One of the reasons most people incline towards the ketogenic diet is that the amount of exercise required to make a difference in weight loss remains minimal. But then a mixture of the two can accelerate the process of weight loss with quick, positive results.

In the meantime, the misconception that the limited consumption of carbs hinders proper working out is coming to an end. It is true that in normal circumstances, carbs serve as a great source of energy, but when it’s restricted, the body cleverly seeks out other sources of fuel. These other sources of energy eventually work just as well.

You can, therefore, engage in physical exercise while entirely on the ketogenic diet. The importance of workouts, when combined with a well-resourced ketogenic meal plan, is seen in essential, positive outcomes. Activities help to create calories deficit for weight loss, but also a gradual increase in muscle mass and strength. More movement and physical exertion mean that you are burning more calories and more fats, which are useful for further weight loss.

According to Konscious Keto, there are many clever ways by which you can improve your exercise regime when on the ketogenic diet.

How to improve your exercise regime when on the ketogenic diet

There are many smart ways by which you can improve your workout regime. These include:

Eat enough food

In the keto diet, food is what fuels your body. Eating enough of it helps you perform well during any type of workout. It is no longer a secret to say that most ketogenic diets tend to suppress your appetite. More often than not, you may not notice when you are hungry, and you need to fuel your body.

Sometimes you may think that you are full, yet you are running on an empty stomach. It helps to study and understand your body’s needs. You should also be careful not to undertake strenuous exercises when you have not eaten enough of the dietary requirements.

According to musclemediaonline.com, it helps to pay critical attention to your dietary needs, as well as diet quality. Also, ensure that you consistently maintain a balanced state of ketosis.

Choose suitable exercises

When you get into a state of ketosis, there is also a greater need for you to decide on the types of workouts that you engage in carefully.

The truth is that as nutritional needs are different, so are the exercises. It remains vital for you to choose well the kinds of activity that match your keto diet. An example comes in the low- and high-density types of cardio, flexibility and stability exercises.

More often than not, people on ketogenic diets are advised to go for low-intensity kinds of activity which help in muscle toning and joint stability. Examples of low-intensity exercise include walking, aerobics, and even leisure biking and gardening. What helps is the consistency in the amount of work you put in on a daily basis without significant variations.

Meanwhile, high-intensity workouts are for people still relying more on carbs and possibly not on a keto diet, because carbohydrates provide the primary source of fuel and energy in such exercises.

The best exercise for you is the one you work at consistently and stick to for as long as it takes. It should also be enjoyable to work out, as it makes it difficult to engage in something that looks and feels like a chore.


Consume enough fat

You need all the fuel and energy you can get for optimum performance.  You must also realize that in the keto diet, carbs come in only as a tiny part of the overall diet plan. The best way to ensure that your performance does not suffer is eating as much healthy fat as required. The fats provide the body with the needed calories and fuel during exercise.

The same fats are what work to provide muscle strength and a toned body. Sources of healthy fats are in foods like avocado, fish, coconut oils and olive oil.

Essential to listen to your body

From what shape.com says, it is always important to follow key signals from your body. Changes to your body happen a lot during the first weeks of starting on the keto diets. When you pay attention to your body, you can make adjustments as the body demands.

For instance, if it happens that you are feeling weak, tired and lightheaded, your body is telling you that something is wrong somewhere. Possibilities are that your body is, in fact, intolerant to a full ketogenic diet. It may require you to make a few changes here and there. Modifications may include creating a slight increase to the carbs, and while doing so, you wait and see how the body responds.

At the same time, if you are engaging in high-intensity exercises, and you are feeling quite unnerved, try switching to low-intensity activities, and see how it goes. Your body, in this case, remains the master of your overall performance, and it helps to go along and make adjustments where necessary.


One of the most significant benefits of a keto diet is in its simplicity and quicker results. When combined with proper exercises, the results are even more incredible. Some people have, of course, disputed the effectiveness of a mixture of ketogenic diet and a healthy well-balanced workout regime.

But keto dieters continue to prove them wrong; science also has proven them wrong. What is useful is to be smart while going about your program, embrace what works for you and discard what doesn’t. Food and performance go hand-in-hand.

The fact that there are moments you feel full when you have not eaten requires you to be careful. Always aim to eat enough of the keto diet to enable you to perform optimally at your workouts. At the same time, choose wisely the kind of exercise that suits you. In most circumstances, low-intensity activities work well with the keto diet; this is because you do not require carbs to perform.