Most people start out on a ketogenic diet for the sole purpose of weight loss. A low-carb high-fat diet is a great way to lose weight only if you are willing to play by the rules of ketosis. A faster way to achieve your weight loss goal is to combine a keto diet with exercise.
Exercising regularly has numerous benefits to the body especially in the area of weight loss and fitness. Exercising at the onset of a keto diet can be a bit challenging but when the body reaches full ketosis it becomes a lot easier to keep up with an exercise routine.
Below are 7 ways you can make the best out of exercising on a keto diet.
Don’t start exercising immediately
I often advise people not to begin exercising once they start out on the keto diet as it usually not the best time as the body will still be undergoing changes that usually comes with a change in diet. It is normal to feel tired, weak or even sick when starting out a keto diet which is why you need to give yourself a few weeks to allow your body to attain full ketosis then you can gradually begin to include exercise and low-intensity activities in your daily routine.
A keto diet is a low carb diet
A lot of people make the mistake of thinking that they need to increase their carbohydrate intake to provide energy since they will be engaging in rigorous exercises. The fact remains that your only source of power when in ketosis is fat, and you need to maintain a high-fat low-carb diet if you want to stay in ketosis. One of the surest ways of avoiding this keto diet mistake is to eat immediately after exercising and not before to replenish fat reserves.
Don’t reduce your protein intake
Proteins help in muscle recovery and muscle building and if you are going to be exercising, you need to consume more food that is rich in protein to help provide your muscles with the necessary nutrients in promoting its development. Foods such as yogurt, egg, nuts, beans, and meat (for non-vegetarian) are good protein sources when combining keto with exercise as they are rich in protein.
It is unwise to reduce your calorie intake to speed up your weight loss when on a keto diet. On the contrary, you do need to eat often, especially when you engage in rigorous exercises. It is normal not to feel hungry when on a keto diet due to its ability to suppress appetite, but you do need to give your body all the energy it needs to keep up with your exercise routine by eating regularly. Remember to eliminate sugar from your diet and keep the carbohydrate intake to the barest minimum.
Eat food rich in healthy fat
When on a keto diet, you consume more fat and less carbohydrate. So whether or not you intend to combine a keto diet with exercise, you need to ensure that your diet is high in fat to ensure that your body stays in ketosis. It is also important that you get your fat from healthy sources such as fish, grass-fed meat, coconut oil, and avocado.
Adopt an exercise routine
Before you think of combining a keto diet with exercise, you need to be ready to commit to an exercise routine. This normally involves making out time to engage in daily routines or paying for a gym membership and making use of the equipment every now and then. It is easy to get overwhelmed with all the hard work involved in keeping up with a fitness regimen but if you aim to achieve your fitness goals in the shortest possible time then you need to adopt an exercise routine and stick to it.
Exercising should be something you enjoy doing in addition to enjoying a high-fat diet if you aim to lose weight faster. Start by keeping sugar consumption to the minimum. Also, remember to avoid alcohol and drinks that contain a high amount of sugar when out with friends.
Combining a ketogenic diet with a strict exercise routine requires commitment and dedication. Apart from hitting the gym, other sporting and leisure activities such as swimming, running, walking, jogging, and playing football all help in muscle development and maintaining fitness levels.
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