A new study suggests that ultra processed foods have lower glycemic index than minimally processed foods. At first, this seems the opposite of what we would expect. Does that mean ultra processed foods are healthier than we thought? Or does it mean glycemic index is worthless? As usual, the real answer lies somewhere in between. Let’s get into the details.
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You can add exercise to your Ketogenic diet to make it more effective for your goals. Try to do cardio training a couple of times per week, as well as weight lifting. Do not combine these activities on the same day. The key is to experiment with different forms of exercise to see which ones are most effective for your body. It is best to do weight lifting and cardio a few days apart. However, if you do not have the time to do either, you can start with the latter option.
Fasting is a major challenge, both psychologically and physically. For some, skipping breakfast is an effective way to kick-start the Keto-adapted phase. You should be aware that fasting can lead to cravings and need to keep yourself distracted. This diet is also not easy to maintain, so you should have the support of a support group. The goal is to lose weight and build muscle while eating low-carb, fat-burning foods.
However, you can increase your carbohydrates if you are physically active and want to lose weight. This is possible as long as you eat smart carbs that do not kick you out of ketosis. To exercise effectively on Ketogenic diet, you should consume 25-50 g of digestible carbohydrates within half an hour before working out. The carbohydrates provide the muscles with the energy they need. But, you need to keep in mind that your body can store up to 40,000 calories of fat, which may negatively impact your athletic performance.
