Keto Diets And Exercise
Updated: Jul 22
What is a Keto diet?
A Keto diet is a diet where you aim to enter Ketosis throughout the day by allowing the body to burn fat as a fuel rather than sugar (glucose). This diet consists of low carbohydrates in order to keep your glucose levels low, whilst making sure to keep protein and fat intake high in order to provide energy for the body.
Due to the low carbohydrate intake of this diet, glucose stores eventually run low enough to allow fat to be the main source of energy used in the body and this is what is meant by Ketosis. When the body runs out of glucose, insulin levels decrease. Insulin increase hunger and weight gain, so decreasing insulin is one benefit of a keto diet.
Many people believe this to be the ideal diet in terms of weight loss, energy levels and also performance. I am going to investigate these claims to separate facts from fiction and explain how keto diets can impact your exercise performance.
Why being in ketosis is good for you
So, we briefly overlooked the benefits of lower insulin levels which come with a Keto diet such as; less hunger, promoting weight loss and better energy levels. Other benefits of a Keto diet include (1):
Reduced appetite
Promotes weight loss
Increased fat loss from lower abdomen (usually a harder area to lose weight from)
Increased levels of good cholesterol and decreased levels of bad cholesterol
Reduced blood sugar levels and reduced insulin levels
Lowers blood pressure
Increased energy levels
How to do a Keto diet
A keto diet should consist of very little carbohydrates, most recommend 20-50 grams of carbs per day depending on your age, gender, activity level etc. Most diets consist of 60-80% carbs but this diet should be 10% carbs or less, 60-70% fats and 10-30% protein.
How long does it take to enter Ketosis?
Usually, entering ketosis through a low-carb keto diet should take 2-4 days. However, it is possible to speed up the process using intermittent fasting where you fast for 16 or more hours in a row then having a window of eating as this allows your glucose stores to deplete so you start using fat as a fuel.
Best foods for a Keto diet
Best foods for entering ketosis (2):
Seafoods
Meat
Eggs
Cheese
Greek yogurt
Vegetables
Nuts and seeds
Berries
Dark chocolate
Possible risks of Keto diets
Keto diets are seen as very safe, however they do pose possible risks, such as (3):
Low blood pressure
Kidney stones
Consipation
Heart disease
Nutrient deficiencies
Increased risk of heart disease
Keto diets and exercise
Keto diets can impact your exercise performance in different ways depending on what exercise or sport you are doing. Due to the fact that you will be spending time in ketosis whilst you are exercising this can have several different impacts.
Pros
Your body will learn to burn fat as a fuel during exercise
You will likely lose more weight
Energy levels may often be better during exercise
Your muscles will recover well because you will be focusing on getting protein in your diet
Cons
You may struggle to recover the same from any endurance training as you will not be able to restore your glycogen levels
You may become burnt out faster
You may end up going into workouts tired
My personal opinion on keto diets
In my opinion spending time in ketosis is key for your health. This is mainly due to the fact that your energy levels go up throughout the day and you do not have that mid day tiredness. For me, when I lost weight as a teenager (14 stone down to 11 stone) I utilised this diet and it was made easier by the fact my appetite was much lower. This is quite an enjoyable diet and I would recommend giving this a try to see if it suits you.
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