The Ketogenic Diet Plus Exercise
The ketogenic diet, popularly referred to as the keto diet, is a diet regimen that seeks to bring about weight loss through the burning of body fat. The aims of the diet are to help people feel fuller with reduced food cravings, increasing mental focus and energy, stabilizing and boosting their mood, and ultimately helping them shed excess weight rapidly.
Those in the know about the ketogenic diet will tell you that by reducing the number of carbohydrates in your diet and stocking up on fats instead, you will induce a state of ketosis in your body. This is a state whereby the human body begins to break down stored and dietary body fat into substances known as ketones. This means that your body will then be reliant on fat as its main energy source rather than the sugar it derives from carbohydrate breakdown.
The ICD 10 code for weight loss (R634) refers to a reduction in a person’s total body mass from the loss of body fat, fluid, adipose tissue, bone minerals, muscle, tendon, or other connective tissue. When we talk about it here we strictly refer to the loss of body fat, which is the goal of dieters across the world.
This may seem very similar to any of the multitude of low-carb diets that exist out there, but there are a couple of key differences when it comes to the ketogenic diet. What stands out is the extreme carbohydrate restrictions that those on the keto diet undertake. The diet calls for less than 20 net carbohydrates a day or even less, depending upon the version of keto you’re on. The deliberate effort to induce a state of ketosis is, perhaps, what really sets the diet apart and is the reason that it’s named the same.
As a matter of fact, the growing popularity of the ketogenic method has seen numerous other diets begin to draw from and incorporate elements of the ketogenic diet. Weight loss ICD 10 watchers are always curious to note which diets or nutrition habits are most effective when it comes to slimming. Some of the diets that take a leaf out of the keto book include such recent trends as eco-keto and a couple of commercial diets that come with keto-compliant features.
Origins of the Ketogenic Diet
The keto diet traces its roots back to the decades-old ketogenic diet that was used as a therapeutic measure. In clinical settings, the keto diet was employed as an effective neurological implement, extensively used in the management of seizures in children that had proven resistant to other more common control measures. There has been ICD 10 code for weight loss studies conducted in the past that suggested some possible benefits in patients suffering other brain conditions such as Alzheimer’s and Parkinson’s disease.
In recent times, the keto diet was brought back to the public eye by Dr. Gianfranco Cappello, an Italian professor of surgery stationed at Rome’s Sapienza University. A study he conducted back in 2002 covered approximately 19,000 people on diets who each received a liquid diet that was high in fat administered through feeding tubes inserted down their noses. This study came to show that on average, the subjects would lose up to 20 pounds of weight, and most of them would go on to keep the weight off for a minimum of one year after the experiment. A few minor side-effects were reported as well, such as fatigue.
The international medical community, entrusted with safeguarding and providing direction in all matters health-related, is greatly interested in keeping track of the keto diet’s increasing popularity among the general public. International weight loss ICD 10 watchers are greatly interested in this progress as well. As per an article that was published in the Journal of the American Medical Association on January 16, 2018, a number of notable areas showed promise when it came to the keto diet. These were as follows:
- A sizeable number of keto diet participants report feeling a reduced feeling of hunger, meaning that they would reduce their overall calorie intake naturally.
- Going beyond the weight loss element, there was a notable improvement in the blood sugar control mechanisms and insulin sensitivity levels for people that suffered from diabetes. This was obviously good news for all those currently managing diabetes. This study was in its early stages when this outcome was first advanced, and the study is still ongoing. An editorial that was highlighted in their July 15, 2019, online publication however indicated that their progress so far is hopeful, that ‘enthusiasm outpaces evidence’ among medical professionals keeping an eye on the research.
There are numerous versions of the ketogenic diet existing out there today which can be found in blogs, books, websites, and even Facebook posts. The underlying thread linking all of these is the recommendation to go for foods that have a high-fat content in combination with extremely low carbohydrate content for daily nutrition. There are great resource books out there such as Amy Ramos’ ‘Complete Ketogenic Diet for Beginners’, or Leanne Vogel’s ‘Keto Diet: The Complete Guide to a High-Fat Diet’.
So, How Does the Ketogenic Diet Work?
The keto diet doesn’t have to be followed the same way by everyone. Some people might stay on it indefinitely, others (the majority) might implement it as a weight-loss measure over a somewhat short time period, while others again might choose to cycle in and out of the diet over time. It all depends on a person’s aims, comfort zone, and preferences.
High-fat content foods are the essential components of the keto diet. Protein is to be taken moderately, while carbs are virtually forbidden. Here is a couple of points worth keeping in mind as you start off on the keto diet:
- 1st Week
- An important first step in the keto journey is educating yourself and becoming familiar with the acceptable fats to include in your diet.
- Before committing to the keto diet, it is advised that one experiment with vegetables with low carbohydrate content sourced from your local grocer’s produce section. One should also read up on the hidden sugar sources found in products such as coleslaw, in addition to such exercises as finding out where grass-fed beef might be sourced within their locality.
- One should not take it for granted that their cravings for sugar-rich foods and snacks will go away immediately. They should be mentally prepared for this. A great way to blunt the discomfort of this period is through stocking up on some effective sugar-free alternatives that are friendly to a ketogenic diet such as nut butter with dark chocolate as a dessert.
- One should expect to experience carbohydrate withdrawal symptoms. These include headaches, muscle aches, fatigue, mental cloudiness and, not to forget, hunger. The ICD 10 code for weight loss lists some of the negative ways people lose body mass, but these cannot be included as these are temporary side-effects that pass quickly as you get more used to the diet. In the early stages of these cravings, nibbling on snacks high in fat such as bacon strips or avocado should be somewhat pacifying.
- 2nd and 3rd Weeks
As you move into the next two weeks of the diets, you can expect to have these negative effects subside. You’ll definitely begin to feel somewhat better. As your body adjusts, you will find that low-carb, high-fat foods become to feel more natural to you. It’s all a matter of habit, at the end of the day. Your body is great at adjusting itself o new conditions as long as they are steadily maintained and consistent. No cheating.
- 4th Week
As you head into the fourth week of the keto diet, you can finally expect to see signs of weight loss. This will be a lot more likely and apparent if you have been carrying out a physical exercise regimen while strictly on the keto diet.
What Will be On The Menu
You will find, overall, that making the proper food selections for your diet becomes easier as you grow more and more accustomed to it. Rather than choosing lean cuts of meat, you will be more interested in poultry with the skin on, grass-fed ground beef, fattier chicken parts such as the thighs, bacon, pork shoulder, beef brisket, salmon and other fatty fish, among others.
Leafy types of greens such as spinach, kale, broccoli, cucumbers, cauliflower, and others make for great choices when it comes to keto-friendly vegetables. You will have to steer clear of starchy roots such as potatoes, carrots, turnips, parsnips, and carrots, however. You can bring in some variety to make u for this by including lesser-known veggies such as daikon and kohlrabi.
Salads can have their flavor enhanced using oils such as avocado, canola, flaxseed, palm, and olive. They will add flavor while increasing the fat content as well. Ghee or clarified butter makes for effective cooking fats for use in the cooking process in addition to being applicable as spreads.
Your mornings can be started up the keto way with coffee, tea, or a nut butter-boosted latte.
Bacon and eggs can remain on the menu as your breakfast go-to. You will want to stick with whole-fat milk, cheeses, and whole dairy products in general. Artificial sweeteners and sugar can be replaced with sugar-free alternatives such as stevia.
Dieters on the keto diet rely on various signs to tell them that they have pushed their bodies into ketosis successfully. Some of these signs are rather subjective, meaning they will be more efficient indicators in some people than they will be for others. These indicators include fruity or bad breath, increased mental focus, reduced hunger, exercise performance changes, weight loss, or simple do-it-yourself blood and urine tests.
What is Keto’s Impact on Your Wallet?
One of the biggest concerns for those contemplating the keto diet is focused on the financial ramifications that come with it. It seems too many like the items prescribed in the diet might be more expensive than their usual, carb-heavy eating schedule.
This is a valid surmise for the most part, but there are plenty of ways to keep expenses within reasonable levels. You can expect to pay more for grass-fed meat selections and fresh vegetables relative to fast or processed foods. What you eventually end up spending in the course of your keto diet will fluctuate according to your preferences regarding protein sources and their quality.
You can go for leaner, less expensive meat cuts and raise the fat content by cooking them with plenty of oil. You may also purchase more commonplace vegetables, especially going for those that are in season to help keep within your budget boundaries.
Will the Keto Diet Really Help You Shed Weight?
Studies conducted in recent years suggest to us that there are some definite weight loss advantages when it comes to the keto diet, especially when focusing on the short-term. At the moment, general consensus is unclear on whether or not these effects persist in the long run.
Back in 2016, a United Kingdom-based non-profit organization known as the Public Health Collaboration released a report titled ‘Healthy Eating Guidelines & Weight Loss Advice’. The study looked at and evaluated the evidence regarding high fat, low carbohydrate (LCHF) diets on people (the ketogenic diet falls under this broad umbrella of dietary regimens) seeking to meet ICD 10 levels of slimming. The group conducted 53 separate clinical trials at random whereby LCHF diets were held up to the light against low fat, calorie counting diets.
These diets differ from the ketogenic diet by dint of the fact that they do not insist on the avoidance of carbohydrates in one’s diet. The report indicated that there was a significantly higher degree of weight loss in those that took the keto diet in comparison with the carb-inclusive one aside from a clutch of other beneficial outcomes. The bottom line, according to the study, was that high-fat, low-carb diets comprising foods that are real (unprocessed) were our best bet when considering safe and effective weight loss solutions.
The Nutrition & Metabolism journal conducted a study on Feb. 20, 2017, that sought to investigate the effects of a ketogenic diet lasting six weeks on the body composition and physical health of 42 adults in good health. They wanted to see whether the diet reached ICD 10 code for weight loss standards of slimming effectiveness. The results indicated a drop in athletic performance, peak power levels, and endurance.
The overall picture suggested that the keto diet would diminish physical capacities somewhat, but not to any extent that would have clinical relevance or that would interfere with daily life or aerobic training. The participants saw an average weight loss of about 4.4 pounds, and this did not have any effect on their muscle mass or functionality. It was all lost in the form of fat.
How many exercises Do You Need to Take During Keto?
In order to get the most out of a keto diet, you have to remain active physically. In the early stages of your diet, you might need to take things a bit slow. This is especially true if you happen to feel a bit lightheaded or fatigued as a diet side-effect. As the keto diet significantly cuts down your carb intake, you will be operating with a reduced amount of your body’s primary fuel source. Running, walking, aerobics, weightlifting, kettle-bell training, or whatever training is your preference will help you get your energy levels up.
Let’s dive in a bit deeper into the world of physical health and exercising while on the keto diet, and just why you need to keep it on your list of priorities.
Exercising During Ketosis
The first thing to take note of when it comes to the ketogenic diet is that what you thought about weight loss will be turned completely upside-down; rather than eating less and exercising to burn off the fat, you will be careful about your eating.
Exercise retains an important place in the ketogenic lifestyle, especially as it works to counteract the negative effects of a keto diet we mentioned earlier such as fatigue, loss of focus, and the like.
It helps improve your cardiovascular state, build up lean body mass, toughen up your bones, as well as positively impact your mental health.
Here is a quick look at how to exercise safely and effectively while on the ketogenic diet.
Types of Exercises
The nutritional requirements you will experience while exercising on the keto diet will depend on the type of exercise you’re undertaking, so it’s important to know the different types out there. These workout styles are typically categorized into four: anaerobic, aerobic, stability, and flexibility.
- Aerobic Exercises
These are the exercises we commonly refer to as cardio exercises and include any exercises that continue for 30 minutes or more. The steady-state, low-intensity cardio exercises are great for increasing the body’s fat-burning rates, meaning that it is an ideal way to go about things if the goal is to shed weight.
- Anaerobic Exercises
Anaerobic exercises are defined by their shorter times, including such activities as CrossFit, strength training, or HIIT (High-Intensity Interval Training). Carbohydrates make for anaerobic exercises’ main fuel source, meaning that fats on their own might not be a sufficient source of energy for this type of activity.
- Flexibility Exercises
Flexibility exercises are designed to support your joints, stretch out your muscles, and increase a person’s muscular range of motion. Simple after-workout stretches and yoga are some activities that can greatly increase a person’s flexibility and thus help prevent the injuries associated with the muscle-shortening action that comes with age.
- Stability Exercises
Stability exercises include core training and balance exercises that go towards improving your body alignment, strengthening your muscles, as well as promoting increased control of your bodily movements.
Carbohydrates and Exercise when it comes to the Ketogenic Diet
The intensity matters a great deal when exercising on the keto diet. Low to moderate-intensity workouts of the aerobic type make use of body fat for energy while high-intensity activities make use of carbohydrates.
As we mentioned above, you will be using up body fat as your primary energy source while in ketosis as a result of this diet, meaning that high-intensity workouts might be more challenging for you, especially in the beginning stages of your diet path.
There is a handy solution, however, for those who would like to include anaerobic exercise into their health plan. It is known as the targeted ketogenic diet. Let’s take a look at how it works.
Athletic Performance on the Targeted Ketogenic Diet
For those among us that have a preference for high-intensity exercises such as weightlifting or sprinting and who take part in these activities more than three times in a week, then a targeted keto diet might be more suitable for their situation. This involves adjusting the carbohydrate intake to accommodate their body’s requirements.
A ketogenic calculator is considered to be the most reliable and effective way to come up with the optimal carbohydrate intake for your health goals and lifestyle. This calculator will help you discern your macronutrient stats, give support to your weight loss efforts, and most importantly tell you just how many carbs you should be incorporating into your diet.
How to Make Use of the Targeted Ketogenic Diet for your Exercise Regimen
People on the standard ketogenic diet are advised to take in no more than 20 to 50 net grams of carbohydrates each day. For those on the targeted ketogenic diet (TKD), the net carb number does not change much although these carbs should be taken 30 minutes or one hour before you begin the high-intensity activity in question.
A generally accepted rule of thumb recommends the eating of 15 to 30 grams of fast-acting carbohydrates such as fruitless than 30 minutes before you begin and add another 15 to 30 grams afterward. The intention here is to provide your muscles with sufficient glycogen to effectively do their duty during the activity and efficiently carry out the recovery process afterward.
The reason why this time window is specified is that it raises the chances that the carbs we take in will be used specifically for the activity in question, rather than risking having our bodies kicked out of ketosis. The standard keto diet is to be followed as originally prescribed for the rest of the day.
Those who prefer moderate or low-intensity flexibility, stability, and aerobic exercises, the standard keto diet should be suitable for their needs. The keto macro calculator comes in here once more as it greatly contributes to our assurance that the right version of the keto diet is being implemented to help us towards our health objectives. Attaining weight loss ICD 10 levels of slimming is not as far-fetched as it is made out to be. Even without resorting to surgery or pills, getting fit and healthy is within everyone’s reach.
Are There Health Benefits to Exercising while in Ketosis?
It may appear to the casual observer that training while in ketosis scat as a hindrance to exercise performance in the long-term, but the opposite has been shown to be the case.
In a recent study, ultra-endurance athletes were shown to burn up about 2 to 3 times more fat when on low-carb diets in comparison with those on high-carb diets. The same group used and replaced the same levels of muscle glycogen as the high-carb group, which is significant because glycogen, as we noted earlier, is the fuel form used for muscle activity.
An Australian ICD 10 study indicated that ketosis helps in the maintenance of blood glucose for obese people.
The Bottom Line
Those of us considering going on the ketogenic diet should be sure to have as much information available to them as possible. When it comes to all matters health-related, going into something blindly can cause more damage than you might imagine instead of helping you. As a matter of fact, it is recommended that those suffering any health conditions such as diabetes, respiratory problems, and the like should consult with their doctors before embarking upon any diet or exercise regimen.
With that said, we have to acknowledge that ketosis receives a bit of negative attention especially with those who like to exercise. These carb-heavy philosophies are mistaken when it comes to the ketogenic diet. Keto has a perfectly healthy place in the world of moderate to regular exercising while being malleable enough to be fitted to a more intensive routine.
Like we always say, the best thing to do is to equip yourself with all the information you can get your hands on, making sure that your sources are reliable. That’s the way to get the very best results for all the hard work and sacrifice that goes towards attaining better health and fitness.
One of the biggest draws of the ketogenic diet is the fact that it is adaptable to each person. It isn’t a one-size-fits-all type of deal. You will have plenty of leeways to figure out what exactly suits you, which is what has seen the ketogenic diet grow to become one of the world’s most sustainable and widespread diets. In combination with the workout regimen of your choice, it can be a great contributor to your health and wellness journey.