The ketogenic diet and energy

The ketogenic diet is a nutritional approach that has gained popularity in recent years due to its numerous benefits for weight loss, metabolic health and cognitive performance. It is based on drastically reducing carbohydrate intake and increasing consumption of healthy fats, which brings the body into a metabolic state known as ketosis.

In this state, the body burns fat instead of carbohydrates for energy. In this session, we will explore how the ketogenic diet affects our energy levels and how we can maximize its potential to improve our physical and mental performance.

Ketosis and energy production

When we follow a ketogenic diet and drastically reduce our carbohydrate intake, our body enters a state of ketosis. In ketosis, the liver produces ketones from the fats we consume and the fat stores in our body.

These ketones become an alternative energy source for the brain and muscles. Unlike glucose, which is obtained primarily from carbohydrates, ketones can cross the blood-brain barrier and provide an efficient and constant fuel source for the brain. This can improve our mental clarity and keep us alert throughout the day.

Stabilization of blood sugar levels.

One of the most significant advantages of the ketogenic diet is its ability to stabilize blood sugar levels. By drastically reducing carbohydrates, we avoid the sharp spikes and drops in blood sugar that can lead to fatigue and lack of energy. By keeping our blood sugar levels stable, we experience more consistent and sustained energy throughout the day.

Adaptation and initial fatigue

When starting a ketogenic diet, it is common to experience initial fatigue and a temporary decrease in energy levels. This is because our body is adjusting to burning fat as the primary source of energy instead of carbohydrates.

This adaptation phase, known as "keto flu," can last several days or weeks, depending on the individual. During this period, it is essential to stay hydrated, make sure to consume sufficient electrolytes and allow the body to gradually adapt to the new fuel source.

Exercise and physical performance

To maximize the benefits of the ketogenic diet in terms of energy and physical performance, it is important to consider regular exercise. Although ketosis provides a steady source of energy from fats, exercise can help improve the body's ability to use these fats efficiently and improve endurance.

Low-intensity activities, such as walking or cycling, can be especially beneficial for those in ketosis, as they help burn fat without quickly depleting stored glycogen levels.

Controlling caloric intake

Although the ketogenic diet can be effective for weight loss, it is critical to maintain a balance in caloric intake to avoid excessive energy depletion. Drastically reducing calories can lead to fatigue and a decrease in physical and mental performance. It is important to listen to our body and make sure we are consuming enough calories to meet our daily energy needs.

Supplements and energy

When following a ketogenic diet, some individuals may require supplements to ensure they are getting all the nutrients needed to maintain optimal energy. Electrolyte supplements, such as magnesium, potassium and sodium, are especially important to maintain water balance and prevent fatigue. In addition, some may benefit from supplementation with vitamins B and D to support energy function and maintain optimal health.