High-Intensity Interval Training and Low Carb Diets

Dominic D’Agostino is a professor at the University of South Florida who pursues research-driven strategies using the ketogenic diet, ketone supplementation, and various ketone technologies that include formulation of ketone electrolyte salts. Among the topics Dominic D’Agostino has explored is how muscle health plays a critical role in increasing overall metabolic health.

Because of an increase in sedentary behavior in society, physical deconditioning is having a major impact on the cardiometabolic health, especially in the US. With the lack of time a major factor in preventing workouts, high-intensity interval training (HIIT) is one accessible method that maximizes workout impact. HIIT is vigorous exercise in rapid bursts alternating with periods of low-intensity movement or rest. The key is reaching 80 to 95 percent of the maximum heart rate in the intense interval.

HIIT delivers the same or better effects as low intensity exercise at the mitochondrial, cardiovascular, and metabolic levels while requiring much less time. It also enhances the respiratory system to enable more efficient delivery and use of oxygen to the skeletal muscles, heart and brain.

Research suggests that fasted HIIT while on a low carbohydrate diet can yield particular benefits to those who are overweight since it boosts overall fitness and body composition. Because it takes time for the body to adapt to high intensity exercise wihile following a low carb diet (<75g carbs) or a very low carb ketogenic diet (< 25g carbs), supplements such as ketone salts are recommended. Ketone salts such as KetoStart provide the ketone body called beta hydroxybutyrate (BHB)and combines this with electrolytes, which is a significant boost to those starting the ketogenic diet. KetoStart will quickly raise ketone levels within a health range while also promoting your own body’s ketone production when following a ketogenic diet. For more information, please visit KetoNutrition.org.