Tailoring your exercise program to suit your goals and your keto diet is extremely tricky but not impossible. You can maximize each workout and stay in peak condition so long as you bear a few considerations in mind. Here’s a basic rundown of how to achieve and preserve fitness success on a keto diet.
1. Hope for the Best, Expect the Worst
Keto is unquestionably consistent and effective at helping you achieve noticeable weight loss, but the first stages of any keto diet are something of a wild card. When you switch your body’s preferred energy source from carbs to ketones, you experience intense carb withdrawal and “keto flu”. Keto flu feels like it sounds, with grogginess and stomach aches that can persist for days to weeks.
Since keto flu is inescapable and sometimes severe, the first few weeks of a keto diet are not a good time to try a new workout. Skip the advanced workout strategies for the time being, such as muscle confusion, supersets and pyramiding. It’s also a good idea to avoid high intensity exercise like HIIT or CrossFit. Instead, stick to moderate intensity workouts for the duration of your diet.
2. Smoke the Treadmill
Speaking of moderate intensity workouts, consider devoting the bulk of your workouts to cardio. Doing cardio on keto tends to help burn body fat at an accelerated rate, even if your cardio isn’t high intensity. Your body’s reliance on ketones results in more thorough fat metabolism for energy.
To fuel your workouts, add a keto-friendly pre-workout supplement. Keto-friendly pre-workout supplements deliver instantly available nutrients, mild stimulants and nootropics to keep you focused and energized during carb-depleted exercise. You can get started by perusing the keto pre-workout supplements reviewed at https://www.ketogenicsupplementreviews.com/keto-pre-workouts/.
3. Treat Yourself to Big Keto Meals
Inadequate caloric intake is the main culprit of failed keto diets. The keto diet requires you to abstain from carbs, an entire food group. That’s a lot of calories potentially lost. It’s essential to replace those calories with keto-friendly sources that can compensate for the lack of carbs. Keto tends to suppress your appetite, which might compel you to eat even less. Resist the urge to do so.
Not getting enough calories can leave you sluggish, easily distracted and fatigued. Since there are no carbs on your immediate horizon, you need to feed your body even more generously to give it the fat energy it needs and the sheer calories necessary to build/maintain lean body mass.
Per keto guidelines, help yourself to high quality protein and healthy fat sources, such as coconut oil, avocado, fish and grass-fed meats. Sufficient caloric intake from keto-friendly sources gives you a better chance of going into ketosis and assessing whether keto is working for you.
Take Cues From Your Body
Scientific studies and articles such as this provide useful information about the keto life, but your body always has the last say. After studying and applying what you learn, wait for your body to tell you how well keto works for you. If weeks go by and you still feel lethargic, dizzy and overwhelmed, it’s probably time to tweak your carb intake, modify your keto approach or ditch the diet entirely.