Can’t Workout on Keto? Here’s What to Do.

You may have heard that the keto diet is a great way to lose weight, but what do you do if you can’t seem to workout on the keto diet? Here’s what to do.


The ketogenic diet has become a popular way to promote weight loss, but it can have some less than enjoyable side effects, such as decreased energy levels when working out. Despite the apparent contradiction between low-carb eating and exercise, there are ways to get the most our of your workouts without compromising the integrity of your diet.

It is important to understand why exercising on keto may be difficult so that you can take appropriate action and find ways to get the most out of your workouts. Working out on a keto diet requires extra support; supplements and careful timing of certain nutrients can ensure success. With the right strategies and knowledge, any person following a ketogenic diet should be able to enjoy regular exercise just like anyone else who is looking to stay fit and healthy.

What is Keto?

Keto, or the ketogenic diet, is a high-fat and low-carbohydrate diet designed to induce a state of ketosis in which your body uses fat as its primary energy source instead of carbohydrates. This way of eating focuses on foods containing high amounts of healthy fats, low amounts of protein and very small amounts of carbohydrates. The most common foods included in a standard ketogenic diet are fatty fish, eggs, meat, full-fat dairy products such as cheese and yogurt, nuts and seeds like chia and flaxseeds, leafy green vegetables such as spinach and kale, low-sugar fruits like berries and avocados. Additionally, some oils (olive oil), butter or margarine can also be consumed while following a ketogenic lifestyle. By drastically reducing carbohydrate intake while maintaining adequate protein intake and increasing fat intake with healthy fats (omega-3s), your body will enter a metabolic state known as ketosis. This shift to burning mostly fat provides multiple benefits including weight loss which is why many people have chosen this approach to achieving their health goals.

Benefits of Keto

The ketogenic diet has become increasingly popular as a way to accomplish weight loss and improve overall health. As the name suggests, the primary purpose is to allow your body to shift into a metabolic state in which it burns stored fat for energy rather than glucose. To achieve this shift, the diet requires that you severely limit your carbohydrate intake and replace those calories with a combination of fat and lean protein. Doing this allows your body to tap into its naturally occurring fat stores, resulting in significant weight loss without feeling the needlessness associated with traditional calorie restricted diets.

In addition to its weight loss benefits, the ketogenic diet has also been linked to improved cognitive functioning due to its higher concentration of healthy fats and proteins. Studies have also indicated that it may help control blood sugar levels, reduce bad cholesterol (LDL) levels, and even reduce inflammation throughout the body. All of these factors make it an attractive dietary choice for many health-conscious individuals looking for an effective way to achieve sustainable weight loss without having to sacrifice their favorite foods or over-exercise.

Challenges of Keto

Keto has become increasingly popular as a way to lose weight; it’s based on a process called “ketosis” – the process of breaking down existing fat stores which frees up stored energy to be used in its place during exercise. However, keto can present challenges when it comes to exercising. Keto diets are characterized by low-carb intake and high-fat intake, which can lead to feelings of fatigue and reduced physical performance due to a lower quantity of energy available for use. Additionally, many people find that active lifestyles and intensive workouts require more calories than they can get through an extremely low carb diet, especially when trying to build muscle mass.

However, there are strategies that those who are on keto diets can utilize in order to stay healthy and active while still achieving their weight loss goals. The key is balance: finding ways to ensure adequate levels of nutrition so that your body has enough fuel for physical activity without interfering with ketosis too much. Here are some tips for getting the most out of your workout routine when on a keto diet:

– Eat adequate amounts of protein daily: Protein is essential for muscle growth and development; it also helps keep you feeling full longer, so you won’t feel weak or tired even if you haven’t eaten recently before working out. Stick with lean cuts and sources such as chicken breast, salmon, lentils or lean ground beef.

– Monitor your macros carefully: Each person needs different ratios of carbohydrates, fats and proteins depending on their fitness level and goals; make sure you’re eating the right amount and type of each macronutrient every day so that your body has the fuel necessary for workouts without going into an over consumption state (which defeats the purpose).

– Choose slower digesting carbs: If you absolutely need more carbs in order to give your body enough energy during workouts, focus on complex carbohydrates such as sweet potatoes or quinoa which digest slower than simple sugars like white bread or processed cereals – this will help keep blood sugar levels stable throughout your workout session instead of spiking right after the meal then crashing afterwards due to insulin resistance caused by consuming too many carbohydrates at once.

By using these tips strategically optimizing your diet according to your personal fitness needs and objectives undergoing a Keto diet doesn’t mean sacrificing exercise – with thoughtful meal planning it is possible to maintain healthy workout routine without derailing from weight loss goals!

Working Out on Keto

When you’re following the keto lifestyle, it can be difficult to maintain an exercise routine. Low-carb diets can make your muscles feel weak, leading to a lack of motivation and difficulty working out. In addition, exercising on empty carbs often leads to depleted glycogen levels which can make it hard for your body to perform adequately during physical activity.

However, with proper planning and preparation, you can still get in a good workout while following the keto diet. The key is to adjust your eating and exercise plan so that you are consuming the right amount of nutrients in order to fuel your workout without overloading on carbs.

Here are some tips for working out on a keto diet:
-Increase Healthy Fat Intake: Increasing your healthy fat intake will help fuel your workouts by providing your body with energy. Try adding avocados, olive oil, nuts and seeds as healthy snacks or part of larger meals throughout the day.

-Eat Plenty of Protein: Eating plenty of protein is essential for exercising on a keto diet as it helps build muscle and increases energy levels for physical activity. You should aim for around 1g per pound of body weight each day in order to fuel yourself properly while keeping carbs low.

-Incorporate Intermittent Fasting: Intermittent fasting is especially helpful when combined with the keto diet due to its ability to increase insulin sensitivity which helps facilitate fat burning during exercise. Try switching between 14–18 hours of fasting each day with 6–8 hours of eating spread throughout that time period if possible.
-Supplement With BHB Salts (Beta Hydroxybutyrate): Taking exogenous BHB salts prior to working out will help provide you with extra energy so that you don’t feel too drained or weak during physical activity. This will also help reduce post-workout muscle soreness and fatigue so that you can stay motivated even whenyou’re following a strict ketogenic diet regimen!

Alternatives to Working Out on Keto

When following the Keto diet, it can be difficult to follow a regular workout routine due to the lack of carbohydrates in the diet. However, there are still plenty of activities that can help you stay active and healthy while on the Keto diet. In this article, we’ll discuss a few alternatives to working out that you can do on the Keto diet.

Low-Carb Exercise

When you’re following a low-carb or ketogenic diet, exercise can often become a challenge. By severely restricting carbs and forcing your body to use fat as its main source of fuel, your energy levels can take quite a hit — leaving you feeling sluggish and unmotivated. Plus, it takes time for your body to adjust to burning fat for energy. Unfortunately, this means that intense exercise is off the table until your body has adapted to using fat as fuel.

Fortunately, there are ways to exercise without feeling like your progress is hindered due to lack of energy or motivation. Low-carb exercise can help keep you on track with your diet goals without disrupting ketosis or leaving you depleted. Here are some options for low-carb exercise:

-Walking: Taking slow-paced walks on even terrain is an ideal low impact activity that gets the heart rate up while remaining relatively easy on the body and joints.

-Yoga: This form of stretching provides all sorts of physical and mental benefits while helping improve flexibility and strength in the process. Plus, there are no machines needed so it’s easy to do at home with minimal equipment overhead.

-Swimming: Swimming requires little equipment and no costly gym memberships! However, it’s still gotten enough effect to work out various muscles groups as well as get in some cardio as well!

Low Impact Aerobics and Strength Training: This type of physical activity usually combines light resistance exercises with aerobic activities that stimulate anaerobic metabolism — meaning increased muscle building abilities that may help enhance endurance over longer periods of time!

Intermittent Fasting

Intermittent fasting can be an effective, low-impact supplement to a keto diet. When done right, it can boost fat loss, enhance athletic performance and help reset your metabolism. Intermittent fasting is the practice of occasionally going without food for extended periods of time. It is often used as a diet plan but can also be employed as an additional strategy to increase the benefits of keto.

To get the most out of intermittent fasting while on a ketogenic diet, it’s important to understand the basics and how it all works together with healthy lifestyle choices. On days where you are fasting, you should reduce your carbohydrate intake even further than usual—usually below 20 or 25 grams per day—to ensure that your body does not enter a “carbohydrate-pocket” and remain in Ketosis.

During intermittent fasting periods, try to focus on healthy fats such as coconut oil or olive oil as opposed to higher sugar options like honey or maple syrup. Healthy fats will provide you with energy during your fast which will help keep hunger levels low and ensure that you remain in ketosis for maximum fat burning effect. Additionally, drinking plenty of water during intermittent fasting time frames is Critical in order to maintain hydration levels and support optimal energy levels during those larger chunks without food throughout the day.


Yoga provides great benefits to both your body and mind, so it’s a great alternative to working out while following a keto diet. Not only is yoga not hard on the joints, but it can provide you with physical and mental benefits that other forms of movement cannot.

Yoga is known for helping reduce stress levels and improving overall mood. It also helps improve posture, flexibility, muscle strength, joint health and balance. Furthermore, yoga has been shown to help improve gut health—an important component of being successful on the ketogenic diet as much of the success lies in your gut bacteria health.

When practicing yoga on a keto diet, it’s best to focus on slower forms of yoga such as gentle deruksha (yin), hatha or vinyasa flow. This style of practice allows you to move slowly between each pose without exerting too much energy or releasing stored glucose. Not only will this style assist with fat-burning and weight loss due to its focus on deeper stretching and given that you’ll be moving in within your aerobic zone rather than anaerobic--which causes greater carbohydrate usage--but it will bring other body benefits such as promoting greater relaxation while reducing joint stress and stiffness.

Those looking for more stamina building moves can opt for dynamic styles such as power yoga or Ashtanga which involve more challenging stances that require plenty of strength and flexibility--such as inversions (handstand poses) or chaturangas (locust pose). Don’t worry if this is too intimidating at first though; start slow by attempting easy poses like downward facing dog position or cobra pose then gradually progress from there as your comfort level dictates.


In conclusion, it’s important to remember that while a ketogenic diet can work for many people, it’s important to make sure you are properly informed and educated about all of the potential issues. Workout-related problems are especially common among those following a strict keto regimen. Before engaging in a workout routine while on keto, talk to your doctor about potential risks and tailor an activity plan that is safe and effective for you. Make sure to take into account any underlying health conditions, medications you are taking, and current fitness level. Most importantly, listen to your body – if something doesn’t feel right or if your performance is deteriorating, stop exercising and rest until you have recovered properly.

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