Keto exercise for fat loss

Once we limit our carb intake, our body quickly depletes what remaining glycogen stores it has, until such time as ketosis can supply sufficient energy to compensate.

What Workout Plan is Best on a Ketogenic Diet?

Exercising without these glycogen stores, our muscles find that after the first 10 seconds or so where they were being fuelled by Creatine Phosphate , their energy source disappears, resulting in reduced performance. This gap in energy supply can have a detrimental effect for a number of sports and activities if not managed. The exact timings for these various transitions between energy source will vary greatly between people, with some able to sprint full out for longer than 20 seconds, and others able to tap into their fat reserves much quicker or at higher levels of intensity.

Knowing how these fuel sources affect different types of activity is important for you to be able to plan how to tailor your eating habits for you choice of sport or exercise. What you eat will have a huge impact on how you perform! Getting the correct fuel for your workout is pivotal for success. As discussed there are three main fuel sources, fat, glucose and creatine. Read on for how to adjust your macros for exercise:. You can fuel your workout with fats or carbs but you need protein to rebuild and maintain your muscles.

How much is enough? Well, prevailing advice on the subject is that for athletes or those who exercise regularly you should be aiming to consume between 1. Where should you be on that scale? Well that depends on what type of exercise you do and whether your goal is to lose weight or to gain muscle. One concern to take into account when looking at protein consumption on a keto diet is that it is possible to convert protein into glucose.

The issue to be aware of is that too much glucose will kick your body out of ketosis. If you are trying to lose weight it is therefore important to be mindful of your protein intake as this could slow your fat burning. Try to distribute your protein intake throughout the day to avoid spikes, whilst consuming a little more immediately after any workouts to reduce muscle loss. Carbs are generally seen as the villain on a keto diet, all that sugar and those insulin spikes. But if you exercise regularly then limiting your carb intake to the general keto recommendation of g per day may be putting you at a disadvantage.

If your activity need high intensity such as soccer, rugby or short distance running then upping your carb intake will likely help you in these activities. The key to upping your carb intake though is to manage the time at which you consume it. There are two general approaches taken to consuming more carbs without disrupting ketosis. As the name suggests, this approach involves targeting when you eat carbs to your workout times. Try consuming g of easy to digest carbs immediately before working out, around 30 minutes before is ideal.

This should give the boost of energy needed for the exercise, by immediately making use of the glucose as it enters the blood stream. The hope is that by the time you finish working out, the glucose you consumed beforehand will have all been used up by your muscles. Meaning that once you finish working out your body can continue straight back into ketosis. This may suit your typical person exercising on keto, but for elite athletes and those doing extensive high intensity workouts an alternative approach is needed.

This approach consists of 5 or 6 days of strict keto, with very low carb intake, with 1 or 2 days of refeeding carbohydrates, cycling between the two. This glycogen then needs to be used for high intensity exercise, using up the stores before the next refeed. This approach allows for days of high performance training fed by carbs, along with days of ketosis for weight control, making this an ideal approach for gaining muscle without gaining fat. These two approached are really meant for those who do a lot of high intensity workouts.

For these types of exercise fats will be your main fuel source. As we know fat is the main macronutrient to be consuming on a ketogenic diet. This assumes a maintenance diet neither gaining or losing weight. Putting the previous elements together, we can build some approaches to macros depending on certain goals:. Cardio and the keto diet go hand in hand wonderfully. With the lower intensity of jogging or similar exercises being ideal for maximising your use of fat as the main energy source.

The key with cardio is to get your heart rate up to the right speed, not too fast, not too slow, to maximise fat burn. At moderate intensities a ketogenic diet can possibly improve your endurance performance for longer bouts of cardio. Ok, not unlimited but you get the point. Your body has tens of thousands of calories of fat stored versus at most a couple thousand from glucose. This study of elite runners found that for running athletes who were fat adapted, their bodies were using up to 2.

If you run very long distances like marathons this could make a huge difference to your energy levels during the race. For optimal use of fat stores you want to be working out with moderate intensity. The convention for estimating your maximum is to subtract your age from Moderate intensity generally covers jogging, swimming, cycling and some circuit training. If your doing particularly intense interval training as part of your cardio routine you may want to target some carb intake prior to this. The reality is you certainly can gain strength and muscle whilst eating keto , you just need to be smart about the type of workouts you do and the way you fuel them.

As discussed, without glucose stored as glycogen in muscle cells, your muscles will struggle with any high intensity activities lasting a little longer than 10 seconds. This may mean that lots of strength and and muscle building routines can get harder due to this struggle for the right type of energy.

For this reason we want to focus on the phosphagen system using creatine for energy to fuel very short, intense bouts of exercise less than 10 seconds each For weight lifting this suggests using very low numbers of reps in your workouts, with greater rest in between. If you must do longer weight workouts, with higher reps and lower weights, then you may want to make use of either a targeted or cyclical diet approach to make sure you have sufficient fuel for your workout with additional carbs.

Keto Recipes. Simple and super easy to make Keto Zucchini Recipes that you'll love!

Zucchini is a great vegetable for your keto diet because of its low Keto Diet. Combining intermittent fasting and the ketogenic diet kickstarts ketosis. Intermittent fasting is the fastest way to get into the fat-burning state of ketosis which means Nuts are the ultimate keto snacks! Rich in healthy fats and incredibly low in simple carbohydrates, nuts have the perfect fat-to-carb ratio that helps Our collection of the 50 Best Keto Cookie Recipes has all the delicious low carb cookie recipes you'll ever need!

All of these cookies are Keto Diet Keto Exercise. Written by Jennifer Moore. Updated September 6, Eat Fat! Listen to your body and have a re-think. Pin Share Tweet. Join Our Keto Movement! Keep an eye on your inbox for updates.

Jennifer Moore Welcome! My name is Jennifer and I am a Keto Addict. I've been super into the Ketogenic Diet ever since I tried it to lose weight. It not only helped with my weight loss goals but also helped me live a more happy, healthy and inspired life. Leave a Reply Cancel reply. Related Articles. Keto Cacao Chia Pudding 4. Think again and rejoice because we have the perfect keto chia chocolate pudding that will satisfy your Keto Peanut Butter Cookies 3-Ingredients. These delicious, keto peanut butter cookies are packed with good nutrients that will boost your energy levels and help Read more.

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