Working Out On Keto: How Often Should You Exercise?

The ketogenic diet is a low-carb, high-fat diet that can be challenging to work out on. The diet puts your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. While this can lead to weight loss, it may also result in decreased performance during high-intensity workouts. This is because high-intensity exercises rely on carbohydrates for fuel, and the body finds it harder to burn fat as fuel. However, some studies have found that the keto diet may improve endurance and fat-burning during exercise. When starting the keto diet, it is important to ease into a workout routine and choose low-intensity exercises such as walking, yoga, or swimming. As your body adapts to the diet, you can gradually increase the intensity of your workouts.

Low-intensity workouts are best when starting keto

Starting a keto diet can be challenging, especially for those who want to work out regularly. It is normal to feel "foggy, nauseous, and fatigued" during the first few weeks of starting a keto diet. This is due to the so-called keto flu, which is caused by changes in your metabolism as your body transitions to burning fat for energy instead of carbohydrates.

During this adjustment period, it is best to stick to low-intensity workouts such as slow jogs, yoga, stretches, and conditioning. Low-intensity aerobic exercises like yoga, jogging, and biking will be easier on your body as it uses fat as its main source of energy. You can also try low-intensity steady-state (LISS) cardio, which involves spending 30 to 60 minutes in the "fat-burning zone" of roughly 70-80% of maximal heart-rate effort.

It is important to listen to your body and not push yourself too hard during this initial phase. As your body adjusts to the keto diet, you will start to feel better, and you can gradually incorporate higher-intensity workouts into your routine.

Additionally, it is worth noting that combining keto with weight training can lead to an increase in lean body mass or muscle gains. A study showed that participants who followed a resistance training program while on a keto diet had more lean body mass gains compared to those on a traditional Western diet.

In conclusion, when starting a keto diet, it is best to focus on low-intensity workouts to allow your body to adjust to using fat as its primary fuel source. As you feel more comfortable, you can gradually increase the intensity and duration of your workouts.

Avoid high-intensity workouts

While on the keto diet, it is recommended to avoid high-intensity workouts. This is because the body's primary fuel source during high-intensity exercises is glycogen, which is derived from carbohydrates. Since the keto diet restricts carbohydrate intake, your body will have limited glycogen available for fuel, which can lead to decreased performance during high-intensity workouts.

During the initial phase of adjusting to the keto diet, you may experience what is commonly known as the "keto flu," which includes symptoms such as grogginess and stomach upsets. This can further impact your energy levels and ability to perform high-intensity exercises. It is generally recommended to avoid introducing new or intense workouts during this period.

Low-intensity, steady-state exercises, such as jogging, cycling, yoga, and stability training, are better suited for the keto diet. This is because the body primarily uses fat as its energy source during these lower-intensity workouts, and the keto diet promotes fat burning.

Additionally, high-intensity exercises like CrossFit, sprinting, and HIIT workouts can be more challenging on a keto diet due to the limited glycogen availability. This can result in a sluggish feeling and decreased performance.

If you choose to incorporate high-intensity exercises into your routine while on the keto diet, it is important to increase your carbohydrate intake before the workout. Consuming additional carbohydrates, such as simple sugars from fruits, 30-60 minutes before your workout can provide your body with the necessary fuel to perform high-intensity exercises without compromising your keto progress.

Listen to your body

The first couple of weeks on the keto diet can be challenging as your body adjusts to using fat as its primary fuel source. It is perfectly normal to feel the need to take it easy during this transition period. If your body is telling you to reduce the intensity of your workouts, it is best to listen to it.

You may also experience reduced performance, even in exercises that don't require a lot of glycogen. This effect is usually temporary. Once your body has become fat-adapted, your physical performance will likely return to normal.

It is important to know your body and listen to what it is telling you. This is true for all types of meal plans and workout routines, not just keto. Your body will send you signals about what it can and can't do, and what it does and doesn't like. How your body responds to changes will help you determine if you are on the right track.

For example, as your body begins to use fat efficiently as its primary energy source, you will be able to increase the intensity of your workouts. As your energy level increases, so can your activity level. But this is a gradual process – steady wins the race. If you are used to having super-high physical performance in the gym, don't be discouraged if you're not back to your optimal level yet. It takes some time (and some strategic eating), but you'll get there.

Some of the best activities for fat loss are low- to medium-intensity cardio, so continue with brisk walks and moderate bike rides as you become more fat-adapted. Once you're fully keto-adapted, it'll be easier to get back to your previous level of athletic performance.

How to Know You're Listening to Your Body

• If you're feeling exhausted during and after your workouts, consider making an adjustment to your macros. The targeted ketogenic diet approach (TKD) adds 25-50 grams of carbs 30 minutes before your workout. This will give you the energy boost you need to fuel your workout without kicking you out of ketosis.
• If you're experiencing subpar energy levels or halted weight loss, these may be signs that your workouts aren't serving you as they should. Consider adjusting your workout routine, eating more nutrient-dense foods, or adding more carbs before your workout.

You might not feel great at first

It's important to note that the keto diet might not make you feel great at first. In fact, you may experience the infamous "keto flu" during the first two to four weeks. Symptoms include brain fog, nausea, fatigue, and headaches, caused by changes in your metabolism as your body adjusts to burning fat for energy, as well as electrolyte dips.

During this time, you might not feel like working out. Even if you're a gym regular, you may find that exercising feels like a drag. This is because your body will be running on fat for fuel instead of energy-boosting carbs, and burning fat won't give you the quick energy burst you need for intense workouts.

Additionally, a low-carb diet depletes the stores of glucose and glycogen in your muscles, which are typically used for quick energy. As a result, your body will only have fat to burn, which is not as readily available as carbs, leading to a more sluggish feeling during workouts.

Tips to Feel Better

• Modify your workouts: Opt for low-intensity aerobic exercises such as yoga, jogging, or biking. These activities will be easier on your body as it uses fat as its main source of energy.
• Start with lower intensity: If you usually lift 20-pound weights, try starting with 10-pound weights and build up from there.
• Consider a targeted or cyclical ketogenic diet: These variations involve consuming a carb-rich meal before working out or dedicating one or two days a week to eating higher-carb meals to restore energy levels. However, with cyclical keto, there is a chance you'll be kicked out of ketosis on the higher-carb days.
• Listen to your body: Don't be afraid to take it easy during the adjustment period. If your body is telling you to reduce the intensity of your workouts, it's best to listen and avoid pushing yourself too hard.
• Stay hydrated and maintain electrolyte levels: Drink plenty of water and consume electrolyte-rich foods such as green leafy vegetables. You can also add pink Himalayan sea salt to your food and water.

Make sure you're eating enough

It is crucial to ensure you are consuming adequate calories and nutrients when combining the keto diet with exercise. Here are some essential points to consider:

Avoid Undereating

People on the keto diet are prone to undereating due to the restriction of carbohydrates, which can lead to a natural reduction in calorie intake. Additionally, the keto diet has an appetite-suppressing effect, making you feel less hungry even if you haven't consumed enough calories. This can result in feeling unwell and negatively impact your workout performance and results. Therefore, it is important to ensure you are consuming enough calories to support your energy needs, especially when engaging in physical activity.

Focus on Healthy Fats

When following the keto diet, it is essential to ensure that the majority of your calories come from healthy fat sources. Include foods such as grass-fed meats, fish, avocado, and coconut oil in your diet. This is crucial because if you don't consume enough fat, you may end up feeling hungry and losing muscle mass, which can be challenging to maintain. A well-formulated keto diet with sufficient healthy fats will help you feel more satisfied and energized.

Monitor Your Body's Response

Pay attention to how your body responds to the keto diet, especially during the initial weeks. If you frequently feel tired, dizzy, or exhausted, it may be an indication that your body is not responding well to the low-carb diet. In such cases, consider adding more carbs to your diet and observe how you feel. If you notice improvements, it might be a sign that the keto diet is not the best choice for you.

Adjust Your Macronutrient Ratios

The keto diet can be flexible regarding macronutrient ratios. If you find that you are not getting enough calories or nutrients, you can make adjustments. For example, some versions of the keto diet may involve restricting protein intake, which can impact muscle growth. By modifying your macronutrient ratios, you can ensure you are getting enough protein to support muscle synthesis and repair.

Consider a Modified Keto Diet

If you are an athlete or engage in intense workouts, you may benefit from a modified keto diet, such as the Targeted Ketogenic Diet (TKD) or Cyclical Ketogenic Diet (CKD). These approaches involve strategically incorporating more carbs into your diet to fuel your workouts without compromising the benefits of ketosis. Consult with a nutritionist or dietitian to determine if a modified keto diet is suitable for your specific needs and goals.

Frequently asked questions