Exercising On Keto: When To Begin Your Fitness Journey

The ketogenic diet is a low-carb, high-fat diet that can be a powerful way to rev up your metabolism, burn fat, and improve your overall health. However, it's important to know how to combine it with the right exercise program to maximise its benefits.

When starting the keto diet, it's not advisable to plunge head-first into a new workout routine. In the first week or two, it's crucial to focus on lower-intensity workouts like walking, biking, or yoga, as your body transitions from burning glucose to burning ketones for fuel. This adjustment period, known as the keto flu, can cause symptoms such as exhaustion, brain fog, and muscle cramping.

Once you're keto-adapted, you can gradually increase the intensity of your workouts. Low to medium-intensity cardio, weight lifting, and high-intensity interval training (HIIT) are great options for fat loss on the keto diet. However, it's important to note that certain high-intensity activities, like sprinting or team sports, may be more challenging due to the body's limited glycogen stores.

To optimise your exercise routine on the keto diet, consider the targeted ketogenic diet (TKD) or cyclical ketogenic diet (CKD). TKD involves consuming 25-50 grams of carbs 30-60 minutes before a workout, providing a targeted boost of energy. On the other hand, CKD involves following a strict keto diet for 5-6 days and then having a higher-carb, low-fat diet for 1-2 days, allowing for muscle glycogen replenishment.

Additionally, make sure to listen to your body, set a daily calorie goal, stay hydrated, and get enough rest and electrolytes.

High-intensity exercises and keto

High-intensity exercises are powered primarily by the carbohydrates you eat. The human body stores these carbohydrates in the muscle cells as muscle glycogen, which becomes an immediate fuel source for the body during high-intensity exercises. As the keto diet is low-carb, it can be challenging to fuel high-intensity workouts.

On a keto diet, your body burns fat for energy instead of carbohydrates. This fat is not as easily burned as carbohydrates, making the process less efficient. As a result, keto tends to limit performance during high-intensity workouts.

Research has shown that a ketogenic diet can reduce athletes' anaerobic performance. One study found that participants' performance in endurance capacity and peak power dropped after following a keto diet. Another study of elite competitive walkers showed that those on keto diets experienced worse athletic performance than those on a standard diet, despite burning more fat.

Tips for combining keto with high-intensity exercises

• Modify your keto diet: While on keto, you can add a bit more carbs than usual to give you an energy boost for your workout. Your body will burn through these carbs without impacting your keto progress.
• Wait a few weeks before starting high-intensity workouts: Your performance may suffer temporarily as your body adjusts to the new fuel intake. It will get better once your body moves from a sugar burner to a fat burner state.
• Stick to moderate-intensity workouts: Workouts such as high-intensity exercises and CrossFit can be compromised when on a keto diet. It is better to stick to moderate-intensity workouts when on keto.
• Listen to your body: The first couple of weeks on keto can be tough as your body adapts to using fat as its primary fuel source. Don't feel bad about taking it easy during this adjustment period.
• Maintain electrolyte levels: It is important to increase water intake and maintain electrolyte levels when following a keto diet to prevent dehydration and electrolyte imbalances.

Lower-intensity exercises and keto

Lower-intensity exercises are the least affected by the keto diet, according to Andy Galpin, PhD, a professor of kinesiology at California State University in Fullerton.

The keto diet is designed to put the body in a state of ketosis, where it burns fat as fuel instead of carbohydrates. While this can have weight-loss benefits, it can also make certain workouts more challenging, especially those that require short, intense bursts of energy.

Low-intensity, steady-state exercises such as easy jogging, cycling, yoga, and swimming are generally well-suited to the keto diet and may even be beneficial. Here are some tips for incorporating lower-intensity exercises into your keto routine:

• Listen to your body: The first few weeks on keto can be challenging as your body adapts to using fat as its primary fuel source. Don't be afraid to scale back the intensity of your workouts during this adjustment period.
• Set a daily calorie goal: While body recomposition is about more than just calories in versus calories out, daily calorie intake still matters. Set a calorie goal that aligns with your weight loss or muscle-building goals.
• Connect a fitness device: Consider using a fitness tracker like a FitBit, Garmin, or Apple Health device to monitor your calories burned and overall activity levels.
• Eat enough protein: Ensure you're providing your muscles with the fuel they need to get stronger by consuming adequate amounts of protein. Aim for about 25% of your total calories, or 0.8-1.0 grams per kilogram of body weight.
• Get plenty of rest: Allow your body to recover effectively between workouts by taking rest days and getting sufficient sleep.
• Stay hydrated and maintain electrolyte levels: Increasing water intake and maintaining electrolyte levels are crucial when combining keto with exercise to prevent dehydration and electrolyte imbalances.
• Modify your keto diet: If you experience decreased performance, consider a modified keto diet such as the Targeted Ketogenic Diet (TKD) or Cyclical Ketogenic Diet (CKD). These approaches involve strategic carbohydrate consumption to support muscle glycogen stores without sacrificing the benefits of ketosis.

Incorporating lower-intensity exercises into your keto routine can be a great way to maximize the potential benefits of the keto diet while minimizing any negative impacts on your performance. Remember to always listen to your body and adjust your routine as needed.

The keto flu

Symptoms

The symptoms of keto flu can include:

• Headaches
• Fatigue
• Nausea
• Constipation
• Diarrhea
• Muscle soreness
• Cravings
• Irritability
• Difficulty sleeping
• Stomach or intestinal pain

These symptoms can range from mild to severe and usually last a few days to a few weeks.

Causes

The ketogenic diet typically involves reducing carbohydrate intake to 20-50 grams per day, compared to the recommended 200-300 grams per day. This reduction can lead to temporary imbalances in energy sources, insulin, and minerals in the body, resulting in the symptoms of keto flu.

Treatment and Prevention

• Drink plenty of water to stay hydrated. The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration.
• Eat more high-fiber vegetables and consider taking fiber supplements to prevent constipation.
• Avoid strenuous exercise during the initial phase of the keto diet. Opt for light activities like walking, yoga, or leisurely biking instead.
• Get enough rest and improve your sleep habits. Fatigue and irritability are common during the adjustment period.
• Gradually reduce your carbohydrate intake instead of stopping suddenly ("cold turkey").
• Consume more electrolytes by salting your food and eating potassium-rich, keto-friendly foods like leafy greens and avocados.
• Make sure you're consuming enough fat, which is the primary fuel source on the ketogenic diet.

When to See a Doctor

While keto flu symptoms are usually mild and short-term, if you experience severe or persistent symptoms like fever, prolonged diarrhea, or vomiting, it's best to consult a doctor to rule out other causes.

It's also important to consult a doctor before starting a keto diet, as it may not be suitable for everyone and can cause serious complications in some cases.

How to eat keto for exercise

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that can have weight-loss benefits and improve overall health. It is designed to put the body in a state of ketosis, where it burns fat as a fuel source instead of carbohydrates. While the keto diet can be beneficial for exercise, certain workouts may be more challenging. Here are some tips on how to eat keto to support your exercise routine:

• Consider your health and fitness goals: Depending on your goals, you may need to modify your exercise routine or consider a modified version of the keto diet. For example, if your goal is weight loss, combining keto with an exercise program that includes weight training, LISS (Low-Intensity Steady State), and HIIT (High-Intensity Interval Training) can be effective.
• Choose the right exercises: Low-intensity, steady-state workouts such as easy jogging, cycling, or yoga tend to be the least affected by the keto diet. High-intensity exercises, such as strength training, sprinting, or other sports that require short bursts of intense energy, may be more challenging on keto.
• Listen to your body: The first few weeks on keto can be tough as your body adapts to using fat as its primary fuel source. Don't be afraid to reduce the intensity of your workouts during this adjustment period.
• Set a daily calorie goal: Consider setting a daily calorie goal that aligns with your fitness goals. If your goal is weight loss, aim for a caloric deficit, while if you're aiming to build muscle, opt for a caloric surplus.
• Eat enough protein: Provide your muscles with the raw material they need to get stronger by consuming enough protein. Aim for about 25% of your total calories from protein, or 0.8-1.0 grams per kilogram of body weight.
• Get plenty of rest: Ensure you take days off from exercise and get enough sleep to allow your body to recover effectively between workouts.
• Stay hydrated and maintain electrolyte levels: When following a keto diet, it's important to increase your water intake to prevent dehydration and maintain proper electrolyte balance. Consume plenty of water and consider adding pink Himalayan sea salt to your food and water.
• Consider a modified keto diet: If you experience decreased performance on a standard keto diet, you can try a modified version such as the Targeted Ketogenic Diet (TKD) or the Cyclical Ketogenic Diet (CKD). TKD involves consuming a meal with 20-50 grams of net carbs 30-60 minutes before exercise, while CKD involves following a low-carb keto diet for most days and a higher-carb, low-fat diet for 1-2 days per week.
• Track your food and exercise: Use a food tracking app or journal to ensure you're staying within your keto macros and to monitor your exercise progress.
• Choose keto-friendly snacks: When exercising on keto, it's important to stick to your eating plan to maintain ketosis. Opt for keto-friendly snacks like protein bars, avocado egg salad, salmon cucumber roll-ups, or keto muffins to fuel your workouts.

Supplements and keto workouts

Combining the ketogenic diet with the right exercise program can be a powerful synergistic strategy for achieving health and fitness goals. While the keto diet may not be ideal for high-intensity exercises, it can be beneficial for low-intensity, steady-state workouts. Additionally, certain supplements can help optimise nutrition and enhance workout performance. Here are some supplements to consider when following a ketogenic diet and engaging in keto workouts:

• Creatine Monohydrate: Creatine is a well-studied sports supplement that can positively impact strength, power, and muscle mass. It becomes especially important on a keto diet as the moderate protein intake may lead to subpar workout results. The recommended dosage is 3-5 grams daily.
• Caffeine: Caffeine can provide an energy boost and reduce muscle soreness. For athletic benefits, aim for 150-300 milligrams 30-60 minutes before your workout.
• Hydration and Electrolyte Supplements: Reducing carbs on a keto diet can lead to dehydration and electrolyte imbalances. Look for supplements containing sodium and potassium, or simply add a dissolved bouillon cube to your daily diet. Prioritise hydration and electrolytes during the initial adaptation phase of the keto diet.
• Magnesium: This mineral is involved in various enzymatic reactions and is often deficient in athletes and the general population. It also helps activate vitamin D. The recommended dosage is 310 milligrams for women and 400 milligrams for men.
• Protein Isolate Powder: When choosing a protein powder, opt for whey protein isolate, which has fewer carbohydrates. You can make it more keto-friendly by adding heavy cream or MCT oil. Alternatively, choose a meal replacement designed for the ketogenic diet.
• Branched-Chain Amino Acids (BCAAs): While ketones preserve protein, amino acids are crucial for building and maintaining muscle tissue. Sip on BCAAs during your workout, but be mindful that excessive intake can increase insulin levels and jeopardise ketosis. Limit your intake to 1-2 servings per day and 4-5 grams per workout.
• Greens Supplements: It can be challenging to consume enough vegetables on a keto diet. In addition to incorporating more greens into your meals, consider adding a greens supplement to your protein shake. Follow the dosage instructions on the product label.

While these supplements can support your keto journey, it's important to remember that they are meant to complement a well-rounded diet and targeted exercise program. Always consult with a healthcare professional before starting any new supplement regimen.

Frequently asked questions