becomes more efficient at using fat and ketones for energy. This can improve your endurance and stamina on keto, but it can also increase your ability to perform high-intensity exercise by increasing your muscle glycogen levels and reducing your reliance on glucose. This means that you may not need to add extra carbs to your keto diet if you are well-adapted and train regularly. However, this process takes time and patience, and it may vary from person to person depending on their genetics, activity level, and diet quality.
Some of the benefits of the keto diet include:
– Weight loss: The keto diet can help you burn more fat and lose weight faster than other diets. This is because ketones suppress appetite, increase metabolism, and reduce insulin levels — a hormone that promotes fat storage [^1^] [^2^].
– Blood sugar control: The keto diet can lower blood sugar levels and improve insulin sensitivity, which can prevent or manage diabetes and metabolic syndrome [^3^] [^2^].
– Brain health: The keto diet can boost brain function, memory, mood, and cognition by providing a steady supply of ketones — a preferred fuel for the brain. The keto diet may also protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s [^2^] [^6^].
– Heart health: The keto diet can improve cardiovascular risk factors such as blood pressure, cholesterol, triglycerides, and inflammation by reducing carbs and increasing healthy fats .
– Epilepsy: The keto diet was originally developed as a treatment for epilepsy, a neurological disorder that causes seizures. The keto diet can reduce the frequency and severity of seizures in children and adults with epilepsy .
How to follow the keto diet?
There are different types of keto diets, but the most common one is the standard ketogenic diet (SKD), which consists of 70% fat, 20% protein, and 10% carbs. This means that you need to limit your intake of grains, bread, pasta, rice, potatoes, fruits, legumes, sweets, and other high-carb foods. Instead, you need to focus on eating foods that are rich in fat and moderate in protein, such as:
– Meat: Beef, pork, lamb, chicken, turkey, etc.
– Seafood: Salmon, tuna, shrimp, sardines, etc.
– Eggs: Whole eggs or egg whites.
– Dairy: Butter, cheese, cream, yogurt, etc.
– Nuts and seeds: Almonds, walnuts, pistachios, sunflower seeds, etc.
– Oils: Olive oil, coconut oil, avocado oil, etc.
– Avocados: Whole or mashed.
– Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini, cucumber, etc.
– Berries: Strawberries, blueberries, raspberries, etc. (in moderation).
To enter ketosis faster and stay there longer, you may also want to supplement with exogenous ketones — synthetic ketones that can raise your blood ketone levels and mimic the effects of the keto diet .
How to work out on keto? The keto diet can have different impacts on your exercise performance depending on the type, intensity, and duration of your workout.
In general, the keto diet can enhance endurance exercise — such as running, cycling, or swimming — by increasing your fat-burning capacity and sparing your muscle glycogen stores . This means that you can exercise longer and recover faster on keto.
However, the keto diet may impair high-intensity exercise — such as sprinting, weightlifting, or HIIT — by reducing your power output and explosive strength . This is because these types of exercise rely heavily on glucose for energy, and the keto diet limits your glucose availability.
To overcome this challenge, you may want to try one of the strategies mentioned before:
Cyclical ketogenic diet (CKD)
Targeted ketogenic diet (TKD
Since each of them can guide you to a better successful meal and diet plan, you can succeed in your keto diet journey
In Conclusion: The keto diet is not only a powerful tool for weight loss and health improvement but also a potential way to boost your fitness and performance. By understanding how the keto diet affects your exercise performance, you can choose the best strategy to optimize your workouts on keto. Whether you opt for a cyclical ketogenic diet, a targeted ketogenic diet, or keto-adaptation, you can enjoy the benefits of ketosis while still performing at your best. Remember to always consult your doctor before starting any new diet or exercise program, and listen to your body’s signals along the way. Happy keto-ing!
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1. nerdfitness 2. healthline 3. perfectketo 4. webmd