For today’s edition of Dear Mark , I’m answering a few questions from you folks. First, can a person maintain their high intensity interval training while starting a ketogenic diet? Is there anything you should watch out for? Second, is keto a good option for postmenopausal women? Though we don’t have any direct research on the subject, there is hope. And then we discuss the peculiar case of the Inuit and the missing ketones.
First, Matt B asked:
I’d also like to know if HIIT workouts can be properly fueled during ketosis. My swimming coach is convinced that ketogenic diets are terrible for HIIT workouts and therefore advises against ketosis entirely.
As I said in last week’s post on keto caveats and contraindications , starting a ketogenic diet while in the midst of a season or when you’re about to start one probably isn’t advisable.
Here’s what you can do:
Once the season ends, go keto for at least six weeks. Try to stay in full-blown ketosis—low carbs, high fat, moderate protein—for those six weeks. Maintain your normal training schedule and realize that your performance will suffer for the first 3-4 weeks.
After those six weeks, incorporate carbs before or after intense training efforts. Note their effects. Do the carbs help your performance? Keep eating them, making sure to time them with your workouts. Do the carbs have no effect? You may not need them after all.
The season is a different story. You’ll probably need some carbs around your workouts and meets. If you still want to remain in ketosis, don’t worry too much; as long as you use the carbs you eat, they’ll go toward refilling your muscle glycogen stores without impacting your ketogenic status too much.
Luckily, the benefits of full blown ketone adaptation don’t just disappear. Your muscles will still be good at burning fatty acids and ketones. You’ll still have higher mitochondria density to produce more energy. And as long as you revisit ketosis on occasion, you should maintain most of the metabolic benefits.
Regarding keto, Louise asked:
Would you recommend it for perimenopausal/menopausal women?
That’s tough to answer based on the literature. There aren’t any dedicated ketogenic diet studies on post-menopausal women. Though what we have on low-carb diets, which are often ketogenic by accident, is quite positive.
For instance, post menopausal women on a low-carb, high-fat cheese-and-meat-based diet fared better than women on a low-fat, high-carb diet. Their blood lipids improved, including lower LDL particle numbers and higher HDL. There’s no word as to whether this was a ketogenic diet, but I wouldn’t be surprised if they attained ketosis.
In another , post-menopausal breast cancer survivors were randomized to either a low-fat diet or a low-carb diet. Although average weight loss was similar in both groups, more individuals on the low-carb arm lost a greater percentage of their body weight.
A full-blown paleolithic diet is also quite good for post-menopausal women. In one study , going paleo helped post-menopausal women lose more body fat, more abdominal body fat, more inches on the waist, and achieve lower triglycerides.
The post Dear Mark: Ketosis and HIIT, Keto After Menopause, Inuit and Ketosis? appeared first on Mark's Daily Apple.Read More »