How To Exercise On Keto: What You Need To Know About The Ketogenic Diet

The ketogenic diet, commonly known as the keto diet, has gained popularity over the years due to its potential health benefits, including weight loss, improved blood sugar control, and increased energy levels. However, many individuals who follow this diet often struggle with exercise due to the low carbohydrate intake.

The body needs time to adapt to using fat as a primary source of energy, and without adequate nutrition and proper exercise routines, workout performance can suffer.

In this article, we will show you how to exercise on keto, as well as tips to help you exercise safely and effectively while staying in ketosis.

What Is The Keto Diet And How Does It Work?

A ketogenic diet is a high-fat, moderate protein, and very low carbohydrates. This type of eating plan forces your body to rely on fat for energy rather than glycogen from carbs.

When there are limited options for glucose intake in the liver, the liver breaks down fatty acids into ketones – which then become the main power source for your brain and muscles instead of glucose.

Benefits of the Keto Diet

The keto diet has many potential benefits. Weight loss is the most common reason that people start a keto diet, but it’s also been shown to have other health advantages. These include:

  • Reduced hunger and increased satiety: One of the main reasons people like the keto diet is because they feel fuller for longer. This is partly due to the high fat content, which can help reduce hunger.
  • Improved blood sugar control: The keto diet can help improve your body’s ability to use insulin, which can lead to better blood sugar control.
  • Reduced risk of heart disease: The keto diet can help reduce your risk of heart disease by improving cholesterol levels and blood pressure.
  • Increased mental clarity and focus: The keto diet can help improve your mental clarity and focus by providing your brain with a steady supply of energy.

Best Exercises on the Ketogenic Diet

The ketogenic diet can be a great way to lose weight, but it’s important to find the right exercise plan to make the diet work best for you. Here are some of the best exercises to do while on the ketogenic diet:

1. Resistance Training

Resistance training, also known as strength training, is one of the best types of exercise for anyone on the keto diet. This type of workout helps build muscle mass, which is essential for maintaining a healthy metabolism and burning fat.

When you’re on the keto diet, your body is in a state of ketosis, which means it’s burning fat for energy instead of carbohydrates. Resistance training helps preserve muscle mass while burning fat, which is why it’s so effective for those on the keto diet.

Some examples of resistance training exercises include weightlifting, bodyweight exercises like push-ups and squats, and using resistance bands.

2. High-Intensity Interval Training (HIIT)

High-Intensity Interval Training, or HIIT, is a type of workout that involves short bursts of intense exercise followed by periods of rest or low-intensity activity. This type of workout has been shown to be highly effective for burning fat and improving overall fitness levels.

HIIT is a great option for those on the keto diet because it helps burn fat and build lean muscle mass while also increasing cardiovascular endurance. This type of workout can be done with a variety of exercises, including running, cycling, and bodyweight exercises like burpees and jump squats.

3. Yoga

Yoga is a great option for anyone on the keto diet because it helps improve flexibility, balance, and overall body awareness. This type of workout can also help reduce stress and improve mental clarity, both of which are important for maintaining a healthy lifestyle.

There are many different types of yoga, from gentle, restorative practices to more vigorous and challenging classes. When choosing a yoga class, it’s important to find one that matches your fitness level and goals.

4. Walking and Hiking

Walking and hiking are simple, low-impact exercises that are perfect for anyone on the keto diet. These types of exercises help improve cardiovascular health, burn fat, and increase overall physical activity levels.

Walking and hiking are also great options for those who are just starting an exercise routine or who have mobility issues that make other types of exercise more difficult.

5. Swimming

Swimming is a great option for anyone on the keto diet because it provides a full-body workout that is low-impact and easy on the joints. This type of exercise can also help improve cardiovascular health and increase muscle tone.

Swimming is a great option for those who want to add variety to their workout routine or who are looking for a way to stay cool during the summer months.

How To Exercise On Keto?

5 Tips To Exercise On Keto

Regular exercise is crucial for overall health, but for keto dieters, exercising on keto can be a challenge. That’s because your body needs extra time to adapt to burning fat as energy instead of carbs. It’s true that working out on a low-carbohydrate diet may be tough, but it isn’t impossible. Here are 5 practical tips on how to do a proper ketogenic diet and exercise program:

1. Increase Your Electrolyte Intake

When you’re on a ketogenic diet, your body tends to lose more electrolytes, such as sodium, potassium, and magnesium, due to the reduced carbohydrate intake. This can cause symptoms such as fatigue, dizziness, and muscle cramps, which can negatively impact your workout.

To prevent this, make sure to increase your electrolyte intake, either through your diet or supplements. Foods that are high in electrolytes include avocado, spinach, nuts, and fish. You can also try adding some electrolyte powder to your water to stay hydrated during your workouts.

2. Gradually Increase Your Exercise Intensity

When you’re first starting a ketogenic diet, it’s best to start slow with your exercise routine and gradually increase the intensity over time. Your body needs time to adapt to using fat as energy instead of carbohydrates.

Start with low-impact exercises such as walking, yoga, or swimming, and slowly increase the duration and intensity of your workouts. This will allow your body to adjust and reduce the risk of injury.

3. Consume Enough Protein

Protein is essential for building and repairing muscles, especially when you’re on a ketogenic diet. However, it’s important not to overdo it on protein intake as too much protein can kick you out of ketosis.

Aim to consume moderate amounts of protein, around 0.6-1.0 grams per pound of body weight, depending on your activity level. This will help preserve your muscle mass and improve your workout performance.

4. Time Your Carbohydrate Intake

While a ketogenic diet is low in carbohydrates, timing your carbohydrate intake correctly can help improve your exercise performance. Consuming a small amount of carbohydrates before and after your workouts can provide your body with the energy it needs to power through your workout and replenish glycogen stores.

Try consuming 15-30 grams of carbohydrates, such as a piece of fruit or some sweet potato, 30 minutes before your workout and 30 minutes after your workout.

5. Listen to Your Body

It’s important to listen to your body and pay attention to how you feel during and after your workouts. While exercise is essential for overall health, overdoing it can cause more harm than good, especially when you’re on a ketogenic diet.

If you’re feeling fatigued, dizzy, or experiencing muscle cramps, take a break and allow your body to recover. Also, make sure to get enough rest and sleep to support your workout routine and overall health.


The ketogenic diet can be a powerful tool for weight loss and overall health, but it can also be challenging to incorporate regular exercise into the routine. However, by following the tips outlined in this article, you can ensure that you’re getting the most out of your workouts while staying in ketosis.

By increasing your electrolyte intake, gradually increasing exercise intensity, consuming enough protein, timing your carbohydrate intake, and listening to your body, you can achieve optimal results and maintain a healthy lifestyle.

Remember to always consult with your healthcare provider before starting any new diet or exercise program, and make adjustments as necessary based on your individual needs and preferences.

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