The keto diet is one growing more popular by the day, known for its many health benefits and effective weight loss results. But because of the low-carb, high-fat consumption, one of the major side effects is fatigue and a significant decrease in athletic performance during the first few weeks of transition. After all, we require carbs as it’s our body’s source of fuel!
Fortunately, you won’t need to quit your workout routines when you reach ketosis. It’s totally possible to continue exercising while on it and it even has a ton of health benefits. So read on as I show you how to exercise when you’re using ketogenic diet.
1. Focus More On Weights and Intervals
I recommend that you begin weight training, but to lift in short and intense sessions. Remember, it is not a marathon! It’s best to lift heavy with a shorter amount of reps, working your muscles to the fullest without straining it too much. Keep your sets to around ten reps or less. You may need to increase your weights if the sets become too easy.
Keeping up your endurance can be quite difficult without the normal amount of carbs you are used to. Because of this, it’s best to follow your cardio in intervals. For example, run as fast or far as you can then walk or slow jog until you regain some of your energy, repeating this the whole time.
2. Have Rest Days and Enough Sleep
Yes, exercising regularly has its many health benefits (not to mention the many calories burned!), but do NOT overdo it! Know your limits, especially when you are on a diet that lessens your carbs. When overexercising, it increases the risk of injury and can negatively affect your body. I recommend that you exercise three to five times a week with rest days between that. Furthermore, always get at least eight to ten hours of sleep to regain your energy for the day ahead. After all, you won’t be able to properly move or exercise without the proper sleep hygiene!
3. Set Realistic Goals
If you’re thinking that the keto diet plus exercise will have you lose ten pounds in a week, that’s where you’re wrong. Those people who claim to have lost over that are mostly losing water weight from the low-carb intake. Instead of restricting yourself to only the bare minimum, set realistic goals and only lose one to two pounds a week, going for moderate calorie deficits.
Depending on your activity level and BMR (based on your weight and age), avoid going over a 500-calorie deficit and aim to eat at least 1,400 to 1,800 calories daily. This will help keep your mind and body healthy while you still continue to reach your weight loss goals, slowly but surely.
4. Post-Workout Meals
After your workout, your blood sugar levels may end up being very low, with your body transporting these sugar straight to your muscles. Because of this, it’s best to refill your glycogen stores with a few carbohydrates. You may also want to consume a bit of whey protein after your workout, as your body will also break down amino acids while you exercise.
And don’t focus on what to eat just after your workout! Make sure that your whole meal plan throughout the keto diet focuses on healthy fats and moderate protein. Opt for avocados, salmon, tuna, and other healthier choices to keep your body strong. That means to NOT overdo the bacon and steak!
5. Be Patient
And lastly, be patient. You won’t be seeing any gains or weight loss in a matter of days. You also won’t be experiencing a huge surge of energy just because you reached ketosis. It will take time for your body to adapt to what you are eating, so push forward and continue with your usual meal plan and workout routine. In a matter of weeks, you’ll find out that you reached new goals!
If you do feel any extreme discomfort or pain during or after a workout while on ketosis, then it’s best to see your doctor for any problems which may have risen from the diet or exercise.
Wrapping It Up
And there you have it! Exercising once you reach ketosis doesn’t have to be so difficult. As long as you continue to follow your normal routine and eat the right types of healthy fats, you will still be able to enjoy your workouts and reach your fitness goals!
I hope that this article on how to exercise when you’re in ketosis helped you become more knowledgeable on what to do to properly burn calories and use energy the right way. So don’t wait any longer and start planning out your meal plans and workouts today!
If you have any questions or would like to share your tips and experiences on exercising when on ketosis, then comment down below. I would love to hear what you have to think.
My name is Layla and I’m writer of the Howtonight.com – lifestyle blog which mostly focuses on health and nutrition but we also publish articles related to pets, travel and entertainment.