Rutina deportiva y dieta cetogénica

A few weeks ago we published a post about the ketogenic or keto diet, so fashionable in recent times. In it we tell you some of its peculiarities and benefits, as well as the foods that were allowed to be consumed and those that were not interesting for this type of diet. To refresh our memory, we remember that this diet consists, broadly speaking, of Noticeably reduce carbohydrate intake and increase healthy fats so that the body obtains energy from ketone bodies. -which are formed by fatty acids-, and not by carbohydrates, as is usual in most diets. Among other benefits, the ketogenic or keto diet avoids blood glucose spikes that can lead to greater insulin resistance and pathologies such as type 2 diabetes. In addition, it is a Good strategy to lose weight and accumulated fat.

KETO DIET AND WORKOUT ROUTINE

It is true that for a diet to be more effective, it must be combined with an adequate training routine, as well as enough hours of rest.

In the post of Today we will talk about ketogenic diet and physical exercise with the aim of clarifying doubts and providing some light to those readers who want to start the ketogenic diet and do not know how to combine the diet with an adequate training routine.

he The combination of a ketogenic diet and regular physical activity can be a good strategy to reduce body weight without leading to a loss of muscle mass., a problem that occurs in most low-calorie diets – with reduced calories – that are poorly planned. It’s important to put attention on The goal of a diet and training routine should not be to lose weight at any cost. What we are interested in is losing weight from body fat, but maintaining and even increasing muscle mass, which is related to a higher level of health. Therefore, the keto diet, by benefiting the obtaining of energy from our fat reserves, compensates for this reduction in calories without harming muscle mass, as indicated by numerous studies. Thus, our goal of reducing fat, but not muscle, is easier to achieve.

IMPACT OF THE KETOGENIC DIET AND TRAINING ON OUR HORMONES

It must be taken into account that thanks to physical activity we manage to reduce both our glycogen reserves accumulated in the liver and the hormone insulin (responsible for managing blood glucose to bring it to the cells), and we increase the hormone glucagon (which is responsible for mandarin orange signals the liver to produce glucose) and fatty acids from the bloodstream. What will we continue with it? Simple. Increase the production of ketone bodies that will increase ketogenesis. Therefore, Any type of well-programmed physical exercise appropriate to the person will be an excellent complement to a well-planned ketogenic diet.

Nevertheless, It is possible that the first few days, or even weeks, you will find it more difficult to perform the exercise. Since at first our muscles are not as effective at using fatty acids as energy, since they are used to using glycogen. Nothing that cannot be solved with a good training routine and consistency. In a few weeks, our body adapts and makes you perform better and gain muscle effectiveness.

RECOMMENDATIONS FOR YOUR TRAINING ROUTINE

General recommendations for a training routine that combines with the ketogenic or keto diet are as follows:

• perform between 2 and 4 strength training sessions adapted to your physical level, if in doubt consult a physical activity professional.
• Strength exercises can be with the resistance of your own weight (push-ups, squats, burpees, lunges, pull-ups, etc…) as with some external weight (bar, dumbbells, Kettleball, etc…). We recommend starting with your own weight exercises and gradually increasing the intensity before using external weight.
• carry out one or two HIIT sessions a week. HIIT is an interval training practice where high intensity is combined with rest. They are short sessions (about 30 minutes or even less) so it is ideal for those days when we don’t have as much time to train.
• minimum a weekly aerobic session, ideally the day after a HIIT or strength training session. You can run, cycle, walk in the mountains, dance… Whatever you like the most!
• Combine scheduled physical activity with low-intensity physical activity in our daily routine, such as walking about 10,000 steps a day, avoiding elevators, etc…

WEEKLY TRAINING ROUTINE

This could be an example of a routine for a week, valid to combine with the ketogenic diet.

Moons: strength training

Tuesday: dance classes

Wednesday: HIIT training
Thursday: Rest

Friday: strength training

Saturday: mountain walk

Sunday: Rest

EXAMPLE OF KETOGENIC MENU

Below, we present an example of a ketogenic menu for one day.

Breakfast:

• Scrambled eggs with cheese and mushrooms
• Keto Instant Coffee

Meal:

• guacamole
• Chicken breast with spices to taste and salad of various green sprouts (arugula, lamb’s lettuce and fresh spinach)

Dinner:

• Cream of zucchini
• Baked hake with almonds and parmesan

Snacks between meals (if you are hungry):

• Handful of walnuts and almonds
• Two ounces of chocolate (minimum 85% cocoa)