How To Exercise Properly While On Keto Diet
A keto diet involves a multi-pronged approach such as changing up a person’s diet composition, daily routine, and the like. Many swear by its alleged effectiveness, claiming that it would burn fat as a fuel source, and send the body into ketosis. This is said to be true when done with the proper exercise.
This might make you want to try it, too. After all, weight loss, increased stamina, and fewer blood sugar swings are some of its claimed benefits you can enjoy. Trying supplements, like Exogenous Ketone Powder, may also help you get through the ketosis process and get better results.
What Is Keto Diet?
Keto is a high-fat, moderate-protein, low-carbohydrate diet plan. For some, this is also the most popular diet plan out there right now.
Being on a keto diet means you make slight adjustments to your meals and eating habits. This includes choosing lower-carb bread and meat rather than the higher ones to burn fat. It also involves cleansing the body of its accumulated glycogen, removing fats and the stored alcohol in the liver. It’s believed to keep insulin levels regular.
If you’re wondering what are the reasons behind keto’s massive popularity, it might be because aside from its purported weight-loss benefits, it’s also believed to be one of the effective ways to control abnormal bodily sugar levels.
Ways To Exercise While On A Keto Diet
To be able to maximize keto’s reported benefits to the body, one should be able to properly practice its guiding principles. Sticking with a strict meal regimen, controlling one’s urges, and the like are just some of them. Additionally, one aspect that one should focus on too is how to do proper exercise that fits in the keto diet.
Because of keto’s focus on low-carb and high-fat food consumption, many individuals believe that exercising while on a keto diet needs meticulous planning. In fact, the truth is quite the contrary. There are many exercise routines out there that are said to be effective to practice alongside the other aspects of the keto diet. Read on to find out more about them.
- Engage In Flexibility Exercises
Another type of exercise that you can try while on a keto diet is flexibility exercises. Famous examples of these are yoga and Pilates.
Pilates is a series of exercises that are considered basic stretching exercises for the body. Their primary goal is to activate the abdominals and the back muscles.
Yoga and other post-workout exercises can also help you become more flexible while on a keto diet. Doing this can help you avoid injury caused by muscle shortening from inactivity over time.
- Steady State Workouts
Due to the limited amount of carbohydrates in a person’s keto diet, they may have very little fuel to get through their entire day. This lack of fuel makes the body unfit for demanding anaerobic exercises, such as High-Intensity Interval Training (HIIT). However, this doesn’t mean that you can’t go for other activities.
Aerobic exercises, such as walking, biking, and cycling for over 30 minutes, might be good alternatives. These low-intensity exercises are excellent ways to shed off unwanted fats and keep an optimal weight.
- Go For Strength Training
Building muscle is fantastic, but some may still want to improve their body structure. This can be accomplished by following a low-carb, high-fat diet, which, as mentioned, refers to keto.
People who follow a keto diet are said to lose more body fat than people who consume carbs daily. Many of those who attempted it also found that their fat mass and visceral adipose tissue decreased after a few weeks.
What exactly can you include in strength training? Any movement that makes the muscles work faster than average is referred to as a strength workout. Its primary purpose is to improve the strength, scale, control, and stamina of your muscles. Dancing, resistance bands, stair climbing, hill walking, heavy lifting, swimming, push-ups, sit-ups, and squats are among these exercises.
Common Problems While Exercising
Despite the given exercises above, there are still a few things you might encounter when exercising while under a keto. This section also provides simple ways on how to solve them.
- Craving For Carbs
One of the many downsides to a keto diet while in exercise is its stringent limit on your carbohydrate intake. Carbohydrate products, including rice, bread, pasta, and regular potatoes, are all included on its forbidden list.
Therefore, when craving a carb fix, your options are immediately limited. This can be a very frustrating factor that pushes some to improperly consume carbs while on keto. This reaction can cause dehydration and dizziness.
- Preference For Higher-Intensity Work Out
If you prefer higher-intensity exercise, and you do it frequently in a week, the keto diet modification might be for you. You can do this by using a keto calculator to figure out the macronutrients that may support your weight loss journey and calculate what your body needs. This step provides you with an advisable carb intake without losing the diet’s benefits.
Conclusion
While the Keto diet is relatively straightforward, many aspects of keto-friendly living can make things a little tricky if you’re not careful.
Following the given suggestions may not only be helpful to experience the real effects of the diet but may also be crucial to keep you sticking with your exercise routine, as well. For optimum results, read out to your trusted medical care provider to help you in your keto journey.
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