Keto Exercise: 8 Best Tips

The Keto diet is popular with athletes and fitness enthusiasts because it’s low carb and high protein and “good” fats are abundant.

It’s also a diet that’s been around for many years now as a safe and speedy way to lose weight.

In fact, it’s so well regarded that people that embark on the Keto diet often continue it for life because it’s easy to follow and extremely effective.

So if you’re about to begin a ketogenic diet, before you rush out and power up your exercise routine with workouts you’ve never done before, it’s worth reading this article because exercising on Keto is different.

There are reasons why you might feel tired to begin with; you might need to take your exercise slowly until you feel ready for more vigorous workouts, building up your routines so you get the best possible results.

Read on to find out eight things you need to know about exercising on ketogenic diets so that you can reap the health benefits and weight loss!

1. At First, Keto Might Make You Feel Lethargic

The Keto diet is without a doubt fantastic for so many people but as with most diets, it takes a little adjustment.

Lots of people feel tired and lethargic for a few days at the start and that’s because your body needs to get used to extremely low carbs and high protein.

If you’re used to eating lots of potatoes, pasta and rice – your body will wonder where they’ve disappeared to, especially as your body uses those foods for its source of fuel.

The good news is that tired feeling soon passes and once your body has made the adjustment your energy will reappear and you’ll be ready to roll!

So, go easy on exercise for the first week, perhaps take some nice, brisk walks or go for a gentle swim and remember, don’t overdo it!

2. Don’t Start a New Exercise

You can try new exercise once your body has made that adjustment but at the very beginning, it’s best to avoid any new workout regimes.

Let your body feel the benefit of Keto for a couple of weeks, then, once you feel ready, by all means – try a new class or different types of exercise.

Additionally, it’s not unusual for your tummy to feel mildly upset when you begin Keto so you don’t want to be in the middle of a spinning class desperate to go to the toilet!

3. Make Sure You Eat Well

Yes, we know you’re on a diet but it’s really important that you eat well on the Keto diet.

It’s not about calorie counting and the worry is on Keto that some people are in danger of undereating.

That’s because by almost cutting out carbs you cut out the calories.

Additionally (and some people think this is the best aspect of Keto), this type of diet stops you feeling hungry so you might not eat enough without realizing it!

If you’re exercising you need to eat to give yourself energy otherwise you won’t perform well.

Always eat breakfast especially if you workout in the morning, by the same token, if you prefer to workout later in the day – make sure you’ve eaten enough to sustain a good workout.

4. Get Going with Cardio

A really great aspect of Keto is that you could burn even more fat than you realize when performing a cardiovascular exercise and that’s why so many people are successful on this diet.

When your body reaches a state of ketosis (when it burns fat instead of carbs) it doesn’t use glycogen as energy, it uses the fat and ketones instead.

So, run, bike, step, dance, swim, do whatever you love for your source of cardio and you’ll reap the results.

You’ll increase your fat burning and lose more body fat.

5. Eat Fat!

If you’ve always gone on low fat and low-calorie diets then Keto will feel strange at first but you need fat for it to work.

Fat is going to be your primary fuel source and by adding more fat to your ketogenic diet you’ll actually increase your fat burning potential.

If you don’t consume enough fat you won’t get the most out of Keto and you’ll feel really hungry.

In fact, if you want to increase your muscle mass, by missing out on fat, you’ll end up losing muscle.

Not only will you lose muscle, but you’ll also feel tired and hungry.

Your calories need to come from good fat, such as oily fish, avocado, nuts and coconut oil (in addition to plenty of protein).

6. You’ll Build-Up

If you do eat protein and good fats and you follow the Ketogenic diet properly you will build up that muscle.

Plus your body will keep burning fat long after you’ve worked out because Keto keeps your body working hard.

It’s a fantastic diet for adding muscle mass and that’s why bodybuilders love the ketogenic diet.

7. Do Listen to your Body

The ketogenic diet is a superb diet but it’s not suited to everyone.

You will likely feel tired and lethargic to begin with, as mentioned in point 1 and you will also probably have a slightly upset stomach but this should pass within a week to two weeks.

If it continues or if you feel headachy and unable to concentrate or perform exercises well, Keto is just not for you.

Listen to your body and have a re-think.

If Keto isn’t the right diet for you, then there are other diets that could work wonders.

8. HIIT Might Not Be Right Anymore

If you used to use HIIT training to keep your body supple, lean and strong it might not work as well as before and that’s because this type of workout relies on glycogen for short, sharp bursts of energy.

High intensity isn’t always the best option on the ketogenic diet; you need a moderate-intensity exercise like jogging, swimming, running, step or weight training.

So, by all means, try HIIT but if you start to see that it no longer works, speak to your gym trainer and try something new.

This way you’ll be able to continue your weight loss.


Leave a Reply

Related Articles

Easy Keto Beef Stew Recipe

There’s nothing quite as delicious as a beef stew, especially as the colder months draw in and your body craves something warming, filling and...

Easy Cheesy Keto Pork Casserole

This cheesy keto pork casserole is easy to make and a go-to dinner recipe for anyone on a low-carb diet. Creamy, cheesy and filled with...

Keto Chicken Zoodle (Zucchini Noodle) Soup Recipe

Looking for the comfort of chicken noodle soup without the carbs from noodles? Try our chicken zoodle (zucchini noodle) soup recipe. Just because you're eating...

Keto Southwest Steak Sizzler

Keto Southwest Steak Sizzler For the marinade2 tbsp Dry White Wine1 tsp Olive Oil1/8 tsp Hot Pepper Sauce2 tbsp Light Soy Sauce1 clove...

Keto Sausage & Egg with Cheese

Keto Sausage & Egg with Cheese 3 oz Breakfast Sausage1 large Egg1 tbsp Olive Oil1 slice Cheddar CheeseChives/Spring Onions (to garnish) Heat a skillet...

Keto Fruity Crème Fraiche

A super easy Keto Fruit Crème Fraiche recipe that you can eat for breakfast, dessert or anytime you feel like a sweet snack! Crunchy toasted...

How to Lose Belly Fat on Keto

Most people genuinely lose weight when following a keto diet and a low-carb diet is believed best for those who want to get rid...

10 Best Health Benefits of the Keto Diet

I have to let you know about the benefits of the Ketogenic Diet. I have to let you know about the benefits of the Ketogenic...

Keto Jalapeño Mexican Fudge (For Cheese Lovers!)

For you girls that love cheese like I do there really is nothing better than Jalapeño Mexican Fudge. A caramelized crusty topping with a dense,...

Keto Spiced Almonds

Keto Spiced Almonds Nutrition per serving: Calories 139, Fat 12g, Protein 5g, Carbs 6g 1 Egg White2 tbsp Water4 cups Almonds3/4 cup Stevia (powdered)1/2...

Chinese Beef Stir-Fry Recipe with Orange – Low-Carb Keto Meal

This Chinese beef stir-fry recipe is probably my favorite Keto recipe. Perfectly browned slices of steak coated with a tasty, thick and sticky sauce, yum! A...

Keto Microwave Brownie

Keto Microwave Brownie 1 tbsp Almond Butter1 tbsp Egg White (beaten)1 tsp Cocoa Powder (unsweetened)1/8 tsp Vanilla Extract3 drops Liquid Stevia1 pinch Baking...

Keto Bunless Burger Recipes

We all love a good hamburger! However, if you are on the keto diet, you may be feeling left out when summer rolls around and...

Keto Vegetables: 15 Healthy Low-Carb Veggies You Can Eat on a Keto Diet

Vegetables are essential to a low-carb diet, but some are higher in carbs than others. It can be hard to remember that some vegetables are...

Spinach & Bacon Keto Quiche Recipe (3g Net Carbs!)

Making a keto quiche is not only fun but altogether delicious. It’s actually a lot easier than you might think, especially since you can...

Keto Bunless Burger Recipes

We all love a good hamburger! However, if you are on the keto diet, you may be feeling left out when summer rolls around and...

Spinach & Bacon Keto Quiche Recipe (3g Net Carbs!)

Making a keto quiche is not only fun but altogether delicious. It’s actually a lot easier than you might think, especially since you can...

Keto Cabbage Rolls Dinner Recipe (2g Net Carbs!)

Delicious Keto Cabbage Rolls that are low-carb and loaded with flavor - one of my favorite dinner recipes! Traditional cabbage rolls can be pretty carb-heavy...

Keto Lunch Ideas: 9+Best Keto Lunch Recipes for Weight Loss

9+ fast, filling and totally delicious keto lunch ideas to lose weight. Lunch can be one of the most difficult meals to plan for on...

11+ Easy Keto Dinner Recipes for Rapid Weight Loss

After some easy low-carb keto dinner recipes to help you stay in ketosis and lose weight? We've put together 11+ delicious dinner recipes that you'll...