If you’re on the keto diet, you may be wondering if and how you can exercise. And if you’re an exerciser, you may be wondering if the keto diet is for you. There are a lot of myths out there about keto and exercise – so let’s set the record straight! In this article, we’ll discuss how to do keto and exercise together, what to expect, and how to make sure both your workout and your diet are as effective as possible.
First things first – yes, you can exercise on a keto diet! In fact, many people find that their performance in the gym actually improves when they’re in ketosis. That’s because when your body is burning fat for fuel, it has more steady energy levels and fewer blood sugar fluctuations.
However, exercise can also kick you out of ketosis. If you do intense exercise for more than an hour, your body will start to burn glycogen (sugar) for energy instead of fat. This is perfectly normal and nothing to be concerned about – but it does mean that you may not be in ketosis for the rest of the day or night.
Still, there are ways to minimize this effect. First, make sure you’re well-fueled before you work out. Eating a high-fat, low-carb meal or snack before exercise will help your body to burn fat during your workout. And second, try to do shorter, more intense workouts rather than long, slow ones. HIIT (high intensity interval training) and other types of interval training are great for people on keto because they help you to maintain ketosis while still getting a great workout.
Finally, remember that you may need to eat more carbs on days when you exercise. If you find that your performance suffers or that you feel fatigued after working out, consider adding some carbs back into your diet on those days. Just be sure to choose healthy carbs like fruits, vegetables, and whole grains.
With a little trial and error, you’ll find that keto and exercise can go hand in hand. Just be patient, stay flexible, and listen to your body – it will tell you what it needs!