Although introduced in the 1970s, the keto diet, which restricts the number of carbohydrates consumed, has seen a surge in popularity within the last decade. It often is recommended for those with type 2 diabetes, obesity, or certain neurological conditions. However, if achieved correctly, it can yield great results for regular fitness enthusiasts as well.
While the diet can bring about excellent benefits, workouts go hand-in-hand with diets to see results. Keto dieters must incorporate fitness into their daily routines to kick their bodies into ketosis and aid their dietary efforts.
What is the Keto Diet?
The ketogenic diet focuses on consuming fats and protein and restricts carbs. Here’s how the diet works:
- A New Source of Energy– While your body uses glucose from carbohydrates as its primary source, cutting carbs forces the body to choose a different source of energy. In a survival situation, your body would have to use fat or protein due to a lack of available glucose.
This is the goal of the keto diet, forcing your body to burn fat reserves into ketones for energy, kickstarting a process called ketosis.
- Offers Many Benefits– The diet provides many benefits, such as helping people lose weight and control their cravings. There are also studies linking it to lowered blood pressure and controlling poor cholesterol. Apart from this, it may also help to restore insulin sensitivity, reduce the chances of yeast, and improve brainpower and the chances of brain diseases.
- Consuming Low Carb Food– The keto diet restricts food high in carbs, such as starchy vegetables, like potatoes, whole grains, high glycemic fruits, processed food, cheese, unfermented dairy, and legumes. Instead, the diet recommends eating wholesome food, such as non-starchy vegetables, nuts, fatty fish, eggs, avocados, and coconut oil.
Exercise and the Keto Diet
Since the ketogenic diet may improve fat burning and endurance, combining exercise and the diet may speed up your weight loss goals. Many people find low-intensity workouts to be of greater benefit while on the keto diet. Low-intensity activities are more likely to pull energy from fat, whereas high-intensity workouts rely on carbohydrates for energy. Therefore, higher intensity workouts may be more challenging and less effective.
Choose physical activities such as yoga, aerobics, biking, and rowing to get the best out of your keto diet plan.
Pairing Supplements with the Keto Diet and Exercise
To achieve ketosis, you may need to incorporate supplements into your diet if you’re unable to consume the optimum fat levels.
MCT oil may be a boon for keto dieters because it is made from pure coconuts or palm kernels, which are natural fat sources. Since they come from medium-chain triglycerides, they are quickly burned by the body and used as an instant energy source. Click here to learn more about the uses of MCT oil with the keto diet.
Here are some of the advantages of MCT oil:
- Can Be Used in Anything- You can easily incorporate MCT oil into snacks, smoothies, meals, coffee, and desserts. You can also use it as an alternative to your regular cooking oil. It’s an easy way to boost your fat intake without physically eating more or adding multiple meals or snacks throughout the day. You likely won’t even know it’s there.
- Boosts Energy Levels- Since it is a naturally rich source of fats, it can boost ketosis and your energy levels.
- Fuller Longer- Incorporating MCT oil into your diet can keep you fuller longer, without making you feel stuff. This can help to prevent cravings.
Best Fitness Routines
Since high-intensity workouts aren’t advisable when you’re on a keto diet, try these workout routines:
- Strength Training– If you’re hoping to build strength, you should focus on a strict strengthening program that uses greater weight with fewer repetitions to push your body.
You could try exercises such as weighted squats, deadlifts, bench presses, and core lifts into your daily programs. However, you should also allow yourself more rest between repetitions to recover.
- Weight Loss– Incorporate a mix of strength training, endurance training, and hypertrophy workouts if you’re aiming for overall weight loss. You should also add in cardio, such as walking or running, to burn fat. Again, keep in mind to do lower intensity cardio as your body will not have the energy from carbs to endure long, high-intensity cardio sessions. However, you could try HIIT (high-intensity interval training) as the workouts get your heart rate up but are short.
- Muscle Mass Training– Protein is essential to promote muscle growth and repair. You should also combine weight lifting with longer reps and shorter rest times if muscle toning is your goal.
Follow the Right Workout For You
There are plenty of exercises and workout plans to try, ranging for different needs, such as boosting strength, gaining muscle mass, or losing weight. However, you must choose one appropriate for your needs. Apart from selecting a low-intensity activity, you should also choose one that suits your fitness goals.