Two exercizing women high five each other while doing plank pose.

Most of us understand the rule of workouts in life. Exercise more, and you will have better health and live a better life. However, if you want to lose weight rapidly and take your fitness to the next level, you need to start following the ketogenic diet. According to Konscious Keto, you can lose plenty of weight while on the keto diet.  But, have you ever asked yourself what might happen if you combine the two?

Well, if you read any guide to keto, you will realize that when you combine your workouts with a keto diet, you will take both your weight loss and health to the next level. However, the truth is that it’s a bit tricky to combine these two things the right way. You need to keep in mind that when you restrict your carb intake, you cause a wide range of changes to your body which may affect your exercise performance.

Fortunately, there are lots of things you can do to keep both your workout routine and keto diet and rip significant benefits. It is good to differentiate between facts and myths when you want to combine the two to achieve better results. In this simple guide to keto, we provide you with valuable tips for improving your exercises regime when on a ketogenic diet.

The Carb Misconception

A lot of people believe that the only way to gain enough energy for their workout is eating carbs. However, this is a great misconception that needs to be demystified. Although it is true that the human body uses carbs as the primary source of fuel, when you lower your carb intake to the minimum, it will have to find another way of generating the much-needed energy.

According to the Muscle Media Magazine, if your carb intake is low, your body will start to produce energy by breaking down fat. Most weight loss diets out there are only based on eating less while not working out which is unsustainable. Such diets usually backfire leaving people frustrated.

The primary reason why keto diets are highly successful is that they reduce your appetite while increasing your energy levels to ensure that you continue to work out as usual. So, what exactly should you do improve your workout regime while you are on a keto diet?

Eat the Right Quantity of Macronutrients

When it comes to setting the right diet plan for active individuals who are already on keto, many health professionals recommend increased intake of proteins. But the big question is, why proteins and not any other macronutrient?

Well, this is because proteins tend to perform a wide range of actions that carbs and fats can’t emulate. For instance, proteins stimulate muscle building, improve satiation, and have a more calorie burning effect than any other macronutrient.


Furthermore, if you don’t consume enough protein, you may lose a lot of your muscle mass and consume more calories, which may render your guide to keto diet useless. Therefore, make sure that you consume the right amount of proteins especially when you are on a keto diet and working out as well. The best protein sources while on keto diet include eggs, fish, meat, low-carb protein powders, and high-fat dairy.

Make Sure that Your Exercise Makes Sense

Once you decide that you are going to complement your keto diet with regular exercises, you need to determine the type of training that will be ideal for you. Keep in mind that not all types of exercises require the same amount of energy.

Workouts are divided into four major categories namely; stability, flexibility, anaerobic, and aerobic exercises. According to Greatist, during the low-intensity activities, your body tends to use fats as the primary source of fuel.

However, during the high-intensity exercises, carbs become the primary source of energy. This is the primary reason why high-intensity workouts may not be right for you when you are just starting your keto diet.

For starters, it is recommended that you stick to lifting weights and walking as your primary forms of exercise. Participating in the CrossFit Games or running a pace of 10kms each day might be a bad idea. Your body lacks sufficient carbs to produce sufficient energy to fuel you through the high-intensity workouts. Walking is 100% aerobic and doesn’t use any glycogen.

Be Patient and Stick to a Regular Workout Schedule

Your exercise regime while on keto must be steady and frequent to achieve the desired results. Your guide to keto might not yield so much if you aren’t persistent.  You can start slow and increase the intensity of your workout slowly as you progress.

The primary reason why you need to start slow is to give your body sufficient time to get used to your workout regime and adjust it to a state that is commonly referred to as keto-adaptation. With time, your body becomes more efficient at using ketones as the primary source of energy and burning fats at the same time.

Once you are fully devoted to your guide to keto, your workout regime will start to improve and give you the results that you have been longing for.  The good news is that the moment you strike the right balance between your keto diet and exercise, you will be unstoppable. But, you need to keep in mind that following your keto diet might even be more important than working out when you are starting.


While some people believe that combining keto diets with a healthy and balanced exercise regime is close to impossible, the truth is that you can take advantage of both to achieve better results. All you have to do is to try and strike a balance between your keto diet and exercise regime and everything will be fine.

With time, your body adapts to low-carb eating and using fat for fuel production giving you sufficient energy to work out. Just follow your guide to keto and stick to your workout schedule as much as you can and you will start to see the results.

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About The Author

Sam Hoffman's picture

Sam is the medical consultant with Konscious Keto who helps healthcare and fitness businesses reach their full online potential. Sam is passionate about ketosis diet. His current focus is helping healthcare businesses create better online consulting service. He frequently writes about the latest advancements in the healthcare and fitness industry.

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