top of page
  • Chef Keto Keith

Exercising While on Keto

Doing exercise when you first start the ketogenic diet can be difficult if you don't have the proper foods in your system. As your body adapts to using fat for fuel you will feel like exercising is too tough. Taking it easy for the first month will allow your body to adjust. This is the time when you listen to what your body is telling you.

With a high intensity workout, carbs are the main sources of energy. Limiting the carbs can be challenging when exercising . I recommend taking a walk or doing low intensity movements on the aerobic machines at the gym. Although some research shows an energy increase while on keto, that depends on what you are eating and your nutrient levels.

Being on keto you should focus heavily on electrolytes. Has the body switch from using carbs for fuel to fat for fuel it loses a lot of minerals through urination, sweat and breath. A ton of water weight is lost during the first month on keto. This is why it is important to go slowly and seek out help.

Electrolytes are extremely important, they replenish vital minerals loss during sweating and urination. These minerals are responsible for many functions of the body. Heart health, bladder regulation, muscles, energy level, and brain functioning are some of the functions that relies on electrolytes. The amounts and types of electrolytes need daily are,

  • Sodium 3000-5000 mg

  • Potassium 3000-4000 mg

  • Magnesium 300-500 mg

  • Calcium 2,500 mg

Getting these minerals through foods are best. Choosing the right foods are also the most important thing to do while on keto. Organic, non-GMO and healthy fats will yield the best results with providing the body with the proper energy for exercising. Many of the clients that I currently coach were so misinformed. Before seeking out my services their diets consisted of prepackaged foods, unhealthy fats, and a large amounts of meats filled with hormones and chemicals. They complained about the issues their bodies went through and the difficulties they faced everyday. Many of the issues were mineral deficiency.

Some of the symptoms of mineral deficiency are'

  • Fatigue

  • Headache

  • Irritability

  • Brain fog

  • Sugar cravings

  • Difficulty sleeping

Having the correct start is vital. Once the body adjust to using fat for fuel and has the proper support from your food choices then exercising can be great.

Gaining muscle becomes very easy and does not require suffering.

To increase muscle you should pay close attention to the amount of calories consumed. Eating more calories then you burn with a workout routine will increase muscle while lifting weights. If you would like to be more detailed orientated with building muscle figure out your maintenance calories and increase calories by 20% on the days you lift weights. To obtain your maintenance calories you will need to track your caloric intake. This can be done by using an app. While you track calories, weigh yourself and the objective here is to figure out the amount of calories needed to not gain or lose weight. Whatever that number is increase by 20%. The average maintenance calorie for a male is 2000 calories and adding 400 calories will make this person daily calorie intake 2400 calories. This is obviously not the same for everyone. Your maintenance number depends on your normal everyday activity level. These extra calories along with vital minerals are required for weight lifting. Again listening to your body is key. Making the correct food choices is the idea, you can feel when your body is not balanced and now you have the information to make the adjustments.

Thanks again for reading and enjoy your lifestyle change.

2 views0 comments

Recent Posts

See All

I often use keto and paleo interchangeably. If I am at a party or any situation where it's impossible to stick to my keto plan, I do some adjustments with paleo. Paleo (Paleolithic diet, caveman diet)

The Kentogenic diet has become so popluar. Many people are getting fantastic results

bottom of page