For individuals looking to burn fat or lose weight, the keto diet has long been one of the best ways to do so. However, if you’re already on the keto diet but aren’t satisfied with the results, then it is possible that your weight loss plan may not be as optimal as it could be.
In this post, we take a closer look at the role of exercise in the keto diet — and examine how combining the two can lead to vast improvements in keto diet effectiveness.
The Role of Exercise In the Keto Diet
The primary focus of the keto diet is on minimizing carbohydrate consumption, with the goal of sending the body into a state of ketosis. In this state, the body is unable to get enough energy from carbohydrates and instead burn fats.
To achieve this, adherents to the keto diet consume as little as 20–50g of carbohydrates each day, opting to fill their diets with foods that are high in fat and protein1.
Exercise plays an important role in the keto diet as well, helping to increase the rate of fat burning. This is because when you exercise, your body needs to consume a greater amount of energy. Assuming the number of calories you consume remains unchanged, your body will have a greater caloric deficit and would be able to burn more fat for energy.
Can You Lose Weight on Keto Without Exercise?
It's definitely possible for you to lose weight on keto without exercise, and many busy professionals who don’t have time to exercise are still able to achieve their weight goals using the keto diet alone. This is because the fundamental principle of the keto diet is ensuring that you maintain a calorie deficit while minimizing carbohydrate consumption so that your body is able to burn fat for energy.
If properly followed, the keto diet alone without exercise can be highly effective in helping you lose weight fast, with studies showing that the keto diet can help you lose up to 9.7% of your body fat in just two months2.
Nonetheless, exercising while on keto is still recommended; it is greatly beneficial as it can significantly increase your body’s metabolism. In turn, this can speed up the rate at which you lose weight and can help you reduce the amount of time needed to reach your target weight.
In addition, exercising while on the keto diet can also bring with it numerous benefits, including:
Timing Your Workouts on Keto
When exercising on keto, it can also be good for you to time your workouts to ensure that you are able to enjoy all the benefits of exercise.
For the best results, morning workouts are ideal, since your blood sugar levels are likely to be lowest just after waking up on an empty stomach. This enables your body to burn more fat for energy, helping you optimize your workouts.
Alternatively, afternoon workouts after a protein-rich lunch or midday snack can also enable your body to reap great results. This is because you are likely to feel more energized during your workout. For the best results, work out between one to two hours after you consume any food to ensure that you body has sufficient time to digest anything that you consume.
Don’t Neglect Nutrition
Nutrition is often neglected by individuals exercising while on the keto diet. However, ensuring that you consume the right fuels in the proper quantities is essential to helping you maximize the benefits of your workouts:
Before starting on your workout, it can be beneficial for you to consume a balanced, keto-friendly meal or a snack. Ensure that the food item you choose is low in carbohydrates so that your body is able to maintain a state of ketosis throughout the duration of your workout.
At the same time, it's also crucial for you to ensure that your body receives the nutrients it needs to recover after working out. After your workouts, aim to consume a meal that is high in both protein (to help your muscles recover) and fats (to help your body maintain a state of ketosis).
A great option to consider for a post-workout meal is a keto-friendly wrap or pizza.
Using KBosh’s keto crusts, you’ll be able to quickly and easily whip up a delicious keto meal that's full of flavor but without any of the carbohydrates. At just 3 grams of carbs per crust, simply add your favorite keto-friendly ingredients and enjoy.