The Complete Guide to Exercise on the Keto Diet

The way that one approaches exercise while on the keto diet has a lot to do with their current fitness level. However, there is no getting around the fact that being on the keto diet means that you will be eating a small amount of carbs. While eating a more balanced diet that contains protein, fat, and carbs is the best way to maintain your weight, you will have to eliminate calories in order to see a deficit. Eliminating fat is a good way to shave off pounds, and eating low protein might be medically necessary for some people to lose weight. The keto diet is a popular new trend in weight loss that requires cutting down on carbs. Carbohydrates are the body’s most efficient source of fuel, so you are going to need to be careful if you plan on starting a rigorous exercise plan. In short, you have to give your body ample time to get used to your new eating habits first. Aside from that, stay well hydrated, stretch well, and give your muscles time to rest.

Here is the complete guide to exercise on the keto diet plan.

Getting Started with Exercising While Following the Keto Diet

Like with anything new, people have to learn how to actually follow the keto plan. When exercising on the keto diet plan, what you don’t need to do is give yourself any extra work. If you try to do too much, you will only end up overwhelmed, confused, and be more likely to give up. So, start off by doing basic things like walking. You can take a brisk walk in the morning to help get your blood pumping. Take a trip around your neighborhood after work and you will have time to unwind while you also get your body moving. Also, make sure you know which foods you can eat while exercising. You might reach for a food thinking that it is keto friendly only to learn afterwards that it was high in carbohydrates. Go to KetoLogic for information on keto friendly meal replacements and supplements. Nutrition is more vital when you are planning on becoming more active. Take it especially slow in the beginning and you will be able to increase intensity later.

Starting Off Slow and Steady

Once your body is used to moving around a bit, you can start to really follow a set regimen. Remember that you don’t just have to go to a gym and use standard exercise equipment to get a workout. Get variety into your routine by going rock climbing or joining a local pool. It is normal to initially feel a bit sluggish when you change your exercise schedule on the keto diet. To help offset feeling lethargic, ensure that you eat more keto friendly snacks, especially before and after working out. Working out uses protein, which the body needs to create more muscle. Since the point of exercising more while on the keto diet plan is to lose weight and get toned, you don’t want to deprive your body of anything that it needs.

Kicking Up the Intensity

This is when you can really start making big changes in your exercise routine. You have been working out for a couple of months now, increasing your endurance and building more muscle. You no longer feel winded after working out for a few minutes.  At this point, there are definitely some noticeable changes in your physique. You should be feeling pretty good by now, so it is only natural to kick up the intensity. Celebrities and regular everyday people are reporting amazing results while on the keto diet, and they are doing more than just sitting around. It is fully possible to eat keto while turning it up a notch in the gym.

Start adding weights and free lifting to your exercise regimen. You may enjoy high intensity interval training, cycling, or taking advanced exercise classes. Challenge your body a bit and the last few pounds will seemingly melt away. There are even exercise routines that can be completed at home with no equipment that will leave you dripping with sweat.

Keeping your exercise plan slow and steady in the beginning is key if you are following the keto diet plan. Eventually, you will start to feel a lot more energized, and exercising for short periods will no longer feel like a chore. Your body will adapt to your new eating habits and you will notice faster results because you will be burning off the few carbs that you are consuming regularly. There is a reason that the keto diet is popular – it works. But to get the best results, you have to combine this revolutionary diet plan with the proper amount of exercise.

Don’t worry about how much you are exercising in the beginning. It is just important that you get your muscles moving. Keep eating right and exercising regularly and you will be in shape in time for the summer.

Contributing author:  Jenna Hilton <>

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