A Beginner’s Guide to the Keto Diet and Working Out
Start Your Journey To Ketosis
The keto diet is a great way to achieve optimal health and feel great every day. But whether you’re simply interested or already a diehard fan of this diet plan, you may be wondering about how exercise can come into the mix.
Are certain exercises better than others when you’re in ketosis? Do you really need to exercise at all?
Keep reading for answers to these questions and more, as well as a thorough explanation of the ketogenic diet in order to gain a better overall understanding of how ketosis and exercise relate. Let’s get started!
What Is the Keto Diet?
So, what is this diet and how does it work? Let’s break it down.
At its core, the keto diet is a low-carb diet. This means staying away from grains, sugar, fruit, and tubers (potatoes and yams).
It’s a very fat-centric diet, with an intake of around seventy percent fats, twenty-five percent proteins, and five percent carbs. People who eat this diet aim to induce a state known as “ketosis”.
What Is Ketosis?
When our body’s food supply or when you are consuming low amounts of carbohydrates, it enters into the natural state known as ketosis. The breakdown of fats in the liver produces ketones, which are used as fuel for the brain and body.
So, why is ketosis something to be sought after and what are its benefits? Let’s discuss what happens to your body when you eat carbohydrates to better understand.
When you consume a high-carb item, your body produces both insulin and glucose. The glucose will be used primarily for energy, and the unneeded fats are then stored.
But when you lower your carb intake, the body enters a metabolic, keto-burning state. This way, less fat is stored and more fat is burned.
It is also said that this diet may provide improved mental clarity, energy, blood pressure and cholesterol levels, and can even clear up acne.
Can Exercise Fit Into a Keto Lifestyle?
So, can a keto lifestyle and an active lifestyle go hand-in-hand? The short answer is- yes. But you shouldn’t just begin any old exercise regimen. There are a few things to keep in mind in order to achieve the best results.
Let’s break it down. There are four different types of exercise during ketosis, and each fits into a keto lifestyle differently.
These exercises stretch out your muscles, improve your range of motion, and support your joints. This can prevent injuries. A great way to perform this sort of exercise is by stretching after a workout or doing some yoga.
These exercises are what we use to train our cores and improve our ability to balance. This aids proper alignment, movement control, and muscle strength.
High-intensity interval training and weight training are considered anaerobic. These exercises use short bursts of energy and carbs are the primary fuel.
These exercises are low-intensity and fat-burning, also known as cardio exercises. Examples include sessions on the elliptical or long walks.
Which Exercises Are Best to Pair with Keto?
So, which of these four exercise types are best for the keto diet lifestyle? Well, cardio exercise goes hand-in-hand because it burns fat, which is the primary calorie source in a keto diet.
So any kind of cardio exercise is a great choice! And on top of weight loss, cardio workouts may also provide your body with numerous other benefits like improved brain function, skin clarity, muscle workload adaptation, relief of anxiety and stress, and a better night’s sleep!
Pair cardio with some stretching and stability exercises and you’ve got yourself a great keto-friendly workout plan. Just make sure to keep the intensity low!
At the start of your diet, anaerobic exercises like lifting weights may be difficult because these exercises rely on burning carbohydrates for fuel, which your body won’t have much of. This doesn’t mean you can’t lift weights- it just may be a bit harder at first!
How to Adjust Your Keto Diet for Exercise
If you enjoy a more rigorous exercise schedule than just a few low-intensity days of per week (like weight lifting or sprinting), you’ll have to adjust your ketogenic diet to accommodate. Here’s how.
Try eating around fifteen to thirty grams of “fast-acting” carbohydrates, like fruit, within a thirty minutes window before your workout and after it. This will give your muscles just the right amount of glycogen to complete the workout and recover from it, ensuring that your body doesn’t leave ketosis. Your body will only use these carbs for the workout!
Other than that, you can continue to eat your normal ketogenic diet for the remainder of the day. Because you are engaging in a workout that burns mainly carbs instead of fats, this is the main adjustment needed.
What Is Keto Adaptation?
When you first begin to live a keto diet lifestyle, your body will experience a period of adjustment (use our quick tips for guidance during this period). This adjustment will last around two to three weeks while your body gets used to using fats for fuels instead of carbs.
After this adaptation takes place, you can expect your exercise performance to be enhanced. Because your body is turning to fat for fuel, it may make exercise more difficult at first. But once the adjustment has taken place, the body will more efficiently burn fat during exercise.
Your workouts will become turbo-charged!
In conclusion, exercise and working out have a very healthy place within a keto diet lifestyle. A traditional ketogenic diet works very well with low-intensity cardio, like working out on an elliptical, walking, or gentle biking. This diet can also be altered to allow for higher intensity workouts like sprinting or weightlifting.
Adding exercise to your keto lifestyle can provide many benefits and is encouraged! Especially if you already enjoy working out- nothing you love needs to be sacrificed in order to feel great while becoming a fat-burning machine.
Want to know more about this diet or have any questions at all? Check out our keto meal delivery menu sourced from regenerative agriculture and organic ingredients. We will deliver nutritious and delicious keto meals to your door. We’re here to help your keto diet, anytime.
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