Basic Fitness for the Ketogenic Diet and FAQ

Exercise is always beneficial, whether you are dieting or not. The question is, how do exercise and the ketogenic diet relate?

Things You Need to Know about Physical Exercise on the Keto Diet

  1. Without carbs, it might be tough to do high-intensity exercise. Usually, high-intensity exercise is powered by the carbs you eat. Carbs act as an immediate fuel source for your body when you do high-intensity exercise. With keto, your body is burning fat for energy. Fat doesn’t burn as efficiently as carbs, so your exercise process is less efficient because of this reason. So keto dieters tend to have a limited ability to perform high-intensity exercises.
  2. Keto will boost fat burning. You may not perform well with high intensity while on the keto diet, but you can do aerobic exercises well (such as cycling and distance running).
  3. You may be slow to start. With keto, your body gradually gets used to burning fat for energy instead of carbs. This process can make you feel less energetic when starting exercising, especially at first.

Types of Exercise 

    Workout styles are divided into four types:   

    •       Aerobic: Also known as cardio exercise  

    •       Anaerobic: This includes HIIT, CrossFit, and strength training   

    •       Flexibility: Such as after workout stretches and yoga  

    •       Stability: It includes core training and balance exercises

Targeted Ketogenic Diet and Exercise  

    If you want to do higher intensity exercises, then you can follow a targeted ketogenic diet. With this diet, you adjust your carb consumption during your exercise day. You can use any keto calculator to make things easier.  

    With a standard keto diet, you eat 20 to 50 grams of carbs during the day. With a targeted ketogenic diet, you need to consume these net carbs 30 minutes to 1 hour before high-intensity activities. So you can consume about 15 to 30 grams of carbs from fast-acting carb sources (such as fruit) 30 minutes before exercise. Or you can also eat carbs after exercise.  This will make sure you have enough energy for HIIT. However, if you are not doing HIIT and practicing only flexibility, aerobic, and stability activities, then a normal keto diet is enough.    

    Supplements to Improve Exercise Performance on the Ketogenic Diet  

  1.      Creatine: This is a safe supplement and ideal for weightlifters and athletes. It can boost your body’s phosphagen system. You need to take 5 grams daily.  
  2.      Medium Chain Triglycerides (MCTs): It is a type of saturated fat. After consumption, it goes directly to the liver. MCTs help your body burn fat and are ideal for endurance athletes and cardio training. Take one to two tablespoons of MCT oil before exercise.   
  3.      Exogenous ketones: They are like ketone salts. They can provide your body an instant source of energy. Similar to MCTs, this supplement is best for endurance athletes and cardio training.   
  4.      Caffeine: Caffeine can improve your exercise performance. However, caffeine can decrease ketone production, so take it in a limited amount.   
  5.      Taurine: This organic acid can improve exercise performance.   
  6.      Beta-alanine: Many pre-workout supplements contain this compound and can boost exercise performance.   
  7.      L-Citrulline: This is usually used as a sports performance booster.
  8.      Alpha GPC: This is a great supplement for weightlifters and athletes.

Frequently Asked Questions  

    Why is it important to stick to the ketogenic meal plan? 

    •       It reduces your blood insulin and sugar levels  

    •       It lowers your body’s blood pressure  

    •       It improves your LDL cholesterol levels  

    •       It is a therapy for brain disorders   

    •       It lowers your body’s triglycerides   

    •       It assists you in shedding weight   

    •       It reduces your appetite   

    How long would it take for the ketogenic diet to become effective?  

    •       It would require between two to five days to get into ketosis (if you are an average consumer of carbohydrates). This is about 50 to 60 grams of carbohydrates in a day.  

    Is it possible to gain weight while on the ketogenic diet? 

    Yes, it is. Here are the circumstances under which you can gain weight:  

    •       You may not be taking care of your body: If you are not sleeping enough or not doing any physical exercise, you might gain weight.  

    •       If you are not properly following the keto diet: If you are eating a high amount of carbs, then you may gain weight.  

    •       You include “cheat days” in your diet: The keto diet doesn’t allow any cheat days, but if you are maintaining cheat days where you eat a lot of carb-based foods, then you will gain weight.   

    •       You are eating too many calories: If you are consuming too many calories while on the ketogenic diet, you will gain weight.   

    •       You are consuming alcohol: If you are drinking alcohol, then it can cause weight gain.   

    •       You are consuming too much fat and protein: High amounts of fat and protein are allowed when you are on the keto diet, but eating too much can cause weight gain.   

    What is “dirty keto”?  

    •       Dirty keto focuses its attention on processed foods that contain too much sodium, which could, in turn, be upsetting for your health. While it is possible for your body to get into ketosis while you are doing dirty keto, there is a huge difference between you and someone strictly adhering to the keto diet. Dirty keto may sound like the real deal, but nothing beats the standard ketogenic diet on so many fronts.   

    How can I tell if my body is in ketosis?  

    •       Doing urine tests and blood tests is the surest way to know if your body is in ketosis   

    What could take me out of ketosis?  

    •       Eating too many carb-rich foods could take you out of ketosis. You need to eat 20 to 50 grams of carbs to get your body in ketosis.  

    Is alcohol appropriate while on the ketogenic diet? 

    •       Alcohol is rich in carbs, so you need to avoid it.   

    What Chinese food could you eat on the ketogenic diet?  

    •       Eat fat and meat-based foods. Avoid carb-based foods.

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