Avoid Passing Out While Working Out On Keto

The ketogenic diet is a very low-carb, high-fat, moderate-protein diet that has been linked to a range of health benefits, from improved blood sugar control to decreased hunger levels. However, its effect on athletic performance is still a subject of debate. While some claim that the keto diet can boost fat burning and enhance endurance, others argue that it could drain energy levels and hinder muscle growth.

One of the main drawbacks of the keto diet is that it can lead to dehydration and a lack of electrolytes, which can cause dizziness, lightheadedness, and even fainting. This is because the body is flushing out a lot of water and electrolytes during the initial stages of the diet. Therefore, it is crucial to stay properly hydrated and supplement electrolytes to maintain fluid balance and avoid these adverse side effects.

Additionally, the keto diet may not be well-suited for high-intensity workouts as they are typically fuelled by carbohydrates. Instead, keto dieters are advised to opt for low-intensity, steady-state exercises such as jogging, yoga, and cycling, as the body can use fat as its primary energy source during these activities.

To avoid passing out while working out on the keto diet, it is important to address dehydration and electrolyte imbalances, choose suitable workout types, and listen to your body's needs.

Avoid high-intensity workouts

High-intensity exercises such as HIIT, sprinting, boxing, swimming laps, jumping rope, and weightlifting are likely to be more challenging on a keto diet. This is because the body's primary fuel source during high-intensity workouts is carbohydrates, which the keto diet restricts. Without sufficient carbohydrates, the body has to rely on burning fat for energy, which is not as readily available to the muscles and is a less efficient process. As a result, you may experience reduced performance and endurance during high-intensity workouts.

Additionally, the keto diet can cause dehydration and an electrolyte imbalance, further contributing to feelings of fatigue and exhaustion. Therefore, it is crucial to ensure proper hydration and electrolyte intake, especially when engaging in physical activity.

If you choose to continue with high-intensity workouts while on the keto diet, there are a few strategies you can implement to optimize your performance:

• Increase your carb intake: Consider a targeted keto approach by consuming an additional 15-30 grams of net carbs from simple carbohydrates, such as fruit, 30-60 minutes before a high-intensity workout. This will provide your body with the necessary glycogen to fuel your muscles during and after your training.
• Choose the right pre-workout supplement: Opt for a keto-friendly pre-workout supplement that is free from sugar, as sugar can kick you out of ketosis. Pure C8 MCT oil is a recommended option, as it provides long-lasting energy and enhances metabolism.
• Adjust your workout routine: Listen to your body and scale your workouts accordingly. During the initial adjustment phase, you may need to lower the intensity or duration of your workouts until your body becomes keto-adapted.

Eat enough fat

Eating enough fat is crucial when following a keto diet. This is because the diet is built on being low in carbohydrates and high in fats, with the principle of replacing carbs with fats. The keto diet works by putting your body in a ketogenic state, where it starts to break down stored fat for energy.

If you're on a low-carb diet, you need to replace the calories you were previously getting from carbs with fat-rich food. If you're not eating enough fat, you're not getting enough calories, and your body won't have the necessary energy to function. This can lead to a slower metabolism and increased feelings of hunger, which can hinder your weight loss goals.

To ensure you're getting enough fat, aim for about 70% to 80% of your daily calories from fats. This can include polyunsaturated and monounsaturated fats, which offer multiple health benefits. Some of the best sources of healthy fats include:

• Avocado and avocado oil
• Nuts and seeds (and nut and seed butters)
• Olives and olive oil
• Coconuts and unrefined coconut oil
• Oily fish, such as tuna and anchovies
• Full-fat Greek yogurt
• Cheese
• Butter
• Whole eggs

In addition to including these foods in your diet, here are some tips to increase your fat intake:

• Use high-fat toppings and garnishes, such as nuts, seeds, cheese, avocado, and cured meats.
• Choose whole-fat foods instead of low-fat options, such as full-fat cheese, milk, and yogurt.
• Cook with fat. Use olive oil, butter, or other types of oil or fat to add more fat to your meals and enhance the flavour.
• Eat the right snacks. Choose "real food" snacks that are high in fat and low in carbs, such as nuts, meats, cheeses, and hard-boiled eggs.
• Add fat to your drinks. Put creamer, whipped cream, or whole milk in your coffee or tea, or try adding butter to your coffee.

By incorporating these tips and including a variety of healthy fat sources in your diet, you can ensure you're getting enough fat while following a keto diet.

Listen to your body

If you're following the keto diet and regularly exercising, yet experiencing subpar energy levels or halted weight loss, these may be signs that your workouts aren't serving you as they should. In that case, consider adjusting your workout routine, eating more nutrient-dense foods, or adding more carbs before your workout.

It can take a little time to find the best keto workout to maximize your results, but by listening to your body, you can find the balance you need to achieve the results you desire while feeling your best.

If you're feeling dizzy or light-headed, this could be a result of dehydration or a lack of electrolytes. It's extra crucial during the first few weeks to get in extra sodium and potassium to help maintain fluid balance and avoid any adverse side effects, like "keto flu".

Avoid undereating

Undereating on keto is a common problem, according to Lisa Booth, R.D.N., a dietitian and the health lead at Nori Health. This is because the keto diet restricts an entire food group (carbohydrates), which naturally reduces calorie intake. The keto diet also suppresses appetite, so you might not feel hungry even if you haven't eaten enough. Undereating can make you feel unwell and negatively impact your performance and results.

To avoid undereating, it's important to ensure you're consuming enough calories and nutrients. Here are some tips to help you avoid undereating while on a keto diet:

• Eat when you're hungry: Listen to your body and eat when you feel hungry. Don't skip meals or go too long without eating. This doesn't mean giving in to emotional eating or peer pressure; it means eating when your body truly needs nutrients and energy.
• Don't overeat: On the other hand, stop eating when you're satisfied, not stuffed. On a keto diet, you're eating for nutrients, not volume. Focus on nutrient-dense foods such as meat, vegetables, and healthy fats.
• Choose the right types of fat: Ensure you're consuming enough fat, as this is your main source of fuel on keto. Aim for healthy fat sources such as grass-fed meats, fish, avocado, and coconut oil.
• Don't restrict calories too much: While creating a calorie deficit is necessary for weight loss, don't restrict your calorie intake too drastically. Make sure you're giving your body enough energy, especially if you're physically active.
• Consider your activity level: If you're physically active or engaging in a consistent exercise routine, make sure to increase your calorie and nutrient intake accordingly. Nourish your body with quality foods to properly fuel your workouts and support recovery.
• Listen to your body: If you often feel tired, dizzy, or exhausted, it may be a sign that your body isn't responding well to a very low-carb diet. Consider adding more carbs to your diet and see how you feel. If this improves your energy levels, the keto diet might not be the right choice for you.

Consume electrolytes

It is important to consume sufficient electrolytes when starting a ketogenic diet. This is because the keto diet typically flushes a lot of water out of your body at first, and this can lead to dehydration and a lack of electrolytes. This can cause a range of symptoms, including dizziness, lightheadedness, and even fainting.

To prevent this, it is recommended to increase your intake of electrolytes, especially during the first few weeks of the diet. This can be done by salting your food liberally and eating keto-friendly potassium-rich foods such as avocados and green leafy vegetables. You can also use an electrolyte supplement, such as Keto Vitals Electrolyte Powder. Additionally, drinking plenty of water is important, as it helps to prevent dehydration and flush out the electrolytes.

Furthermore, consuming a teaspoon of salt about 30 minutes before working out can help with retention and improve your pump. It is also beneficial to sip an electrolyte beverage during and after your workout to replenish lost electrolytes and maintain optimal hydration and energy levels.

By ensuring adequate electrolyte intake, you can help maintain fluid balance, support vital bodily functions, and prevent adverse side effects such as the keto flu, which is characterised by symptoms like fatigue, nausea, and headaches.

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