Dr. Anthony Gustin is a board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and founder of Perfect Keto.
on September 15, 2018
Since going keto means greatly reducing carbs, and since carbs are the bodys primary source of fuel, you might be wondering what your options are when it comes to how to exercise while in ketosis.
The good news is that while there are some things to keep in mind, exercise is totally possible on the ketogenic diet and even has some big benefits health- and energy-wise. These are important to know when wading through any misconceptions or poorly-understood topics around low carb eating and working outsuch as how to build muscle on keto or how many carbs you can actually eat on keto when you exercise often.
First, lets note that the traditional view of weight losssimply eating less and exercising longer, often with long bouts of cardiois outdated and unsustainable. In order to see real results when it comes to losing weight and getting leaner, what you eat really matters. A great place to start is checking out a guide on sourcing meat, dairy, and seafood. Therefore, paying attention to the quality of your ketogenic diet itself, and maintaining a steady state of ketosis, is the most important first step you can take. To see if you are actually in a metabolic state of ketosis, testing your ketone levels is vitally important.
However, exercise also has many benefits for your health. Its good for the heart, builds muscle to keep you lean and toned, and strengths the bones. Thankfully, exercise can completely fit into your routine while eating for ketosis. You just need to keep in mind a few simple considerations:
Nutritional needs vary depending on the type of exercise performed. Workouts styles are typically divided into four types: aerobic, anaerobic, flexibility, and stability.
Aerobic exercise, also known as cardio exercise, is anything that lasts over three minutes. Lower intensity, steady-state cardio is fat burning, making it very friendly for the keto dieter.
Anaerobic exercise is characterized by shorter bursts of energy, such as from weight training or high-intensity interval training. Carbohydrates are the primary fuel for anaerobic exercise, so fat alone cant provide enough energy for this type of workout.
Flexibility exercises are helpful for stretching out your muscle, supporting joints, and improving muscle range of motion. Increasing your flexibility can help prevent injuries caused by shortening of the muscles over time. Yoga and simple after-workout stretches are good examples of this.
Stability exercises include balance exercises and core training. They help improve your alignment, strength muscles, and control of movement.
When youre in ketosis, the workout intensity matters as well:
When youre in ketosis, youre using fat as your primary energy source. This can make high-intensity exercise, namely anaerobic exercises, more difficult at the beginning of the diet. But theres a solution:
If you do exercise that is more intense, such as working out more than three days a week and at high intensity, like sprinting or weightlifting, youll need to adjust your keto diet to fit your carb needs for your amount of exercise. Simply sticking to the standard ketogenic diet likely wont be enough in this case.
A good rule of thumb is to eat 15-30 grams of fast-acting carbs, such as fruit, within 30 minutes before your workout and within 30 minutes after. This will ensure you provide your muscles with the proper amount of glycogen to perform during the training and also recover. It allows the carbs to be used exactly for this purpose and prevent any risk of leaving ketosis.
The difference between each ketogenic diet type depends on carbohydrate intake.
Standard Ketogenic Diet (SKD): 20-50 grams of net carbs per day
Targeted Ketogenic Diet (TKD): 20-50 grams or less of net carbs taken 30 minutes to 1 hour before exercise, best for athletes with high-intensity activities
Cyclical Ketogenic Diet (CKD): Eating low-carb keto for several days, then eating higher-carb for a couple of days
Other than this change, you can continue with the standard keto diet ratios during the rest of the day, and a normal keto diet should be fine for low or moderate aerobic, flexibility, and stability exercises.
The good news is that as the body adapts to low-carb eating and using fat for fuel (which typically takes around 2-3 weeks), exercise performance value can greatly increase. Since the body isnt getting carbs for energy, it must turn to the secondary form: fat. This can change how the body utilizes energy when working out, as the preferred source for muscles, glycogen, isnt as present without carbohydrate intake.
However, the longer someone remains on a low-carb, ketogenic diet, the body goes through whats known as keto-adaptationbecoming more efficient at burning fat and using ketones for fuel. This adaptation plays a powerful part in more efficiently burning fat during exercise.
It might seem like ketosis is a hindrance to long-term exercise, but it actually has shown to provide significant benefits:
Besides what we know today, we also have records showing the power of ketosis for movement and peak physical performance.
Although ketosis might get a bad rep in terms of exercise due to popular carb-heavy philosophies, the truth is the diet has a healthy place within a regular low or moderate exercise routine and can easily be adapted to fit the lifestyles of those who are more active. It just takes a little tweaking to find what works best for you.
Read more from the original source:
Top Four Ways to Exercise When on a Ketogenic Diet
- How To Choose The Right Diet And Exercise Plan For Men - September 10th, 2019
- How to Exercise on a Keto Diet | KetoDiet Blog - August 21st, 2019
- Diet and Exercise Calendar Template | 2019 Calendar ... - August 3rd, 2019
- Nutrition, Exercise & Sleep - National Sleep Foundation - July 29th, 2019
- Cherry Creek Medical Weight Loss - Colorado Weight Loss - June 5th, 2019
- Is Diet Really More Effective Than Exercise for Weight ... - June 5th, 2019
- Dementia: Exercise, diet, healthy lifestyle can prevent it ... - May 19th, 2019
- Diet and Exercise Tips For Incontinence URINARY ... - April 26th, 2019
- Is It the Diet, the Exercise, or Both? | NutritionFacts.org - April 17th, 2019
- How To Create The Perfect Diet Plan For Your Workout Goal - April 16th, 2019
- Diet + Fitness - CNN - April 3rd, 2019
- Diet vs. Exercise - Mindful by Sodexo - March 9th, 2019
- Diet vs. Exercise: The Truth About Weight Loss - WebMD - February 28th, 2019
- Is Exercise Pointless? (Why You Cant Out Train A Bad Diet) - February 10th, 2019
- Donald Trump's Physical Exam Shows Hes in 'Very Good ... - February 8th, 2019
- Can You Exercise While On The Keto Diet? | Bioketo - February 3rd, 2019
- CRON-diet - Wikipedia - January 17th, 2019
- Reverse PCOS Naturally Through Diet and Exercise | Sepalika - September 24th, 2018
- Diet and Exercise for Heart Disease Prevention - September 24th, 2018
- Diet & Exercise Diary: Hinkler books: 9781743087800 ... - August 6th, 2018
- The Fully Raw Diet: 21 Days to Better Health, with Meal ... - July 9th, 2018
- Diet, Exercise & Health | Fisher Center for Alzheimer's ... - June 5th, 2018
- PCOS and Exercise: How much and how often? | PCOS Diet Support - May 27th, 2018
- 2-Week Diet & Exercise Plan | Applied Nutrition | Health Tips - May 25th, 2018
- Should You Exercise While On The HCG Diet? - May 17th, 2018
- Diet or exercise for weight loss? - Business Insider - May 17th, 2018
- Dieting - Wikipedia - May 17th, 2018
- Successful Weight Loss: Top 10 Tips On ... - The Diet Channel - May 17th, 2018
- The relationship between diet and exercise Steven Low - April 28th, 2018
- Exercise and Eating Healthy - April 19th, 2018
- Diet Vs Exercise: Which Matters More For Weight Loss ... - January 12th, 2018
- Exercise and Anti Inflammation Diet to Live Longer - December 29th, 2017
- How To Lose Weight Fast Without Diet Pills Or Exercise - October 13th, 2017
- Benefit to improving diet and exercise at the same time ... - October 1st, 2017
- 3 Day Military Diet & Exercise: Best Workout Plan for ... - September 20th, 2017
- PCOS and Exercise - The Benefits | PCOS Diet Support - September 20th, 2017
- Diet and Exercise | County Health Rankings & Roadmaps - September 20th, 2017
- Not just diet and exercise: lifestyle changes needed to shed the kilos if you're overweight or obese - South China Morning Post - September 5th, 2017
- Weight loss: How to slim your waist without exercise or dieting ... - Express.co.uk - September 5th, 2017
- Weight loss news: Men find THIS type of exercise harder than women - Express.co.uk - September 5th, 2017
- Rebel Wilson weight loss: Pitch Perfect's 'Fat Amy' shed the pounds doing THIS exercise - Express.co.uk - September 5th, 2017
- 10 ways to build your best body starting today - Body and Soul - September 4th, 2017
- 5 Myths About Exercise Debunked - Inc.com - September 4th, 2017
- Start the Week Off Right: Four exercise and nutrition myths - Quad City Times - September 4th, 2017
- 5 common workout myths and what to do instead, according to the personal trainer who eats only 2 meals a day - Evening Standard - September 4th, 2017
- 30 ways to add years to your life that aren't 'diet and exercise' - WYFF Greenville - September 3rd, 2017
- Junk food fan's shock after learning his 'terrible' diet has aged his body by a staggering 22 YEARS - The Sun - September 3rd, 2017
- When diets fail, Rujuta Diwekar's exercise guide comes to the rescue - Economic Times - September 3rd, 2017
- Losing weight gets personal: Combining diet and behavioral changes may help - Washington Post - September 3rd, 2017
- Jessie James Decker Reveals the Fitness and Diet Secrets to Her Super Hot Bikini Body! - E! Online - September 1st, 2017
- Nathalie Emmanuel's Diet and Exercise Regime Helps Her On-Set Stamina - Hollywood.com - August 30th, 2017
- Weight loss: Man loses over three stone by swapping fizzy drinks for THIS - Express.co.uk - August 30th, 2017
- Nathalie Emmanuel's diet and exercise regime helps her on-set stamina - Belfast Telegraph - August 29th, 2017
- How I Got This Body: Less Fad Dieting and Diet Coke, More Seltzer and Fitspo Friends - Washingtonian.com - August 29th, 2017
- Cutting the carbs: Everything you need to know about the South Beach Diet - Atlanta Journal Constitution - August 29th, 2017
- Calorie reduction + exercise = better muscle function in older adults - Medical Xpress - August 29th, 2017
- Emilia Clarke's trainer reveals what she does to stay in such great shape - INSIDER - August 28th, 2017
- Weight loss diet: Eating THIS before exercise could affect how your body burns fat - Express.co.uk - August 28th, 2017
- Diet and exercise - Journal Advocate - August 28th, 2017
- The key to weight loss: THIS could be the best way to combat obesity - Express.co.uk - August 28th, 2017
- The only two exercises you need to do to get rid of belly fat fast - Daily Star - August 28th, 2017
- Weight loss: This is the best trick YOU can do to lose weight without even trying - Express.co.uk - August 27th, 2017
- 5 Easy Ways To Spring Clean Your Diet - Huffington Post Australia - August 27th, 2017
- Weight loss: THIS is the best exercise you can do at home to lose belly fat - Express.co.uk - August 27th, 2017
- A Coach's Wife: Trying to comprehend the mixed-up business of diet and exercise - Daily Herald - August 27th, 2017
- Tia Mowry on her 5-second style and why she'll never give up comfort foods - Yahoo Food - August 27th, 2017
- Report: Diet, Exercise Help Diabetics Maintain Normal Lifestyle - CBS Philly - August 26th, 2017
- Fit For Life: Train and Eat! Not - Exercise and Diet - GoLocalProv - August 26th, 2017
- Weight loss: How to lose weight and blast belly fat with walking - Express.co.uk - August 26th, 2017
- 83% of people lose weight on THIS diet without exercising - Daily Star - August 26th, 2017
- Bob Harper Shares All the Ways His Life Has Changed Following His Heart Attack - POPSUGAR - August 26th, 2017
- Intensive lifestyle change: It works, and it's more than diet and exercise - Harvard Health (blog) - August 21st, 2017
- Kristina Dropped 102 Pounds by "Doing Zero Exercise" in the First Year - POPSUGAR - August 21st, 2017
- 25-year-old supermodel Kate Upton says weightlifting completely changed her body and outlook on fitness - INSIDER - August 21st, 2017
- Jennifer Aniston Dishes on Her Diet and Exercise Secrets (Grab a Pen and Take Notes, People!) - Closer Weekly - August 20th, 2017
- Study: A red wine component has similar anti-aging benefits to diet and exercise - PhillyVoice.com - August 19th, 2017
- Health and exercise myths and tips - Inquirer.net - August 18th, 2017
- The Secret Behind Demi Lovato's Confidence and Happiness? This Routine - POPSUGAR - August 18th, 2017
- What Marilyn Monroe actually ate every day - HarpersBAZAAR.co.uk (blog) - August 18th, 2017
- Prevent cardiovascular disease - adding this to diet could be as good as exercise - Express.co.uk - August 17th, 2017