Exercising on a Ketogenic Diet May Seem Unusual

Exercising While Following a Ketogenic Diet: Discover Strategies That Work Effectively

In the world of health and fitness, two popular trends have been making waves: strength training and the keto diet. Dr. Menacham Brodie, an American neurologist, offers insights on how these two can complement each other.

Strength workouts, as Dr. Brodie explains, provide a significant boost in testosterone and growth hormone, shifting the body into a fat-burning and muscle-building mode. This makes strength training a powerful tool, especially when combined with the keto diet.

The keto diet, a regimen that focuses on 75% healthy fats, 15% protein, and 10% carbs, aims to make the body use fat instead of glucose as its primary energy source. It can take 1-2 weeks to drop into ketosis, this state where the body is burning fat instead of carbs.

On a 2,000 calorie-a-day keto diet, one might have about 25-50 grams of carbs allotted per day. Steady-state workouts are suggested as an alternative during the keto diet, as fluctuation of effort can call upon carbohydrates. High-intensity workouts, on the other hand, tend not to go well with the keto diet, as the body is using fat for its fuel source.

After the keto diet, Dr. Brodie plans to have a hot date with an everything bagel, a New York City bagel which contains about 67 grams of carbs. The aftermath of the keto diet, often known as the "keto flu," is a series of flu-like symptoms that often crop up as the body adjusts to a new energy source and decreased electrolyte levels.

However, the good news is that the afterburn effect can be achieved for up to 48 hours post-strength workout. This means that even after the keto diet, the benefits of strength training continue. In fact, a recent study in the Journal of Strength and Conditioning Research showed increased lean body mass during the final week of the keto diet when carbs were reintroduced.

Strength-training workouts provide a better metabolic effect than cardio workouts, whether on or off the keto diet. Dr. Brodie suggests incorporating 3-4 days a week of strength training, followed by 20 minutes of low-endurance work based on heart rate. He recommends increasing intensity in workouts once a week to find the body's limits.

For low-endurance work, Dr. Brodie recommends audio-guided outdoor running and treadmill classes on the Peloton app. Planning meals in advance can make life on the keto diet easier. The Fitbit app can be used for tracking every morsel on the keto diet.

In the first week or two of the keto diet, it's best to focus on workouts that ensure appetite, cravings, and energy are balanced. Eating more is necessary on the keto diet to avoid falling into a caloric deficit, which can lead to muscle breakdown and increased odds of injury.

With these tips in mind, strength training and the keto diet can be a powerful combination for those seeking to burn fat, build muscle, and improve overall health.