Keeping your exercise regime the same as it was before you started your keto diet may require some adjustments, but it is entirely possible. You will see that, in time, you will be able even to improve it!
Ketogenic diets are entirely different from other diets you have tried out before, mostly because on other diets you start feeling hungry as soon as you finish your meal. Once you are on a keto diet, you will see that it has an appetite-suppressing effect on your body — making you feel full most of the time! This is one of its best and worst features when it comes to exercising at least.
Even though you do not feel hungry, your body will still need you to eat enough protein and fats to supply it with the energy it needs. So, while keto diets won’t make you feel starved, you should make sure to eat at least three times a day to reach optimal energy levels.
If you are a beginner in both exercising and keto diets, you should make sure that you reduce your carb intake gradually. This will help you avoid some of the side effects that usually occur in the first weeks of ketogenic diets. You will want your body to get used to the reduced carb intake, instead of implementing such an aggressive change all of a sudden.
Your body will thank you for it, because you will either completely avoid the infamous keto flu, or you will at least alleviate some of its side effects that may include diarrhea, insomnia, irritability, nausea, inflammation, and other unpleasant downsides of starting off your keto diet. If you follow these steps, you will be able to start working out at the same time you start your diet, and you will feel fabulous doing it!
However, if you are already experiencing keto flu, you will be glad to hear that once it passes, you will be feeling better than ever! Once your metabolism gets used to its new primary fuel source (ketones), your energy levels start boosting up, which then results in optimal physical performance.
You will be ready to take up any exercise, and have more energy than before!
But when it comes to improving your existing exercise regime, the number-one tip you will want to listen to is that you should adjust the type of your exercise routine to the most appropriate form of the three keto diets to go with it. This may be the best, if not the only, way for you to make sure that you have enough energy to keep you going through your workout.
High-intensity workouts require a slightly bigger carb intake than the standard ketogenic diet allows. Keep in mind that SKD enables intake of 20-50 grams of net carbs a day, whereas the other two types of keto diets will allow you to increase this amount a bit.
Targeted ketogenic diet (TKD) and cyclical keto diet (CKD) are probably the best choices for you if you are looking to maintain your exercise regime while staying in ketosis. TKD allows an intake of up to 50 grams of net carbs before and after your workout, whereas CKD requires five carb-free days a week, but will enable you to eat carbs two days a week. These two ketogenic diets are perfect for athletes and bodybuilders because they provide you with optimal energy levels, and help your muscles recover after your workout.
To sum it up, the most important thing in improving your exercise regime when on a ketogenic diet is the food you eat! You probably didn’t see this one coming, but this is the best way to improve your training because proper nutrition will give you enough energy to keep you going while you work out. It will help you train for more extended periods of time without getting tired!
The three types of keto diets can be perfectly combined with any exercise — you need to understand your body and its needs.
Another important thing is to make sure that you are eating enough protein to sustain optimal energy levels while you workout.
You can also start using some keto-friendly supplements such as creatine, exogenous ketones or MCT-based supplements. They will surely help you on your way to an improved exercise regime because they can provide you with a sufficient amount of ketones while you work out.
Overall, your diet dictates how well your exercise is going to go. All you have to do is make sure that you are following your diet plans, and the results will follow!