how does exercise affect the keto diet

October 17, 2019 0 By William Morgan

Welcome to  another video in the KNOWLEDGE
series from Your Keto
One of the reason, I love the keto diet is
that by following this diet, I do not have
to exercise to maintain my weight.
You can successfully achieve your weight loss
goal without so much as adding an evening
stroll around the block to your daily routine.
However, many are interested in exercise or
have already established their exercise routine
and have concerns about macronutrients which
are; protein, fat and carbohydrates.
It’s essential to first establish a goal for
Is your goal:
• Getting healthier?
• Adding activity to a sedentary lifestyle?
• Increase endurance and stamina?
• Weight loss?
• Muscle gain? or
• Muscle tone?
There is an endless supply of reasons for
exercising, from heart health to intense bodybuilding.
The goal determines your macronutrient requirement
. Adding an exercise routine to virtually
any diet where there is a calorie deficit
will enhance weight loss results and improve
overall health.
Likewise, adding exercise to a diet with a
calorie surplus will enhance muscle gain and
improve performance.
When you add exercise to the ketogenic diet,
the body uses fat for energy at an increased
rate, and often the results are noticeable
in just a short period.
Types of Exercise.
There is a lot of confusion regarding the
nature of exercises one should or should not
do while on Ketosis.
“Should I carb-up before the workout or post-workout?”
is what a lot of people ask me.
The answer is both Yes and No.
It depends on the type of workout.
Aerobic Exercise or “Cardio” – These exercises
are longer in duration and of low intensity.
You are probably already doing Cardio if you
practice Walking.
Workout routines where you move your body
for three minutes or more without a break
is cardio.
Zumba and Dancing are good examples of cardio!
Aerobics usually do not require adjustments
to macros.
These exercises are fat-burning activities
and are ideal for weight loss.
Flexibility & Stability Exercise – Stretching
exercises, Yoga, Pilates and any balancing
routines make up this group.
These exercises are aimed at muscle tone while
still being low impact.
Wall squats while doing any number of bicep
curls with 5 lb weights is a good example.
These flexibility exercises work simultaneously
on the core, arms and legs.
Increasing carbs isn’t usually necessary for
such fat-burning activities.
Strength & High-Intensity Exercise – if
you are an athlete, bodybuilder, weight lifter
or someone who does Cross Fit, high-intensity
interval training (HIIT) you fall in this
These will need an increase in Carbohydrate
intake as these are carb-burner exercises.
How to adjust the Macronutrients
for exercises.
While following a Ketogenic lifestyle, you
are most probably under-eating or overeating
while exercising.
A reason for weight gain or weight stalls
while on a keto diet is eating the wrong food
for the type of exercise.
Sometimes you don’t eat enough or are overeating
the wrong food.
Here is the Solution:
Don’t change a thing in your Keto diet for
If you feel sluggish after an exercise, eat
a healthy snack featuring good fats and a
little protein.
Something like a cream cheese spread on a
piece of ham and rolled on a dill pickle (ham
and pickle roll-ups) should work fine.
It’s okay to increase protein or even carbs
for flexibility exercises.
Make sure your choice of protein is right.
On exercise days, you may increase your protein
intake by 10-15 grams.
The extra protein helps to retain muscle mass
while still losing fat.
Half a bowl of Berries or few almonds is good
carb-up for stability exercise.
These small amounts of carbs gives a small
burst of required energy without taking your
body out of Ketosis.
Along with these cabs add-in some good fats.
Definitely get in additional carbs in your
keto meal  while doing High-Intensity workouts.
Start with 15 to 20 grams of extra carbs during
pre & post-workout, and you may make further
adjustments as necessary.
Fruits are the best option here as fruits
are considered to be fast-acting and clean
Your Next Step – Pay attention to your body.
We are all different.
What works best for me might not work for
Paying attention to your body is the best
advice I can give.
Listen to the body.
Feed it what’s necessary.
Sometimes there’s a period of adjustment until
you discover the right combination of macros.
Make good choices and enjoy the results!
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