In my time I tried different diets, and keto-diet was among the most effective ones. Many became aware, that a low-carb higher-fat diet gives positive results, including losing weight and energy boost. Numerous people praise its advantages so much, it seems very few of them point out its disadvantages, particularly about the way it affects the physical activities.
I decided to set an experiment and for 3 months was doing keto along with training at the gym, and here’s what I got :
- Weights fell by 30 % in the second week;
- At the end of each training I was very hungry;
- You have no strength even to prepare a meal;
Overall, I received a rather negative experience and after 2 months started to change my approach. (Still, the results incentivized me to keep working. I lost 23 pounds within 2 months, which is a great result, considering it was fat loss specifically, not muscle or water loss)
At the 3rd month, I changed my approach to keto-diet trainings and now I can share with you my experience so you wouldn’t make the same mistakes I did. The most important thing I realized is that keto-diet combines very well with low-intensity workout load. For example long walks, Zumba, or light strength training.
Difficulties start to appear when it comes to higher intensity training. Such as high-intensity interval trainings (HIIT), CrossFit style training, weight lifting, or speed skating. So, why is it much harder to do high-intensity training when you are on a keto diet
When one adopts to keto-diet, the metabolic process turns to burn mostly fat as fuel and becomes less flexible, losing its former agility when turning from burning fats to burning carbs. Besides, due to the low consumption of carb food, there are fewer carbs accessible as a fuel source.
During low-intensity training, your body can use fat as fuel without any problem, cause there’s a lower need for energy and it’s easier for the body to use fats as fuel for muscle cells. Carbs breakdown faster, becoming fuel, so they are a preferable source of energy during high-intensity training.
To maintain muscle tone I replaced gym workouts with morning walks and it gave its result!
I regained strength and diet stopped being something exhausting. Body fat continued to burn (lost another 9 pounds). Overall my body adapted quickly and I started to enjoy sticking to schedule and diet. It was like a breath of fresh air after 2 months of gym workouts.
I always say that attractive body is 85% diet and 15% training. Therefore, if your goal is to get thin with keto-diet then it’s better to replace gym training with:
- Morning gymnastics
- A simple set of exercises at home
- Hour-long street walks
- Pilates or Zumba
Okay, so what has to be done in order to burn fats on keto-diet effectively and maintain muscle tone?
Many people on keto-diet eat not enough, cause fat gives you a sense of satiation. Besides, when a significant amount of products (any high carb foods) is “outlawed” the choice of products reduced, which is also may affect restriction in food consumption. That is why keto-diet so effective for weight-loss purposes. Keto-diet is a conservative diet, yet it is important to get enough nutrients to stimulate body’s maintenance of muscle mass.
Think About Shifting To Low-intensity Training
With low-intensity physical activities and sticking to diet the main fuel source would be fat, so get use of it! Keto-diet will make training at the gym too exhausting, so try to shift and include in your training schedule exercises with lower intensity.
Change Your Expectations
If you do high-intensity workouts regularly then you probably need to correct your expectations. This diet has its benefits, but be careful not to raise your expectations too high. If you do keto properly, it can effectively reduce the body’s fat level and maintain muscle mass at the same time. But do not expect a significant or even moderate increase in strength or muscle mass grow.
Support Your Body: Add Additives To Workouts
Electrolyte disbalance can impede your workouts even more. Think about adding electrolyte supplements for pre-training intake. Be sure it has low sugar content.
Exogenous ketone supplements can preserve carbs during workouts. This can better results in aerobic exercises and low-intensity training. Ketones may also be useful during higher intensity training and can speed up recoveries.
Protein powders with reduced carbohydrate content may also be useful for pre-training intake or in the aftermath. These powders will stimulate the growth and maintenance of muscle growth.
Hydroxymethylbutyrate (HMB) can give an effect of muscle maintenance, which is useful during keta-diet.
Creatine monohydrate can positively affect muscle strength, which is important during keto-diet.