Keto Weight Loss: Does Working Out Matter?

The ketogenic diet is a high-fat, low-carb diet that forces the body to burn fat for energy instead of carbohydrates. While it can be effective for weight loss, it may not be the best diet for those who enjoy high-intensity workouts. This is because the body's primary source of energy for high-intensity activities like sprinting, jumping rope, or HIIT is carbohydrates. Therefore, following a ketogenic diet may make these types of workouts more challenging and impact performance. However, low-intensity, steady-state exercises like jogging, biking, or yoga may be better suited to the ketogenic diet as they can be powered by fat instead of carbohydrates. Overall, the ketogenic diet can be a powerful tool for weight loss and improving health, but it may require adjustments to your workout routine to maximize its benefits.

The keto diet can cause fatigue and nausea initially

The keto diet causes the body to flush out a lot of water, which can lead to electrolyte dips and further contribute to feelings of fatigue. The body's preferred source of energy is glucose, which is derived from carbohydrates. When carbohydrates are restricted, the body has to adapt to using fat as fuel, and this process can initially leave people feeling less energised, especially during exercise.

The keto diet can also cause what is known as "brain fog", as the brain also adjusts to using ketones as an energy source instead of glucose. This can result in a feeling of fogginess or reduced mental clarity. It is recommended that people avoid activities that require quick reactions or intense physical exertion during this adjustment period, as energy levels and performance can be impacted.

The keto flu typically lasts for a few days to a few weeks, and it is important to listen to your body and adjust your exercise routine accordingly. It is generally advised to stick to low-intensity exercises during this time, such as yoga, jogging, or biking, as these types of exercises are less likely to be affected by the keto diet.

While the keto diet can cause initial fatigue and nausea, these symptoms are usually temporary and tend to subside as the body adapts to using fat as its primary fuel source. Staying well-hydrated and ensuring adequate electrolyte intake can also help mitigate these side effects.

High-intensity workouts are more challenging on keto

The ketogenic diet is a popular weight-loss strategy that involves a significant reduction in carbohydrate intake and a corresponding increase in fat consumption. While the keto diet has been linked to various health benefits, its effect on athletic performance, especially high-intensity workouts, is less clear.

High-intensity exercises, such as HIIT, sprinting, weightlifting, and other sports, rely on short bursts of intense energy. Typically, the body's primary source of energy for these activities is carbohydrates, which are stored in muscle cells as muscle glycogen. However, when following the keto diet, the body prioritises burning fat for energy instead of carbohydrates. This shift in fuel source can make high-intensity workouts more challenging for several reasons.

Firstly, fat is not as easily accessible or quickly burned as carbohydrates, leading to a less efficient energy production process. This inefficiency can result in decreased performance during high-intensity exercises. Studies have shown that athletes on keto diets may experience reduced endurance capacity and peak power, with some reporting that workouts feel more strenuous and require greater exertion to complete.

Secondly, the keto diet can cause initial side effects, often referred to as the ""keto flu," including brain fog, nausea, fatigue, and headaches. These symptoms, along with electrolyte imbalances, can further hinder workout performance, especially during the first few weeks of adapting to the diet.

Additionally, the keto diet may not provide sufficient calories and protein for muscle growth, making it challenging to maximise muscle mass gains. This is particularly relevant for individuals aiming to build muscle through high-intensity strength training.

While the keto diet may not be ideal for high-intensity workouts, it is worth noting that some studies suggest it may enhance endurance and fat-burning capabilities during low- to moderate-intensity exercises.

Keto may burn more calories

The ketogenic diet is high in fat and protein and low in carbohydrates. On keto, the body enters a state of ketosis, burning fat as fuel instead of carbohydrates. This shift in metabolism may cause an initial period of adjustment, often called the "keto flu," which can leave people feeling foggy, nauseous, and fatigued.

One of the key benefits of keto is its potential to burn more calories. A 2018 study found that when overweight adults replaced carbohydrates with fat for five months, they burned approximately 250 more calories per day than those on a high-carb, low-fat diet. This increased calorie burn can contribute to weight loss, as it creates a larger calorie deficit.

Additionally, keto may enhance fat burning during exercise, particularly during low- and moderate-intensity workouts. Studies have shown that keto, combined with moderate-intensity exercise, can positively affect body composition and enhance the body's ability to burn fat. A recent study found that low-carb ultra-endurance athletes burned 2-3 times more fat than those on a high-carb diet during a three-hour run.

However, it's important to note that burning more fat during exercise doesn't always translate to enhanced athletic performance. Some studies have shown that keto can impair performance in high-intensity exercises and endurance activities, likely due to the less efficient nature of fat as a fuel source compared to carbohydrates.

In conclusion, while keto may burn more calories and enhance fat burning, it may not always lead to better exercise performance. The impact of keto on calorie burn and fat oxidation is promising for weight loss, but more research is needed to fully understand its effects on different types of physical activity.

The keto diet is better for maintaining muscle mass than adding it

The keto diet is a very low-carb, high-fat diet that encourages your body to use ketones as fuel instead of glucose, which is the body's preferred source of energy. While it is often used for weight loss, it has various other health benefits, including aiding people with epilepsy, controlling blood sugar levels, and reducing the risk of certain chronic conditions.

One of the common misconceptions about the keto diet is that it will lead to muscle loss. However, this is not true. In fact, the keto diet is better for maintaining muscle mass than for adding it. Here's why:

Maintaining vs. Building Muscle on Keto

When it comes to building muscle, the keto diet may not be the best option. This is because building muscle requires a sufficient amount of protein, which is necessary to promote muscle synthesis and tissue repair. While the exact macronutrient ratios can vary on the keto diet, some versions may involve restricting protein intake, making it more challenging to build muscle mass. Additionally, keto diets are often low in calories, which can make it more difficult to consume enough protein to support muscle growth.

On the other hand, if your goal is to maintain muscle mass, the keto diet can be a good choice. Studies have shown that it is possible to maintain muscle mass while following a keto diet. For example, a study in 25 college-aged men found that a ketogenic diet was equally effective as a traditional Western diet for muscle gain, strength, and performance. Another study suggested that the keto diet may provide similar strength and performance gains as a conventional high-carb diet while also aiding in fat loss.

Tips for Maintaining Muscle Mass on Keto

To effectively maintain muscle mass while on a keto diet, consider the following:

• Determine your calorie intake: To build muscle, you need to consistently eat more calories than you burn. Calculate your maintenance calories by tracking your weight and food intake over a week using a calorie-tracking app. From there, you can adjust your calorie intake to be in a surplus for muscle growth.
• Eat adequate protein: Protein is essential for building and maintaining muscle. Most studies suggest consuming 0.7-0.9 grams of protein per pound of body weight for optimal muscle maintenance and growth.
• Track your carb intake: To stay in ketosis, restrict your carb intake to less than 50 grams per day. Consider timing your carb intake around your workouts to aid in exercise performance.
• Increase your fat intake: As your body relies primarily on fat for fuel on a keto diet, ensure that your fat intake makes up the majority of your diet after accounting for protein and carbs.
• Engage in resistance training: Along with nutrition, regular resistance training is crucial for building and maintaining muscle mass. Incorporate exercises such as squats, bench presses, pull-ups, and push-ups into your weekly routine.
• Consider supplements: While not necessary, supplements can help you maximize your muscle gains. For example, a protein powder supplement can help you meet your daily protein goals.

In conclusion, while the keto diet may not be ideal for building muscle mass due to its potential restriction of protein and calories, it is effective for maintaining muscle mass. By following the above guidelines and ensuring adequate protein and calorie intake, you can effectively maintain your muscle mass while reaping the benefits of the keto diet.

You need to eat enough fat on keto

The ketogenic diet is a high-fat, low-carb, moderate-protein diet. It involves getting about 60-70% of your calories from fat, 25-30% from protein, and 5-10% from carbohydrates. This means that on keto, fat is your body's primary source of energy.

• Eat eggs. Eggs are the perfect keto food, with about 65% fat, 35% protein, minimal carbs, and a dense amount of nutrients.
• Favour fatty cuts of meat. Ribeye, chuck roast, and lamb leg are solid keto-friendly cuts.
• Cook low-carb veggies in fat. Cook your veggies in coconut oil or butter, and use generous portions of olive oil as a salad dressing.
• Take MCT oil. MCT oil is a coconut-derived fat that goes straight to your liver for ketone production. Start with a small amount (1 teaspoon at a time) as larger amounts may have a laxative effect.
• Make fat bombs. Try keto coconut-choc fat bombs or keto Buckeye fat bombs.
• Eat avocados. Avocados are an excellent source of heart-healthy fats, fibre, and essential vitamins and minerals. Enjoy them by themselves, use them to make guacamole, or add them to smoothies and salads.
• Eat nuts and seeds. Nuts and seeds are a great way to boost your intake of healthy fats, plant-based protein, and fibre. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options.
• Eat nut and seed butters. Spread sunflower butter over keto crackers or use almond butter as a dip for low-carb vegetables.
• Eat full-fat Greek yoghurt. Although it contains some carbs, unsweetened, full-fat Greek yoghurt can be a healthy addition to a ketogenic diet. It's also a great source of probiotics, which promote healthy digestive function.
• Eat fatty fish. Fatty fish like salmon, tuna, anchovies, and sardines are rich in high-quality protein and heart-healthy omega-3 fats.
• Eat butter. Butter is carb-free and about 80% fat. Current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk.
• Eat cheese. Cheese is another good high-fat, low-carb option. With hundreds of varieties available, there's no shortage of options.
• Eat fatty veggies. Veggies like avocados, olives, and coconuts are great sources of healthy fats.

Remember, it's important to choose healthy fats from nutrient-dense, whole foods and avoid ultra-processed oils, meats, and fried foods.

Frequently asked questions