Keto At Work: Simple Strategies For Success

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits, including weight loss, improved health, and lower risks for certain diseases. While it can be challenging to adjust to this new way of eating, it is possible to successfully follow the keto diet while working. The transition period can be challenging, with some people experiencing flu-like symptoms during the first few days, but there are ways to make the process easier. Planning meals in advance, opting for strength training over high-intensity workouts, and listening to your body are some strategies that can help maximize results and make the keto diet more enjoyable.

Ease into your workout routine

Starting to work out while on the keto diet can seem daunting, but it is not only beneficial for your health but can also improve your keto diet results. Once your body has adjusted to being in ketosis, exercising with the right workout routine can maximize your weight loss results, increase muscle mass, and give you a long-lasting energy boost.

That being said, it is important to ease into your workout routine. When you start keto, your body goes through a significant metabolic adjustment phase where it switches from burning glucose as its primary fuel source to ketones. This adjustment is called the keto flu, and while each person is different, the average adjustment period can take anywhere from one to three weeks. During this time, your workouts might feel more challenging than usual, and you may feel sluggish. This is a normal part of the process, so listen to your body and scale your workouts accordingly. Remember, it will get easier once your body adjusts to ketosis!

While working out can help ease the symptoms of keto flu, you shouldn't force yourself to exercise if you don't feel good. Be gentle with yourself during the first few days of your keto transition, and try to keep your activity level to a minimum if you're feeling lethargic or unwell.

• Start with low-intensity exercises: Opt for strength training, yoga, or stability training instead of high-intensity workouts. The body uses fat as its primary energy source during lower-intensity exercises, which aligns with the keto diet's focus on fat adaptation.
• Choose the right pre-workout supplement: Look for a keto-friendly pre-workout supplement that is sugar-free. Pure C8 MCT oil is an excellent option as it provides energy and enhances metabolism, helping to increase efficiency during your workouts.
• Listen to your body: There is no one-size-fits-all approach to keto and working out. If you're experiencing low energy levels or a lack of progress, consider adjusting your workout routine or adding more nutrient-dense foods to your diet.
• Be patient: Give your body time to adjust to the keto diet and the new workout routine. It may take a few weeks for you to start feeling more energetic and seeing results.

Choose a keto-friendly pre-workout

When choosing a keto-friendly pre-workout, it's important to select one that aligns with your fitness goals and workout intensity. Here are some factors to consider when making your choice:

Type of Workout

If you're engaging in high-intensity workouts like HIIT or CrossFit, you may benefit from pre-workouts containing caffeine and B-complex vitamins for an extra energy boost. On the other hand, if you're focusing on strength training or weightlifting, look for supplements with creatine, a favourite among athletes for boosting strength and power. For ketosis support during workouts, look for supplements containing beta-hydroxybutyrate.

Ingredients

When selecting a keto-friendly pre-workout, it's crucial to read the ingredient label carefully. Avoid products containing simple carbs like dextrose or fructose, as these can knock you out of ketosis. Instead, opt for supplements with keto-friendly ingredients such as beta-alanine, which supports intra-workout strength and performance, or citrulline malate, an excellent vasodilator for those chasing a pump during workouts. Exogenous ketones are also a great choice, as they provide a readily available form of fuel for your muscles.

Timing and Dosage

Pre-workout supplements are typically taken 20 to 30 minutes before exercising to allow the ingredients to take effect. If your pre-workout contains caffeine, you may want to increase the timing to 45 to 60 minutes before your warm-up to get the full benefits. Additionally, when introducing new supplements, start with a smaller dose and gradually increase it to minimise any potential side effects.

Taste and Texture

Taste and texture may also influence your choice of keto-friendly pre-workout. Some products come in powder form, which you mix with water, while others are available as capsules or bars. If you're particular about flavour, consider purchasing a smaller container or sample size before committing to a large quantity.

• Pure C8 MCT oil: Provides energy-boosting and metabolism-enhancing benefits, enhancing efficiency during keto workouts.
• Optimum Nutrition Amino Energy: Contains amino acids, BCAAs, and green tea extract, making it a keto-friendly option.
• Vega Sport Premium Plant-Based Protein Powder: A plant-based and gluten-free option with 30 grams of protein per serving.
• Bulletproof Unfair Advantage: A caffeine-free option containing MCT oil, coenzyme Q10, and pyrroloquinoline quinone for improved energy production.
• Gnarly Sports Nutrition Gnarly Pre-Workout: NSF Sport certified and caffeine-free, making it a dependable option for athletes.

Opt for strength training over HIIT workouts

When starting a new diet, it can be tempting to want to dive straight in and hit the gym hard. However, this is not the best approach, especially when it comes to the keto diet. The keto diet is a low-carb, high-fat diet that turns your body into a fat-burning machine. Combining exercise with the keto diet will maximise the health benefits and weight loss benefits of the keto diet while maintaining lean body mass. However, the keto diet can affect your exercise performance, so it's important to know how to exercise effectively while on the keto diet.

One of the best types of workouts when on the keto diet is aerobic exercise, which includes strength training, yoga, and stability training. These are low-intensity, steady-state cardio activities that use fat as the primary energy source. 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 CrossFit, sprinting, and HIIT workouts require large bursts of fuel from glycogen, which a low-carb and low-sugar keto diet is not suited for. A study from Saint Louis University found that the keto diet significantly decreased performance in anaerobic exercises due to low glycogen levels. Therefore, it is recommended to opt for strength training over HIIT workouts while on the keto diet.

That being said, it is still possible to do HIIT workouts on keto, but you may feel more sluggish, which can result in decreased performance. If you want to do high-intensity workouts, it is important to boost your carb intake. While a standard keto dieter consumes between 20 to 40 grams of net carbs per day, a keto dieter with an active lifestyle can consume an additional 15-30 grams of net carbs from simple carbohydrates (like fruit) 30-60 minutes before a high-intensity workout. This will allow your body to fuel your muscles with enough glycogen during and after your training.

Increase your carb intake for high-intensity workouts

When following a keto diet, it's important to understand the impact of exercise on your body and how you can adjust your carbohydrate intake to fuel high-intensity workouts effectively. Here are some detailed tips to help you increase your carb intake strategically while maintaining your keto lifestyle:

Understand the Impact of Exercise on Ketosis

Exercise and the keto diet have a synergistic effect on your health and fitness journey. Exercise, especially endurance exercises, can help deplete glycogen stores, which aids in reaching ketosis faster. This is because your body metabolises fat when its usual source of energy, glucose, is depleted. However, a lack of carbohydrates may negatively impact your exercise performance, especially for strenuous workouts, as high glycogen levels are necessary to boost output.

Determine Your Carb Threshold for Ketosis

The standard keto diet recommends limiting carb intake to 20-50 grams per day. However, this threshold can vary depending on individual factors such as activity levels and genetics. Very active individuals, such as professional athletes, may need to consume more carbohydrates and can do so while still maintaining ketosis. It's important to monitor your blood or urine ketone levels using ketone test strips to ensure you're still in ketosis when increasing your carb intake.

Time Your Carb Intake Strategically

If you're engaging in high-intensity workouts, consider a targeted keto approach by consuming additional carbs from simple carbohydrates (like fruit) 30-60 minutes before your workout. This will provide your body with the necessary glycogen to fuel your muscles during and after your training session. It is important to consume these extra carbs within the recommended timeframe to avoid being kicked out of ketosis.

Adjust Your Workout Routine

When following a keto diet, you may need to modify your workout routine to cater to the absence of carbs as a primary energy source. Focus on low-intensity steady-state (LISS) cardio exercises such as slow jogs, yoga, and swimming, as they are more suitable for keto dieters. If you wish to incorporate high-intensity workouts, consider a targeted ketogenic diet (TKD) approach by timing your carb intake accordingly.

Listen to Your Body

Remember that everyone's experience with keto and exercise is unique. It's crucial to listen to your body and work at your own pace to achieve optimal results without risking injury or health issues. If you find that your energy levels are consistently low or your weight loss has stalled, consider adjusting your workout routine or adding more carbs before your workouts.

Make sure you're eating enough fat

The keto diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and improved health. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

When engaging in a consistent exercise routine, it is important to nourish your body with quality foods to properly fuel your workouts, help you develop lean muscle mass, and support fast recovery. Here are some tips to ensure you're eating enough fat while on the keto diet:

• Choose the right types of fat: Not all fats are created equal. Prioritize healthy, nutritious sources of fat such as avocado, avocado oil, nuts, seeds, olive oil, coconut oil, fatty fish like salmon and tuna, full-fat Greek yogurt, and cheese.
• Increase your fat intake: Aim for around 70% of your daily calories to come from fat. This may involve adding extra fat to your meals, snacking on high-fat foods, and choosing full-fat options over low-fat ones.
• Use high-fat toppings and garnishes: Top your meals with nuts, seeds, cheese, avocado, and cured meats to add more fat to your food. This also adds flavor to your dishes.
• Add fat to your drinks: You can easily increase your fat intake by adding creamer, whipped cream, whole milk, or butter to your coffee or tea.
• Cook with fat: Use fats like olive oil, butter, or peanut oil to cook your meals. This will not only increase your fat intake but also add flavor to your food.
• Eat the right snacks: Choose high-fat, low-carb snacks such as nuts, meats, cheeses, hard-boiled eggs, or "fat bombs," which are snacks that are low in carbs and high in fat.
• Dessert options: If you're craving something sweet, opt for fat bombs or add some whipped cream to berries or other fruit.
• Avocado options: Avocados are a great source of healthy fats. Enjoy them in salads, guacamole, or even on their own. You can also incorporate them into recipes like avocado chocolate mousse or brownies if you don't like the taste.

Frequently asked questions