Jeffrey Salazar
The ketogenic diet is a very low-carb, high-fat diet that has become popular among endurance athletes as a performance enhancer. The keto diet prescribes a significant reduction in carbohydrate intake, with fats making up the remaining 60 to 80 percent of calorie intake. While the diet has been shown to improve fat oxidation and decrease body mass, there is limited evidence on its efficacy for endurance performance, and it may not be suitable for all athletes or sports. This article will explore the potential benefits and drawbacks of the keto diet for endurance athletes and provide insight into what foods to eat and avoid while on this diet.
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What You'll Learn
Eat high-fat, low-carb foods
The keto diet is a very low-carb, high-fat diet. It's gaining popularity due to its potential benefits for weight loss, blood sugar management, and preventing cancers and neurodegenerative conditions. On a keto diet, carbohydrates make up around 5 to 10% of macronutrient intake, while fats make up the remaining 60 to 80% of calorie intake. This is in contrast to a typical diet, in which carbohydrates make up about 60% of calories, with fats and protein making up the remaining 40%.
When following a keto diet, you can consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils. Eggs are a staple in keto diets, as they trigger hormones that increase feelings of fullness and contain antioxidants that protect eye health. Most types of cheese are very low in carbs and high in fat, making them a great fit for the keto diet. Greek yogurt and cottage cheese are also nutritious, high-protein foods that can be eaten in moderation on keto.
To ensure you're getting enough fat in your diet, you can cook your eggs in butter or oil, and add high-fat meats like bacon or sausage to your meals. Avocados are another great source of healthy fats and can be added to salads or used as a replacement for bread in sandwiches. Nuts and seeds are also high in fat and can be eaten as a snack or added to meals for some extra crunch.
Some people on keto count their total carb intake, while others count net carbs, which refer to total carbs minus fiber. It's important to note that the keto diet may not be suitable for everyone, and it's always best to consult with a healthcare professional or nutritionist before starting any new diet.
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Consume animal proteins
Consuming animal proteins is an important part of the keto diet. Animal proteins include meat, fish, and eggs, which are all rich in essential amino acids and B vitamins. Meat and fish are also good sources of healthy fats, particularly omega-3 fatty acids, which are important for maintaining heart health and reducing inflammation in the body.
When following a keto diet, it is recommended to choose fatty cuts of meat, such as ribeye or ground beef, which have a higher fat content and fewer carbohydrates. Lean meats, such as chicken breast or turkey, can also be consumed but should be paired with fatty foods like avocado or olive oil to increase the overall fat content of the meal.
Eggs are another excellent source of animal protein on the keto diet. They are versatile and can be prepared in a variety of ways, such as boiled, scrambled, or fried. It is important to consume whole eggs, as the majority of the nutrients are found in the yolk, including antioxidants that promote eye health.
In addition to meat and eggs, dairy products like cheese, plain Greek yogurt, and cottage cheese are also good sources of animal protein on the keto diet. These dairy products are high in protein and healthy fats, and they can help promote feelings of fullness and decrease appetite. However, it is important to consume them in moderation due to their carbohydrate content.
When incorporating animal proteins into a keto diet, it is essential to pay attention to the quality and source of the proteins. Opting for organic, grass-fed, or pasture-raised options can provide additional health benefits, including higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), which has been linked to improved body composition and heart health.
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Eat dairy products
Dairy products are a great way to liven up your keto diet menu. They are rich in keto fats and contain naturally occurring nutrients that will help you stay nourished while limiting your intake of other food groups.
However, there are a few things to keep in mind. Firstly, avoid dairy products with added sugars, such as ice cream, flavoured yogurt, and flavoured milk. These products can throw you out of ketosis and hinder your progress. Secondly, while lactose is a naturally occurring sugar in milk, it is still processed as sugar by the body, so it's important to monitor your milk intake. Whole milk, half-and-half, and evaporated milk, in particular, contain about 10 grams of lactose per serving, which can affect your ketosis state.
Now, let's dive into some delicious keto-friendly dairy options:
- Cheese: Most cheese varieties are ideal for keto due to their high-fat, moderate protein, and low-carb content. Enjoy mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, parmesan, and ricotta cheeses without worry. Cheese also offers potential health benefits, as research suggests it may help increase strength and reduce the loss of muscle mass that occurs with ageing.
- Greek Yogurt and Cottage Cheese: These are nutritious, high-protein options that can help decrease appetite and promote feelings of fullness. Enjoy them as a snack or combine them with chopped nuts, cinnamon, or other spices for a tasty keto treat.
- Heavy Cream or Heavy Whipping Cream: Made from pure milk fat, these are high in fat, low in carbs, and very high in calories, so indulge mindfully! They are perfect for keto desserts and can be used in dips, dressings, or as thickeners.
- Sour Cream: Sour cream is another versatile dairy product that fits the keto diet. It contains about 19 grams of fat and 4.6 grams of carbs per 100-gram serving. Use it in dips, dressings, or as a thickener.
- Butter: Butter is generally considered keto-friendly, especially if you opt for high-quality grass-fed butter, which is higher in omega-3.
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Include vegetables and plant-based foods
The keto diet is a low-carb, high-fat eating plan that has gained popularity for its potential benefits in weight loss, blood sugar management, and even the prevention of cancers and neurodegenerative conditions. While the keto diet is often associated with animal proteins and dairy, it is also important to include vegetables and plant-based foods in your keto meals.
Vegetables and plant-based foods are excellent sources of essential vitamins, minerals, and fibre, which can help support overall health and well-being while on the keto diet. When choosing vegetables, opt for low-carb, non-starchy varieties such as leafy greens (spinach, kale, Swiss chard), broccoli, cauliflower, asparagus, mushrooms, and zucchini. These vegetables are packed with nutrients and have a minimal impact on your carb intake.
Avocados are another excellent choice as they are rich in healthy fats and provide important vitamins and minerals like potassium, fibre, and vitamins C, K, and B6. Olives and olive oil can also be incorporated into your meals. They are high in monounsaturated fats and provide polyphenols, which have anti-inflammatory properties.
Additionally, nuts and seeds can be a great snack or topping for your keto meals. For example, chia seeds are high in fibre and omega-3 fatty acids, while flaxseeds are rich in fibre and antioxidants. Just remember to consume these in moderation, as they do contain some carbs.
When preparing your meals, feel free to use herbs and spices generously. They add flavour to your dishes and provide additional antioxidants and anti-inflammatory compounds. Some popular choices include turmeric, ginger, cinnamon, basil, and rosemary.
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Eat whole eggs
The keto diet is a very low-carb, high-fat, and moderate-protein diet with numerous health benefits. It is based on eating high-fat, low-carb foods, including animal proteins, dairy, vegetables, plant-based foods, and fats and oils.
Eggs are a staple food in keto diets. They are protein-rich and contain healthy fats, with virtually no carbohydrates. Eating whole eggs is especially beneficial, as most of an egg's nutrients are found in the yolk. This includes antioxidants such as lutein and zeaxanthin, which promote eye health, and vitamins A, D, E, K, and B12, which are essential for nerve function and DNA production. While egg whites are a good source of lean protein, the yolks contain healthy fats beneficial for those on keto and are rich in nutrients.
In addition to their nutritional benefits, eggs have been shown to trigger hormones that increase feelings of fullness, making them a great option for those looking to lose weight. They are also versatile and convenient, as they can be cooked in a variety of ways and added to almost any meal. Whether you enjoy scrambled eggs for breakfast, an egg salad for lunch, or a frittata for dinner, eggs are a great way to meet your keto diet macros.
It is recommended to stick to about 2-3 eggs per day on the keto diet to ensure your meals are varied and you are getting a wide range of nutrients from other keto-approved foods.
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Frequently asked questions
The keto diet, or ketogenic diet, is a very low-carb, high-fat diet. The diet prescribes a significant reduction in carbohydrate intake, with fats making up the remaining 60 to 80% of calorie intake.
The keto diet has become popular among endurance athletes as it is thought to provide a steady supply of energy for the body and brain during prolonged exercise and accelerate recovery time post-exercise. The diet can also help endurance athletes manage their weight and improve their body's ability to metabolize fat for energy.
Foods to eat on the keto diet include eggs, cheese, Greek yogurt, cottage cheese, animal proteins, vegetables, and other plant-based foods.
