The keto diet has received a lot of attention recently. It is a high protein diet that emphasize consuming food that is high in fat, sufficient amounts of carbohydrates, and few proteins. The main objective is to obtain more protein from fat than from carbohydrates. The keto diet works by drastically depleting the human body's glucose resources. This results in the temporary cessation of carbohydrate intake, which helps increase the ketones created in the liver.
One of the most common side effects of the keto diet involves physical performance. One of the reasons this happens is because the vast majority of carbohydrates that are consumed come from complex sources such as grains, pasta, breads, cereals, etc. These sources tend to take a long time to break down and convert to glucose, resulting in spikes in blood sugar levels. High spikes in blood sugar may make it difficult for the brain to produce enough energy for physical performance. This problem can potentially make it difficult for athletes to perform at peak levels. For example, a power lifter may be able to lift a much larger amount of weight, but if the brain doesn't have enough glucose to function at that level, the athlete won't be able to make the kind of energy demands necessary for peak performance.
This in-depth metabolic information provides a number of benefits. First, we now know that the keto diet can make it harder for us to gain weight. The ketones created by the liver are the primary source of energy for muscle contraction, which is why weight training programs using large muscle groups are typically done on a keto diet. As the liver metabolizes the carbs ingested during a workout, these become fat reserves and are used to fuel future contraction. Losing the ability to store fat for future physical performance, makes it easier for athletes to shed excess weight while gaining lean muscle mass.
Second, ketosis provides a number of positive health benefits. By reducing the amount of time that our body spends digesting carbohydrates and turning them into glucose, ketones reduces our dependence on processed, high-calorie foods. During ketosis, the body only needs to metabolize fats for about thirty minutes to completely eliminate them. This means that athletes who make a point to limit their carbohydrate intake while exercising will be less likely to suffer from keto diet complications like fatigue and dehydration. Even if athletes do not suffer negative side effects from ketosis, they will likely notice an increase in energy and strength as ketones are broken down.
Scientists have also noted a link between keto diets and the onset of keto flu, a dangerous condition in which the immune system attacks healthy cells. People with keto flu often exhibit symptoms such as severe aches and pains, difficulty breathing, nausea, dizziness, and vomiting. These symptoms can make it impossible for people to participate in sporting activities or other physical activities.
Finally, keto diets may be used to build muscle. A study published in the Journal of Applied Physiology showed that higher protein intake reduced body fat in nine out of ten subjects. Of course, the type of protein didn't matter. The important thing is that the researchers noted that there was a significant reduction in body fat when subjects were fed high protein but lower carbohydrate diets. This may be the first step toward reducing body fat and building muscle through the use of a ketogenic diet.