She Strengthens

The Keto Craze: Separating Fact from Fad

Everyone’s talking about the keto diet, and for good reason. With promises of rapid weight loss and boundless energy, it’s no wonder people are jumping on the bandwagon. But what’s the real deal behind this trendy diet? I decided to take the plunge and find out for myself.

Getting Started: Understanding Ketosis

Before diving in, I consulted with clinical nutrition coach Ariane Hundt, M.S., 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 crush my favorite running-and-strength treadmill classes? Initially, I felt sluggish, and my performance suffered. Menacham Brodie, C.S.C.S., C.N.C., head coach of Human Vortex Training, 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 and 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 and ensure I’m meeting my calorie goals. Brodie 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. Brodie stressed the importance of planning meals in advance to avoid caloric deficits, which can lead to muscle breakdown and energy shortages. I had to rethink my approach to eating, 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. Brodie recommended incorporating 3-4 days of strength training per week, along with 20 minutes of low-endurance cardio. I found solace in audio-guided outdoor running and treadmill classes on the Peloton app.

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. And, let’s be real, I’m excited to reunite with my beloved everything bagel.