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How a Ketogenic Diet Complements Exercise

If you are going onto the ketogenic diet and are wondering how reducing carbs will fit into your exercise routine, keep on reading. Since carbohydrates are the body’s main source of energy, it seems counter-productive to cut them out, especially if you have an intense exercise program.

Whilst this is true, exercise is still possible on the ketogenic diet and even helps complement it in some situations. There are a few things which you should know when undergoing ketosis alongside exercise, though. If you’re completely new to ketosis, we suggest understanding the ketogenic diet before continuing.

#1: Exercising During Ketosis

If you participate in any intense exercise such as working out multiple times per week, sprinting or weightlifting, then you will need to adjust your ketogenic diet to accommodate for this; sticking to the standard ketogenic diet will not be enough in cases of intense exercise and you will suffer as a result.

It is generally recommended to consume around 30 grams of quick-acting carbohydrates (e.g. fruit) at least 30 minutes before your workout and within 30 minutes after. By doing this, you supply your muscles with glycogen which aids recovery and will not disrupt ketosis.

#2: Types of Ketogenic Diet

There are three main types of ketogenic diet: standard; targeted; and cyclical. The one which is right for you depends on you as an individual and is something which you need to work out yourself. The difference between these three ketogenic diets depends on the carbohydrate intake.
Standard ketogenic diets include between 20 to 50 grams of carbohydrate per day.

Targeted ketogenic diets include 20 to 50 grams of carbohydrates taken immediately prior to exercising. This is the best one for high-intensity exercise.

Cyclical ketogenic diets involve following the standard ketogenic diet for a few days and then increasing carbohydrate intake to regular amounts for a couple of days in a cycle.

#3: Adapting to Ketosis

Our bodies quickly and easily adapt to the ketogenic diet and take to using fat for fuel like a duck takes to water. It takes around two to four weeks for our bodies to properly enter ketosis and it is important to keep carbohydrate intake to a complete minimum during this time.

Since your body does not get any energy from carbohydrates during ketosis (because you are not consuming any), then your body must turn to another source of energy: fat. The liver then begins producing ketones which burn down fat for energy.

The longer you undergo ketosis, the more accustomed the body becomes to burning fat for energy, and as a result your body becomes more efficient in burning fat which can have great long-term benefits. This also means any exercise you undertake burns significantly more fat, even when outside of ketosis.

The ketogenic diet is something which has benefitted from widespread popularity in recent years and many people swear by it. The good news is that you can still undertake your regular exercise regime whilst undergoing ketosis.

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Thursday, June 14, 2018, 5:42 PM

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Exercise while in ketosis

I don't follow a Keto diet, only low carb, but I do fast, so when I exercise, I'm often in ketosis. Pretty new at it, so no real results yet. But I'm confident they'll come if I am disciplined.

Saturday, June 30, 2018, 8:59 PM

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