Self-Control Strategies For Keto Diet Success

The ketogenic diet is a low-carb, high-fat, moderate-protein diet that has been linked to a range of health benefits, including weight loss, improved blood sugar control, and decreased hunger levels. When it comes to exercise, combining keto with the right workout program can be a powerful way to boost fat burning and improve overall health. However, as the body adapts to using fat as its primary fuel source, there may be an initial period of adjustment, often referred to as the keto flu, which can last from one to three weeks.

During this transition, it's important to listen to your body and scale your workouts accordingly. Once you're fully keto-adapted, your physical performance will likely return to baseline or even improve. For optimal results, it's recommended to focus on low-intensity, steady-state exercises such as jogging, cycling, or yoga, as high-intensity activities may be more challenging due to the limited availability of glycogen.

To support your workouts while on keto, it's crucial to get enough protein, which helps rebuild and maintain muscles. Aim for between 1.4 and 2 grams of protein per kilogram of body weight. Additionally, consuming healthy fats such as MCT oil, avocado, and omega-3 can provide clean energy and important nutrients.

If you're engaging in high-intensity workouts, consider a targeted keto approach by consuming additional carbohydrates before your workout. This will provide your body with the glycogen it needs to fuel intense activity without kicking you out of ketosis.

Limit carbs to 20-35g per day

Limiting your daily carbohydrate intake to 20-35g is a reliable way to enter and remain in ketosis. This is because the body achieves ketosis by limiting its intake of carbohydrates, which are its primary source of energy, and instead burning fat for fuel.

To put this into perspective, the Dietary Guidelines for Americans recommend that carbohydrates provide 45% to 65% of an individual's daily calorie intake. This equates to 275g of carbohydrates per day for someone eating a 2,000-calorie diet.

Therefore, limiting your daily carb intake to 20-35g is a significant reduction and requires dedication and a good understanding of nutrition. For example, one large potato, a small serving of pasta (about 1/2 cup), or half a large hamburger bun contains roughly 20g of carbohydrates.

However, it is important to note that not everyone needs to restrict their carb intake to the same extent to achieve ketosis. Factors such as keto adaptation, exercise, stress, protein intake, age, weight, physical activity, and medical history can influence the number of carbohydrates an individual can consume while still achieving and maintaining ketosis.

Additionally, it is worth noting that a low-carb diet may not be suitable for everyone and can be challenging to maintain. Some people may find that they need to restrict their carb intake to below 20g per day to achieve ketosis, while others may be able to consume up to 35g or more.

Furthermore, those who engage in high-intensity exercises or are keto beginners may benefit from a different type of carb restriction, such as the targeted ketogenic diet or the cyclical ketogenic diet, which involves strategic carbohydrate consumption around workout times or on specific days of the week.

Overall, limiting carbohydrates to 20-35g per day is a general guideline for achieving ketosis, but the specific amount may vary depending on individual factors.

Eat protein to maintain muscle mass

Eating adequate protein is essential for building and maintaining muscle mass. Protein is the building block of muscles, which means that you need to consume more protein than your body breaks down through natural processes when trying to build muscle.

Most studies suggest that eating 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is ideal for building muscle. However, some studies have shown that consuming 0.6-0.8 grams of protein per pound of body weight is adequate to optimise levels of muscle protein synthesis.

If you are aiming to lose weight, you may benefit from a higher protein intake of 2.4 to 3 grams of protein per kg of body weight per day to help preserve or build lean muscle mass.

If you are consuming a calorie deficit and trying to lose weight, it is important to ensure you are getting enough protein. The side effects of consuming too little protein can be serious. For example, decreased muscle mass and struggles with weight.

If you are trying to build muscle, it is recommended to increase your calorie intake by 15% above your maintenance calories.

• Eggs (both yolk and white)
• Whole-fat milk
• Greek yoghurt
• Cheese
• Chicken
• Turkey
• Pork
• Beef
• Lamb
• Fish
• Seafood

Eat carbs before high-intensity workouts

When following a keto diet, it's important to understand how your body uses fuel during exercise. High-intensity exercises, such as weightlifting, sprinting, or boxing, typically rely on carbohydrates as the main source of energy. The human body stores carbohydrates in muscle cells in the form of muscle glycogen, which provides an immediate fuel source for intense physical activity.

However, when following a keto diet, your body burns fat for energy instead of carbohydrates. This means that during high-intensity workouts, your body may struggle to keep up with the energy demands, potentially leading to decreased performance.

To mitigate this issue, you can strategically time your carbohydrate intake to boost your glycogen stores before a high-intensity workout. This approach is known as the Targeted Ketogenic Diet (TKD). Here's how you can implement it:

• Consume a meal containing 20-50 grams of net carbs approximately 30-60 minutes before your high-intensity workout. This will provide a targeted boost of carbohydrates to fuel your muscles.
• Choose starchy foods over fruity options. Starchy carbohydrates, such as rice or potatoes, are better for replenishing muscle glycogen. Fructose, found in fruits, tends to replenish liver glycogen, which can interfere with ketosis.
• Adjust the amount of carbs based on your size. Smaller individuals may need fewer carbs, while larger individuals can consume more. For example, a smaller female might aim for 25-30 grams of carbs, while a larger male could consume 50-60 grams.
• Fine-tune the timing according to your body's response. Experiment with eating at different times before your workout, ranging from 30 minutes to three hours beforehand, to find what works best for you.
• Listen to your body and make adjustments as needed. If you feel sluggish or fatigued during your high-intensity workouts, consider increasing your carb intake or adjusting the timing of your pre-workout meal.

By incorporating this targeted approach to carbohydrate consumption, you can enhance your body's fuel stores before high-intensity exercise while still maintaining the benefits of ketosis. Remember to listen to your body and adjust your carb intake and timing accordingly.

Eat enough fat

The ketogenic diet is all about getting enough fat. In fact, about 70% to 80% of your daily calories should come from fat. This is important because it keeps your body in a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

If you're not getting enough fat, your body won't be able to maintain ketosis, and you'll miss out on the benefits of the keto diet, like weight loss and better blood sugar management. Not only that, but you're likely to feel hungry and have low energy levels.

So, what are some tips for eating enough fat on keto?

• Include fat at every meal, especially from healthy sources such as avocados, nuts, seeds, olive oil, coconut oil, and fatty fish like salmon or tuna.
• Use multiple fat sources at each meal. For example, add a fried egg and some cheese to your avocado toast, or roast your vegetables in olive oil and sprinkle on some nuts and seeds.
• Dunk low-carb veggies like celery or cucumber in high-fat dips like creamy onion dip or blue cheese dressing.
• Roast vegetables in healthy oils like olive oil or avocado oil.
• Sprinkle nuts and seeds on your salads, soups, or yogurt, or add them to granola or trail mix for a crunchy, high-fat snack.
• Make a smoothie with full-fat dairy, nut butters, and low-carb fruits like avocado or berries.
• Add shredded coconut to your snacks and sweets, such as trail mix or smoothies.
• Load up on avocados! Add them to sandwiches, wraps, salads, omelets, or guacamole.

Remember, it's important to make sure you're eating the right types of fats. Avoid artificial trans fats, processed meats, and fried foods, as these can have negative effects on your health.

Listen to your body

The first few weeks of the keto diet can be challenging as your body adjusts to using fat as its primary fuel source. It is important to listen to your body and not feel bad about taking it easy during this transition period. You may experience reduced performance, even in exercises that don't require a lot of glycogen. This effect is usually temporary, and your physical performance will likely return to normal once you've become fat-adapted.

During this adjustment period, it is essential to stay hydrated by drinking plenty of water. This is because the keto diet can cause dehydration and electrolyte imbalances. Additionally, make sure to get plenty of rest and take days off from exercise to allow your body to recover effectively.

If you are experiencing fatigue or decreased energy levels, you can try taking electrolyte supplements. However, be sure to read the labels as some supplements may contain added carb content. Include sodium, potassium, and magnesium in your electrolyte regimen.

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