Working Out On Keto Diet: What You Should Know
Being on the keto diet puts your body in a ketosis stage where the fat is utilized for energy as opposed to running on carbohydrates. The diet has a range of health benefits and is often praised for boosting energy, improving PCOS symptoms, and lowering blood sugar in diabetics. But can working out at home. outside or in the gym affect your keto diet?
Going to the gym and working out for the first time can feel intimidating. After all, you are entering a new world where your physical strength will be put to the test. But incorporating training into your daily routine, alongside a solid keto diet plan, is a powerful way to improve your mental and physical health. Training will not only help you keep the pounds off but will also assist you in maintaining the desired physique by building lean muscles. But what happens to your body when you combine the keto diet with strength training?
YOU’LL GET THE KETO FLU
The keto flu is not the actual flu but does have similar symptoms, hence the name. You will experience it at the beginning of your keto journey when your body starts to adjust to the internal changes. And while you’re bound to feel it, the intensity level will vary. As your body goes into a state of shock, you will experience a range of emotions, including fatigue, nausea, headache, or body aches, sometimes at the same time. Unfortunately, the unpleasant feeling will return when you first start working out on keto. With carbs no longer being your fuel source, your body will need time to adapt to the changes. Fuel your body with the right nutrients to ensure it heals correctly after a workout. The flu generally lasts for up to a week but can in some rare cases, continue for a month.
YOU WILL STRUGGLE TO FIND THE MOTIVATION TO TRAIN
When your body is experiencing the keto flu, going back to the gym and working out may not be a priority. But unless your body is in such a weak state where you absolutely have to rest, you should continue to train to help it adapt to the changes. If you’re on medication that you believe can affect your training ability, consult with your doctor before starting your workout.
BOOSTING YOUR PERFORMANCE WITH CARDIO WILL BE CHALLENGING
A change of diet will affect your gym workouts. Cardio workouts, particularly high-intensity interval training (HIIT), all require quick bursts of energy. With less stamina, you will find yourself getting tired faster. Instead of going straight for the HIIT sessions, ease yourself in by switching to low-intensity workouts like yoga and jogs before going back to your usual routine. Before running to your nearest gym, make sure you’re not operating on an empty stomach. Have a filling keto breakfast or lunch or some keto snacks before your workout. The best way to stay prepared is by planning ahead. Meal prep days before to create a keto diet plan that consists of a range of keto recipes.
PROTEIN IS EVERYTHING
While high fats and low-carb keto foods are essential parts of the diet, protein is what will prevent you from losing muscle mass. If you’re planning on being a frequent gym visitor, you will need to consume enough to maintain muscle mass. However, too much protein can also have a negative effect if you’re trying to lose weight. When you consume too much protein in a short period, it can turn into glucose, which can kick your body out of ketosis.
UP YOUR CARB INTAKE IF NECESSARY
According to a Harvard research study, your carb intake on a keto diet should be between 20 to 50 grams per day. But if you’re highly active and take part in high-intensity sports, consider increasing it and balance it with your workout time.
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MORE YUMMY KETO COOKING RECIPES TO TRY
We have 70+ keto breakfast, lunch, dinner, dessert and snack recipes to choose from.
All of our recipes or keto meal ideas are delicious, once you have tried them you’ll want to make them again and again. By mixing or swapping carb-heavy ingredients with a keto alternative, you can enjoy some of your favorite cuisines without feeling like you’re missing out.