Keto and Hiit : Can You Do Both ?

When looking for wholesome outcomes and achieving a healthy body, both diet and exercise are equally important; you cannot reach your target just by focusing on one. 

Many times we come across ideas like considering 50-50 percent of both but that will be incorrect, as you need to give 100 percent of both exercise and diet. 

In this article, we will discuss Keto and Hiit and various aspects related to them.  

Keto and Hiit:

Keto and Hiit together have gained popularity in the last few years. When both come together they have a whole lot of benefits to offer. Before diving further let’s put some light on what the keto diet and HIIT workout are.

keto diet for body
Image source: Eatingwell

What is the Keto Diet:

The keto diet also known as the ketogenic diet is basically designed on the principle of consuming a very low-carb diet. 

The diet targets significantly putting a curb on carbohydrate consumption. It is replaced by a healthy fat. 

This reduction lands the body into a state known as ketosis.  As the body derives its energy from carbohydrates mainly, when there is a reduction in consumption the body shifts towards burning fats in order to get the energy required.

At this point fat in the liver is turned into ketones and the released energy is supplied to the brain. 

Keto diets are claimed to be good for balancing high sugar levels and keeping insulin levels under control. 

HIIT workout:

HIIT stands for High-Intensity Interval Training. This workout is designed on the principle of high-intensity workout intervals followed by rest intervals. 

The rest intervals ensure to provide repair time after the intense workout sessions.

The workout aims at pushing heart activity to its maximum. This ensures good cardiovascular activity and aids heart health positively.

As the oxygen demand of the body increases there is more calorie burn which aids weight loss as a by-product. 

Women doing Hiit Workout

Keto and Hiit Points To Remember:

  • Always consult a skilled professional before starting something new.
  • The body needs to be adapted to diet before including it with HIIT workout.
  • Energy levels should always be maintained. 
  • Always keep an eye on the outcome if feeling fatigued consult your trainer.
  • Shift the diet in sections and do not change it at once. 

Keto and Hiit The Merits:

Keto and Hiit have many merits to offer. If both of these are followed religiously one can enjoy a lot of benefits. To mention some:  

  • It keeps the individual mentally focused and fresh.
  • It helps to keep the heart healthy. It reduces bad cholesterol.
  • With this combination, the blood pressure and sugar levels remain in control.
  • Helps in aiding weight loss.
  • Burns extra calories.

HIIT AND KETO Blending Both:

As a workout HIIT could be highly demanding when it comes to the energy requirement. 

It could be confusing for beginners when they want to incorporate Hiit and Keto in one go. The following few simple points could be helpful in this case: 

Give special attention to what you consume:

The body will take time to get equipped to a less carbohydrate diet and shift the emphasis to fat-based energy. 

Here the need for good fats increases manifold. Once the body is adapted to it the fitness level is beyond imagination.

Maintaining Good Creatine levels:

To meet muscle energy demand, the body should have good levels of creatine. This will impact the hiit workout positively. 

The creatine ensures catering to high energy levels when working out. 

Rewarding outcomes of Hiit and Keto:

When planned properly, if the hiit workout is done seriously in addition to a well-planned keto diet things will turn out to be quite rewarding. 

The best way to reap the benefits to their maximum is to take part in the keto diet before the workout and the other half after it.  

Keto and Hiit impacting lifestyle disorders:

Keto and Hiit when paired together help fight various lifestyle disorders like diabetes and high blood pressure. 

These disorders negatively affect the metabolism of the body. When the keto diet and HIIT workout come together it can help fight excess weight and as a byproduct keeps diabetes and metabolic issues at bay. 

A prescribed amount of carbohydrates is 50 grams per day. Which could be divided evenly into 25 grams for pre-workout and 25 grams after a workout.  

The various HIIT workouts when backed with a keto diet can do wonders.  

Keto and Hiit

Keto and Hiit- Foods to Include :

When it comes to a good keto diet that can be rewarding there are certain food items that one has to include in order to create a keto-friendly diet:

Food Items to Include in a Keto Diet:

  • Meat is one of the preferred items when it comes to a keto diet. The various types one can consume are chicken, bacon and red meat, etc. 
  • Fatty fish is another good option as it offers good fats to the body.
  • Eggs in boiled form or whole eggs.
  • Butter and cream are also another good options.
  • Nuts and seeds: almonds, walnuts, pumpkin seeds, chia seeds, etc.
  • Low-carb veggies, green veggies, tomatoes, onions, etc.
The Bottom Line: 

As discussed above keto and Hiit have so much to offer if incorporated side by side. But the diet will take its time before the body gets accustomed to it. 

It is always advised to make diet changes step by step rather than going for it at once. Let the body get used to the change that is happening. Gradually it will start using fat energy in place of carbohydrate energy.  

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