At Konscious Keto, we believe a ketogenic diet is a robust protocol to produce weight loss on its own, but it becomes even more effective when coupled with certain forms of physical activity, like the mind-body practice of yoga.
Our diet plays a significant role in weight loss, but adopting a mindfulness practice, doing activities that keep our joints nimble, and getting in a good sweat to clear the body of impurities can all contribute to an increased thermogenic effect, which helps to burn fat faster.
There are many variations of the ancient Indian practice, and which will work best for you will have a lot to do with your level of experience, personal tolerance, and your goals.
The following are some of the most popular types of yoga.
Hopefully, the details shared will help you determine which modality is ideal for you:
Anusara:
Although the ancient practice of yoga dates back at least 5,000 years, this more modern iteration, created by John Friend in 1997, that literally means 'go with the flow,' is more focused on proper posture and is less rigid than some other variations—an excellent option for beginners as it’s a bit more forgiving.
Ashtanga:
This style of yoga is better suited for more advanced yogis as it is more vigorous than Anusara and demands a more advanced ability level.
This version of yoga, which means eight branches or limbs, builds upon basic yoga poses and is excellent for improving core strength and overall toning.
Bikram:
This form of yoga is also known as 'hot yoga' and essentially converts a studio into a temporary sauna, with temperatures exceeding 100 degrees in most cases.
While this form of yoga is excellent to warm the joints and ligaments, it may be better suited for those more advanced in the practice, as the intense heat maintained during sessions may be too much for newbies.
Dru:
This dance-like, graceful form of yoga is less focused on the perfection of poses and more focused on the esthetic of the postures and the beauty of the movements, an excellent option for beginners.
Hatha:
This form of yoga is fundamental and focuses on the basic tenets of the practice: breath, meditation, and postures.
Hatha is a form of yoga that’s also well-suited for beginners, and it is the most popular iteration of the holistic practice performed in the US—a fantastic starting point to help those new to yoga, master the basics.
Iyengar:
This practice is a bit more focused on precision and structure and requires holding poses for more extended periods.
This variety is ideal for those looking to improve mind-body wellness, as well as strength while moving at a slower and more intentioned pace.
Jivamukti:
With five tenets and a focus on a trilateral intention to enhance physics, ethics, and spirituality, it's the conscious woman's answer to exercise.
The principles of the practice include Shastra (scripture), Bhakti (devotion to God), Ahisa (non-violence or non-harming), Nāda (deep inner listening, chanting, and high-vibrational music), and Dhyana (meditation).
Those who engage in this form of yoga place a high priority on championing pursuits related to environmental, animal, and human rights into their mindfulness pursuit and overall lifestyle.
Kundalini:
This lively version of yoga is ideal if you're looking for something less physically demanding. Kundalini incorporates the elements of chanting, meditation, breathing techniques, meditation, and pursuit of deeper spiritual awareness.
Yin:
Focused on completing low-impact poses, mainly while seated, Yin is a style of yoga ideal for those recovering from an injury or anyone more advanced in age.
This style of yoga concentrates on meditation in conjunction with stretching connective tissue around the joints, including the knees, pelvis, sacrum, and spine.
Vinyasa:
This form of yoga is more advanced and generally advised for the experienced yogi due to its vigorous intensity.
Referred to as 'power yoga,' it's considered more of a 'fitness yoga' or 'gym-style yoga' as it provides an excellent cardiovascular workout and increases muscle strength—challenging even the most seasoned practitioners.
Yoga on a Low-Carb Keto Diet
Now that we've covered some of the most popular forms of yoga, you may wonder how the multi-faceted practice could prove particularly beneficial for those on keto.
Hold tight; we’ll share more on the benefits of pairing the two modalities below.
A ketogenic diet and the health benefits of yoga offer many overlapping benefits and pairing them can compound the efficacy of each.
From steadying mood and relieving symptoms of anxiety to accelerating fat loss, a ketogenic diet and yoga are a perfect pair.
Furthermore, adding a mindfulness practice that also provides physical benefits, like yoga, can enhance energy and stamina, and improve flexibility—an excellent way to enhance holistic well-being as you journey toward your broader health goals on a ketogenic diet.
Yoga for Weight Loss
Weight loss involves getting several elements right. A balanced diet, adequate physical activity, mental health awareness, and getting enough sleep, are virtually comparable in their effect on your efforts to release body fat.
Have you ever eaten precisely according to your meal plan but been unable to move the needle on the scale because you're sleep deprived or stressed to the max?
No kidding! Sleep quality and our stress levels directly impact hormonal health and are associated with disrupting metabolic function, along with releasing hormones like cortisol that inform the body to store fat—especially around the abdomen.
Yoga, whether the hot variety or one where dancing and chanting are central to the practice, helps to burn calories to create a deficit and can release endorphins, our happy hormone, to help us feel more hopeful about life, which may help us remain committed to our goals.
Additional Benefits of Yoga
Let's face it; many of us come to learn about the keto diet as we seek a solution to shed weight.
Amazingly, as we become fat-adapted and begin to experience the many benefits of ketosis, it becomes clear that weight loss scratches the surface of the diet's benefits.
Some may pursue yoga as a means to release weight, but most associate the practice with improving mental balance and spirituality rather than as a means to burn fat.
Either way, yoga is an excellent tool to accelerate fat loss as well as aiding in many other areas of health.
Improves Sleep:
As we mentioned, diet is only one component in the proverbial weight loss recipe, and quality sleep is essential to support metabolic and hormonal function to aid in weight loss.
Yoga can create feelings of calm, and reduce feelings of anxiety and depression, all of which help us get a good night's rest.
Helps In the Improvement of Overall Physique:
Yoga aids in toning and strengthening muscle tissue, and can even contribute to improved posture. Plus, using our body weight as a form of resistance is a lower-impact but highly effective form of cardiovascular exercise.
Relieves Stress:
Getting in a good sweat, taking time to stretch, or sitting quietly in meditation, can all act as powerful tools to release stress, and this is important to maintain metabolic and hormonal health to aid in weight loss, among other benefits.
Go ahead and do a downward dog pose to help release the day's stresses; it's an inexpensive and non-invasive way to manage life's pressures and maintain a healthy mind-body balance.
Build Your Strength, Balance, and Range of Motion:
Weight loss and mental clarity are both welcomed benefits of yoga, especially when following a ketogenic diet.
But increasing strength, balance, and range of motion are benefits that extend beyond the cosmetic improvements produced by yoga.
Also, remaining nimble and strong as we age contributes to a reduced risk of fractures, bone breaks, or tightness and pain in the joints—something that can improve our quality of life as we mature.
How to Start Keto and Yoga
Deciding to start a ketogenic diet and choosing yoga as your primary form of physical activity is a great approach to aid in weight loss and help to improve overall health—mind, body, and spirit.
Feel free to check out our comprehensive beginner's guide on how to start a ketogenic diet, while avoiding some of the common mistakes that can lead to conditions like the keto flu, in our recent post, here.
Summary
There are many video resources online, as well as local studios you can find in your area, to get an introduction to the many different styles of yoga to determine which you prefer—there's a modality appropriate for virtually everyone.
Explore the variety of yoga methods to find your favorites and ease into a mind-body practice that's right for you.
Scope out a local studio or stalk your favorite gurus until you find your preferred practice and then get your body moving to create a little zen in your day. As you cut the carbs and refined sugars in your diet; the results will be well worth it.
Sources
- Bhavanani, A. (2014). Diverse dimensions of Yoga. Yoga Mimamsa,0(0), 0. doi:10.4103/0044-0507.137846
- Dongaonkar, D., (2013). Chapter-04 What is Yoga? Yoga Application for Low Back Pain,9-10. doi:10.5005/jp/books/11790_5
- El-Mallakh, R. S., (2004). Potential Applications of the Ketogenic Diet in Disorders Other Than Epilepsy. Epilepsy and the Ketogenic Diet,153-159. doi:10.1007/978-1-59259-808-3_12
- Kumar, D. Y. (2017). Yoga And Diabetes Mellitus: Recommendations And Benefits- Systematic Review. International Journal of Ayurvedic and Herbal Medicine. doi:10.18535/ijahm/v7i4.03
- Lomas, T., (2014). Meditation and Wellbeing. Masculinity, Meditation, and Mental Health,120-151. doi:10.1057/9781137345288_6
- Vorkapic, C. F., & Rangé, B. (2011). Benefits of yoga practices for anxiety disorders. Revista Brasileira De Terapias Cognitivas,7(1). doi:10.5935/1808-5687.20110009