Ketosis and body building
We are hearing a lot about about keto diets, these days.
As of now, we know that it a high fat, moderate protein and very low carb diet. Do not dread fats, as they would be the ones your body needs, “healthy fats”.
Ketosis, is a process where your body, will be forced to burn fats. As a result ketone bodies will be produced, and will be used as a source of energy for the body.
With all that being said..
Do you worry about exercising on such a diet, or any low carb diet?
Is it true that you, feel where will I get the energy to indulge in a high intensity work out?
First lets know, what is actually HIIT?
HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue.
High-intensity interval training (HIIT) is also also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT).
It involves a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism.
Research shows that shorter, high-intensity workouts can do more for your health than longer, more leisurely workouts. HIIT also helps burn more fat at a faster rate. You can improve your heart health and significantly reduce your risk for metabolic syndrome, as well as a cluster of cardiovascular risk factors including obesity, high triglycerides, low levels of HDL cholesterol, high blood pressure and high blood sugar.
Why should you indulge in it?
How does actually high intensity exercise or cardio may help you?
HIIT is excellent for:
- losing body fat (while retaining lean body mass)
- strengthening the cardiovascular system
- developing “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)
- improving fat and carbohydrate oxidation in skeletal muscle
- developing “mental toughness
- strengthening your muscles
Exercising well, or hard work outs are the only key to losing weight??
It is not true. Actually its a myth.. and is proven via research..
It is not only physical activity. And neither only cutting down calories! That may lead to weight loss…
It has been found that people who indulge in exercise and optimum physical activity, reach a weight loss plateau.While those who cut down carbs also face the same problem.
A research says that “ in the quest for managing weight via losing fat but gaining muscle, diet with low carb and high protein along with hard exercise regimen, won!”
What is the key to losing fat and gaining muscle?
So, as of now, ‘Keto diet’ is the best solution to gain muscle and lose fat.”
It can easily be coupled with high intensity or cardio workouts.
A benefit, that keto diet will confer on you is.. SUPPRESSED APPETITE:
Hunger and satiety are two important mechanisms involved in body weight regulation. Even though humans can regulate food intake by will, there are systems within the central nervous system (CNS) that regulate food intake and energy expenditure. This complex network, whose control center is spread over different brain areas, receives information from adipose tissue, the gastrointestinal tract (GIT), and from blood and peripheral sensory receptors. The actions of the brain’s hunger/satiety centres are influenced by nutrients, hormones and other signaling molecules. Ketone bodies are the major source of energy in the periods of fasting and/or carbohydrate shortage and might play a role in food intake control.
hunger-reduction phenomenon reported during ketogenic diets is well-known and reported. (NCBI)
Worrying about energy levels?
You might have heard people feeling low, on a keto diet! That’s wrong.. It is only when you are transitioning from glucose usage to fat burning mode, that is the initial phase of a low carb keto diet, that you’ll feel some symptoms of fatigue or brain fog or lethargy. They last for only a week, and in some specific cases for two.
But once your body gets adapted it easy.
A keto diet does not interfere in any of your daily chores.
Otherwise the diet is such that involves high protein and healthy fat, you will not have any problems, fulfilling meals can help you generate energy and workout to build muscle!
Research indicates that ketones are a much better, cleaner source of energy to the body and really provide more energy than sugar. Unlike sugar, ketones don’t depend on insulin to get into the cells for use. Ketones create less carbon dioxide and free radicals than when the body uses sugar as a fuel source are less toxic to our body, which makes it a cleaner fuel source.
Our bodies were designed to utilize this duel supply of energy based on how we dwelt in the caveman days.
I need an additional gush of energy for work outs?
Forget carb loading, for better athletic performance. Ketones are a better energy source for your workouts.
The most imp problem is you need energy for workouts is mostly taken from carbs.
Although ketones provide the required energy, but sometimes you need additional gush.
Thats when you can take a pre work out supplement.
Exogenous ketones are the solution to your problem!
Care to be taken when you exercise hard.. on a keto diet:
Take care of ingesting the proper amount of protein. Use keto macros calculator, to know the right ratios for yourself !
Nether too less nor too much of proetein is to be taken. Do not let your muscle protein be cannibalised by the body via gluconeogenesis.
Secondly, you will sweat profusely, after workouts. Essential electrolytes are lost if you are sweating too much, or frequent urination may do the same. So, take care to maintain, the right electrolytic balance, while you’re in ketosis.
To maintain the right amount of energy and for electrolytic balance you can use a well balanced exogenous ketone supplement.
Do not be too hard on yourself.
A keto dieter can perform cardio or HIIT of course. This dieting does not restrict you from it.
You must, exercise regularly but don’t overdo it. Make sure to include rest days and get enough sleep. In general, exercise is good for you but be careful not to overdo it. Overexercising increases the risk of injury, negatively affects the immune system and increases stress-related hormones (like Cortisol).
On the other hand, research says Low intensity exercise (40% oxygen uptake) does not result in significant increases in cortisol levels (NCBI)