Brenda Khan
The ketogenic diet, or keto, is a high-fat, low-carbohydrate diet that has become popular for its perceived health benefits, such as weight loss and improved athletic performance. Some hikers are interested in adopting this diet to enhance their endurance and reduce the weight of their food while on the trail. However, others argue that the keto diet may not be suitable for hiking due to the physical demands of the activity, which typically require a high-carb intake for fuel. As such, hikers who follow the keto diet may wonder how their dietary choices will affect their performance on the trail.
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What You'll Learn
- Keto backpacking can help sustain energy levels and endurance
- Research suggests keto may not be suitable for challenging hikes
- Test your keto diet before your trip to ensure nutritional needs are met
- Keto food is lightweight, but there are limited food options
- Some hikers report feeling unwell after a keto thru-hike
Keto backpacking can help sustain energy levels and endurance
The ketogenic diet is a high-fat, low-carbohydrate diet that encourages the body to make ketones from fat, which are then used as fuel. This is different from a standard diet, where glucose from carbohydrates is used for fuel. When in ketosis, the body has a constant energy supply independent of food intake, preventing low blood sugar crashes. This can be especially useful for backpacking, where it may not always be convenient to stop and eat.
Some backpackers choose to follow a ketogenic diet to support their performance on the trails. Thru-hikers and backpackers who hike long-distance trails may find this diet appealing as it can enable them to carry less food weight and support sustained energy and endurance. The keto diet can also be beneficial for weight loss, lower blood pressure, reduced inflammation, and improved cholesterol.
However, it is important to consider the intensity of the hike. Research has shown that performance can suffer when eating a high-fat, low-carb diet during challenging activities. Backpacking often includes elevation changes, terrain variations, and heavy loads, which may make high-carb meals a better choice for fuelling the body. Additionally, it is important to ensure that nutritional needs for fluids, electrolytes, vitamins, and minerals are met while on a keto diet.
It is recommended to trial a ketogenic diet before a backpacking trip to determine if it is a good fit. It is also important to note that keto may not work for everyone, and deviations or abandonment of the diet should be considered if it is not working. Some hikers may find it challenging to maintain a keto diet while on the trail, especially with limited food options and the prevalence of carbohydrate-based foods in food culture.
Overall, keto backpacking can be a sustainable and performance-enhancing dietary option for some, providing sustained energy levels and endurance. However, it is important to consider individual backpacking goals, nutritional needs, and the potential challenges of maintaining a keto diet while hiking.
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Research suggests keto may not be suitable for challenging hikes
The ketogenic diet, or keto, is a high-fat, low-carbohydrate diet that encourages the body to make ketones from fat, which are then used as fuel. While keto can be a convenient, tasty, and performance-enhancing dietary option for some backpackers and thru-hikers, research suggests that it may not be suitable for challenging hikes due to the potential negative impact on performance.
Backpacking and thru-hiking typically involve elevation, terrain changes, and heavy loads, which require sustained energy levels and physical endurance. Research has shown that a low-carb, high-fat diet can decrease the body's ability to use glycogen for fuel at higher intensities. Glycogen is a chain of glucose (carbohydrate) molecules that the body breaks down for fuel as needed. As a result, hikers on a keto diet may experience reduced performance during challenging hikes as their bodies may not be able to efficiently use fat for fuel at high intensities.
Additionally, the keto diet can be challenging to maintain while hiking due to limited food options and the high calorie demands of backpacking. Carbs provide a great, cheap, and filling base for many backpacking meals, and it can be difficult to find high-fat, keto-friendly options that meet the energy demands of challenging hikes. The keto diet may also require careful planning and testing to ensure nutritional needs are met, especially for longer hikes.
Some hikers have reported successful thru-hikes while maintaining a keto diet, citing benefits such as stable energy levels, weight loss, and simplified meal choices. However, these hikers may have already adapted their bodies to efficiently use fat for fuel before starting their hikes, which can take months of strict keto dieting. Additionally, their hikes may not have fallen into the category of high-intensity or challenging, allowing their bodies to use fat for fuel just fine.
In conclusion, while keto may be suitable for some hikers, particularly those on less challenging trails or with specific body compositions, research suggests that it may not be the best dietary choice for challenging hikes due to the potential negative impact on performance and the difficulty of maintaining the diet while hiking. Hikers considering keto should carefully evaluate their backpacking goals, nutritional needs, and the intensity of their hikes before deciding to adopt this dietary approach.
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Test your keto diet before your trip to ensure nutritional needs are met
If you're planning a thru-hike and intend to stick to a ketogenic diet, it's important to test your keto diet before your trip to ensure your nutritional needs are met. Here are some key considerations:
Test Your Diet in Advance
Give yourself at least a month, or even longer, to test your ketogenic diet before your backpacking trip. This will allow you to determine whether you are in nutritional ketosis and ensure that your nutrition plan meets your fluid, electrolyte, vitamin, and mineral needs. Consult with a healthcare professional to discuss your specific requirements and any necessary supplements.
Understand the Impact of Altitude and Intensity
If your hike will involve high altitudes, a ketogenic diet may not provide the energy you need. Our bodies burn carbohydrates more effectively than fats at altitude because carbohydrate metabolism requires less oxygen, which is in shorter supply at higher elevations. Additionally, consider the intensity of your hike. As exercise intensity increases, the body relies more on glucose for fuel. Since a ketogenic diet is very low in carbohydrates, it may not sufficiently fuel higher-intensity activities.
Be Mindful of Digestive Issues
The high-fat content of a ketogenic diet can sometimes cause digestive issues, such as cramping and loose stools. Ensure that your digestive system tolerates the keto diet well before taking it on the trail. To avoid keto-induced digestive distress, be sure to consume enough keto-friendly, high-fiber foods and stay well-hydrated.
Plan Your Meals and Calorie Needs
Carefully plan your calorie, fat, protein, and carbohydrate intake to meet your ketogenic diet goals. Keto backpacking food can be a convenient option, offering stable and constant energy levels, and helping to reduce the weight of your food load. However, ensure you pack a variety of keto foods to maintain interest and enjoyment during your trip.
Be Open to Adjustments
While it's important to plan and test your keto diet in advance, remain open to deviating from the diet or abandoning it altogether if it isn't working for you on the trail. Hiking can be demanding, and it's crucial to listen to your body and adjust your nutritional approach as needed.
By thoroughly testing and planning your ketogenic diet before your thru-hike, you can ensure that your nutritional needs are met and increase your chances of a safe and enjoyable adventure.
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Keto food is lightweight, but there are limited food options
The ketogenic diet is a high-fat, low-carbohydrate diet. It encourages the body to make ketones from fat, which are then used as fuel. This means that as long as you have body fat, you have a constant energy supply independent of what you eat. This can be beneficial for hiking as it means you do not have to carry as much food, reducing the weight of your backpack.
However, one of the challenges of keto backpacking is the limited food variety. While it is easy to get protein and high-fat foods, it can be challenging to maintain a keto diet when presented with food at social events, for example. Carbs are also a cheap and filling base for meals, and it can be difficult to go without them.
Some hikers have found success with keto on the trail. One hiker who completed a five-month thru-hike of the Pacific Crest Trail reported that they enjoyed the simplicity of their food choices and the reduced weight of their food. Another hiker who ate keto while hiking the Appalachian Trail reported feeling better than ever, with great recovery and physical strength.
If you are considering keto for hiking, it is important to trial the diet beforehand to ensure it works for you. You should also ensure your nutrition plan meets your fluid, electrolyte, vitamin, and mineral needs.
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Some hikers report feeling unwell after a keto thru-hike
Some hikers have reported feeling unwell after a keto thru-hike. The keto diet is a high-fat, very low-carb diet that can cause keto flu, a collection of symptoms similar to the flu. These symptoms include fever, prolonged diarrhoea, vomiting, fatigue, and muscle cramping. The keto diet can also cause dehydration, as it causes the body to rapidly shed water stores. In addition, the keto diet may not be suitable for everyone, including pregnant or nursing people, children, teens, and those with certain medical conditions such as diabetes, kidney disease, liver disease, or pancreatic conditions.
The keto diet may also affect hiking performance, especially during challenging hikes. Research has shown that performance can suffer when eating a high-fat, low-carb diet during intense activities. This is because the body uses oxygen less efficiently during intense exercise, making it harder for the body to use fat for energy. In contrast, carbohydrates do not rely completely on oxygen, so hikers may have more energy during intense activities if they consume carbs.
Some hikers have reported feeling less energetic during keto thru-hikes, especially during multi-week adventures. The keto diet may be more suitable for shorter hikes or day trips. Additionally, the weight of the load carried during a thru-hike can affect hiking performance while on a keto diet. A load that is roughly 10% of the hiker's body weight can make it more difficult for the body to supply muscles with oxygen, disrupting the keto-fueled mission.
Despite these potential challenges, some hikers have reported successful keto thru-hikes. One hiker completed a 2600-mile, five-month hike from Mexico to Canada while following a ketogenic diet. They found that the keto diet made it easier to make healthy choices and keep their pack weight down. Another hiker reported that they felt more energetic while hiking on a keto diet, burning 6000 calories a day and only eating 3000. However, it's important to note that everyone adapts to ketogenic diets differently, and some may experience more adverse side effects than others.
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Frequently asked questions
Some benefits of eating keto while hiking the Appalachian Trail (AT) include stable and constant energy levels, curbing appetite, weight loss, lower blood pressure, reduced inflammation, and a more favorable cholesterol profile. The keto diet can also enable hikers to lighten the load of their food and support sustained energy and endurance.
Some keto-friendly foods that are lightweight and suitable for hiking include trail mix, Spam, and chia seeds, flax seeds, and dried coconut flakes, which can be added to different meals.
Research has shown that performance can suffer when eating a high-fat, low-carb diet during challenging activities, such as hiking the AT, due to the body's decreased ability to use glycogen for fuel at higher intensities. It is important to consider the intensity of the hike and ensure your nutrition plan meets your fluid, electrolyte, vitamin, and mineral needs.
