It's no surprise that cyclists, runners, and other endurance athletes have found a keto diet to be extremely useful towards their performance 8 , 9 , However, a keto diet does not eliminate the need for nutritional support during longer training.
Electrolyte balance, hydration, and overall calorie needs are still an essential part of endurance and stored fuel will only get you so far. You will still need to support and replenish when exercising for more than 60 to 90 minutes at a time. In addition, for competitive athletes, decreased glycogen stores may inhibit your ability to all-out sprint to the finish or go for that final push.
Because of ketones ability to cross the blood brain barrier and its history of being used to treat epilepsy in children, there are a variety of theories and claims around its potential benefit to brain health and function Only limited research exists from animal studies and uncontrolled studies in humans looking at a keto diet for possible treatment of other neurologic disorders Want to make the process of getting into ketosis easier than ever?
Get fully cooked, mouthwatering keto friendly meals delivered to your home every week. While the potential benefits of producing more ketones can seem enticing, switching from sugar to ketone bodies for fuel isn't ideal for everyone, specifically certain athletes and Type 1 Diabetics. This is also true when it comes to certain types of fitness - like heavy strength training and high intensity training where ketones just can't quite stack up to glucose as a source of quick fuel 14 , 15 , Using fat for energy is typically a slow process that requires adequate oxygen supply.
While this type of fuel may be a meaningful choice for endurance athletes and those participating in lower intensity training, it may not cut it for anything that requires explosive movements or anaerobic exercise.
As intensity increases and oxygen consumption increases, your body needs energy more quickly. And even though ketosis is thought to improve your body's ability to use fat for energy at higher outputs through keto-adaption , this increase still may not be enough to fuel all of your high-intensity training 17 , 18 , 19 , 20 , If you enjoy high intensity training or find your workouts suffering on a low carb, keto diet, you may want to consider adjusting your carb intake accordingly to support your fitness goals.
High amounts of ketones in the blood can be dangerous if you are Type 1 Diabetic. Increasing ketone production can also be dangerous for any Diabetic who is taking medication to manage their blood sugar levels. If you are taking medications designed to decrease blood sugar levels, and you suddenly decrease carbohydrate intake to very low levels, your blood glucose can drop dangerously low resulting in hypoglycemia - and this can even be deadly.
The process of getting into ketosis is different for everyone and also may not be the right fit for every person. But there are still some notable benefits to utilizing more fat for fuel in the form of ketone bodies. Still not sure if a keto diet is right for you? Take our five minute quiz and we will match you with the diet style that best fits your goals and tastebuds.
Creamy Keto Chicken Casserole Recipe. However, ketoacidosis also can occur in someone with Type 2 diabetes if there is a major increase in insulin resistance such as infection or treatment with steroids or reduction in insulin release from the pancreas.
Self assessment quizzes are available for topics covered in this website. To find out how much you have learned about Facts about Diabetes , take our self assessment quiz when you have completed this section. The quiz is multiple choice. Please choose the single best answer to each question. At the end of the quiz, your score will display. All rights reserved. In these cases, your doctor may prescribe treatments for the underlying illness as well.
Careful management of diabetes is the key to preventing high ketone levels. Do the following to keep your blood sugar levels healthy and ketone production to a minimum:. Your doctor will recommend how frequently you should check your blood sugar levels, but this is typically four to six times per day.
You should check your blood sugar more often in the following cases:. Managing your carbohydrate intake and insulin dosage is vital for managing diabetes. Be sure to talk to your registered dietitian if you need help managing your diet. The ketogenic diet keto is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits.
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Learn more. Health Conditions Discover Plan Connect. Type 2 Diabetes. Checking Ketone Levels.
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