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Exercising and Keto Diet: Six Things You Must Know!

Exercising and Keto Diet: Six Things You Must Know!

Do you workout to keep yourself fit and healthy? Do you also intend to follow a keto diet plan for beginners to reach your ideal weight? If so, you must need to know that following a keto diet will certainly affect the way you exercise. Some exercises will be way more challenging as compared to steady-state, low-intensity exercises. 

But this shouldn’t be an excuse for you to completely rely on a keto diet for weight loss. You need to find the right balance between your diet and the type of exercise. This is possible only when you understand how a keto diet changes your body from the inside and how that impacts your overall ability to perform during your workout. 

In this blog post, we will discuss the same and tell you six important things you should know about exercising when you are following a keto diet. So, let’s get started!

  • High-intensity exercises can be incredibly challenging

If you are a fan of doing HIIT, you already know that each exercise requires a short yet intense burst of energy. This energy is usually retrieved by burning carbohydrates as they are the main type of fuel your body uses. But here’s the catch when you are on a keto diet!

A keto diet reduces the amount of carbohydrate intake and shifts your body to use fats as fuel for the body. And it is challenging for the body to burn fat so quickly to provide these short, intense bursts of energy during HIIT. The end result is reduced performance and feeling drained while doing HIIT. This might decrease your motivation to workout but don’t fall for it! 

Instead of doing HIIT, you can opt for low intensity, steady workouts that will still give you the required amount of movement and health benefits without draining your energy. 

  • Initial drain in overall energy

Whether you are working out or doing your daily chores, you might experience a sudden drain in overall energy. This effect lasts during the initial days because your body is trying to adapt to the new diet and the new way of creating energy. 

And as mentioned above, your body will learn to burn fat as fuel. However, the fat-burning process is less efficient, takes more time, and produces a lesser amount of overall energy in your body. So, if you are in the initial days of your keto meal plan, be ready to feel exhausted quickly. But the situation improves the longer you continue being on the diet. 

  • Boost fat burn

If you are following a keto diet to lose weight and burn fat, well, good news for you! A keto diet will help you burn more fat during exercise. Again, HIIT is not the type of exercise you should be doing while being on the keto diet. 

The fat burn is usually seen in people who like to do steady and low-intensity exercises such as cycling or light jogging. Such people will be able to burn more fat quickly. However, there is a drawback! You might experience reduced performance and a decrease in motivation to complete your exercise routine. 

  • Burn more calories

When you are losing weight, you want to ensure that you are consuming fewer calories than what you burn. And a keto diet will certainly help you achieve that! It has been observed that people who are on a keto diet tend to burn more calories as compared to people who follow a standard diet rich in carbohydrates. 

However, you need to know that the gram per gram calorific value of fats and carbohydrates differs.  According to USDA, 1 gram of fat has nine calories whereas 1 gram of carbohydrates has 4 calories. But when you add up the total calorie burn for the day, it is higher for people that follow a keto diet as compared to people with standard diets. 

  • Burning fat doesn’t mean losing fat

Sure, when you are following a keto diet, you burn more fat but that doesn’t mean you are losing fat! Let’s understand this in detail! So, when you are on a keto diet, your body is using fats as fuel but when you exercise, you necessarily don’tuse up all the burned fat. You still need to burn more calories if you want to lose weight.

This is also important to understand because most of your keto diet will contain fats, which means your body will accumulate more fats. So, to lose weight, you still need to be on a calorie deficit keto diet. Only then will you burn fat and lost fat at the same time while exercising. 

  • Maintain muscle mass rather than adding muscle

As you might already know that muscle mass is important to maintain the integrity of your bones and maintain a healthy weight. And if you are trying to maintain your muscle mass, a keto diet will be beneficial. 

However, if you are trying to bulk up and increase your muscle mass, you mustn’t follow a keto diet. The lack of carbohydrates and proteins will make it difficult to add muscles. Why so? Because your body stores the carbohydrates as glycogen in your muscles and uses them to strengthen the muscle and increase mass. Lack of the same will make it challenging. 

As you can see, being on a keto diet plan can affect the way your body responds to exercise. Yes, it does seem to be tricky to balance a keto diet and exercising, however, it’s not impossible! Make sure you follow a calorie deficit keto diet if you want to lose weight. Ditch your HIIT and follow a slow and steady workout routine such as cycling while being on the keto diet. 

Get more insights on the keto diet in our blogs at!

3 thoughts on “Exercising and Keto Diet: Six Things You Must Know!”

  1. Pingback: Five Food Items with Best Fats to Eat on Keto Diet

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