War in Ukraine. My children and granddaughters were evacuated to the west.
I am staying in Kyiv. I am a pensioner.
There is not enough money for food, as food prices have risen significantly.
Please help as much as you can.
You or someone you know is probably following the keto diet or has at least tried it. Many people have experienced weight loss and increased energy as a result of this low-carb, high-fat diet approach. With so many individuals praising the diet's advantages, it appears that few are discussing the disadvantages, such as how it affects exercise.
Keto is ideal for low-intensity workouts like long walks, Zumba, or light muscle training. With increased intensity training, the struggle begins. High-intensity interval training (HIIT), CrossFit-style exercises, heavy weight training, and jogging at faster speeds are all examples of this. These are well-liked and effective workouts. So, why is doing exercise at higher intensities so difficult on the keto diet? It has a lot to do with the human body's physiology.
When someone adapts to a keto diet, their metabolic "gear" has altered to burn predominantly fat for fuel, and switching from fat to carbohydrate is less flexible. Furthermore, with a limited carbohydrate diet, there are fewer carbs available for utilization as fuel. Because the energy demand is lower during lower-intensity workouts, the body may easily use fat for fuel, making it easier for the body to use fat to fuel muscle cells. As the intensity rises, so does the demand for energy. Carbohydrates are more quickly broken down for fuel, making them the ideal energy source for high-intensity workouts. In reality, research shows that as intensity increases, the ability to burn fat for fuel decreases.
So, what's the solution for individuals who wish to stick to a keto diet while continuing to exercise? Here are a few recommendations:
Because of the satiating impact of fat, many people on keto don't eat enough. Furthermore, because a large number of items are prohibited (any carbohydrate-rich foods), there are fewer food groups to choose from, potentially limiting intake. One of the reasons the keto diet is particularly beneficial for weight loss is because of this. Although the keto diet is a moderate protein diet, getting enough to stimulate the body and preserve muscle mass is critical.
Consider lower intensity training
On a keto diet, fat will be the primary fuel source during low-intensity workout, so take advantage of it! On a keto diet, if you do high-intensity training every day of the week, you may feel tired, so consider mixing it up and include some lower-intensity workouts.
Don’t forget the strength training
Anyone on the keto diet who wants to keep their muscle mass will need to do some strength exercise. Strength training, in essence, functions as a stimulus to our bodies in order to preserve muscle mass. This is especially crucial for individuals on the keto diet, as evidence suggests that this way of eating can lead to muscle loss. Consider utilizing a mild to moderately heavy weight and performing three to four sets of eight to twelve reps with plenty of rest in between to keep the effort low. Lifting really large weights necessitates a higher energy demand and intensity, therefore activities like powerlifting will be difficult on the keto diet. According to the research, building muscle mass on this diet can be difficult because carbs are necessary for muscle growth.
Change your expectations
If you regularly engage in high-intensity exercise, you may need to adjust your expectations. This diet may have some advantages, but don't be discouraged if you don't see any changes in your higher-intensity exercises. The keto diet has the ability to help you lose body fat while retaining muscle mass if you follow it right. This can be a very beneficial aspect of the diet. However, don't expect to see significant or even modest strength or muscle mass gains.
Support Your Training with Supplements
- Electrolyte shifts on keto can make exercising even more difficult. Consider an electrolyte supplement before the workout. Make sure it is low in sugar.
- Exogenous ketones can act to spare the use of carbohydrate during exercise. This can improve aerobic or lower intensity exercise, but there may be benefits to using them for higher intensity exercise and they may enhance recovery.
- MCT oil can enhance endurance and may be a good choice for longer endurance activities.
- Lower carb protein powders can be beneficial before or after exercise to stimulate muscle growth and maintenance.
- HMB or beta-hydroxy-betamethylbuterate may have a muscle sparing effect, which can be helpful on the keto diet.
- Creatine monohydrate can positively impact muscle strength, which is important on the keto diet.
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