The Keto Craze: Separating Fact from Fad

Getting Started: Understanding Ketosis

Before diving into the keto diet, I consulted with a clinical nutrition coach who warned me that it could take 1-2 weeks to enter ketosis, a state where my body would switch from relying on glucose to fat as its primary energy source. To achieve this, I needed to drastically alter my eating habits, ensuring that:

• 75% of my daily calories came from healthy fats
• 15% from protein
• and a mere 10% from carbohydrates

The Workout Challenge: Adapting to Keto

As I began my keto journey, I wondered how my workouts would be affected. Would I still be able to perform at the same level? Initially, I felt sluggish, and my performance suffered. A fitness expert explained that this was normal, as my body was adapting to a new energy source. He advised me to:

• scale back on high-intensity workouts
• focus on lower-intensity cardio, like weightlifting and steady-state exercises

Fueling My Workouts: Avoiding the Keto Flu

However, I soon realized that I wasn’t fueling my workouts properly, and it caught up with me in the form of the keto flu – a series of nasty, flu-like symptoms that often occur when transitioning to a new energy source. I learned the hard way that it’s essential to:

• prioritize meal planning
• ensure I’m meeting my calorie goals

A fitness expert emphasized the importance of balancing appetite, cravings, and energy levels, especially during the first week or two of keto.

Eating on Keto: A Whole New Ball Game

One of the biggest challenges I faced was adjusting to a high-fat diet. I felt full often, but wasn’t meeting my calorie needs. A fitness expert stressed the importance of:

• planning meals in advance to avoid caloric deficits
• focusing on nutrient-dense foods and portion control

Finding My Groove: Strength Training and Steady-State Workouts

As I settled into keto, I discovered that strength training and steady-state workouts became my go-to. These low-intensity exercises allowed me to conserve energy and still challenge my body. A fitness expert recommended incorporating:

• 3-4 days of strength training per week
• 20 minutes of low-endurance cardio

I found solace in audio-guided outdoor running and treadmill classes.

The Verdict: Is Keto Worth It?

After a month of experimenting with keto, I can say that it’s not for the faint of heart. However, with careful planning and attention to my body’s needs, I was able to adapt and thrive. While I may not have achieved the same level of intensity in my workouts, I discovered new joys in strength training and steady-state exercises.