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Likely that you or someone you know follow the diet Quito or at least try t follow. Many people have seen positive results with this low-carb, high-fat diet, including weight loss and an increase in energy. With many people touting the benefits of this diet; Few seem to be talking about its downsides, including the effect it has on exercise.

The keto diet is great with workouts related to low-intensity training sessions, such as: long walks, zumba, or light strength training. The struggle begins with high-intensity workouts. This might include high-intensity interval training (HIIT), crossfit training, heavy lifting or sprinting at high speed. These are common and effective exercises. Why then is it so difficult to do high-intensity workouts on the keto diet? It is closely related to organ function.

With the keto diet, most of the metabolism "switches" to burning fat for energy, and it becomes less flexible to switch from burning fats to burning carbohydrates. In addition, eating fewer carbohydrate foods reduces the carbohydrates available for use as fuel. During low-intensity workouts, the body easily uses fat as fuel, because the energy required is low and it is easier for the body to use fat to supply fuel to muscle cells. 

As training intensity increases, the body needs more energy. Carbohydrates break down more quickly to make fuel, which is why they are the preferred energy source during high-intensity workouts. In fact, research indicates that the more intense your workouts, the less fats are used as fuel.

So what is the solution for those who want to follow the keto diet and continue their training as it is at the same time? Here are some suggestions:

Do not lower the fuel level
Many of those who follow the keto diet do not eat enough due to the satiety effect caused by fats. in addition to; Because there is a large amount of food that is not allowed (all foods are high in carbohydrates) the range of foods available to choose from becomes less, which in turn reduces the amount of food you eat. This is one reason why the keto diet is so effective for losing weight. The keto diet is a medium-protein diet, but it is important to get enough protein to stimulate the body to preserve muscle mass.

Consider low-intensity training
Fats will be your primary fuel during low-intensity workouts on the keto diet, so grab your chance! If you do high-intensity workouts daily; This can leave you feeling drained while on the keto diet, so try to improve the situation with less intense training sessions.

Don't forget strength training
Strength training will be extremely important to someone who follows the keto diet and wants to maintain muscle mass. Mainly, strength training stimulates the body to preserve muscle mass. This is especially important for those following the keto diet, as studies indicate that this diet may stimulate muscle loss. Try training with light to moderate weights and do 3-4 sets of 8-12 reps with long intervals, making the training intensity relatively low. Remember that lifting heavy weights requires more energy and is more intense, and that activities such as lifting weights will be difficult on the keto diet. According to the researches; Gaining muscle mass can also be difficult when following this diet, as carbohydrates are an important factor in stimulating muscle growth.

Change your expectations
If you do high-intensity training regularly, you might have to change your expectations. This diet may have benefits, but you shouldn't be frustrated when you don't see improvement in high-intensity activities. If you are following the keto diet correctly; It is potentially effective in lowering body fat while preserving muscle mass. This could be a very positive result of this diet. Don't expect a large or even moderate increase in strength or muscle mass.

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