The Ketogenic Diet

Ketosis is a natural metabolic process that your body does to keep functioning. When your body does not have enough carbohydrates to use as energy, it burns fat instead. This then produces ketones.

The Ketogenic diet, on the other hand, is a plan that aims to burn unwanted fat by making the body to rely on fat for energy instead of carbohydrates. This means that when one is following this plan, they consume very little carbohydrates and more fatty acids.

This diet was originally developed for children with epilepsy. However, it is now one of the popular diet plans for weight loss. When the body does not have glucose to use as energy, it turns to fat and uses it for energy instead. This is the state when the body produces ketones, which results in weight loss.

Working Out and Ketosis

The Ketogenic diet is not the only way in which one can reach ketosis, an intensive workout can also help you reach ketosis. When you exercise, your body uses energy from various sources, such as fats, amino acids, and carbohydrates. Once the carbohydrates are used up as energy, the body uses muscle glycogen. When the glycogen levels are very low, you reach ketosis.

Working Out While On The Ketogenic Diet

When your energy supply has been depleted, it becomes a challenge to work out. However, you can still do your exercises without a struggle if you take it easy.

Resistance Training

Resistance training can help your body gain muscle while losing fat. Lift your weights in short but intense sessions. Be careful not to take very heavy weights as that can compromise your health. Take weights that you can control. Taking breaks in between sets will help regain the depleted sugar and glycogen slightly.

Cardiovascular Exercise

Training without carbohydrates is very challenging, so you will need to work much harder than when your body has carbohydrates. Try to run in an interval manner. Firstly,  run as far as you can, then walk to recover, continue running, then recover, and so on until you complete your desired mile.


Ensure that you eat a small portion of carbohydrates after your workout. Your body will use these sugars to replenish glycogen that you lost during the workout. It is advisable to consume the carbohydrates with whey protein to accelerate recovery and muscle growth.

Take Away

Working out while on a ketogenic diet is possible, however, it is important to consult with a healthcare professional before beginning any exercise, especially because the ketogenic diet changes the way that the body would normally use energy. Take things easy to ensure your safety.

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