Relation between Keto Diet and Exercise is important to be understood well before you decide to begin with keto diet or exercise or vice-a-versa. What started as a specific food plan for the disease eventually turned into a low-carbohydrate fashion. Diet has eliminated most unnatural sugar in an attempt to lose weight as quickly as possible.
When you think about weight loss, you probably think of the exercise after thinking about all the foods you need to stop eating large quantities of. Training is equivalent to losing weight – right? But in some cases it may not be the best choice for all those who follow the keto diet. Below questions can easily come to your mind when you want to take up Keto Dieting.
- Can you work out energetically with the keto diet?
- Can you start training on the keto even if you haven’t been training for a long time?
Read on for answers to these questions, plus some important things to note before you start working on this diet.
Is the exercise on the keto diet safe?
The short answer is: yes. Following a low carbohydrate diet does not mean that exercise is completely banned. In fact, exercise can still reduce the risk of heart disease, obesity and other health conditions. It is also excellent for mental health.
You just have to be careful with the types of exercises you choose. It might be better to talk to your doctor or a certified personal trainer – and / or a nutrition professional – to make sure you select the best workouts to follow with the restrictive low-carb diet.
The keto diet can also influence your performance during certain exercises and you will not be able to train intensely or as often as you are used to. This does not mean that you still cannot use the exercise to keep your heart healthy, manage stress and improve your overall health.
WBFF Pro, Daniel Ventura explains what the Ketogenic diet is, why he’s been following it for the last 20 years and how it has helped him transform his body.
The best workouts to lose weight
The best keto workouts do not necessarily accelerate weight loss or burn fat the way you want. This is because training with the keto diet is safe and possible, some workouts do not always combine well with a restrictive diet like this.
Most health experts recommend people who follow the diet to perform:
- Low intensity cardio workouts such as cycling, jogging, recreational sports or swimming
- Strength training exercises such as weight lifting (less repetitions with lighter weights).
- They generally do not recommend workouts that depend heavily on carbohydrates to provide energy. Avoiding sufficient carbohydrates means that your body cannot make use of easily accessible energy deposits.
Therefore, you should try to avoid below workouts:
- Circuit training
- HIIT workouts
- Any workout you have never done before
Basically, anything that requires you to exercise short bursts of energy is not part of your training regimen if you are following the keto. Also, you should not start a new training routine when you follow this diet.
Adapting to physical exercise on the keto is quite difficult for your body when it is already used to exercising. Don’t try to implement too many new and intense changes simultaneously.
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Important things to consider before starting Exercise on a Keto Diet
Don’t try new workout in first couple of weeks on Keto Diet
“It’s better that you Keep doing what you’re doing”. This is mainly because of the first point: most people do not feel so good at first on keto. When it is extreme, this initial icky period can be nicknamed “flu keto” due to its flu-like rigidity and its stomach disorders, which generally go from a few days to a couple of weeks.
However, it’s probably not the best time to try a new workout or shift to a higher intensity one. If you change too many things at once, you won’t know what worked and what didn’t.
It is quite important that you eat enough
“Make sure you give your body enough energy and don’t cut calories too much,” says Lisa Booth, R.D.N., 8fit’s dietitian and health coach. This is particularly important because people under the influence of keto are likely to be underutilized, he says. “When you limit a whole food group (in this case carbohydrates), you often cut calories naturally, but a keto diet also has an appetite-suppressing effect, so you might think you are not hungry even if you don’t give your body enough energy “.
When you reduce the calories too much and combine them with training, not only will you feel lousy, but it can also affect your performance and results. (Don’t know where to start? Take a look at the keto meal plan for beginners.)
Cardio can burn more fat for you on a Keto Diet
This is one of the main reasons why people swear by weight loss. When you’re in ketosis, you’re not using glycogen as an energy source. Glycogen is a substance stored in the muscles and tissues as a carbohydrate reserve. Instead, you are using fat and ketone bodies.
If you are following aerobic exercises such as running or cycling, a keto diet can help increase fat oxidation, save glycogen, produce less lactate and use less oxygen. In other words, this could result in more fat being burnt during aerobic exercise. However, it probably won’t improve your performance.
Eating Fat is a must
Otherwise, you will lose all the benefits and your performance may be affected. If you don’t eat enough fat with a keto diet, you’re essentially doing an Atkins diet: high in protein, low in carbohydrates and low in fat. This can leave you extremely hungry, it can actually lower muscle mass and it’s almost impossible to maintain.
There’s a reason why most low-carb diets have bad reputation. Without enough fat to compensate for the carbohydrates you are missing, you will probably feel tired and you will really lose your ketosis. That’s why it is extremely important that most calories come from healthy sources of fat like meat, fish, avocado and coconut oil fed on grass.
How much fat should you eat while you exercise on a Keto diet?
In the ketogenic diet, fat consumption is almost as essential as protein intake. Eat too much and you will gain weight: eat too little and you will lose weight quickly (while starving during the whole process). To get the best results (and feel your best throughout the process), you need to eat the right amount of fat based on your goals.
After understanding the ideal protein intake, fat consumption should be around 70% of daily calories. From there you can adjust that number up or down according to your goals.
Want to gain weight?
Increase your daily fat intake to reach a caloric surplus between 250-500 calories.
Want to lose weight?
Decrease calories from fat until you have a deficit of 250-500 calories (or more if you are overweight or obese).
Some common questions that people ask about Keto Diet and Exercise:
Q: Can I eat more carbohydrates if I train with the keto?
Currently, evidence suggests that the timing of carbohydrate intake is lacking to help weight loss with a keto diet. However, if you are an active person, the times of carbohydrate intake around workouts can improve performance. This is known as a targeted ketogenic diet
Q: How much weight can you lose in a week with the keto?
From a medical point of view, professionals usually recommend an average of 1-2 kg of weight loss per week when losing weight in the “traditional” way. Is the keto diet different? At the beginning – in the first few weeks – you will lose the weight of the water due to a decrease in calories
Q: Do you lose muscle mass with the keto?
“Small studies suggest that people who follow the ketogenic diet lose muscle even when they continue resistance training. This may be related to the fact that proteins alone are less effective for muscle building than proteins and carbohydrates after exercise. ”
Q: Does exercise accelerate ketosis?
Yes, exercise helps burn glycogen and speeds up the metabolism bringing you more quickly to ketosis.
Q: Why am I not losing weight with the keto diet?
One of the main reasons why people do not lose weight with the ketogenic diet is that they consume too many carbohydrates. To reach the state of ketosis – a metabolic state in which the body burns fat to produce energy instead of glucose – carbohydrate intake must be drastically reduced.
Q: Can you increase your muscle mass with a keto diet?
A low-carbohydrate keto diet is definitely a powerful tool to lose extra body fat. Carbohydrates are not necessary to build muscles. At keto, the effect of insulin from proteins is sufficient to promote muscle protein synthesis and that the protein can be used to fill the reserves of depleted glycogen by gluconeogenesis.
Q: Can I build muscles on the keto?
There is no convincing evidence, however, to show that ketogenic diets offer muscle-building benefits that are not achieved with a high-carbohydrate diet that provides adequate amounts of protein. If you want to get rid of your digestion related problems while building some muscle at the same time, a ketogenic diet is a viable option.
Q: What is the best exercise for a keto diet?
Most health experts recommend that people on the keto diet perform:
Low-intensity cardio workouts such as cycling, jogging, recreational sports or swimming
Strength training exercises such as weight lifting (less repetitions with lighter weights).
Q: What do I eat for breakfast on the keto diet?
There are many options available to try out there. Still few fast and easy options that you can try are given below:
Q: Do you need carbohydrates to increase muscle mass?
Provided you are eating enough calories, a diet containing 1.2 grams to 2 grams of protein per kilogram of body weight will provide enough protein to build your muscles. Carbohydrates should be the first nutrient you should concentrate on as your muscles need to be fed to do the work that stimulates them to get bigger.
Therefore, if you want to build muscles (properly gain) Keto diet is not the right companion. Keto diet gives you chiseled body type not the bulked one.
Exercising and Keto Dieting always raise questions when discussed in one go. Proper understanding of one’s body requirement and body behaviour is a must to be understood. Taking help of an expert health practitioner or a dietitian is always advised and is helpful too. He may advise an exercise regime as per your body type and diet chart. This will help you get better results without losing out on your fitness targets.