There has been a recent debate of whether the keto diet is effective for the body when congruent to weight loss. There is a study composed by Tomas Dostal that reports the effects of the keto diet on 30 healthy participants ages 18-30. They were given the keto diet to follow based on their BMI, height, and weight and were screened as healthy individuals with no physical impairments or additives such as dietary supplements to hinder the results of the experiment. These participants also participated in 3 days per week of HIIT exercise to study the effect of the keto diet on the body when sustaining a regular exercise regimen.
What is HIIT
High-intensity interval exercise includes a more than average rate of speed and power than associated with moderate exercise. This power for regular athletes allows them to maintain long periods of exercise above 905 VO2max. HIIT varies depending on the BMI of the participate in, height, and gender. During this study, a 12-30minute intermittent Fitness test was given to assess what hitt performance meant for each individual. Resting heart rate was also evaluated to help better assess what that Hiit training was for the individual.
What is Keto:
The Keto diet consists of lowering the number of carbs to get calories from proteins and fats. Most of the carbs cut back on are in junk foods such as sweets, cakes, pizza, and pop. During a Keto diet, a participant may eat 50g of carbohydrates per day, which will ideally send the body into ketosis and cause the participant to lose weight. During the keto diet, there is an increased amount of fats, and proteins, thus boosting energy levels. This is also used for the hopeful benefit of reverse lowering the risk for cardiovascular diseases. Keto is also looked as a method of helping sports performance. Furthermore, Keto is hopefully used as an asset to HIIT exercise.
24 patients were given a regular diet. During this study, the participants completed 12 weeks of diet and exercise or exercise only. The participants were studied at 4, 8, and 12-week intervals a d a HIIT test was given once a week. The participants exercised daily. The study found that the diet given did not affect the HIIT exercise or the exercise that lasted up to 125 minutes. It did not impair cardio performance nor the nervous system.
During this study, six healthy and physically active men had reduced time to exhaustion when participating in the keto diet and a higher rate of oxygen consumption. In well-trained men, during a six-week moderate protein and high-fat diet, there was a lower mean but a peak of power during exercise. After four weeks on the diets, it was found that individuals could perform a high HITT interval training with a similar instance the to the two other men, trained and not.
According to both of these, HIIT training is effective as a form of exercise and increasing cardiorespiratory and metabolic performance.
These participants were 30 healthy and moderately trained individuals. They were between 18 and 35, nonsmokers, and had already performed regular exercise although didn’t have specific sports training and participated in less than 60 minutes of moderate-intensity exercise three times per week before the KETO diet was implemented. All of the participants didn’t have any known impairments such as cardiovascular disease, respiratory disease, musculoskeletal impairment, nor had taken any supplements during the experiment. Participants were split into two types of groups, a low carbohydrate high fat diet or a control group. No alcoholic beverages or dietary supplements were allowed during this experiment.
Participants ate a restricted carb consumption to no more than 50 grams per day. Protein and fat were consumed at no specific surplus to the patient, with the only instruction were to increase fat intake to compensate with energy loss caused by lessened carbohydrates. Progress was tracked using a dietary analysis app. And a blood sample was taken to measure compliance with the dietary regimen.
Specific exercise regimen included 3-5 training sessions each week. One was a HIIT session and tone to three were home-based and includes activities such as running, cycling, and sports games. All were monitored with a heart monitor. Each session of Hiit lasted up to 40 minutes and began with a 4-minute warmup. Each workout was completed in sets with an induced recovery. Before the implementation of the experiment, participants went under a laboratory surveillance and treatment to measure what the maximum HIIT was for that participant. running speed began at 7.0 km per hour and was increased by 1.5km every 4 minutes to analyze exhaustion.
As a result of this experiment, it was found that energy and macronutrients were similar in both groups before the experiment started. Macronutrient levels were not changed in the control had group during this intervention period. The total number did decrease but the HD group there weren’t any noticeable group differences in total energy intake during the study period. Lipid intake, as well as CHO intake, was increased, and there were changes in body weight. It was also found during the duration of the diet, the cardiac performance was leveled after longer-term participation in the keto diets.
Dostal, et al., “Effects of a 12-Week Very-Low Carbohydrate High-Fat Diet on Maximal Aerobic
Capacity, High-Intensity Intermittent Exercise, and Cardiac Autonomic Regulation: Non-Randomized Parallel-Group Study.” Frontiers, Frontiers, 3 July 2019, www.frontiersin.org/articles/10.3389/fphys.2019.00912/full.
“Keto Diet: What Is a Ketogenic Diet?” WebMD, WebMD, www.webmd.com/diet/ss/slideshow-ketogenic-diet.