Exercising On Keto: Maximizing Weight Loss

The ketogenic diet is a low-carb, high-fat diet that can be highly effective for weight loss. When the body is in ketosis, it burns fat for fuel instead of glucose. Exercise is an important strategy for keeping fit and healthy, and combining it with a keto diet can accelerate weight loss.

However, the keto diet may make certain types of exercise more challenging, particularly high-intensity workouts. This is because the body typically uses carbohydrates for short, intense bursts of energy, and the keto diet limits the body's ability to burn carbohydrates as fuel. As a result, the keto diet may limit performance during high-intensity workouts.

On the other hand, low-intensity, steady-state exercises are generally less affected by the keto diet and may even be more effective for weight loss. Examples of low-intensity exercises include walking, jogging, cycling, and swimming.

It is important to note that combining keto with exercise can be challenging at first, as the body adjusts to using fat as its primary fuel source. Additionally, it is crucial to ensure adequate hydration and electrolyte intake when exercising on a keto diet.

Overall, combining keto with an appropriate exercise regimen can be a powerful approach to achieving maximum weight loss and improving overall health.

Resistance training: weight training, strength training, and hypertrophy training can help increase muscle mass

Resistance training is a form of exercise that includes bodyweight and weightlifting exercises to help increase muscular strength, size, and endurance. It is an effective way to increase muscle mass and can be done through weight training, strength training, and hypertrophy training.

Weight training involves using weights to increase muscular strength and endurance. This can be done through free weights, weight machines, or even everyday objects like soup cans. When starting a weight training program, it is important to gradually increase the weight as your muscles adapt to the exercises. Additionally, proper form and controlled movement are crucial to avoid injury.

Strength training focuses on increasing muscular strength and can be done through bodyweight exercises, resistance band movements, or weight training. It is recommended to perform 8 to 15 repetitions in a row, with a minute of rest in between sets. Similar to weight training, it is important to gradually increase the intensity and weight to challenge your muscles and promote growth.

Hypertrophy training specifically targets the increase in physical size of the muscles and their cells. This can be achieved through weightlifting exercises, where the number of repetitions and weight selection play a crucial role. For hypertrophy, it is recommended to aim for 6 to 12 repetitions at 75% to 85% of your one-rep maximum (1RM). Additionally, allowing for adequate rest periods of 60 to 90 seconds between sets is important to promote muscle growth.

By incorporating these resistance training techniques into your workout regimen, you can effectively increase muscle mass and work towards your fitness goals. Remember to always consult with a healthcare professional or a personal trainer to ensure proper form and safety during your exercises.

Endurance training: HIIT and LISS are types of endurance training that can be done in keto

Endurance Training: HIIT and LISS

High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) are types of endurance training that can be done while on a keto diet. Both have their own benefits and drawbacks, and the best choice for you will depend on your goals and fitness level.

HIIT

HIIT involves short bursts of intense cardio, such as sprinting, lasting between 10 to 60 seconds. This form of anaerobic exercise increases the body's resting metabolic rate, meaning you burn more fat even when at rest. It is a well-rounded workout that combines cardio and strength training. However, it can be challenging for beginners and may increase the risk of injury.

LISS

LISS, on the other hand, is a specific form of aerobic exercise done at a low enough intensity that you can maintain it for 30 to 60 minutes or more. Examples of LISS exercises include running, fast walking, cycling, swimming, and using cardio machines. This type of training is suitable for all fitness levels and is easier to recover from. It improves fat burning and fat distribution and can be used as a recovery session after a high-intensity workout.

Combining HIIT and LISS

To get the maximum benefits and avoid a plateau, it is recommended to include both HIIT and LISS sessions in your fitness plan. For instance, you can do LISS exercises on days you are not doing weight training. Additionally, if you are a beginner, it is advisable to start with LISS to build up your endurance before incorporating HIIT into your routine.

Avoid high-intensity workouts: these can be more challenging and strenuous on a keto diet

When you're on a keto diet, it's best to avoid high-intensity workouts. This is because high-intensity exercises, such as HIIT, sprinting, weightlifting, and other sports, require short, intense bursts of energy. The human body stores carbohydrates in the muscle cells as muscle glycogen, which becomes an immediate fuel source for the body during such activities.

On a keto diet, your body burns fat for energy instead of carbohydrates. Fat is not as easily burned as carbohydrates, making the process less efficient. This results in a decrease in performance during high-intensity workouts.

Studies have shown that athletes on a keto diet experienced reduced energy and found it more challenging to complete the same workouts as those on a standard diet. They also complained that it took greater exertion to finish the exercises.

Therefore, if you're new to the keto diet, it's advisable to stick to low-intensity exercises during the initial adjustment period.

However, it's important to note that once your body becomes keto-adapted, you may be able to reintroduce high-intensity exercises. This is because, over time, your body will train itself to burn fat for energy more effectively, potentially increasing your energy levels during workouts.

Additionally, if you're an athlete or an exerciser who engages in intense workouts, you may consider a targeted ketogenic diet or cyclical ketogenic diet. These variations involve consuming a specific amount of carbohydrates before or after your workout to boost your energy levels.

Eat enough fat: this is crucial to reap the benefits of your workouts

The keto diet is a low-carb, high-fat diet. The basic principle is that by reducing your carbohydrate intake, your body enters a ketogenic state, where it starts to break down stored fat for energy. This is a big shift for your body, so it's a good idea to check with your doctor before starting.

On the keto diet, 70% to 80% of your daily calories should come from fats. This is important because if you're not getting enough fat, you're not getting enough calories. Even if you're trying to lose weight, your body still needs enough calories and energy to function. If you don't eat enough, your metabolism may slow down as your body won't have the energy it needs to maintain its normal functions.

Benefits of Eating Enough Healthy Fats on Keto

Eating enough healthy fats on the keto diet has several benefits:

• Energy: Fats are a crucial source of energy on the keto diet, especially when you're reducing your carbohydrate intake.
• Weight Loss: Eating enough fat can help you feel more satiated, making it easier to regulate your food intake and control your calorie consumption.
• Health: Healthy fats, such as polyunsaturated and monounsaturated fats, can help lower your low-density lipoprotein (LDL) levels, or "bad" cholesterol, and promote the development and maintenance of healthy cells.

Sources of Healthy Fats for Keto

• Avocado and avocado oil
• Nuts and seeds (and their butters)
• Olives and olive oil
• Coconuts and unrefined coconut oil
• Oily fish, such as tuna, salmon, and anchovies
• Full-fat Greek yogurt, cheese, butter, and whole eggs
• Fatty meats, such as bacon, sausage, and ham

Tips for Getting Enough Healthy Fats on Keto

To ensure you're getting enough healthy fats on the keto diet, try the following:

• Use high-fat toppings and garnishes, such as nuts, seeds, cheese, avocado, and cured meats, to add flavour and fat to your meals.
• Add fat to your drinks, such as putting butter or cream in your coffee or tea.
• Choose full-fat foods instead of low-fat options, such as full-fat dairy products.
• Cook with fat. Use healthy oils, such as olive oil, or fats like butter, to cook your meals and increase your fat intake.
• Eat healthy, high-fat snacks, such as nuts, meats, cheeses, hard-boiled eggs, or "fat bombs" (snacks that are high in fat and low in carbs).

Listen to your body: it's important to not push yourself too hard, especially when starting keto

When starting keto, it is important to listen to your body and not push yourself too hard. Your body will go through a significant metabolic adjustment phase, switching from burning glucose to burning fat as its primary fuel source. This adjustment is called the keto flu, and while each person is different, the average period can take anywhere from one to three weeks.

During this time, it is normal to feel sluggish and more challenged than usual during workouts. You may also experience reduced performance, even in exercises that don't make heavy use of glycogen stores. This effect is usually temporary, and your physical performance will likely return to baseline once you've become fat-adapted. However, it's important to scale your workouts accordingly and not push yourself too hard during this adjustment period.

Listen to your body and adjust your workouts as needed. If your body is telling you to temporarily reduce the intensity of your workouts, it's best to listen. You may need to take it easy during the initial keto flu phase, but don't feel bad about it. This is a normal part of the process, and it will get easier once your body adjusts to ketosis.

Additionally, make sure you're eating enough, especially healthy fats. It's common to overlook micronutrients on the heavily macro-focused keto diet. Include MCT oil, fresh fish, omega-3, avocado, and quality meats in your diet to ensure you're getting enough clean fats, important vitamins, and minerals to support your workouts and overall health.

Remember, combining a keto diet with exercise can be a powerful way to improve your health and achieve your fitness goals. However, it's crucial to listen to your body and not push yourself too hard, especially during the initial adjustment period.

Frequently asked questions