The Effects Of Working Out on Keto-Diet
Introduction:
“You are what you eat.” This classic statement, while cliche, seems to be true. An individual’s diet is crucial to their physical well-being and performance, especially in those who are active. As a result, there are lots of new diets that have gained popularity, such as the keto, paleo, and vegan diets. However, one such question arises: how can this diet affect my physical activity?
Keto Diet:
One of the most popular diets is the keto diet, or ketogenic diet, which contains foods designed to help the body reach ketosis. This is categorized by very low carbohydrate intake and high fat intake. Some common foods eaten by those following a keto diet are meats, seafood, cheeses, and low-carbohydrate vegetables. This diet, while popular for countering obesity, has a variety of both positive and negative effects.
Pros:
Boost in Aerobic Exercise Performance
The keto diet appears to help those who participate in low-intensity, aerobic exercises. This is due to the body consuming energy during aerobic exercise in the form of fat, which the keto diet provides for in abundance.
Greater Stamina for the Obese
The keto diet helps those who are obese to lose weight quickly, which allows for improved exercise capabilities. Studies have found that those on the keto diet experienced greater stamina in all forms of exercise.
Cons:
Drop in Anaerobic Exercise Performance
The keto diet, though beneficial in aerobic exercise, can be quite detrimental in anaerobic exercises such as sprinting and heavy weightlifting. This is caused by a low carbohydrate intake and protein being used up for energy, which decreases the amount of protein available for use in high-twitch muscle fibers used in anaerobic exercise.
Lowering of Bone and Muscle Density
A major disadvantage of the keto diet is that over longer periods, it can lead to lower bone density and muscle thickness. Studies have shown that individuals on a low carbohydrate diet experience a significant decrease in skeletal muscle thickness.
Conclusion:
The ketogenic diet has a variety of effects on the body. In terms of physical activity, those interested in lower-intensity activities, such as jogging, and those who are obese could consider the keto diet as a reasonable option. Conversely, those interested in activities that require more explosive power like short-distance sprinting and weightlifting might want to avoid keto.
Sources
Cleveland Clinic. “Ketosis: Definition, Benefits & Side Effects.” Cleveland Clinic, 15 Aug. 2022, my.clevelandclinic.org/health/articles/24003-ketosis.
Harvey, Kristin L., et al. “Ketogenic Diets and Exercise Performance.” Nutrients, vol. 11, no. 10, 26 Sept. 2019, p. 2296, www.mdpi.com/2072-6643/11/10/2296, https://doi.org/10.3390/nu11102296.