A proper diet and an exercise
regime are the balance you need in order to maintain a healthy lifestyle.
Though this may seem close to impossible when you just start your keto diet,
due to some of its early side effects, it is important to try to include working
out as much as possible. Keep in mind that your keto flu will pass much faster
if you take an exogenous ketone like Keto Activate, but that you should try to make a habit of exercising
on a daily basis nonetheless.
Once this infamous period passes, and your body gets used to
producing ketones and using them as its primary source of fuel, your energy
levels will not only boost — they will skyrocket! This is the perfect time to
start exercising on a more serious note, and find what works best for you.
The most important thing to keep in mind when speaking of
exercising while on any of the ketogenic diets is that you must make sure to
eat enough to keep you going. Keto diets are known for their
appetite-suppressing effect on our bodies, which will fool you into thinking
you are full and that your body does not need any more food to keep going.
This is something to be aware of, because while you
exercise, you are depleting your glycogen stores, but if you do not eat enough
food, your liver will not have the fats it needs to produce an optimal amount
of ketones!
This also goes for fats — you definitely must make sure that
you are eating enough fats. If you fail to do so, your muscle mass will be at a
loss and you will be feeling extremely hungry all of a sudden. Keep in mind
that your body is now a fat/protein-fueled machine, and that if you do not eat
enough fats in substitute for carbs, you will be feeling extremely tired and
may actually be at a risk of not being in ketosis anymore.
As for your exercise regime, you have probably already heard
that keto diets and high-intensity workouts are not a great match. There may be
some truth in that statement — if you do not know how to combine them, that is!
Of course, you’ll have no problems with low-intensity
training that may include yoga, cycling, walking, etc. These would be a great
choice for you if you are still in the state of the keto flu, and you cannot
even imagine yourself doing any exercises with a higher intensity. On the other
hand, once your keto flu passes, you will be left with a widespread choice of
workouts!
You may want to get into sprinting, CrossFit, rowing,
jumping rope or whatever suits you best. Cardio will become the number-one word
in your keto dictionary from now on, due to its moderate intensity. It matches
ketogenic diets perfectly! Take on swimming, running, cycling, aerobic or any
recreational sport!
The best thing about combining keto diets with exercise is
that they allow you to spend even more time exercising without getting tired.
They boost up your energy levels and make your workout a breeze!
Of course, if you’re starting your exercise regime, make
sure that you gradually increase your workout time. Don’t overdo it in the
beginning, but first try to maintain about 50 percent of your max heart rate
for about 10 minutes, and they increase these numbers over time.
Cardio is a great choice for people trying to get fit and
healthy while including all of their muscles in their training. On the other
hand, not everyone is a fan of cardio. Weight-lifting may be the perfect choice
for this type of dieters.
Our tip for you if you take up lifting weights, is to try to
include five or more sets of five reps per exercise in the beginning, because
lower set reps will help you gain muscle more easily. If you are going for a
higher number of sets, make sure to increase your carb intake a bit. The
cyclical ketogenic diet will be able to help you in this case!
Another thing you should also do to improve your physical
performance is to get some no-carb supplements. They will help you maintain
optimal energy levels and provide you with enough ketones to keep you going
through your workout. Get some creatine, MCTs or exogenous ketone supplements,
and you’ll be good to go!
Well, knowing that you still have loads of choices when it
comes to exercising on a keto diet must be a relief, right? The word of the day
when it comes to the keto diet is balance. If you can maintain balance in your
carbs, fats and protein intake, and find the perfect balance in your exercise
regime, you will be unstoppable!
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