Exercise and Low Carb: moderate intensity is recommended

Even the strictest of all low-carb diets - the ketogenic diet - shouldn't prevent you from regular exercise. In fact, a cardiovascular workout of moderate intensity is recommended: it was shown that ketogenic diets could actuallyimprove one's exercise performance, compared to "balanced" diets, even when matched in calorie intake.

Low-Carb + Moderate Intensity = Greater Benefits

The ketogenic diet caused an increased maximal oxygen consumption capacity (VO2 max,) indicating a shift towards higher exercise tolerance. The theory is that changes in body's insulin and glucagon (insulin's opponent) caused by low-carb diets result in greater oxygen delivery to exercising muscle.

Another benefit of exercise for low-carbers is the intensive fat burning, due to a higher noradrenaline (a fat-burning hormone) response to exercise. Low-carbers also provide a higher rate of free fatty acids that the body taps into for energy.

While exercise is recommended, you should note that a low-carb diet results in shorter time to exhaustion during high-intensity exercise, so again, I recommend moderate intensity. High-intensity, interval intermittent exercises, such as sprinting, are also possible, as long as you allow yourself adequate time to recover between bouts.

Bodybuilding is a completely different story: it's all about increasing muscle mass ?something that just can't be accomplished on a low-carb diet.

From all these facts, the recommendations are simple:

1. Exercise is not only possible during low-carb diets ? it's encouraged.
2. The type of exercise is up to you, though high-intensity and high-duration exercises should be avoided
3. If you chose to do interval training, be sure to allow more time between exercises.

Low-carb diets should not prevent you from keeping fit, desk-bound or not. Don't hesitate to let me know if you want my specific advice on safe and efficient ways of fitness training.


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What low carb plan have you tried the most?
Atkins Diet
South Beach Diet
No White Diet - no white flour, potatoes, white rice
No sugars, high sugar fruit, starchy vegetables
I created my own low carb plan
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