Fuel Your Workouts: Getting Enough Carbs On Keto

The ketogenic diet is a popular choice for people looking to lose weight, as it involves burning fat for fuel instead of carbohydrates. However, the keto diet can also impact workout performance. While it may not be suitable for high-intensity workouts, the keto diet can actually boost performance for endurance athletes. For those engaging in high-intensity workouts, it is recommended to increase your carb intake before a workout. This can be done by consuming simple carbohydrates such as fruit 30-60 minutes prior. Additionally, it is important for keto dieters to ensure they are consuming enough protein and fat to maintain performance and gain muscle mass.

Opt for strength training over HIIT workouts

While it is possible to do HIIT workouts while on a keto diet, it is recommended to opt for strength training instead. This is because the body uses fat as its primary energy source during lower-intensity aerobic workouts, and since the body is fat-adapted while in a state of ketosis, you will reap even more weight loss benefits.

On the other hand, anaerobic exercises like HIIT require large bursts of fuel from glycogen (a type of sugar that stores energy). Since a keto diet is low in carbs and sugar, it is not well-suited to fuel the body for HIIT workouts. A study from Saint Louis University found that the keto diet significantly decreased performance in anaerobic exercises due to low glycogen levels.

Therefore, if you are on a keto diet, you may find that you feel more sluggish during HIIT workouts, which can ultimately result in decreased performance. Instead, strength training and other forms of aerobic exercise, such as yoga and stability training, are better options to pair with a keto diet.

That being said, if you do wish to incorporate HIIT into your workout routine while on keto, there are a few strategies you can use. Firstly, ensure that you are fully adapted to the keto diet and are in a keto-adapted state, as this will improve your athletic performance. Secondly, consider taking a creatine supplement, as this has been shown to improve peak power output during exercises such as jump squats and bench presses. Finally, you can try a targeted keto diet (TKD) approach, where you consume additional carbohydrates around your HIIT workout. For example, you could eat 25 grams of net carbs 30-60 minutes before your workout and another 25 grams post-workout. This will help fuel your muscles with enough glycogen during and after your training.

If you're doing high-intensity workouts, boost your carb intake

If you're engaging in high-intensity workouts, you may need to increase your carbohydrate consumption to fuel your body and improve your performance. This is especially important if you're following a ketogenic diet, as this type of diet typically involves limiting carb intake to a maximum of 50 grams per day to stay in ketosis.

Consume additional carbs before your workout:

Aim to consume an extra 15-30 grams of net carbs from simple carbohydrates, such as fruit, 30-60 minutes before your high-intensity workout. This will provide your body with the glycogen it needs to fuel your muscles during and after your training.

Choose the right type of carbohydrates:

Not all carbohydrates are created equal. Opt for simple carbohydrates that are easily digestible and will provide a quick energy boost. Examples include fruits such as berries, which are typically allowed on a ketogenic diet.

Time your carb intake:

It is crucial to consume these extra carbs within the recommended timeframe of 30-60 minutes before your high-intensity workout. This will ensure that you don't disrupt your state of ketosis.

Consider a targeted keto approach:

If you're very active, you may benefit from a targeted keto diet, which allows for more carbohydrates around high-intensity workouts. This approach can help you maintain your energy levels and improve your performance during intense exercise.

Monitor your ketone levels:

To ensure that you're still in ketosis, consider monitoring your ketone levels using blood ketone meters or ketone test strips. This will help you understand how your body is responding to the additional carb intake and adjust your diet accordingly.

Combine with low-intensity workouts:

While high-intensity workouts may require additional carbs, it's important to note that low-intensity steady-state workouts are generally better suited to a ketogenic diet. Exercises such as walking, swimming, biking, and yoga can help improve your fat-burning capacity and are more sustainable on a low-carb diet.

By following these tips, you can ensure that you're fuelling your body adequately while still maintaining the benefits of a ketogenic diet. Remember, it's important to listen to your body and adjust your diet and workout routine as needed.

Make sure you're eating enough fat

When engaging in a consistent exercise routine, it's important to fuel your body with quality foods to properly support your workouts, help you build lean muscle mass, and aid in your recovery. On the keto diet, it's essential to get enough fat.

Fats Are Needed for Energy

On a low-carb diet like keto, you need to replace the calories you would normally get from carbs with fat-rich foods. If you're not getting enough fat and you're not eating many carbs, then you're not getting enough calories. Even if you're trying to lose weight, your body needs a certain amount of calories and energy to function. If you're not eating enough, your metabolism could slow down because your body doesn't have the necessary energy to maintain it.

Eating Healthy Fats Delivers Multiple Benefits

Not getting enough fats on the keto diet means missing out on the benefits of eating healthy fats. Eating healthy fats can help lower your low-density lipoprotein level, or "bad" cholesterol, and helps your body develop and maintain cells. Some of the best sources of healthy fats include:

• Avocado and avocado oil
• Nuts, seeds, and their butters
• Olives and olive oil
• Coconuts and unrefined coconut oil
• Oily fish, such as tuna and anchovies

Consequences of Not Eating Enough Fats on Keto

When you don't eat enough fat on keto, you will feel hungrier, and you may end up eating more than you really need. Also, if you're eating the wrong foods, you'll miss out on the benefits of healthy fats.

How to Get Enough Fats on Keto

To balance your keto diet, you need to make sure you're getting enough fat. About 70% to 80% of your daily calories should come from fats when you are on the keto diet. Here are some ways to increase your fat intake:

• Use high-fat toppings and garnishes, such as nuts, seeds, cheese, avocado, and cured meats
• Add fat to your drinks, such as creamer, whipped cream, or butter in your coffee or tea
• Choose whole-fat foods, such as full-fat dairy products, instead of low-fat options
• Cook with fat, using oils or butter to add flavour and fat to your meals
• Eat the right snacks, choosing high-fat, low-carb "real food" snacks like nuts, meats, cheeses, and hard-boiled eggs, or "fat bombs," which are snacks that are low in carbs and high in fat
• Choose fat bombs for dessert, such as chocolate and peanut butter truffles, or add whipped cream to berries or other fruit
• Incorporate avocados into your diet, whether in salads, guacamole, or even on their own

You may feel less energised when first adapting to keto

It is common to feel less energised when you're first adapting to the keto diet. This is because the keto diet involves a significant reduction in carbohydrate intake, which is the body's main source of energy. The body needs to adapt to using fat for fuel instead of carbohydrates, and this can take some time.

The transition to a keto diet can also lead to a condition known as "keto flu", which is characterised by symptoms such as fatigue, tiredness, headaches, and nausea. These symptoms typically occur during the first week of starting the diet and are usually short-term.

In addition, the keto diet can be associated with dehydration, as the body excretes more water and electrolytes when carbohydrate consumption is low. Dehydration can contribute to feelings of fatigue and exhaustion.

To combat these issues, it is important to ensure adequate fluid intake, replenish lost electrolytes, and get enough rest. It is also beneficial to maintain a regular exercise routine, as this can help to ease the symptoms of keto flu. However, it is important to listen to your body and scale your workouts accordingly, as you may feel more sluggish during high-intensity exercises.

Furthermore, the keto diet may not provide enough calories, especially if it is not properly planned. A calorie deficit can lead to chronic fatigue, excessive weight loss, and hormonal issues. Therefore, it is crucial to ensure adequate calorie intake and increase consumption of healthy fats and nutritious meals to boost energy levels.

Your body may burn calories quicker on keto

The keto diet is a very low-carb, high-fat, and moderate-protein diet that has been linked to a range of potential health benefits. One of the biggest benefits of the keto diet is weight loss. When on a keto diet, the body enters a metabolic state called ketosis, where it burns fat for energy instead of glucose.

Ketosis leads to weight loss because it helps the body burn through dietary fat first and then body fat. This means that even if you are consuming a lot of fat, your body will be burning through it at a faster rate. People in ketosis burn an average of 300 extra calories every day, which is a 15-20% increase in metabolic rate. This means that your body may burn calories quicker on keto.

Additionally, the keto diet suppresses your appetite by blocking ghrelin, the body's main hunger hormone. This means that you will be less likely to overeat and will be able to maintain a calorie deficit more easily.

However, it is important to note that the keto diet may not be suitable for everyone. Some people may find that they need to consume more carbohydrates to fuel their workouts or maintain their energy levels. It is also important to make sure you are getting enough nutrients and not just focusing on calories.

Overall, the keto diet can be a great way to increase weight loss and burn more calories, but it is important to listen to your body and make adjustments as needed.

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