Keto and Exercise: Your Quick Guide
If you want to lose weight, hitting the gym or following a strict diet are the first things that come to your mind. What if you decide to mix keto and exercise? Is this a good combination? Will you be able to achieve that dream beach-body that has always been your goal? Here are some pointers that you need to know before deciding to pair your exercise with the ketogenic diet.
First things first, what is the keto diet?
To put it simply, the ketogenic diet is a diet which replaces carbohydrates with fats. Hence, you will need to consume fewer carbs and more fats for this method. The lack of carbohydrates and increase in fat will make your body reach a metabolic state called ketosis which makes your body produce ketone bodies that your body will use to gain energy instead of the usual carbs.
This low-carb, high-fat diet is very efficient in burning fats. Thus, it will result in fast weight loss.
Is it more efficient when combined with exercise?
Carbohydrates are mostly known to be our body’s source of fuel. In exercise, the body uses muscles to generate motion. The muscles, in order to function, get its energy from glucose and ATP (adenosine triphosphate) which are generally produced by our body through the food that we take. Foods with high glucose levels are usually those rich in carbohydrates, protein, and fats. If we eliminate carbohydrates from our diet, our muscle function will be impaired. Hence, we will have less energy to do high-intensity physical activities.
This is the main reason why when mixing keto and exercise, it is important to consume fats and protein in the right quantities. By doing so, you will be able to maintain your performance and gain your much-needed muscle mass.
How do you make your keto diet complement your exercise?
The first important thing to note there is the quality of your keto diet. As mentioned earlier, there should be a steady balance on your diet and food intake in order to get the best results. If you have noticed, many health professionals prioritize setting the protein intake first before the carbs and fats. The main reason for this is that protein has functions that cannot be replaced by fats and carbs. It provides improved satiation, a more stimulated bodybuilding, and most of all, a higher effect in calorie burning. Also, if we lack protein in our body, we have a tendency to consume more calories and lose muscle mass.
To make the best out of the ketogenic diet, the right amount of protein intake must be observed.
What is a good keto diet recipe?
For those who are living an active lifestyle such as athletes and regular gym-goers, the most ideal protein intake is at around 1.4 to 2 grams per kilogram or 0.6 to .9 grams per pound of lean body mass. 1 gram of protein per pound of lean body mass is said to be ideal for those who are trying to improve their exercise performance or maintain muscle. For those who want to lose fat and maintain muscle, around 1 gram of protein per pound of lean body mass is also recommended. However, taking more than 1.3 grams per pound of lean body mass might allow you to gain more muscles.
The best food protein sources are eggs, meat, fish, high-fat dairy, and supplements such as low-carb protein powders. If you want a more accurate calculation of your food intake when on a keto diet, you may consult a dietician to help you with the numbers, or you can search for keto calculators that are available online.
Should carbs be totally eliminated with keto and exercise?
Carb intake should be at 35 grams or lesser in a day. The amount of carbs that you need in your body depends on the activities that you do. If your exercise routine requires you to have a lot of muscle activity, then you might need more carbs in your system. As long as your body remains in the metabolic state of ketosis, you may be able to increase your carb intake.
Many people out there are worried that they might not be able to build muscle if they go on a keto diet. But if you are eating with the right portions of protein and calories, and if you exercise with enough level of intensity, gaining and building muscles won’t be much of a problem under the keto diet. Remember, if you are eating your proportions right and you are doing the most efficient exercise routine for your diet, you might just be able to achieve your body goals in no time.