The low-carbohydrate ketogenic diet with high fat content is still a weight loss trend. Perhaps this is because the following keto is relatively simple: if you take back your carbohydrate intake while you eat a lot of fat and a moderate amount of protein, your body enters a state of ketosis and burns fat instead of carbohydrates for energy.
Stories about weight loss success in the keto diet can be found throughout the social media. However, the plan is not without its side effects, especially when it comes to how it can influence your training. Here are four important pieces of information if you are an athlete or a normal athlete who has ketoed ̵
RELATED: Your Ultimate Keto Diet Shopping List
You may feel weak in the first few weeks.
The transition from carbohydrate burning to fat burning takes about two weeks. That's why your diet system does not start in ketosis "That means your body is still using stored glucose as a fuel instead of ketones," says Jim White RDN, ACSM exercise physiologist and owner of the Jim White Fitness and Nutrition studios in Virginia. "But because your carbohydrate intake is limited, the amount is limited. The amount of stored glucose (or energy) is limited, which can make you feel weak and tired."
Some patients have symptoms like this during this transition These symptoms are collectively referred to as "the keto flu," explains Dave Asprey, founder and CEO of the nutritional supplement company Bulletproof.It's not really the flu, of course, but symptoms like these make you feel like a flu patient Feel and "negate your ability to tackle training," says Asprey.
The "keto-poops" could interrupt your workout
Yes, that's a real thing. It is also known as keto diarrhea and can occur in the middle. Keto shit is a common side effect of the high-fat diet. "This is probably due to the gall bladder – the organ that produces bile, which helps to break down all the fat in the keto diet – the feeling of being overworked or overworked. Says Josh Ax, a naturopathic doctor and author of the upcoming book Keto Diet .
The feeling of having to reach number two during Yoga or CrossFit is not a big issue. Just head up to the gym or the locker room and then continue your workout. But if you're outdoors, that could be a problem. If you are a casual runner, just choose a shorter route or a route with known bathing stops. And think about adjusting your meal plan so that any problems with hacking occur before or after putting on your running shoes.
RELATED: Keto Vs. Atkins: What's the better low carb diet?
You will need to hydrate much more frequently
Dehydration is another common side effect of keto. "With ketosis, you lose electrolytes because they increase urine output," says Ax. (That's one of the reasons why people lose weight so fast, it's water weight first.) Also, because many fruits are high in carbohydrates If you need to put your carbohydrate intake back on the keto diet, you probably will not consume as much fruit as you can otherwise. Fruits have a high water content. Without them you could be more dehydrated.
Thirst while exercising is your first indication that you need a bottle of water, but you may notice an increase in fatigue and cramps as you get more involved in your routine. These are also signs of dehydration, and when you feel them, it is important to rehydrate ASAP. "When you're dehydrated and tired, you either feel less motivated to exercise, or your training is bad-tempered," says Ax.
They may consume fewer calories – and have less energy
The Keto Diet It's rich in fat, and fat tends to fill more than protein or carbs, so when you feel full, you may not be consuming as many calories as you need for hard training. "If that's not enough Eating calories could put your body into starvation mode, making you feel even more tired, "says Will Cole, a practicing medical practitioner and author of Ketotarian .
You do not want to force yourself to eat, if you're not hungry, but if you put some exercise snacks in your sports bag, you always have a keto-friendly energy source to turn to when you need them. "Some mine he prefers fatty pre-workout snacks are single servings of nut butter, avocados with a little sea salt and pepper, seeds and grass-fed meats, "says Cole.
To get Sign up for the Healthy Living newsletter
that you received in your inbox.