Working Out And Keto: Friends Or Foes?

The ketogenic diet is a low-carb, high-fat, moderate-protein diet that has been linked to a variety of health benefits, including weight loss, improved blood sugar control, and decreased hunger levels. However, its effect on athletic performance remains controversial. While some claim that the keto diet can boost fat-burning and enhance endurance, others argue that it could drain energy levels and hinder muscle growth. So, can working out hard ruin keto?

High-intensity workouts may be compromised on keto

High-intensity workouts are fuelled by glycogen, which is derived from carbohydrates. The keto diet is low in carbohydrates, which means that the body may struggle to perform high-intensity exercises.

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This can be beneficial for weight loss and blood sugar control, but it may not be optimal for high-intensity workouts.

During high-intensity exercise, the body relies on glycogen, which is a form of stored carbohydrates, for fuel. When following a keto diet, the body has limited access to carbohydrates and, therefore, less glycogen available for high-intensity workouts. As a result, performance during high-intensity exercises may be compromised.

Studies have shown that the keto diet can impair performance in endurance athletes and make it more difficult to perform high-intensity activities such as sprinting, boxing, swimming laps, or jumping rope. The body may also take longer to recover from high-intensity workouts when on a keto diet due to reduced glycogen levels.

However, it is important to note that the keto diet may still be suitable for some high-intensity exercises, such as weight lifting or HIIT workouts, as long as the diet is modified to include more carbohydrates. Additionally, the body may adapt to using fat as a fuel source for high-intensity exercises over time, which can improve performance.

In conclusion, while the keto diet can be beneficial for weight loss and overall health, it may not be optimal for high-intensity workouts due to the limited availability of glycogen. However, with modifications and adaptations, it is possible to perform high-intensity exercises while on a keto diet.

Low-intensity workouts are better suited to keto

The ketogenic diet is a very low-carb, high-fat, moderate-protein diet that can be challenging to adjust to. It is important to know your body and listen to what it is telling you when starting a new diet and exercise routine. The beginning of the keto diet is often the hardest part as your body transitions from burning glucose to burning ketones as its main fuel source. This can lead to symptoms such as exhaustion, lack of energy, brain fog, muscle cramping, and irritability, commonly known as the "keto flu".

To avoid making these symptoms worse, it is recommended to focus on low-intensity workouts during the first week or two of the keto diet. Low-intensity aerobic exercises like rowing, walking, or biking can help deplete your glycogen stores and get you into ketosis more quickly without making you feel terrible. Slower activities like stretching, rolling, and stability work are also great options to start with as you transition into the keto diet. Yoga, which incorporates stretching and stability work, is an excellent choice for moving your body at the beginning of the diet.

Low to moderate-intensity exercises are ideal for optimising the body's fat-burning potential. The body uses fat as its primary energy source during lower-intensity workouts, and since the body is fat-adapted while in a state of ketosis, you will reap even more weight loss benefits. Additionally, studies have shown that ketogenic diets coupled with moderate-intensity exercise can positively affect body composition and enhance the body's ability to burn fat.

While you can still do high-intensity workouts on keto, you may feel more sluggish and experience decreased performance. High-intensity exercises like CrossFit, sprinting, and HIIT require large bursts of fuel from glycogen, which is derived from carbohydrates. Since the keto diet is low in carbs, it is not well-suited for these types of activities. However, if you are set on doing high-intensity workouts, you can try a targeted ketogenic diet (TKD) approach, which involves consuming additional carbohydrates before your workout to boost your energy levels.

Keto may boost fat burn

The ketogenic diet is a high-fat, moderate-protein, and low-carb diet. It is effective for weight loss and is well-supported by evidence. It is very filling and usually does not require calorie counting. Here are some ways a ketogenic diet promotes weight loss by boosting fat burn:

Higher Protein Intake

Some ketogenic diets lead to an increase in protein intake, which has many weight loss benefits. Protein reduces levels of the hunger hormone ghrelin and boosts appetite-reducing hormones, leading to a reduction in calorie intake. Increasing protein intake can also help burn more calories and make it easier to restrict calories and lose weight.

Gluconeogenesis

Gluconeogenesis is a process where the body converts fat and protein into carbs for fuel. This process may burn many additional calories each day.

Appetite Suppressant

Ketogenic diets help you feel full by positively changing hunger hormones such as leptin and ghrelin. This can lead to reduced calorie intake and weight loss.

Improved Insulin Sensitivity

Ketogenic diets can improve insulin sensitivity, which can help improve fuel utilization and metabolism. Insulin also plays an important role in diabetes and metabolic disease. Ketogenic diets are effective for lowering insulin levels, especially for people with type 2 diabetes or prediabetes.

Decreased Fat Storage

Ketogenic diets may reduce lipogenesis, the process of converting sugar into fat. When there is a minimal intake of carbs, fat is used for energy, which can lead to weight loss.

Increased Fat Burning

Several studies have found that ketogenic diets may slightly increase the amount of fat burned during rest, daily activity, and exercise. This can lead to a reduction in body fat, especially unhealthy abdominal fat, which is a risk factor for metabolic disease.

You may experience keto flu

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. It is called the keto flu because the symptoms are similar to the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates.

Symptoms of keto flu include:

• Headache
• Brain fog
• Fatigue
• Irritability
• Nausea
• Diarrhea or constipation
• Muscle soreness
• Sugar cravings
• Stomach or intestinal pain
• Poor focus and concentration
• Trouble sleeping

The keto flu is believed to be caused by a combination of factors, including genetics, electrolyte loss, dehydration, and carbohydrate withdrawal. It is worth noting that not everyone experiences the keto flu, and its occurrence and severity vary from person to person.

The keto flu usually lasts for a few days to several weeks, but in some cases, it can persist for up to a month.

• Ease into the keto diet gradually: Instead of abruptly eliminating carbohydrates, try starting with a typical low-carb diet and gradually transition into the full keto diet. This gives your body time to adjust to the new way of eating.
• Stay hydrated: Drink plenty of water to combat dehydration, which is common when starting a keto diet due to the reduction in glycogen stores.
• Replace electrolytes: Include salty foods and potassium-rich, keto-friendly foods like leafy greens and avocados in your diet. Electrolytes can also be replenished through sports drinks or supplements.
• Get enough rest: Lack of sleep can worsen keto flu symptoms. Establish a consistent sleep schedule, reduce caffeine intake, minimise ambient light, and consider taking relaxing baths to promote better sleep.
• Avoid strenuous exercise: Fatigue and muscle cramps are common during keto flu, so it is advisable to avoid intense workouts. Opt for light activities like walking, yoga, or leisurely biking instead.
• Eat enough fat: Consuming sufficient healthy fats helps reduce cravings for restricted foods and keeps you feeling satisfied.

Listen to your body

Listening to your body is crucial when mixing keto and exercise. This is especially true in the first couple of weeks on a keto diet, but it's also important throughout your whole experience. If you often feel tired, dizzy, or exhausted, your body might not be responding well to a very low-carb diet. Your health and well-being should be the priority. Try adding some more carbs and see how you feel. If this makes you feel better, the keto diet might not be the right choice for you.

It's important to know your body and listen to what it's telling you. This is true across all types of meal plans and workout routines, not just keto. Regardless of the type of change you're making, your body will be sending you signals about what it can and can't do, and what it does and doesn't like. How your body responds to changes will help you determine if you're on the right track.

In the case of exercise, as your body begins to use fat efficiently as your primary energy source, you'll be able to increase the intensity of your workouts. As your energy level increases, so too can your activity level. But this is a gradual process – steady wins the race. If you're used to having super-high physical performance in the gym, don't be discouraged if you're not back to your optimal level yet. It takes some time (and some strategic eating), but you'll get there.

Once you're fully keto-adapted, it'll be easier to get back to your previous level of athletic performance. That being said, it's a tricky balance, as certain demanding physical activities still require glucose to fuel your muscles. Activities that require sustained maximal effort for anywhere between 30 seconds and 2 minutes will require glucose – ketones and fat won't work. So the sweet spots are on either side of those numbers: high intensity for fewer than 30 seconds (ATP for fuel) and moderate intensity for greater than 2 minutes (ketones and fat for fuel).

If you're following the keto diet and regularly exercising, yet experiencing subpar energy levels or halted weight loss, these may be signs from your body that your workouts aren't serving you as they should. In that case, consider adjusting your workout routine, eating more nutrient-dense foods, or adding more carbs before your workout. It can take a little time to find the best keto workout to maximize your results, but by listening to your body, you can find the balance you need to achieve the results you desire while feeling your best.

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