Keto Extra Strength: A Guide To Using This Supplement

The ketogenic diet, or keto, is a high-fat, low-carb diet. It involves drastically lowering your carb intake and consuming fat instead, which puts your body into a metabolic state known as ketosis. Typically, the body burns glucose for energy, but when you're on keto, your body burns fat for energy, leading to weight loss and a boost in energy. However, cutting out carbs can make it harder to burst through the tougher parts of your workout. So, how can you use keto extra strength to support your fitness goals?

First, it's important to understand the different types of ketosis. Natural ketosis occurs when someone hasn't eaten carbs in a while, acting as a survival mechanism. On the other hand, nutritional ketosis is forced through a strict diet. To transition into ketosis, people typically need to consume fewer than 50 grams of carbs per day and get the rest of their calories from a high-fat, moderate-protein diet. This usually takes 2-4 days, but some may take longer.

While keto is excellent for weight loss and energy, it can impact high-intensity workouts that require short bursts of energy. That's because the body's preferred fuel source for these activities is carbohydrates, which are quickly accessible. However, with keto, the body burns fat, which is a less efficient process. As a result, keto dieters may experience a decrease in performance during high-intensity exercises.

So, how can you use keto extra strength to your advantage? One approach is the targeted keto diet, which involves a rigorous schedule for carb consumption. Since any time you overload on carbs, you kick your body out of ketosis, the trick is to burn the carbs quickly and bounce back into the keto zone. For muscle-building goals, calculate your macros for a regular keto diet and factor in the extra calories from carbs. The best time to eat carbs is 30-60 minutes before strength training, focusing on quick-absorbing high GI carbs.

Another strategy is the cyclical keto diet, which involves scheduling two or three days off keto during the week. This approach can be challenging to master but can lead to significant gains while sticking to keto. It typically involves a day or two of carbo-loading, followed by a day of fasting and intense strength training to burn excess sugars.

In conclusion, while keto can impact high-intensity workouts, there are ways to mitigate these effects and take advantage of the benefits of keto. By following a targeted or cyclical keto diet, you can support your fitness goals while experiencing the weight loss and energy boost that keto offers.

Eat a calorie surplus

To build muscle on a ketogenic diet, it is important to eat a calorie surplus. This means eating more calories than your body needs, with those extra calories coming from fats. Eating a calorie surplus is one of the three simple steps to building muscle, the other two being eating enough protein and training correctly.

When eating a calorie surplus, it is important to ensure that the surplus comes from fat, not carbohydrates. This is because eating a surplus of carbohydrates will kick your body out of ketosis, and you will lose the benefits of burning fat over carbohydrates. Eating a surplus of fat will not affect ketosis in the same way. However, it is important to note that eating a calorie surplus will lead to weight gain, whether that is muscle or fat, depending on your activity level.

If you are eating a calorie surplus while on a ketogenic diet, it is important to make sure you are still eating enough protein. This is because protein is essential for building muscle, and if you are not eating enough, your body may start to break down muscle proteins. To avoid this, it is recommended that you eat around 1.0-1.2g of protein per pound of lean body mass.

In addition to eating a calorie surplus and ensuring adequate protein intake, it is also important to train correctly. This means promoting hypertrophy in your muscles through weight training. Weight training will help to stimulate muscle growth and improve your strength.

By following these steps, it is possible to build muscle while on a ketogenic diet. However, it is important to note that building muscle on a ketogenic diet may be slower than on a high-carbohydrate diet, as carbohydrates promote insulin release and help restore glycogen in the muscles.

Eat enough protein

Protein is one of the three macronutrients, along with carbohydrates and fat, that the body needs in large quantities. It is made up of several smaller units called amino acids, nine of which are "essential," meaning that they must be consumed in food because the body cannot produce them.

Protein has a big role in the diet and is essential for wound healing, injury recovery, and muscle growth. It also helps to slow down digestion, so you stay feeling fuller for longer. It takes longer to digest protein, which means the body burns more calories during the digestion process.

When following a keto diet, it is recommended that people need anywhere from 20 to 30 percent of their calories from protein. However, according to ketogenic diet experts Stephen Phinney, MD, PhD, and Jeff Volek, PhD, RD, the most ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). They recommend sticking to a target range of 1.2-2.0 g/kg body weight, depending on lifestyle.

• A piece of meat the size of a deck of cards is roughly 20 grams of protein. Most people will need at least 60 grams of protein per day, so aim to include at least a "deck of cards" worth of meat at each meal. If your protein needs are higher, you can double your meat portion at all or certain meals.
• Spreading protein intake evenly throughout the day is the easiest way to meet your goals. Protein is extremely filling, so it can be difficult to meet your goal if you're trying to cram it all into one meal.
• Nuts, seeds, and cheese can easily boost your protein intake. If you're finding that you're just a little bit short on your protein intake each day, having nuts or cheese as a snack—or adding a sprinkle of cheese or seeds to your meals—can help push you over the edge to your goal. However, if you're trying to lose weight, you probably shouldn't depend on these foods as your primary protein sources. They are very rich in calories, which may slow down your weight loss.
• Meat and protein powder are the easiest ways to significantly increase your protein intake. Need to increase your protein intake? Adding an extra serving of meat to your meals or having a protein shake or two as a snack are simple ways to get more protein without drastically changing the way you meal plan and prep.
• For more exact numbers, a food scale is a worthwhile investment. Although you certainly don't need a food scale to get enough protein on keto, it can be helpful if you want to track your intake more accurately.

It is important to note that not eating enough protein on keto can lead to several problems, including muscle mass loss, appetite changes, weight gain, delayed wound healing or injury recovery, and fatigue. Low protein intake is also linked to a higher risk of death from all causes.

Train correctly

Training Correctly on Keto

Training on the keto diet can be challenging, especially for high-intensity exercises. However, with the right approach, it is possible to train effectively and achieve your fitness goals while in ketosis. Here are some tips to help you train correctly while following a ketogenic diet:

Understand the Impact of Keto on Your Workouts

Recognise that the keto diet may impact your performance during high-intensity workouts. The keto diet limits the amount of carbohydrates available for energy, and as a result, exercises requiring short bursts of intense energy may become more challenging.

Adjust Your Training Intensity and Volume

If you're engaging in strength training or other high-intensity exercises, consider adjusting your training regimen. Focus on lower-volume workouts with fewer reps (one to three) and longer rest periods (three to five minutes) in between sets. This will help you maintain energy levels and avoid excessive fatigue.

Time Your Carb Intake Strategically

To optimise your training performance, consider strategically timing your carbohydrate intake. Consume quick-absorbing high-GI carbs such as sports drinks or natural sugars 30-60 minutes before your workout. This will provide your body with easily accessible energy to enhance your training session.

Combine Keto with Intermittent Fasting

Intermittent fasting may help keto athletes utilise both fat and carbohydrate energy stores more efficiently. Consider incorporating periods of fasting into your routine, such as fasting for up to 24 hours or engaging in long, slow, aerobic fasted training. This can improve your body's ability to utilise fat for energy while preserving its capacity to use carbohydrates effectively.

Focus on Adequate Protein Intake

Ensure you are consuming sufficient protein, as it is crucial for muscle growth and repair. Aim for a caloric surplus and prioritise protein sources that are rich in branched-chain amino acids (BCAAs), such as meat, whey, and eggs. This will support muscle protein synthesis and help you maintain and build muscle mass.

Monitor Your Progress and Adjust Accordingly

Finally, remember that everyone's body is unique, and you may need to experiment to find the optimal training approach for yourself. Use tools such as a keto calculator to track your progress and make adjustments as needed. Remember to give your body time to adapt to the keto diet and the new training regimen.

Track your carb intake

Tracking your carbohydrate intake is crucial when following a ketogenic diet, as it helps you stay within the recommended range to achieve and maintain ketosis. Here are some detailed instructions and considerations to help you effectively track your carb intake:

Determine Your Carb Threshold

The first step is to calculate your personalised carbohydrate threshold, which is the maximum amount of carbs you can consume daily while still maintaining ketosis. This number can vary depending on factors such as your overall calorie intake, body weight, metabolic efficiency, and activity level. Generally, staying under 50 grams of carbohydrates per day is recommended for most people to achieve ketosis. However, some individuals may need to consume fewer carbs, such as 20 grams, to reach and sustain this state.

Understand Net Carbs

When tracking your carb intake, it is important to focus on "net carbs" rather than total carbohydrates. Net carbs refer to the digestible carbs that your body can absorb. To calculate net carbs, subtract the amount of fibre and half of the sugar alcohol content from the total carbohydrates. This calculation is especially important when consuming processed foods, as these tend to have higher levels of sugar alcohols.

Choose the Right Carb Sources

Not all carbohydrates are created equal. When following a ketogenic diet, it is crucial to choose carb sources wisely. Focus on nutrient-dense, fibrous, and unprocessed whole foods, such as non-starchy vegetables and small amounts of berries. These foods provide essential vitamins and minerals while keeping your carb intake in check.

Track Your Progress

Consistency is key when it comes to tracking your carb intake. Utilise mobile applications or food journals to record the carbohydrate content of each meal and snack. This practice will help you stay within your daily carb limit and make adjustments as needed. Additionally, tracking your progress allows you to identify patterns and problem areas, enabling you to make more informed food choices.

Be Mindful of Hidden Carbs

Some foods contain hidden carbohydrates that can quickly add up and push you over your daily limit. Wheat-based products, such as bread, rice, pasta, and cereals, are common culprits. Legumes, beans, and some fruits and vegetables also contain higher amounts of carbohydrates. Therefore, it is essential to read food labels carefully and be mindful of portion sizes to avoid exceeding your carb threshold.

Consider a Keto Carb Calculator

To simplify the process, you can utilise online keto carb calculators. These tools consider various factors, including your age, gender, activity level, and health goals, to provide a personalised estimate of your ideal carb intake. They can also help you track your progress over time and make adjustments accordingly.

Remember, tracking your carb intake is a crucial component of the ketogenic diet. It ensures you stay within the recommended range to achieve and maintain ketosis, which is essential for reaping the potential benefits of this dietary approach.

Increase your fat intake

The keto diet is a high-fat, low-carb diet that puts your body in a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to weight loss and boosted energy levels. To increase your fat intake on a keto diet, you should aim for around 70% of your overall calories to come from fat. Here are some tips to help you increase your fat intake while on the keto diet:

• Choose Healthy Fats: Not all fats are created equal. Focus on consuming healthy fats such as those found in avocados, nuts, seeds, fatty fish like salmon, olive oil, coconut oil, and grass-fed butter. These fats will provide your body with essential nutrients and help you stay full and satisfied.
• Cook with Fats: When preparing meals, use healthy fats like avocado oil, ghee, or grass-fed butter for cooking. This will automatically increase your fat intake. For example, you can sauté your vegetables in olive oil or cook your eggs in butter.
• Snack on High-Fat Foods: Choose snacks that are rich in healthy fats, such as nut butters, avocado, cheese, olives, or full-fat yoghurt. These snacks will provide you with energy and help you stay in ketosis.
• Add Fat to Your Coffee: Try adding a tablespoon of grass-fed butter or coconut oil to your morning coffee. This is known as "bulletproof coffee" and can help you increase your fat intake while also providing you with a boost of energy.
• Use Fat Bombs: Fat bombs are small, portable snacks made with high-fat ingredients like nuts, seeds, coconut oil, and cream cheese. They are perfect for curbing cravings and boosting your fat intake on the go.

Remember, while increasing your fat intake is crucial on a keto diet, it's important to choose healthy fats and ensure your overall calorie intake aligns with your weight loss goals. Additionally, be mindful of your protein intake, as excessive protein can be converted to glucose, potentially kicking you out of ketosis.

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