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Four ways to work out on the keto diet

As you’re going into ketosis, you’ll be reducing your carbs on a large scale, but as carbohydrates are your main source of fuel, most people wonder what exercise they can do while in ketosis.

While some people say that you shouldn’t exercise on the keto diet, it’s possible to keep yourself in shape while in the state of ketosis.

Back in the day, you were taught to eat less and exercise more to see some results, but the truth is you need to be keeping an eye on what you are eating.

When you are in ketosis, you are restricting carbs which stops your muscles from access sugar which your body heavily relies on.

When your muscles don’t have enough fuel (sugar in this case) the ability for them to take high-intensity impacts is limited.

Any high-intensity exercise over 10 seconds should be avoided as this is the point where muscles rely on sugar which is being restricted.

Pretty scientific stuff right…well for me the Keto diet is perfect as I am not a fan of exercising, but it does help you shed the pounds very quickly. Here are the four types of exercises you can do while in ketosis

Aerobic Exercises

You can call this cardio exercise only if you do exercise that lasts longer than 3 minutes. Exercises that have low intensity and go at a steady-state will allow you to burn fat, which is perfect while you are in a state of ketosis. It has also been proven that by simple going for a 15-minute walk is enough to see you into ketosis.




Anaerobic Exercises

This type of exercise is based on shorter bursts of exercises and usually involves training with weights or doing interval training at a high intensity. As you are in ketosis, the ketones produced will not be enough to sustain this workout so add a little more protein to your diet, and you’ll be good to go.

Flexible Exercises

These types of exercises are important for your joints and muscles to ensure they can be moved without any issue. You’ll prevent injuries by improving your flexibility. That’s why it’s important to warm up and cooldowns. Yoga is great for flexibility as it makes sure you can stretch all your muscles and joints.



To help you improve your alignment, movement control, and strength, balance exercises are your best option. The best exercise for this is the plant where your body is straight only supported by your elbows and toes. The longer you go, the better.

If you are new to the keto diet, you’ll become keto-adapted within two to three weeks. Once you have gone fast to the keto-flu stage, your exercises will become easy. This is due to your body learning the new way of burning ketones for energy.

The keto diet and exercising can drop the weight off you. However, the minute you feel dizzy or something is not right, stop and seek professional medical advice.

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