Keto And Sedentary Lifestyle: Does It Work?

The ketogenic diet, or keto, is a low-carb, high-fat, and moderate-protein eating plan that has gained popularity for its weight-loss and health-improving benefits. While it is advertised as a weight-loss solution, it is actually a medical diet that comes with serious risks and should be treated as such.

The keto diet involves reducing carbohydrate intake to a minimum and increasing fat consumption, with fat supplying up to 90% of daily calories. This shift in macronutrient ratios forces the body to enter a state of ketosis, where it burns fat for energy instead of glucose.

However, the keto diet is not a magic solution and requires careful planning and consideration. It can be challenging to adhere to due to the drastic reduction in carbohydrates, which can lead to initial side effects such as fatigue, mental fogginess, and even an illness dubbed the keto flu. Additionally, it may not be suitable for everyone, especially those with certain medical conditions.

Furthermore, it is important to note that keto is not just about eating more fat; the quality of fats and overall nutrition are crucial. The diet may also lead to nutrient deficiencies if not properly planned.

For those considering keto, it is essential to consult with a healthcare professional and ensure a thorough understanding of the diet's requirements and potential risks.

Keto and exercise

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

The Impact of Keto on Exercise

Endurance

The ketogenic diet may improve endurance in athletes, particularly those engaging in low-intensity, steady-state exercises such as jogging or cycling. This is because the body becomes more efficient at using fat as an alternative source of energy, which can lead to better physical endurance. However, high-intensity exercises that rely on short bursts of energy may be more challenging on a keto diet since fat is not as easily burned as carbohydrates.

Fat Burning

The ketogenic diet has been shown to boost fat burning during exercise, especially in endurance athletes. However, this increased fat burning does not always translate to improved athletic performance, as some studies have found that athletes on keto diets experienced worse performance despite burning more fat.

Muscle Recovery

The ketogenic diet has been linked to faster post-workout muscle recovery. Several studies have reported self-perceived improvements in recovery and reduced inflammation after exercise. Additionally, the diet has been found to reduce levels of enzymes associated with muscle damage.

Energy Levels

Switching to a ketogenic diet can lead to decreased energy levels, especially during the initial adaptation phase when the body is learning to use fat instead of carbohydrates for fuel. This period of low energy and mental fogginess is often referred to as the "keto flu."

Muscle Growth

The ketogenic diet may not be optimal for maximizing muscle growth due to its potential restriction of protein intake and lower calorie consumption. Muscle growth requires adequate protein intake and a caloric surplus, which can be challenging to achieve on a keto diet.

Best Exercises on the Ketogenic Diet

Low-intensity, steady-state exercises are generally the most compatible with the ketogenic diet. Incorporating activities such as jogging, biking, rowing, or yoga into your routine can be beneficial. High-intensity exercises like sprinting, boxing, or jumping rope may be more challenging on a keto diet due to the limited availability of carbohydrates, the body's main source of energy for these activities.

Keto and weight loss

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein eating plan that has been adopted by many looking to lose weight and improve health. The diet aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

On the keto diet, the body enters a state of ketosis, where it burns fat for energy instead of glucose. To reach and maintain ketosis, the intake of carbohydrates and protein must be limited. Typically, this means consuming fewer than 30 to 50 grams of carbs per day and ensuring that protein does not make up more than 10% of your total calories. The rest of your calories should come from fat.

When implemented correctly, the keto diet can lead to weight loss and may improve heart health and blood sugar control. However, it is important to note that keto is not suitable for everyone and should be done under medical supervision.

Tips for maximizing weight loss on keto:

• Track your macronutrients: Use apps or online tools to track your carb, protein, and fat intake. This will help you stay within the recommended ranges and avoid hidden carbs.
• Eat nutritious, whole foods: Focus on consuming unprocessed, whole foods such as full-fat dairy products, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. Avoid processed keto-friendly foods, which can be high in calories and low in nutrients.
• Create a calorie deficit: Even on the keto diet, it is important to consume fewer calories than you burn. Be mindful of portion sizes, especially with high-calorie keto-friendly foods.
• Increase physical activity: Incorporating more physical activity can boost weight loss and provide additional health benefits, such as improved heart health and reduced risk of chronic conditions.
• Manage stress and sleep: Chronic stress and lack of sleep can negatively impact weight loss. Find ways to reduce stress and improve sleep quality, such as through meditation or yoga.

Potential challenges and risks:

• Initial side effects: When first starting the keto diet, you may experience the "keto flu," which includes symptoms such as fatigue, mental fogginess, and irritability. These side effects usually subside within a few days to a week.
• Difficulty maintaining ketosis: Staying in ketosis can be challenging due to carb cravings and the restrictive nature of the diet. "Keto cycling," which involves following the keto diet for a certain period and then taking a break, may help with adherence.
• Nutrient deficiencies: The keto diet may lead to deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C, if a wide variety of vegetables, fruits, and grains are not included in the diet.
• Health risks: The keto diet is associated with an increased risk of liver and kidney problems, constipation, and fuzzy thinking. It is also high in saturated fat, which has been linked to heart disease.

Keto and health risks

The keto diet is a low-carb, high-fat, and moderate-protein eating plan that has gained popularity in recent years. While it can lead to weight loss and lower blood sugar, it also comes with several health risks that should be carefully considered. Here are some key points about the potential health risks of the keto diet:

• Kidney Problems: The keto diet's high-fat and protein content can increase the risk of kidney stones and may also contribute to long-term kidney damage by promoting hyperfiltration.
• Constipation: The diet's low fiber content can lead to constipation and other digestive issues.
• Nutrient Deficiencies: Restricting carbohydrates and whole grains can result in deficiencies of essential vitamins, minerals, and fiber. This can have negative effects on overall health and well-being.
• Increased "Bad" Cholesterol: The high saturated fat intake encouraged by the keto diet can lead to an increase in LDL ("bad") cholesterol, which is a risk factor for heart disease.
• Fuzzy Thinking and Mood Swings: The keto diet's low-carb nature may cause confusion and irritability due to the brain's preference for glucose from healthy carbohydrates as an energy source.
• Social Isolation and Disordered Eating: Strict diets like keto can lead to social isolation and, in some cases, disordered eating patterns or an unhealthy obsession with food.
• Other Health Conditions: The keto diet is not suitable for everyone. It should be avoided by individuals with conditions involving the pancreas, liver, thyroid, or gallbladder. Pregnant or breastfeeding women should also consult their healthcare providers before starting the keto diet.
• Keto Flu: When starting the keto diet, some people experience a cluster of symptoms known as "keto flu," which includes headache, fatigue, nausea, dizziness, brain fog, and decreased energy.

Keto and micronutrients

Micronutrients are essential for keto diet success, regardless of your goals and activity level. The ketogenic diet eliminates whole food groups, including starchy vegetables, grains, and most fruits, which can lead to micronutrient deficiencies. This is especially true for those who are used to getting their nutrients primarily from high-carb foods.

Vitamins

• Vitamin A is important for proper vision, growth and development, and immune system support. It can be found in meat, liver, fish, poultry, and dairy.
• Vitamin B complex is a group of eight B vitamins that are essential for breaking down nutrients for energy, producing red blood cells, and supporting healthy skin and eyes. They can be found in red meats, seafood, dairy, nuts, and seeds.
• Vitamin C is a water-soluble vitamin needed for healing and protein synthesis, and it also has antioxidant properties. It is typically found in fruits, especially citrus fruits, and vegetables like bell peppers and tomatoes.
• Vitamin D is a fat-soluble vitamin needed for calcium absorption, bone formation, and immune function. It can be obtained through sun exposure, but it is also found in fatty fish, fish oils, and fortified milk or milk substitutes.

Minerals

• Magnesium plays a role in blood pressure control, muscle contraction, nerve function, energy production, and bone development. It can be found in beans, whole grains, green leafy vegetables, nuts, seeds, milk, yogurt, and some fish.
• Potassium is critical for nerve and muscle function, cell function, fluid balance, and blood pressure control. It can be found in fruits, vegetables, milk, yogurt, beans, meat, poultry, and fish.
• Calcium is the most abundant mineral in the human body and is important for bone health and blood vessel, nerve, and muscle function. It can be found in milk, cheese, yogurt, fortified dairy substitutes, tofu made with calcium, and leafy green vegetables.
• Sodium is needed by the body in higher amounts on a low-carb, high-fat diet. It can be obtained through sea salt, bouillon cubes, keto-friendly beef jerky, and salted pumpkin seeds.
• Zinc is found in meats, dairy, nuts, seeds, and beans, and it plays a role in wound healing, protein synthesis, immune function, and glucose metabolism.

To ensure you are getting enough micronutrients on a keto diet, it is important to eat a variety of keto-friendly whole foods, such as dark green vegetables, meat, poultry, fish, eggs, and dairy. In some cases, supplementation may be necessary, especially for those who are older, have a health condition that affects nutrient absorption, or follow a more restrictive form of the keto diet.

Keto and constipation

Constipation is a common issue for people on the keto diet. This is often called "keto constipation" and is the result of big shifts in eating habits. The keto diet involves drastically cutting back on carbs and increasing fat and protein intake. The diet is void of fiber-rich foods like fruits and whole grains, which help keep you regular, and so can lead to constipation.

Causes of Keto Constipation

• The keto diet is typically low in fiber.
• People on the keto diet may consume more dairy, which can be hard to digest and lead to constipation.
• A reduced water intake can also cause constipation. When you cut down on carbs, your body loses water and can become dehydrated.

Treating and Preventing Keto Constipation

• Add more dietary fiber. Aim for around 25g of fiber daily for women, and 38g for men. Keto-friendly, fibrous foods include cauliflower, avocado, and almonds.
• Go for a brisk walk after meals. Research has found that being active can help keep you regular.
• Re-train your bowel by drinking enough fluids and establishing a regular time for toilet breaks.
• Increase your water intake. Most people should drink between 9 and 13 cups of water per day.
• Cut back on dairy if you suspect it is causing constipation.

Other Tips

• If you are new to the keto diet, your constipation may improve as your body adjusts to digesting more fats and fewer carbs.
• If your constipation continues, make an appointment with your doctor. They can recommend prescription medications or dietary changes.
• Introduce the keto diet gradually. Start with a higher daily carb intake and slowly reduce it as your digestive system adjusts.
• Make sure the fats and proteins you eat come from whole foods. Processed meals and fast foods can put extra stress on your gastrointestinal system.
• Drink enough water.

Frequently asked questions