If you've recently had a keto, there's a good chance you'll be forced to count ketones and carbohydrates and be scared that the keto police will charge you for a few grams of carbs. When you exercise, you can stop worrying.
"The reality is that exercise that requires glycogen gives you a certain amount of passage to consume more carbohydrates, even on a keto diet," says Diane Sanfilippo of the New York Times bestselling author. Keto Quick Start: A Guide for Beginners to a Full-fledged Ketogenic Diet ". "The fears of being kicked out of ketosis are out of proportion to the overall health effects and the ability to burn body fat."
Here Sanfilippo describes how keto and carbohydrates can be mixed successfully.
So, if you eat more carbohydrates, will not kill a keto diet?
Keto dieticians are worried about carbohydrates because they believe that keto is the only way to lose body fat. You think you need to consume zero carbohydrates to get into ketosis, or that if you're not 1
What is the main reason of the diet?
If you are overweight, you probably have too much to eat. We tend to demand salt, fat and sugar – that's how we are anchored in today's food landscape. But the goal should be to only eat what we need, and sometimes a little less, to give our body the chance to burn the stored material.
A big myth of keto is that you should add lots of fat to your fat meals. This is good for an athlete who is not trying to lose weight, but for the average person, adding fat beyond what the body needs for energy is the one thing that keeps you from losing weight on a keto diet. They are 100 percent in ketosis, but they consume too many calories and never lose a pound.
When people do not lose weight, they often think they are eating too many carbohydrates, but they are not specifically carbohydrates; You just eat too many calories in general.
How do you add carbohydrates while staying in ketosis?
If you reduce your carbohydrates and replace them with healthy fats, your body will increase in fat burning machines and not only burns dietary fat but also stores energy for energy. The adjustment process takes about four weeks. Therefore, you should follow a strict diet of keto for at least as long as you make any adjustments. You are no longer hungry, but hungry, but during this time you may need to reduce your activity level.
If you feel lazy during exercise, there are two ways to add carbohydrates to your keto diet without losing the benefits of ketosis:
You can eat carbohydrates after exercise. Intensive workouts increase your heart rate to 80 percent of your maximum over a long period of time. In the post-workout window – 30 minutes to 2 hours of activity – your muscles are like squeezed sponges just waiting for the carbohydrates to come in. Therefore, it is a good time to get some extra carbohydrates to replenish the muscle's glycogen. Ideally, it should be something stronger than something fruity, as fructose prefers liver glycogen to muscle glycogen. You want the glycogen to get into your muscles, and the liver glycogen will keep you from getting ketose.
In a smaller woman, 25 to 30 grams of carbs are fine after exercise. For a taller man 50-60 grams. That's half a cup to a cup of rice or potatoes that are added to a meal. It is not that much, but for someone who is afraid to consume carbohydrates, it will seem like a lot.
You can cycle carbohydrates one day a week. If you are an athlete and do not feel that you need carbohydrates on a daily basis – or if you are just one person who wants to make keto a long-term lifestyle – try the cyclic ketogenic diet. According to this plan, you eat more carbs per day per week. It's a way to replenish something, but there is also a mental break.
The goal is metabolic flexibility, in which you are not afraid to have no ketosis. I do not recommend pizza and beer stoves, but if you want the piece of fruit you want, or some potatoes or a treat, then take up to 150 grams of carbs. If you have your carbohydrates once a week, the ketosis can be interrupted for a few days. For an athlete, however, it is not critical that he is 100 percent in the ketosis. The benefits of ketosis far outweigh the damage caused by a few more carbohydrates a day a week. You'll find that you get back into ketosis right away, and cycling your carbohydrates is a great way to feel that lifestyle is something you can do in the long run.
Are there any other things to look out for on a keto diet?
All dietetic keto dieters, especially athletes who experience side effects due to a lack of carbohydrates, must pay special attention to the electrolyte. Fatigue, increased heart rate and sleep disorders are examples of these symptoms. People are often afraid to eat keto vegetables because they contain carbohydrates. However, if you do not eat vegetables, you will miss a lot of electrolytes that you might get from your food. Leafy vegetables contain almost no carbohydrates, and because they contain calcium and magnesium chloride, they are extremely important for the electrolyte balance. Eating only beef, cheese, and bacon will give you your sodium, but you will not get the other minerals you need.
Who Should Consider a Keto Diet?  Keto is perfect for endurance athletes. Endurance athletes work with moderate intensity for a long time. Moderate exercise is not glycogen-dependent and therefore ideally fueled by fat, but keto-adjusted athletes do not have to do anything or anything with carbohydrates. An endurance athlete can fill up to 100 grams of carbohydrates, burn them and then burn them on fat because his body is so well adapted to ketosis. That keeps you from nibbling. This is the reason why many people carry energy gel packages with them. Unless you're prepared to burn ketones, you have no chance of using body fat as fuel – and body fat can last much longer than glycogen.
For more information on sports nutrition and supplementation, read the Fundamentals of Fitness Nutrition course at Bodybuilding.com All Access.