The keto diet is gaining favor with millions of people from around the world mainly because it allows them to lose weight without much exercise. However, if you are among the fitness enthusiasts that are looking to maintain their exercise regime while on the Keto diet, then you need to reconsider how you go about the exercise. With that said, you can get the ultimate guide to keto, that will help you understand how to get into ketosis without making much adjustment to your exercise regimen.
In this article, we look at 7 actionable tips for improving your exercise regime when you go into a ketogenic diet. Read on to the end to get insights on how to work out while on a keto diet and still get maximum benefits.
Create A Meal Plan
Unlike most diets, the keto diet offers a wide variety of foods that are not only scrumptious but also nutritious that adds the necessary energy for your workouts. While on the keto diet, your body breaks down energy much slower and you will not feel as hungry compared to when you are working out on a high-carb diet.
However, one thing to keep in mind is that you will eat more food when you exercise since your energy levels get depleted much faster. With a meal plan, you ought to prepare the meals and have them ready whenever you need an energy boost, especially before and after a workout.
This will not only come in handy when the cravings strike, but it will also help you stay in ketosis. With that said, you need to watch out for your daily carbs intake; better yet, you can find how much carbs you need to take here.
Do Not Eat Too Much
Several online sources show that the keto diet affects your exercise regime, and for most fitness enthusiasts, they make it up by eating more food than usual to make up for the absence of carbs. When planning your meals, ensure that you map out the best times to eat. However, the trouble comes in the fact that you will be suffering from carbs withdrawal.
There is a strict regulation surrounding the keto diet and you need to eat the proper macronutrients that will ensure that you get the energy for your exercise regime. To be successful, you need to try intermittent fasting. Eating too much could get you out of ketosis especially if you surpass the recommended grams per day.
Dial Back on Intensity in the Beginning
When you make the switch to the keto diet, you will need to lay off your high-intensity workouts for a few weeks. This is especially important if you are used to eating a medium to a high carb diet. The trouble with high-intensity workouts is that it will increase your lethargy and make it harder to recover. It is best that you stick to low-intensity workouts such as indoor cycling and aerobics and not more than three times a week.
The keto diet will make you prone to dehydration since your body is working harder to excrete waste products. This makes it important that you be mindful of the amount of water you are drinking in order to remain healthy while your body is in ketosis.
Dehydration is one of the biggest causes of ‘keto flu’ especially during the first few weeks of going into a keto diet while still keeping up their exercise regimen. Drink a lot of water, not only during your workouts but also during the day as well. It is recommended that you take at least 8 glasses of water and more during the days you will be working out.
Take Rests In Between Your Workouts
While dialing back on the intensity of your workouts is recommended when you go into ketosis, you should not compensate by going for longer periods than normal. Whenever possible, take breaks between your workout sessions and at least six hours of sleep every night. This will allow your body enough time to rest and recover since it takes longer for your body to recover while on a keto diet.
Work with A Personal Trainer
After you get into a keto diet, it will be much harder to stick to your exercise regime and it will be demoralizing as well. A personal trainer will help you schedule your exercise regime and ensure that you are getting the maximum benefit from your workout. For example, you will need to balance your light and heavy intensity workouts to help you get back to your normal exercise regime as soon as possible.
A personal trainer will also help you stick to an exercise routine that will help you work different muscle groups. Despite there being a multitude of home workout routines, a personal trainer will help you get the right amount of exercise as well as be a source of motivation.
Listen to Your Body
This is not only crucial when you start on a keto diet, but it is also essential when you are trying to stick to your exercise regime. Your health is the most important and no matter the amount of goals you want, and it is the most important thing you need to do. Some people experience dizziness and sometimes feel overly exhausted, and this is a result of the change in the amount of carbs you take in every day. In order to get your exercise regime right, always listen to your body.
Starting on a keto diet is not easy, especially when you need to keep up with your exercise regime. To help you get back to your exercise regime, you will need to read on a guide to keto, and you ought to stay healthy by avoiding drugs and excessive alcohol, at least during the first few weeks.
Visit Konscious Keto for all that you need to know about getting into and staying in ketosis. The change will not be easy, but with the tips above, you will get back to your exercise regime in no time.