Training on ketosis – how to exercise on a ketogenic diet?

It takes approx. 3 minutes to read this article

The keto diet is gaining popularity. However, many people wonder if they can take up sports activities in parallel?

The essential element of the ketogenic diet is that your body receives energy in a different way than before.In the case of this diet, you eliminate sugars almost completely from your menu. Thus, among other things, sweets, fruits and even vegetables disappear from your plate. You will have to concentrate on things with a high fat content: meat, fish, cream, butters, nuts, oils and so on. 

Ketogenic diet – basic

So, as you already know, keto is fundamentally different from the traditional diet. This makes you need to approach it very cautiously, so as not to destabilize your body. Bearing in mind its high fat content, it should not be used by people at risk of cardiovascular disease. 80-90% of your diet will be fats!

Since you are eliminating the body’s natural source of energy, i.e. carbohydrates, the body will start looking for a new power generator. Because of this, it will decide to take to fats. This is why – despite the meat-oil food – you do not get fat. However, it is worthwhile to consult a doctor or nutritionist before using this diet. The body’s reactions to the use of this diet can be very individual.

What carbohydrates can you take?

However, this does not mean that you will not have carbohydrates in your menu at all. The matter is a little more complicated. You can have them, but you can’t take in more than 20-35 grams per day. So choose them judiciously. Cornflakes, for example, may be appropriate, as you should not exceed the mentioned limit in their case.

Workout on keto 

When following a ketogenic diet, you should exercise regularly, maintaining rationalized intervals. Initially, keep up to three days of intervals. Then you can reduce them. Athletes who train properly and follow the diet can visit the gym up to five times a week.

An important issue, however, is the type of training. First, it should be as varied as possible. Second, and this is strongly related, it should not be only strength training. In fact, it should make up a smaller percentage of your overall exercise, since you have a reduced amount of muscle glycogen in your body.

So bet on exercises that will allow you to develop muscle and endurance: running, marching, biking, swimming and so on. These types of exercises keep your heart rate at about 70 percent of your maximum heart rate. This means adequate burning of the excess fat you provide to your body on a ketogenic diet.

main photo: Borba

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