How Exercise will help you on the Keto Diet?

The well-known formula of eating less and exercising more to lose weight is outdated, untrue and unsustainable.

What you eat matters, and the ketogenic diet is one of the tools for weight loss where this is most prominently visible.

Exercise promotes lean muscle building, greater bone strength and improved stamina and stability. Exercise also uses up your glycogen stores, helping you get into ketosis faster. So look at exercise as tool to achieve these benefits rather than solely to lose weight.

4 Types of Exercise in Ketosis

• Aerobic exercises: Cardio. Lasts over three minutes to raise your heart rate. Lower intensity, steady-state cardio is fat burning, making it very friendly for the keto dieter.
• Anaerobic exercises: HIIT or weight training to build muscle. Intense, short bursts of energy to promote strength and speed. Carbohydrates are the primary fuel for anaerobic exercise, so fat alone can’t provide enough energy for this type of workout.
• Flexibility exercises: Yoga and stretches, for improving muscle and joint movement, and preventing injuries from the shortening of muscles over time.
• Stability exercises: Core training, Pilates, balance exercises, yoga. Improves alignment, balance, muscle strength and movement control.
When you’re in ketosis, the workout intensity matters:
• During low-intensity aerobic exercise, the body uses fat as its primary energy source.
• During high-intensity aerobic exercise, carbohydrates are normally the main energy source.

This is why you take your activity level into account when calculating your macros. When you start out on the ketogenic diet, the SKD (standard ketogenic diet) may not be enough to fuel your workouts.

Use the targeted ketogenic diet (TKD).

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Targeted Ketogenic Diet and Fat Adaptation

In the TKD, you eat 15 to 30 grams of fast-acting carbs, like fruit, within 30 minutes before your workout and/or within 30 minutes after your workout.

This provides your muscles with the proper amount of glycogen to perform during training and recover afterward. The carbs you consume are used directly for this purpose and prevent the risk of getting kicked out of ketosis.

The good news is that the longer you stay in ketosis, the more your body becomes fat-adaptive and more efficient at burning fat for energy, a natural process that your body becomes lazy at when constantly supplied with carbs.

Benefits of Exercising While In Ketosis

Far from hindering workouts, ketosis adds benefits to exercise that enhance its help for overall fitness and weight loss.

In one study, compared to those who ate a high-carb diet, ultra-endurance athletes who ate a low-carb diet for an average of 20 months burned 2-3 times more fat during a three-hour-long run.
In the same study, the low-carb group used and replenished the same amount of muscle glycogen as the high-carb group.

Being in ketosis might also help prevent fatigue during longer periods of aerobic exercise. And ketosis has been shown to help with blood glucose maintenance during exercise in obese individuals.

As mentioned above, the power of keto-adaptation helps low-carb dieters perform better in all forms of exercise with less carbs over time.
Avoid overtraining. Overtraining raises your cortisol levels. Cortisol, the stress hormone, makes your body think you’re in fight or flight mode, raising your insulin and blood sugar, not something you want on keto.

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Exogenous ketones are ketone supplements that help your endogenous (internal) ketone production and simultaneously provide you with instant energy when you need it.

They help your body enter ketosis by priming you with ketones, telling your body to switch to that energy source instead of glucose. They put you on a steady fat burn and give you energy to burn even more glycogen through exercise.

Exogenous ketones are an effective tool for for weight loss because they help you with workouts and during fasting, give you a clean energy boost and fill you up with ketones, are great for exercise performance and satisfy your hunger without breaking your fast.
You may have heard someone say they have to force down ketones because they taste awful.  We explain why they often do, and that’s a large part of why Perfect Keto was founded: to make ketones more accessible (i.e., delicious) to everyone.

To demonstrate, currently Perfect Keto Base comes in Chocolate, Peaches and Cream, Vanilla and Coffee flavors. Perfect Keto Perform Pre-Workout comes in a refreshing lemon flavor.

To use ketones for fat burning:

Take one scoop of Perfect Keto Base anytime in between meals for constant fat burning.

To use ketones to get into ketosis (or get back into it after a cheat day):

Take ½ a scoop of Perfect Keto Base whenever you want to get into ketosis quickly and/or right after a meal that’s heavier on carbohydrates than usual.

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To use ketones for energy during the keto transition or fasting:
Before a workout that will be 45 minutes or longer, take a full scoop. Then take another ½ of a scoop for every hour exceedingtwo hours of continuous work you do. You can take either Perfect Keto Base or Perfect Keto Perform Pre-workout. Note that it’s not advised to do heavy workouts while transitioning to keto or during your fast.
To understand keto 2.0, let’s quickly refresh your understanding of the original ketogenic diet plan. Keto is an ultra low-carb diet that focuses on increasing your fat intake to the point where your body uses fat for energy, explains Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

Everyone’s body and approach to the diet is slightly different, but that usually means you strive to get 60 to 75% of your calories from fat, 15 to 30% of your calories from protein, and 5 to 10% of your calories from carbohydrates.

As a result, using a 2,000-calorie diet as an example, keto fans usually try to have no more than 50 grams of carbs a day, with some aiming for an even lower amount. (To put that in perspective, a medium-sized apple has 25 grams of carbs.)

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The goal of all of this is to go into a state of ketosis, where your body doesn’t have enough carbs to use as energy, Keatley says, so it starts burning through fat instead. At this point, that breakdown of fat also produces compounds called ketones (which is ultimately where the diet got its name from). This high fat intake is also highly satiating, so people who follow keto to lose weight are able to do so without feeling hungry.

But keto 2.0 takes a more laidback approach.

There are no “rules” with this modified version of keto, but one dietitian points out that keto 2.0 followers would generally try to get 50% of their calories from fat, 30% of their calories from protein, and 20% of their calories from carbs. As a result, you could have 100 grams of carbs daily on a 2,000 calorie keto 2.0 diet, Keatley says, or double the amount.