How to exercise when you’re in Ketosis: everything you need to know

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Are you currently following a keto diet? While it's got a ton of health benefits, one thing I didn't like was the dreaded keto flu, which had me feel too exhausted to do my daily activities or exercise! But fear not; For those who are wondering how to exercise when you're in ketosis, there are excellent tips you can follow. Not only will you have the energy to hit the gym but you'll also improve your performance! Wondering how? Read on to learn more about working out while in ketosis. Why Is It Difficult To Workout During a keto diet? You're probably wondering: How can this high-fat diet affect your performance in the gym? Our bodies require carbohydrates for energy. After all, it's the primary source of energy for human bodies! Fat, however, is the secondary source. And since we restrict our bodies from carbs during a keto diet, the energy we require for working out will come from other sources, namely fat. That's why you may notice that you don't have as much energy as you did working out before. This is because our bodies are used to consuming carbs for energy that once it's restricted, it goes into a bit of a shock. And that's when the keto flu happens! So, is it dangerous to workout while in ketosis? The answer is NO. Unless you overwork yourself or limit your carb or caloric intake too much, then there's no worry. While your performance will be affected for the first two to three weeks, you can still get back up with the proper intake and rest. How To Exercise When You're In Ketosis Now that you know the limitations of your body during ketosis, how can one fight it to continue exercising? Here's a short and informative guide to working out while in ketosis: When Doing Aerobic Exercises Workouts that last for over three minutes are considered as aerobic exercises. The best example is cardio such as walking, swimming, or football. Expect a decrease in performance for the first three weeks of a keto diet. As much as possible, focus more on low-intensity aerobic exercises, which will have you burn fat efficiently. Brisk walking or light swimming is excellent for its health benefits and steady fat burn. Follow a consistent routine of cardio that lasts 30 minutes a day, three to four times per week. How to Improve Performance For Anaerobic Exercises Anaerobic exercises are workouts with shorter bursts of energy, namely coming from weight training or HIIT. Just like aerobic exercises, the primary source of fuel for this is carbs, so fat alone won't give you enough energy to reach your best performance. With that being said, there are still ways on how you can maintain your performance. You will require a carb-loading phase, having an intake of about 25 to 50 grams of carbs an hour before you exercise. You may also want to consider having one or two refeeding days where you have a higher intake of carbs than other days. For example, during days you work on your muscles, consume 50 grams of carbohydrates. During off days or when you do aerobic exercises, you can consume a lower amount to balance your carb intake, such as 15 to 20 grams a day. When choosing carbs to consume during your workout days, focus on quality! Go for easily-digestible carbs or consume whole grains, beans, or fruits, which give you enough nutrients and better energy compared to pastries or processed sugar. The latter may result with you losing energy faster, AND it's laden with extra calories that reverse the effects of ketosis! Take Note If you ever feel dizzy or have an irregular heartbeat while you exercise, then stop immediately and take a rest. Feeling both of these symptoms may mean dehydration or an electrolyte imbalance so remember to hydrate while you work out. When you're starting a keto diet, give yourself one or two weeks before you get back to maximum performance. If you feel the effects of keto flu, then focus on getting more sodium and electrolytes in your body. Drinking broth and staying hydrated is a must during the initial phase to reaching ketosis. Furthermore, you should also focus on other aspects of weight loss and health, such as getting the best sleep schedule and choosing the right type of food for energy and weight loss! To Sum It All Up When on a keto diet, you don't need to completely halt your workout routines. When you know what to consume and the types of exercises to do, you'll still burn calories and enjoy the benefits of exercise. Hopefully, this piece on how to exercise when you're in ketosis gave you an idea on what you should do! So don't wait and begin looking into the complete guide to bodybuilding on a keto diet today. For those who want to share their experiences or ask questions about working out, comment below. Your input will be much appreciated! Author’s Bio: My name is Layla and I’m a writer at Howtonight.com – lifestyle blog which mostly focuses on health and nutrition but we also publish articles related to pets, travel, and entertainment.Are you currently following a keto diet? While it’s got a ton of health benefits, one thing I didn’t like was the dreaded keto flu, which had me feel too exhausted to do my daily activities or exercise! But fear not; For those who are wondering how to exercise when you’re in ketosis, there are excellent tips you can follow. Not only will you have the energy to hit the gym but you’ll also improve your performance!

Wondering how? Read on to learn more about working out while in ketosis.

 

Why is it difficult to workout during a Keto Diet?

How-To-Exercise-When-You're-In-KetosisYou’re probably wondering: How can this high-fat diet affect your performance in the gym?

Our bodies require carbohydrates for energy. After all, it’s the primary source of energy for human bodies! Fat, however, is the secondary source. And since we restrict our bodies from carbs during a keto diet, the energy we require for working out will come from other sources, namely fat.

That’s why you may notice that you don’t have as much energy as you did working out before. This is because our bodies are used to consuming carbs for energy that once it’s restricted, it goes into a bit of a shock. And that’s when the keto flu happens!

 

So, is it dangerous to workout while in ketosis?

 

The answer is NO. Unless you overwork yourself or limit your carb or caloric intake too much, then there’s no worry. While your performance will be affected for the first two to three weeks, you can still get back up with the proper intake and rest. 

 

How To Exercise When You’re In Ketosis

 

Now that you know the limitations of your body during ketosis, how can one fight it to continue exercising? Here’s a short and informative guide to working out while in ketosis:

 

When Doing Aerobic Exercises

 

Workouts that last for over three minutes are considered as aerobic exercises. The best example is cardio such as walking, swimming, or football.

Expect a decrease in performance for the first three weeks of a keto diet. As much as possible, focus more on low-intensity aerobic exercises, which will have you burn fat efficiently. Brisk walking or light swimming is excellent for its health benefits and steady fat burn. Follow a consistent routine of cardio that lasts 30 minutes a day, three to four times per week.

 

How to Improve Performance For Anaerobic Exercises

Anaerobic exercises are workouts with shorter bursts of energy, namely coming from weight training or HIIT. Just like aerobic exercises, the primary source of fuel for this is carbs, so fat alone won’t give you enough energy to reach your best performance.

With that being said, there are still ways on how you can maintain your performance. You will require a carb-loading phase, having an intake of about 25 to 50 grams of carbs an hour before you exercise. You may also want to consider having one or two refeeding days where you have a higher intake of carbs than other days.

For example, during days you work on your muscles, consume 50 grams of carbohydrates. During off days or when you do aerobic exercises, you can consume a lower amount to balance your carb intake, such as 15 to 20 grams a day.

When choosing carbs to consume during your workout days, focus on quality! Go for easily-digestible carbs or consume whole grains, beans, or fruits, which give you enough nutrients and better energy compared to pastries or processed sugar. The latter may result with you losing energy faster, AND it’s laden with extra calories that reverse the effects of ketosis!

 

Take Note

 

If you ever feel dizzy or have an irregular heartbeat while you exercise, then stop immediately and take a rest. Feeling both of these symptoms may mean dehydration or an electrolyte imbalance so remember to hydrate while you work out.

When you’re starting a keto diet, give yourself one or two weeks before you get back to maximum performance. If you feel the effects of keto flu, then focus on getting more sodium and electrolytes in your body. Drinking broth and staying hydrated is a must during the initial phase to reaching ketosis.

Furthermore, you should also focus on other aspects of weight loss and health, such as getting the best sleep schedule and choosing the right type of food for energy and weight loss!

 

To Sum It All Up

 

When on a keto diet, you don’t need to completely halt your workout routines. When you know what to consume and the types of exercises to do, you’ll still burn calories and enjoy the benefits of exercise. 

Hopefully, this piece on how to exercise when you’re in ketosis gave you an idea on what you should do! So don’t wait and begin looking into the complete guide to bodybuilding on a keto diet today.

For those who want to share their experiences or ask questions about working out, comment below. Your input will be much appreciated!

Author’s Bio:

My name is Layla and I’m a writer at Howtonight.com – lifestyle blog which mostly focuses on health and nutrition but we also publish articles related to pets, travel, and entertainment.

Useful Links
Keto Diet Plan
Ketosis Exercise Video
See more

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407977/
https://en.wikipedia.org/wiki/Ketogenic_diet
https://www.ncbi.nlm.nih.gov/pubmed/23801097/
https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/bmb.2005.49403304246
https://www.diabetes.co.uk/keto/
https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00027/full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4212585/

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