Keto And Working Out: A Healthy Combination?

The ketogenic diet is a very low-carb, high-fat, moderate-protein diet that has been linked to a range of potential health benefits, including weight loss, boosted energy, and improved blood sugar control. However, its effect on athletic performance is still debated. While some claim that keto can enhance endurance and fat burning, others argue that it could drain energy levels and impair muscle growth, especially for high-intensity workouts.

So, is it okay to do keto while working out? The answer is yes, but with some modifications and considerations. Here's a paragraph to introduce the topic and provide an overview of the key points to be discussed:

The ketogenic diet and working out can go hand in hand, but there are some important considerations to keep in mind. While keto may offer benefits such as enhanced fat burning and improved endurance for certain types of exercise, it can also lead to decreased energy levels and impaired muscle growth. The key factor is the type of workout: keto tends to be better suited for low-intensity, steady-state exercises like jogging, cycling, or yoga, as the body relies more on fat burning during these activities. On the other hand, high-intensity exercises like HIIT, sprinting, or weightlifting may become more challenging due to the reduced availability of carbohydrates for quick energy bursts. Additionally, the infamous keto flu symptoms, including brain fog, nausea, and fatigue, can make working out more difficult during the initial stages of the diet. However, with proper modifications, such as targeted or cyclical ketogenic diets, it is possible to maintain performance and energy levels while still enjoying the benefits of keto.

Keto may boost fat burning

The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet that has been linked to a long list of potential health benefits, including improved blood sugar control and decreased hunger levels. One of the most well-known benefits of keto is its ability to boost fat burning.

When the body is in a state of ketosis, it becomes efficient at burning fat for fuel instead of carbohydrates. This means that the body can tap into its fat stores for energy during exercise, resulting in increased fat burning. Several studies have shown that following a ketogenic diet may help boost fat burning during physical activity.

For example, a small study in competitive race walkers showed that the ketogenic diet increased the body's ability to burn fat during workouts, even at different intensity levels. Additionally, another study in 22 athletes found that switching to a ketogenic diet increased fat burning over a four-week period. This is likely due to the high-fat content of the ketogenic diet, as the body will burn more fat during exercise when it has more fat available as a fuel source.

It is important to note that while keto may boost fat burning, it may not always lead to weight loss. This is because fat contains more calories per gram than carbohydrates or protein. Therefore, creating a calorie deficit by consuming fewer calories than you burn is still necessary for weight loss, even while in ketosis.

In addition to increased fat burning, the ketogenic diet has also been associated with improved endurance and faster muscle recovery. However, it is important to consider the potential drawbacks of keto, such as decreased energy levels and impaired muscle growth, especially during high-intensity exercises. Overall, the ketogenic diet may be better suited for low-intensity, steady-state workouts rather than high-intensity activities.

High-intensity exercises may be tougher

The ketogenic diet involves a low intake of carbohydrates, which are the body's main source of energy, especially for high-intensity exercises. Therefore, switching to a ketogenic diet can negatively affect athletic performance and energy levels, especially as your body adapts to using fat for fuel instead of carbohydrates.

High-intensity exercises, such as sprinting, boxing, swimming laps, jumping rope, HIIT, sprinting, weightlifting, and other sports, require short, intense bursts of energy. The human body stores carbohydrates in the form of muscle glycogen, which becomes an immediate fuel source during such activities.

On the keto diet, the body burns fat for energy instead of carbohydrates. Fat is not as easily burned as carbohydrates, making the process less efficient. As a result, performance during high-intensity workouts may be limited.

Some studies have found that the keto diet may impair performance in endurance athletes by affecting energy utilisation and speeding up exhaustion. For example, a small study in 42 healthy adults showed that after six weeks on the keto diet, participants' performance in endurance capacity and peak power decreased. Another study in elite competitive walkers found that those on the keto diet experienced worse athletic performance than those on a standard diet, despite burning more fat.

Additionally, the keto diet may decrease energy levels, especially during the initial stages of the diet. One small study found that athletes experienced decreased energy levels during the first ten weeks of the keto diet, which gradually improved over time. Other research suggests that increased ketone levels in the blood can lead to increased fatigue and a reduced desire to exercise.

However, it is important to note that the impact of the keto diet on high-intensity exercises may vary depending on individual body makeup and genetics. While some people may experience decreased performance, others may be able to adapt and maintain their baseline performance levels.

You may feel less energised at first

Starting the keto diet can be challenging, and you may experience a drop in energy levels, especially during the first few weeks. This is due to the body adapting to using fat instead of carbohydrates as its primary fuel source. This process can leave you feeling less energised and may affect your workout performance.

The "keto flu" is a common term used to describe the initial period on the keto diet, characterised by symptoms such as brain fog, nausea, fatigue, and headaches. These symptoms are caused by changes in metabolism and electrolyte imbalances as the body adjusts to burning fat for energy. During this time, you may not feel motivated to work out, and even if you are a regular exerciser, you may find it more challenging to perform at your usual intensity.

Additionally, the keto diet depletes glucose and glycogen stores in the muscles, which are the body's preferred source of quick energy. As a result, you may feel more sluggish and tired during your workouts, especially high-intensity exercises that require short bursts of energy.

However, it's important to note that this decrease in energy is usually temporary. As your body becomes "keto-adapted," it will gradually adjust to using fat as fuel, and your energy levels will likely return to normal over time. This adaptation process may take a few weeks, and it's recommended to take it easy during this initial period and listen to your body.

To help manage the transition, consider modifying your workouts to focus on low-intensity, steady-state exercises such as jogging, cycling, yoga, or swimming. These types of exercises are less reliant on carbohydrates for fuel and may be better tolerated during the early stages of the keto diet. Gradually, as your body adapts, you can increase the intensity and duration of your workouts.

It's also worth mentioning that while the keto diet may cause an initial energy dip, some research suggests that athletes can successfully increase their ability to use fat as fuel. For example, a small study from July 2017 found that athletes on a high-fat diet experienced reduced energy initially but later regained higher energy levels, especially during exercise.

In summary, starting the keto diet may lead to a temporary decrease in energy levels and workout performance. However, as your body adapts to using fat as fuel, your energy levels will likely improve, and you can gradually increase the intensity of your workouts. Focusing on low-intensity exercises during the initial adjustment period can help you manage this transition more effectively.

Your body may burn calories quicker

A 2018 study found that when overweight adults replaced carbohydrates with fat in their diet for five months, their bodies were able to burn approximately 250 more calories per day than people who ate high-carbohydrate and low-fat diets. This is because fat is more calorie-dense than carbohydrates. Each gram of fat has 9 calories, while a gram of protein or carbohydrate has 4 calories. This difference in caloric burn can add up when it comes to weight loss. Remember, to lose weight, the body needs to burn more calories than it takes in.

While the ketogenic diet can be a good way to train your body to use fat as a fuel source, it doesn't mean that when you exercise, the body will automatically use up that fat. You still need to be burning more calories overall than you're consuming to actually lose fat and lose weight. As Andy Galpin, PhD, a professor of kinesiology at California State University, explains, "calories are not the only thing that's relevant, but they still matter."

In addition, the ketogenic diet may not be suitable for high-intensity bursts of activity. Some studies have found that it may enhance performance for endurance athletes. For example, one study in 39 athletes noted that being in a metabolic state of ketosis improved physical endurance due to the body's ability to use fat as an alternative source of energy. However, this was observed in the context of providing ketone supplements, not through following the ketogenic diet. Another study in 20 endurance athletes had similar findings, reporting that following a ketogenic diet for 12 weeks improved performance, body composition, and fat burning during exercise.

On the other hand, some research has found that the ketogenic diet could negatively affect performance in endurance athletes by impairing energy utilization and speeding up time to exhaustion. Therefore, more studies are needed to determine whether the ketogenic diet offers any added benefits over other diets for endurance athletes.

Keto is better for maintaining muscle mass than building it

The ketogenic diet is a very low-carb, high-fat diet that is often used for weight loss. While it is possible to build muscle on a keto diet, it may be more challenging than doing so on a traditional higher-carb diet. This is because the keto diet restricts carbs, which promote the release of insulin, an anabolic hormone that helps create conditions for muscle growth. Additionally, keto diets are often lower in calories, which can make it more difficult to consume enough protein to support muscle growth.

Maintaining vs. Building Muscle on Keto

Maintaining muscle mass is crucial for overall health and can be achieved on a keto diet. However, building muscle mass requires a calorie surplus, which can be challenging on a keto diet due to its focus on fat and protein intake. To build muscle effectively, a combination of strategies is necessary, including proper nutrition, resistance training, and adequate rest and recovery.

The Role of Protein in Muscle Maintenance and Growth

Protein is essential for both maintaining and building muscle mass as it is the building block of muscles. However, some versions of the keto diet may involve restricting protein intake, which can hinder muscle growth. It is important to ensure adequate protein intake, with most studies recommending 0.7-0.9 grams of protein per pound of body weight for muscle maintenance and growth.

The Impact of Keto on Workout Performance

The keto diet may affect workout performance, particularly for high-intensity exercises. This is because high-intensity exercises rely on carbohydrates for quick energy bursts. On the other hand, low-intensity, steady-state exercises may be less affected by the keto diet as they can utilize fat as a fuel source.

Optimizing Keto for Muscle Maintenance

To optimize muscle maintenance on a keto diet, it is crucial to determine your calorie intake, eat plenty of protein, track your carb intake, and increase your fat intake. Resistance training and adequate sleep are also important factors in preserving muscle mass. By following these guidelines, individuals can effectively maintain muscle mass while on a keto diet.

Frequently asked questions