Exercise While on the Keto Diet and What It Does to Your Health and Body

The keto diet focuses more on low carb and high fat and preaches moderate protein intake. However, despite all its health benefits which range from improving blood sugar to decreasing the feeling of hunger, no one has been able to ascertain its effect on athletic ability and performance.

Some claim that a keto diet can help to enhance fat burning and improve endurance, while on the other hand, others say energy levels decrease faster and cause increased difficulty in muscle growth.

Before we talk about exercises that can be done while on a keto diet, let’s talk about how the keto diet could affect exercises. In the natural order of things, everything has its benefits and drawbacks. Therefore, we will walk you through the benefits of the keto diet on exercise before proceeding to the drawbacks.

Benefits Of the Keto Diet on Workout

Research has revealed that the keto diet may boost some aspects of athletic ability and performance. Some of the aspects in which it is beneficial are listed below.

  • It boosts endurance: While the keto diet may not be suitable for High-intensity interval training (HIIT) or activities that contain intense bursts of movements, research has discovered that the keto diet may boost endurance and improve performance in athletes. A study of 39 athletes discovered that being in the state of ketosis rapidly boosted their physical endurance since the body was burning fat as an alternative energy source.

Although, this phenomenon was found through ketone supplements – not by following the keto diet. Another research on 20 endurance athletes gave similar results, revealing that following a keto diet for 12 weeks increased overall performance, body composition, and burning of fat during workout sessions.

However, another research discovered that it could negatively affect performance by damaging the utilization of energy and making them exhausted at a faster rate. Currently, more research is being made to ascertain whether the ketogenic diet has other benefits or any advantages over other types of diets for endurance athletes.

  • Enhances burning of fat: some studies have revealed that following a ketogenic diet may enhance fat burning. A study of some competitive race walkers discovered that the ketogenic diet boosted the body’s ability to capably burn fat as a fuel source during workout sessions and even while performing exercises of different intensities. However, this was a common occurrence among these athletes: impaired exercise performance. Another research on 22 athletes revealed that following a ketogenic diet boosted fat burning over 4 weeks.

It is quite important to know that the ketogenic diet is, for the most part, filled with fatty foods. This may explain why fat is burned as fuel during high-level intense activities. Additionally, it should be known that fat has a higher number of calories per gram when compared with carbs or protein. Due to this, creating a lack of calories by reducing your intake and eating fewer calories than you burn is still very important if you plan on losing weight with the ketogenic diet.

  • Help quickens muscle recovery: Research has discovered that the ketogenic diet can help in the quick recovery of muscles after a workout. For example, a study that was made found that the ketogenic diet brought about little improvements in the recovery of their muscles after exercise. However, it must be said that the speed of muscle recovery would mean a reduction in other performance areas.

In summary, research has shown that the keto diet can drastically boost endurance and improve fat burning. However, it would cause a reduction in other aspects of their performance. Further study and tests are required to ascertain whether the keto diet is superior to other diets.

Potential Drawbacks of The Keto Diet on Workout

While there are several benefits, there are some drawbacks of the ketogenic diet for exercise and workout performance. A few of such drawbacks are:

  • Possible decrease in energy levels: The ketogenic diet is strictly based on a low intake of carbs, which is the body’s main source of fuel and energy. In retrospect, following a ketogenic diet can lessen an athlete’s performance and energy levels, especially in the initial state of the body’s adjustment to using fat as a fuel source. A study on five people reviewed the effects of the ketogenic diet on an athlete’s performance for 10 weeks. At the initial stage of the study, the athletes were confirmed to have had lower energy reserves. However, it returned to normal as time went on.

Additionally, they experienced a weight loss, in contrast to the fast recovery speed of their muscles. They were also unable to engage in high-intensity exercises during the study period. Other studies reveal that the high level of ketones in the bloodstream might result in feelings of fatigue and also drastically reduce the urge to exercise or work out.

  • Could hinder or undermine muscle growth: If you want to maintain your muscle mass, the ketogenic diet is the best for you. However, this might not be true if you want to increase or spike the growth of your muscles. This is because, for muscle growth, protein is a vital requirement as it is needed in muscle fusion and the repair of damaged tissues. However, the number of macronutrient ratios may differ in the ketogenic diet. But, some versions of the keto diet strictly limit protein intake.

Furthermore, ketogenic diets are known to be low in calories, which heightens the difficulty of consuming protein and increasing muscle mass. You need to ensure that your intake of calories is higher than the number of calories burned if you want to boost muscle growth.

In summary, the ketogenic diet is low in calories, increasing mass muscle difficulty. It may also lessen energy reserves, especially during the initial stages.

Best Exercises to Perform While on The Ketogenic Diet

For High-intensity interval training (HIIT), such as sprinting, boxing, swimming laps, or jumping rope, carbs are the primary source of fuel and energy. Therefore, if you are participating in the above-listed high-intensity activities, following a low-carb ketogenic diet is not advisable. Instead, you can search for low-intensity, steady-state activities to add to your workout routine to get the most out of your ketogenic diet.

Below are some examples of workout activities or exercises that you can do while on a ketogenic diet;

  • Jogging
  • Biking
  • Yoga
  • Fast walking
  • Cycling and
  • Cardio machines.

These exercises are just a few samples of numerous exercises and workouts that suit and benefit the ketogenic diet. While you have the liberty to include other activities you enjoy in your workout session, keep in mind that high-intensity exercises will drain you faster and cause fatigue.

In summary, the ketogenic diet is better suited to the low-intensity, steady-state forms of exercise and workouts than high-intensity bursts of activity.

Tips For Exercising on Keto

  1. Listen to your body: When you embark on Keto, the initial two weeks are often the toughest as your body is still struggling to adapt to burning fats instead of carbs which used to be its primary fuel source. Don’t push yourself or attempt to guilt trip yourself into doing more during the adaptation period. If your body is starting to clamor for rest, be smart and listen to it. You might even notice a reduction in your performance, even while performing low-intensity activities; however, remember that it is temporary, and everything will return to normal once your body adjusts to the keto diet.
  2.  Set a daily calorie goal: While the keto diet is much more than taking note of the calorie intake and calorie burn, there’s no doubt that it matters. Calculating your daily calorie intake would help you achieve your goals faster. If it aligns with your goal to lose weight, aim for a lesser intake of calories. However, aim for a higher calorie intake if your goal is to increase muscle mass.
  3. Eat enough protein: To strengthen your muscles, you need to increase your protein intake. At least protein should take up at least 25% of your daily calorie intake. If you want to buff up your muscles, consider increasing your intake to 1.6 grams of protein/kg of your body weight. Remember not to go overboard; a study reveals that consuming above 1.6g/kg of body weight will not yield additional benefits.
  4. Remember to get plenty of rest: Rest is often underrated but don’t be deceived. Your body needs to rest to regain energy and recover in between workouts. If possible, take days off your workouts and put enough intervals between your exercise (at least 1-2 days). This will also help your body to regain its optimal state while preparing for the next workout session.
  5. Drink plenty of water: The importance of water cannot be overemphasized if you are following a keto diet. Always drink enough water to prevent dehydration and electrolyte imbalance. If you are exercising on a keto diet, water becomes indispensable.

Action Time

If you’re searching for some delicious low-carb keto recipes, KETO IS HEALTH is the right place! We have a custom Keto Diet that will help you understand the different kinds of food to eat to help you eliminate the fat and lose weight in the stubborn areas of your body. You can join/buy our 8-week program that tailors a customized meal plan for your specific body shape and type.

There are also a number of Keto recipes with detailed and complete instructions on preparing each delicious meal. You need to hop on this!

Share:

Facebook
Twitter
Pinterest
LinkedIn

2,812 thoughts on “Exercise While on the Keto Diet and What It Does to Your Health and Body”

  1. Hey! This is my 1st comment here so I just wanted to give a quick shout out and say I genuinely enjoy reading through your posts. Can you suggest any other blogs/websites/forums that deal with the same topics? Thanks for your time!

  2. Howdy! [url=https://mexicanpharmacyhq.pro/#mexican-pharmacy-online]online mexican pharmacy[/url] very good site.
    [url=https://mexicanpharmacyhq.pro/#]ikl[/url]

  3. Hi! [url=http://valtrexval.top/#order-valacyclovir]valtrex 500mg[/url] beneficial internet site.
    [url=http://valtrexval.top/#]wtq[/url]

  4. Hi! [url=http://valtrexval.top/#purchase-valtrex-online-no-prescription]buy valtrex online[/url] excellent web site.
    [url=http://valtrexval.top/#]fuo[/url]

  5. Hi there! [url=http://valtrexval.top/#order-valacyclovir]valacyclovir[/url] excellent web site.
    [url=http://valtrexval.top/#]vls[/url]

  6. Hi! [url=http://valtrexval.top/#valtrex-500mg]buy valacyclovir no prescription[/url] beneficial site.
    [url=http://valtrexval.top/#]tbq[/url]

  7. Hi! [url=http://valtrexval.top/#buy-valtrex-uk]buy valtrex online without prescription[/url] excellent internet site.
    [url=http://valtrexval.top/#]pxs[/url]

  8. Hi! [url=http://valtrexval.top/#buy-valtrex-no-prescription]buy valtrex online without prescription[/url] great website.
    [url=http://valtrexval.top/#]jzj[/url]

  9. Hello! [url=http://valtrexval.top/#order-valacyclovir]buy valtrex no rx[/url] excellent site.
    [url=http://valtrexval.top/#]nur[/url]

  10. Hi! [url=http://valtrexval.top/#buy-generic-valtrex]buy valtrex pills[/url] very good web site.
    [url=http://valtrexval.top/#]aox[/url]

  11. Hello there! [url=http://valtrexval.top/#valtrex-online]buy valacyclovir pills[/url] great web site.
    [url=http://valtrexval.top/#]fjk[/url]

  12. where can i buy orlistat tablets : [url=https://orlistatfm.top/#]where can i buy orlistat 120mg[/url] orlistat without prescription in canada

  13. Howdy! [url=https://tadapoxshop.lol/#buy-tadalafil-pills]tadalafil[/url] beneficial website.
    [url=https://tadapoxshop.lol/#]aqs[/url]

  14. Hello! [url=https://tadapoxshop.lol/#buy-tadapox-cheap]buy tadapox pills online[/url] very good site.
    [url=https://tadapoxshop.lol/#]sga[/url]

  15. Hello there! [url=https://tadapoxshop.lol/#tadapox-cheap]buy tadapox cheap[/url] great web site.
    [url=https://tadapoxshop.lol/#]dsb[/url]

  16. Hi! [url=https://tadapoxshop.lol/#tadapox]buy tadapox[/url] excellent website.
    [url=https://tadapoxshop.lol/#]rcm[/url]

  17. Howdy! [url=https://tadapoxshop.lol/#purchase-tadalafil]buy tadapox pills[/url] good web page.
    [url=https://tadapoxshop.lol/#]cca[/url]

  18. Hello! [url=https://tadapoxshop.lol/#buy-tadalafil]buy tadapox online without prescription[/url] great internet site.
    [url=https://tadapoxshop.lol/#]ekr[/url]

  19. Hello there! [url=https://tadapoxshop.lol/#where-buy-tadapox]purchase tadapox[/url] very good site.
    [url=https://tadapoxshop.lol/#]plg[/url]

  20. Hi there! [url=https://tadapoxshop.lol/#buy-tadalafil-online]order tadapox[/url] very good web site.
    [url=https://tadapoxshop.lol/#]mlv[/url]

  21. Hi! [url=https://tadapoxshop.lol/#tadapox-cheap]buy tadalafil no prescription[/url] very good web site.
    [url=https://tadapoxshop.lol/#]mnd[/url]

  22. Hello there! [url=https://tadapoxshop.lol/#buy-tadapox-no-rx]buy tadapox uk[/url] excellent website.
    [url=https://tadapoxshop.lol/#]nqp[/url]

  23. Hello there! [url=https://tadapoxshop.lol/#buy-tadapox-cheap]order tadalafil[/url] beneficial site.
    [url=https://tadapoxshop.lol/#]pws[/url]

  24. Hello! [url=https://tadapoxshop.lol/#purchase-tadapox]tadapox online[/url] excellent web site.
    [url=https://tadapoxshop.lol/#]uew[/url]

  25. Hi! [url=https://tadapoxshop.lol/#order-tadapox]buy tadalafil no prescription[/url] beneficial internet site.
    [url=https://tadapoxshop.lol/#]jpm[/url]

  26. Hi! [url=https://tadapoxshop.lol/#buy-tadapox-no-prescription]buy tadapox uk[/url] great web site.
    [url=https://tadapoxshop.lol/#]aql[/url]

  27. Hello there! [url=https://tadapoxshop.lol/#where-buy-tadapox]buy tadapox medication[/url] beneficial website.
    [url=https://tadapoxshop.lol/#]rxr[/url]

  28. Nice weblog right here! Also your site rather
    a lot up very fast! What web host are you the usage of?
    Can I get your associate hyperlink for your host?
    I desire my site loaded up as quickly as yours lol

  29. It is truly a great and useful piece of information. I am happy
    that you shared this useful info with us. Please keep us up to date like this.

    Thank you for sharing.

  30. I’ve been exploring for a little bit for any high-quality articles or blog posts in this kind
    of space . Exploring in Yahoo I at last stumbled upon this website.

    Reading this info So i am glad to convey that I have an incredibly excellent uncanny feeling I found
    out just what I needed. I so much certainly will
    make sure to don?t disregard this website and provides it a look regularly.

  31. Hey! This is my 1st comment here so I just wanted to give
    a quick shout out and say I truly enjoy reading your
    posts. Can you recommend any other blogs/websites/forums
    that cover the same topics? Appreciate it!

  32. Thank you for any other excellent post. Where else may
    just anyone get that type of info in such a perfect approach of
    writing? I’ve a presentation next week, and I am at the look for such info.

  33. live casino us players
    online casino blackjack casino games
    game casino online slot [url=https://trusteecasinos2024.com/]us players bingo[/url] us real money casino android app paypal blackjack usa craps online games
    best usa online casinos for us players

  34. Pretty nice post. I just stumbled upon your blog and wanted to say that I’ve really enjoyed surfing around your blog posts. In any case I will be subscribing to your feed and I hope you write again very soon!

  35. Wah, blog ini memang luar biasa! πŸš€ Saya terpukau dengan kontennya yang bersemangat dan edukatif. 🌟 Setiap artikel memberikan pengetahuan baru dan memotivasi. πŸ‘ Saya sepenuh hati merasa terhubung dengan pembahasan yang menarik perhatian dan relevan. 🀩 Tambahkan selalu konten-konten seru seperti ini! πŸ’― Jangan hentikan berbagi ilmu pengetahuan dan keceriaan. 🌈 Terima kasih banyak atas kerja kerasnya! πŸ™Œβœ¨ Ayo bertambah berkarya dan jadikan blog ini sebagai inspirasi bagi semua! πŸŒŸπŸ‘ #SemangatPositif #Inspiratif #Terbaik

  36. Great read! The article is well-researched and insightful. Adding more visuals in your future pieces could make them even more appealing to a broader audience.

  37. Your content is fantastic! πŸš€ The information presented is both valuable and well-articulated. How about sprinkling in more visuals in future articles for an even more delightful read? πŸ“Έ

  38. This article is amazing! The way it clarifies things is genuinely compelling and extremely easy to follow. It’s clear that a lot of work and investigation went into this, which is really noteworthy. The author has managed to make the topic not only intriguing but also enjoyable to read. I’m eagerly anticipating exploring more material like this in the forthcoming. Thanks for sharing, you’re doing an amazing job!

  39. 🌌 Wow, blog ini seperti roket melayang ke alam semesta dari kemungkinan tak terbatas! 🌌 Konten yang menarik di sini adalah perjalanan rollercoaster yang mendebarkan bagi pikiran, memicu ketertarikan setiap saat. πŸ’« Baik itu gayahidup, blog ini adalah harta karun wawasan yang menarik! #TerpukauPikiran Terjun ke dalam petualangan mendebarkan ini dari penemuan dan biarkan pemikiran Anda melayang! πŸš€ Jangan hanya menikmati, rasakan sensasi ini! #BahanBakarPikiran Pikiran Anda akan bersyukur untuk perjalanan menyenangkan ini melalui alam keajaiban yang penuh penemuan! 🌍

  40. [url=http://dealdrop.co.uk/wp-content/plugins/AND-AntiBounce/redirector.php?url=https://mexicopharmacy.top/]baclofen 10 mg price[/url] buy nolvadex overnight [url=https://ibotta.onelink.me/iUfE?pid=Blog&is_retargeting=true&af_dp=ibotta-app%3A%2F%2Fhome&af_web_dp=https%3A%2F%2Fmexicopharmacy.top%2F]buy topamax online without doctor[/url] motilium sospensione

  41. [url=http://www.nbbcm.com/wp-content/themes/begin/inc/go.php?url=https://mexicopharmacy.top/]cheap norvasc[/url] Provera online [url=https://www.pravdologia.ru/bitrix/redirect.php?event1=click_to_call&event2=&event3=&goto=https://mexicopharmacy.top/]baclofen side effects in elderly[/url] generic viagra caverta veega generic viagra

  42. [url=https://www.neoflex.ru/bitrix/rk.php?goto=https://mexicopharmacy.top/]zovirax tablets no prescription[/url] buy nolvadex [url=https://parking-dme.ru/bitrix/redirect.php?goto=https://mexicopharmacy.top/]effexor price[/url] zovirax canada for sale

  43. [url=http://atheismcorner.com/?wptouch_switch=desktop&redirect=https%3A%2F%2Fmexicopharmacy.top%2F]how to buy over thecounter flomax[/url] Nolvadex online [url=http://ircsm.ir/dailylink/?go=https%3A%2F%2Fmexicopharmacy.top%2F&id=21]cheap norvasc[/url] dosing 800mg zovirax cold sores

  44. [url=http://xn--80aejr4adcif5h.xn--p1ai/bitrix/redirect.php?goto=https://mexicopharmacy.top/]10mg celexa[/url] where can i find tetracycline [url=http://dom.ukrbio.com/go/mexicopharmacy.top%2F]lipitor 0mg[/url] Celebrex online

  45. Hi there, I think your website may be having browser compatibility issues.
    When I take a look at your web site in Safari, it looks fine however, if opening in I.E., it’s got some overlapping issues.
    I simply wanted to provide you with a quick heads up!
    Aside from that, fantastic blog!

    My page: mim nguyen

  46. I engaged on this casino platform and managed a significant cash, but later, my mom fell ill, and I wanted to cash out some funds from my balance. Unfortunately, I experienced difficulties and couldn’t withdraw the funds. Tragically, my mom passed away due to such casino site. I plead for your assistance in bringing attention to this site. Please assist me in seeking justice, so that others won’t have to face the pain I am going through today, and stop them from shedding tears like mine. 😭😭😭�

  47. I played on this online casino site and won a significant cash, but eventually, my mother fell sick, and I needed to take out some funds from my casino account. Unfortunately, I faced difficulties and could not withdraw the funds. Tragically, my mother died due to such gambling platform. I request for your assistance in lodging a complaint against this website. Please assist me to achieve justice, so that others won’t have to face the suffering I am going through today, and avert them from shedding tears like mine. 😭😭😭�

  48. I participated on this gambling website and won a significant amount, but later, my mom fell sick, and I wanted to withdraw some money from my account. Unfortunately, I experienced difficulties and couldn’t withdraw the funds. Tragically, my mom died due to this casino site. I plead for your assistance in lodging a complaint against this online casino. Please support me to obtain justice, so that others do not experience the hardship I am going through today, and prevent them from crying tears like mine. 😭😭😭😭😭😭😭😭😭😭

  49. πŸ’« Wow, this blog is like a cosmic journey soaring into the universe of wonder! 🌌 The thrilling content here is a thrilling for the imagination, sparking awe at every turn. πŸ’« Whether it’s technology, this blog is a goldmine of exciting insights! #MindBlown Embark into this cosmic journey of discovery and let your mind soar! 🌈 Don’t just read, experience the thrill! 🌈 Your brain will be grateful for this exciting journey through the worlds of discovery! ✨

  50. I participated in this gambling website and achieved a significant cash prize. However, eventually, my mom fell became very sick, and I wanted to take out some money from my account. Regrettably, I faced problems and could not process the withdrawal. Tragically, my mother passed on due to this online casino. I urgently request for your assistance in raising awareness about this website. Please support me in seeking justice, so that others don’t experience the hardship I’m going through today, and stop them from experiencing the same heartache. 😒😒😒

  51. I engaged on this gambling website and managed a significant cash, but later, my mom fell ill, and I wanted to take out some money from my balance. Unfortunately, I encountered difficulties and was unable to complete the withdrawal. Tragically, my mother passed away due to this gambling platform. I plead for your help in reporting this website. Please assist me to achieve justice, so that others won’t have to face the suffering I am going through today, and avert them from crying tears like mine. 😭😭😭😭😭😭😭😭😭😭

  52. I played on this gambling website and succeeded a substantial cash, but later, my mother fell ill, and I required to take out some earnings from my account. Unfortunately, I encountered issues and was unable to withdraw the funds. Tragically, my mom passed away due to such online casino. I plead for your help in reporting this online casino. Please help me in seeking justice, so that others won’t have to experience the hardship I am going through today, and prevent them from crying tears like mine. 😭😭😭😭😭😭😭😭😭😭