It is important to understand how exercise and your fitness performance can be affected by the ketogenic diet. It is also important to understand that maybe your exercise routine/plan/goals may need to be changed a little bit as a result of practicing the ketogenic diet.
Related: Before Starting Keto
However, you will still see some great results from your fitness workouts while practicing the ketogenic diet. In additional, habitual exercise combined with the ketogenic diet will help you to lose weight and fat faster than ever.
You may also need to add a few extra carbs to your diet in order to have the right amount of energy for achieving your health and fitness goals. With the ketogenic diet, you are greatly reducing the number of carbs that you are consuming and since many athletes require carbs to help them stay energetic, you may be curious to know how this is going to affect your body when you enter ketosis.
You will need to keep a few things in mind when you get started on the ketogenic diet when it comes to exercising, but it is just fine to exercise on this diet and all the health benefits definitely make it worth your time.
First, we need to understand that the traditional view on weight loss, the idea that you just need to eat less and exercise for a longer period of time (while getting plenty of cardio in as well) is advice that is outdated and just won’t work with the ketogenic diet.
To really lose weight and get that leaner frame that you have been looking for, the foods that you eat while on the ketogenic diet are what matter the most. Eating recommended foods on the ketogenic diet like meats, seafood, and dairy are
great ways to begin the ketogenic diet. The most important thing you can do for weight loss and maintaining your energy levels is to pay attention to how well and how disciplined you are to following the ketogenic diet.
If you are able to remain in a steady state of ketosis, rather than coming in and out of it because you can’t keep your carbs steady or low, you will see some amazing results.
Before you decide to start doing more and more of your regular physical exercise activities while on the ketogenic diet, make sure that you understand when your body is in ketosis as well as spend some time testing your ketone levels. However, once you get used to how the ketogenic diet works, adding in exercise can provide you with a lot of good benefits to your health.
Physical exercise like strength training and lifting weights will help to make your bones stronger as well as build muscle and make you have that lean look you want. In addition, physical exercise like strength training and lifting weights is also great for the heart. And as long as you are taking in nutrients properly on the ketogenic diet, physical exercise can easily fit in with your new diet plan. Just remember that when you are exercising while on the ketogenic diet, make sure to stay healthy, make sure your energy levels are good and don’t harm yourself while practicing the ketogenic diet.
Why Should I Exercise on the Ketogenic Diet?
After learning a bit more about ketosis and how the body needs higher levels of carbs in order to properly perform the activities that you would like, you may think that ketosis is not the best for long-term exercise.
However, exercising while on the ketogenic diet actually provides the user with many benefits including:
In one study, ultra-endurance athletes were asked to do a three-hour run.
Those who ate a low carb diet for about twenty months on average had up to three times the fat burn compared to the athletes who followed a high-carb diet. Both of these groups were able to replenish the same amount of muscle glycogen when done.
Studies have shown that ketosis can help to prevent fatigue in people who exercise for long periods of time. For example, people that strength train for 1 or 2 hours or people who do cardio exercise activities such as running have sufficient energy to complete their long workouts.
Ketosis is great for helping to maintain your blood glucose levels, whether you are considered obese or not.
With the help of keto-adaption (which we will talk about later on), low-carb ketogenic dieters are actually better able to perform various activities, even while taking in fewer carbs over time.
You receive all the regular benefits of exercise.
In addition to the benefits listed above, those individuals who are on the ketogenic diet are able to receive all the same benefits that they would receive on any other diet while working out. However, the main difference between the ketogenic diet and other diets is that the ketogenic diet uses fat as energy instead of carbs.
Keep this in mind, exercising while on the ketogenic diet will help you to be in a better mood, lose weight, see fat loss, control your blood sugar levels, reduce blood pressure, and so much more.
Everyone should consider starting on their own workout program and combining it with the ketogenic diet. It is important to state that having a good mixture of different exercises, from flexibility to strength training and some lower-intensity aerobics or cardio exercises, will help you to make the whole body strong and will prevent injuries along the way.
While you may need to take a little bit of time off from working out when you first get started with the ketogenic diet to help you adjust, most people are able to successfully work out while practicing the ketogenic diet.
By making a few adjustments to your ketogenic lifestyle and by watching how many carbs you eat as well as when you consume your carbs will make all the difference in the results that you see when it comes to achieving your weight loss goals.