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It's no secret that a solid weight loss strategy requires a balanced diet and regular exercise.
But when it comes to the high fat and low carbohydrate ketogenic diet, your gym routine could change a bit. This is because your body will use fat as fuel rather than energy-consuming carbohydrates. Burning fat as fuel will not give you the energy you need to jump and pull like carbohydrates (but you'll know more later).
Although it is not impossible to exercise with the keto diet, it will certainly be different. Here is the low point on the keto and the exercise:
Be warned: you might not want to work at first.
Yes, it's because of the famous keto flu. "It's not uncommon to feel foggy, nauseated, and tired in the first two to four weeks of keto dieting," says Kelli McGrane, RD for Lose It !, an app dedicated to weight loss. "You could also have headaches."
These symptoms are largely caused by changes in your metabolism, now that your body has no choice but to burn fat for energy, and some are the result of electrolyte depletion, explain she (the keto diet usually removes a lot of water from your body first). These changes mean that the training will make you feel like a real drag – at least at the beginning – even if you're a regular at gyms.
See which celebrities are obsessed with the keto diet:
Another reason why your body will feel very slow during your sweat sessions? In a typical diet that does not restrict carbohydrates, glucose and glycogen (sugar, carbohydrates) are stored in the muscles for fast energy – but low carbohydrate diets deplete these stores, says Erin Palisnki-Wade, RD, author of 2-day diabetes diet, let your body burn only with fat and is not as available as carbohydrates.
The type of workout counts.
Even after the passage of the keto flu, high intensity workouts such as HIIT, sprinting or weightlifting – all exercises that require a quick burst of energy – will be even more difficult (though not impossible , says Sarah Gawron, CSCS, of Epic Hybrid. Formation and consolation. Again, fat is not as readily available to muscles as carbohydrates.
You will also probably be tired during these workouts faster than usual. "You may find that you have less endurance during your workouts and that you run into the workout earlier," says Palinski-Wade.
This does not mean that you need to hang up your leggings. Low intensity aerobic exercise can be your new best idea, says Gawron. This means that yoga, jogging and bike rides will be easier for your body because it uses fat as the main source of energy. And make sure you take it easily at the beginning. "Generally, a short-term, low-intensity workout would be best for the first week or two weeks when you start a keto meal plan," she says.
This means that instead of going directly to the 20-pound weights and dipping into your back exercises, Palinski-Wade suggests making adjustments at the beginning (for example, opt for the 10-pound weights). and do fewer reps to increase your typical workout).
One positive thing about the keto diet and physical training: you may see some extra gains. According to a study of Journal of Strength and Conditioning Research, resistance training on the keto diet could lead to an increase in lean body mass – muscle gains.
The researchers followed 25 men who had undergone a resistance training program, some of whom were following a keto diet and others a traditional Western diet. While both groups gained lean body mass and lost body fat in the first 10 weeks, only the keto diet group had leaner body mass gains after the last week. Clearly, a study of only 25 people is not necessarily evidence of the effect of keto on earnings, but promising evidence.
If you really have trouble with your keto exercise program, you may want to change things.
If you're feeling pretty exhausted while training on the standard keto diet, another option is to try a targeted ketogenic diet, a variation of the keto diet that involves eating your net carbs each day just before you exercise. says Scott Keatley, RD, of Keatley MNT. .
You can also try a cyclic ketogenic diet, called keto-cycling, which recommends following the standard keto diet for most of the week and devoting one to two days, also known as refreshing days, to eating high-protein meals. carbohydrates. restore your energy level, says Keatley. But keep in mind that if you choose cyclic keto, it is possible that you get rid of ketosis on days when you eat more carbohydrates than is normally allowed with the keto.
Overall, though (and much to the disappointment of many people on a keto diet), training will not feel as good as pre-ketosis, according to Kat Ellis, CPT, CSCS. So, if you like to go to the gym, the keto diet might not be the best choice for you.
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