A lot of things happen when you are exercising. Some of these are good for your health and others are not so good – like when you exercise excessively.
Exercise is a stressor. While it can be a good stressor, it can however cause your adrenals to go into overdrive. This situation increases your insulin levels and therefore reduces your ability to lose weight.
When exercising, your insulin levels goes up while your hunger reduces. However, this often results in a significant reduction in blood sugar levels which results to you becoming hungrier.
It is important to note that even a moderate increase in insulin levels causes a significant lowering of fat loss or lipolysis.
One problem we have when we want to lose weight is that we focus so much on the numbers showing on the scale. We almost unconsciously forget about the most important thing which is losing body fat.
We have more than 80 percent of our body fat stored in fat cells. To be able to get rid of these stored fat, one would need to burn it for energy production.
However, before your body can start burning your stored fats for energy, your need to be in a negative fat balance. This is condition in which you are burning more fat off than you are actually taking in through your diet.
If your body has become used to burning fat for energy, it can now use both body fat and dietary fat for energy. This is one of the key powers of using a ketogenic diet for losing weight.
If you do not increase your dietary fat intake but increase the amount of energy your body needs through increasing your exercise intensity, your body will get almost all of that energy from burning body fat.
However, if your body is fueled with carbs, you will mostly be burning glucose for energy. This makes it a lot difficult for your body to burn and lose body fat.
It is however important to understand that while exercise can help you lose weight, it is more important to get the diet right first.
When you get the diet right, such a by using a well-designed ketogenic diet, your body will start tapping into its fat deposits for generating its energy. This is what effectively enables you to start burning and losing body fat.
Once your body gets used to the ketogenic diet, you will start feeling more energetic. At such a point, you will be better positioned to adjust your menus in order to start building strength and muscles.
When you get to this point during the “standard ketogenic” diet, you can then alter the diet to either a “targeted” or a “cyclical” ketogenic diet. These versions of the ketogenic diet allow more carbohydrate consumption to enable you engage in more exercises for longer.
Targeted Ketogenic Diet
The Targeted Ketogenic Diet allows you to ingest more carbs around your exercise period. This form of the diet allows you to engage in high-intensity exercise while still remaining in ketosis.
The carb intake within this window provides your muscles with the necessary glucose to effectively engage in your workouts. The extra glucose should normally be used up during this window of about 30 minutes and should not affect your overall metabolism.
The Targeted Ketogenic Diet is designed for beginners or intermittent exercisers. The TKD allows a slight increase in your carb consumption. However, it does not kick you out ketosis and causes no shock to your system.