If you’ve been trained most of your life to think of fat as “bad,” it may take some time to begin a ketogenic diet plan that focuses on healthy fats. After all, that’s what you’re told to “burn” during work. Does eating more mean you need to exercise? Or you may have heard that diet plans are directly related to living in the obesity zone. Is this necessary?
I called my doctor to give direct information. Not only has he been working on the ketogenic diet plan for over a decade (long before it became popular), but he also has all the scientific research on the new diet. It still took him alone to figure out how ketosis affects exercise. Are you ready to learn what to say?
What Your Body Relies on for Energy
“If you have a ‘normal meal plan,’ 70-80% of the energy your body uses will come from the sugar found in carbohydrates,” said the Doctor. “This means fat accounts for only 20 percent of the calories you burn.” He explains that because your energy levels change, how you feel during certain types of exercise will also change.
My doctor said, “If someone is used to high-intensity exercise, more used to yoga, the transition will be harder.” Therefore, like the oatmeal you eat for breakfast, when you participate in short-term intense exercises such as a spin class or sprinting, your body gets used to burning sugar first. Now that you’re on the low-carb ketogenic diet plan, you don’t have sugar stores for energy and you’ll feel more tired than usual.
However, during activities such as barre, pilates or jogging (where the heart rate is not high), your body needs fat for energy. This makes sense: Fat stays in the body longer than carbohydrates, so the body can rely on it for longer, more intense workouts.
“You can burn fat by exercising more, but it takes time to do that,” my doctor said, adding that it’s hard to avoid sugar once muscles start using fat. Here’s the formula: “If you exercise at a rate of 4 or lower on a scale of 1 to 10, your body will burn fat. But if you exercise regularly at a rate of 5-7 or higher, then you will get some exercise.” This is where most people need sugar to get comfortable in ketosis
“Fat burning zone”
Does this mean you have to stop changing days every week to get a promotion, right?) According to my doctor, not exactly, but most of you, at least You won’t have the energy you use when you eat carbs for a few weeks or even months. “It’s a complex biochemical process because we don’t know exactly how muscles are used to change,” he said.
At the same time, exercise that keeps you in your fat-burning zone (i.e., exercise with a heart rate between 60 and 75) will increase your body’s use of the nutrients you consume as fuel. Cardio enthusiasts can still understand this; it didn’t just involve going out for 45 minutes. (Some fitness classes, such as OrangeTheory, are known to follow this model.) Other exercises to focus on: running, floor classes, and strength training.
As with all exercise and diet, my doctor says the most important thing is to pay attention to what you’re doing. Your body will tell you a lot about what works and what doesn’t; You just need to listen.