Does Exercise Speed Up Weight Loss in Ketosis?
If you’ve ever tried to lose weight and maintain your desired body weight, you’ve probably wondered “does exercise speed up weight loss in ketosis?”…
You also know that the struggle can be real, especially when you do not know the right tips.
To help you out, we have put together a list of the best keto workouts that are simple, effective, and are guaranteed to give you results.
For a compelling keto diet journey, you need to complement it with the right workouts.
During ketosis, your body shifts to burning fat as the primary fuel source instead of glucose. That state of ketosis allows you to have an effective and healthy way of losing weight.
This piece shall discuss everything you need to know about the best keto workouts and keto meals. Without further ado, let us embark on our discussion.
Reasons You Need to Do Keto Workouts
If you are looking for an effective way to make your keto diet work well for you, you need to complement it with the right keto workouts. Does exercise speed up weight loss in ketosis? Yes, keto workouts play a huge role in speeding up the weight loss journey during ketosis.
According to studies, exercise can help you lose weight more easily than those who do not exercise.
That is because exercise increases your metabolism, which helps burn more calories and fat.
That is especially true if you are in a state of ketosis. However, you should not do too much exercise during the initial days of your keto diet journey.
That is because your body needs to adjust to the keto diet first. In this case, you should stick to doing 30 minutes of exercise per day.
Does keto work without exercise?
Although exercise is one of the best things to help you lose weight during the keto diet, it is not always required.
If you want to lose weight, you need to have a keto diet and a healthy lifestyle. That is because exercise is not enough. Exercise can help you lose weight, but it will not always give you the desired results.
If you want to lose weight and get into a ketosis state, you need to focus on the keto diet first. The keto diet and exercise work the best together.
Although you can lose weight without doing keto workouts, it is best to do them together. When you combine the keto diet with exercise, you can achieve the best results.
That is because you are burning more calories and fat.
What Are The Best Keto Workouts?
The best keto workout is one that is simple and effective. It should not be complicated, and it should not take you more than an hour or two to complete. In brief, there are many types of keto workouts that you can do. Some of them are:
No matter how you look at it, jogging is one of the best keto workouts. It is simple, effective, and does not take too much time. It is also one of the best workouts you can do for your body. Jogging helps to burn calories fat and increase your metabolism.
Biking is another excellent keto workout. You can use a stationary bike or use a cross trainer to get the best results. That is because biking helps you burn calories, increase your metabolism, and burn fat.
Yoga is another essential keto workout. This exercise is great for home or the gym. You can do yoga poses like the downward dog, warrior, and more. That is because yoga helps increase your metabolism, which allows you to burn more calories and fat.
Rowing is another excellent keto workout. You can use a rowing machine or a rower to get the best results. Rowing helps to increase your metabolism, which allows you to burn more calories
5. Weight lifting
That is another great keto workout. You can use a weight machine, a dumbbell, or a barbell to get the best results. Weight lifting helps to increase your metabolism and burn more calories, thus improving your weight loss journey.
Running is the other fantastic keto workout. You can use a treadmill or a cross-trainer to get the best results. That is because running helps to increase your metabolism and burn body fat. If you do not have a treadmill, consider walking or running around your home for about 30 minutes every day for better results.
If you are looking for a great way to speed up your weight loss journey through keto, you need to consider swimming activity. You can use a pool, a jacuzzi, or a pool to get the best results.
According to studies, swimming helps to improve body metabolism and aid in burning body fat and calories.
The Best 5 Keto Pre-Workout Meals and Snacks
The ketogenic diet has become a popular way to lose body fat. The keto diet is a low-carb, high-fat diet that will improve your insulin sensitivity and regulate your blood sugar levels over time.
With these benefits, the keto lifestyle is not just for those looking to lose weight but also for those at risk of diabetes or heart disease. When you switch over to this eating style, you will be cutting out most carbs from your diet.
One important thing to note for people doing the keto diet is to stay on top of their electrolytes. Below are some keto friendly pre workout snacks that you need to know.
Low Carb Pre Workout Foods
1. Keto fat bombs
Keto fat bombs are also perfect for getting your body into ketosis. If you’re starting on keto, then you may not be getting into ketosis as quickly as you’d like.
Some people experience the keto flu when they first start the diet. That is a temporary period where you may feel tired, weak, and have headaches because your body is still adjusting to burning fat instead of carbohydrates.
Adding low-carb snacks like fat bombs will help get your body into a state of ketosis faster! You can find many recipes online or on Pinterest for different kinds of fat bombs. Here’s a straightforward recipe that you can prepare in a few minutes:
- 4 oz of cream cheese
- 1 oz of Swerve
- 2 ounces of creamy peanut butter
Step By Step Guide to Prepare
Step 1. Allow the peanut butter and cheese cream to soften by sitting at normal room temperature.
Step 2. Mix the sweetener (Swerve), peanut butter, and cheese cream and stir them well.
Step 3. Using parchment paper, arrange the cream cheese fat bombs on baking paper.
Step 4. Freeze them until they become solid.
2. Spinach and Avocado Smoothie
A keto pre-workout snack you need to have before you work out.
What makes this avocado and spinach smoothie a great keto pre-workout snack is that it tastes delicious and gives you the energy you need to work out.
That smoothie is a great way to get protein, fat, carbs, and vitamins into your body. The protein and fat in it support muscle growth, while the carbs provide energy.
The avocado also helps keep your blood sugar levels stable, so you don’t experience low blood sugar.
3. Coconut Peach Smoothie
It would help if you had a blender to make a smoothie. Blend the peaches and chia seeds, then add milk, ice cubes, egg whites, and lemon juice.
That is a good keto pre-workout snack that will give you energy. It is essential to consider this smoothie because it contains very low-carb content.
All the nutrition content contained in this smoothie is regulated.
The nutritional content for the ingredients:-
– Calories 18g
– Protein 4g
– Fat 0g
– Cholesterol 0g
Milk nutrition per serving:
– Calories 149
– Protein 8g
– Fat 8g
– Sugar 12g
– Carbohydrates 5g
– Fiber 0g
– Sodium 38mg
– Calories 28g per serving
– Protein 8g
– Fat 9g
– Saturated fat 1.5g
– Cholesterol 0mg
– Sodium 3mg
– Fiber 11g
4. Cream Cheese Pancakes
You can easily make these pancakes because they are effortless to prepare. All you require is almond flour, eggs, baking powder, and cream cheese.
You can also add your favorite toppings like berries or syrup. That is a fantastic keto pre-workout snack for those on a diet plan.
That is also beneficial for those who want to improve their exercise performance and endurance levels.
5. Keto Energy Bars
These bars are straightforward to make, and they taste great! All you have to do is mix the ingredients in a food processor: flaxseed meal, peanut butter, coconut oil (melted), vanilla extract, and salt.
After that, spread the mixture onto a baking sheet lined with parchment paper.
Then freeze it until it’s firm enough to cut into bars. Finally, store them in an airtight container in the fridge or freezer until you’re ready to eat one before your workout!
6. Mango Smoothie
A mango smoothie is a great keto pre-workout snack that you can enjoy before heading to the gym.
What makes this smoothie so delicious is that it contains high-quality protein and low-carb content.
Furthermore, it also has some healthy fats and fiber. In addition, this smoothie has the ideal amount of energy that your body needs before a workout.
7. Keto pancakes
These pancakes are a fantastic keto pre-workout snack because they taste so good!
You can make them by mixing almond flour, eggs, baking powder, and cream cheese. You can also add your favorite toppings like berries or syrup.
That is also beneficial for those who want to improve their exercise performance and endurance levels.
Therefore, if you have been asking what to eat before workout on keto diet?
The above-discussed snacks will be your best choices.
What is a Fasted Workout Keto?
A fasted workout keto happens when you exercise with an empty stomach. It would be best if you did not eat anything for at least 3 to 4 hours before starting your workout.
That is because it takes time for your body to digest the food, and it requires energy. Instead of using this energy to break down the food, your body uses it to burn fat.
Benefits of a Fasted Workout Keto
You Will Lose Weight Faster!
Your body will burn fat instead of carbs or glucose in the food you have eaten. This process will help you reduce weight quickly. However, this depends on how much time has passed since you last ate something.
So, if it has been more than 3 hours since you last ate anything, then this process will be effective and quick for burning fat.
Feels More Energetic
When you exercise on an empty stomach, your body will use its fat stores as fuel to power you through a workout.
That is why you may feel more energetic and have greater endurance during the exercise. Additionally, your body will also start producing ketones produced by the liver when it breaks down fat.
These ketones will provide you with energy and help to make your workouts easier.
Lose Fat Faster
It is because your body will burn its fat stores instead of carbs or glucose in the food you have eaten.
However, this depends on how long it has been since you last ate something. If it has been more than 3 hours since your last meal, this process will effectively burn fat quickly.
You will also feel more energetic during a workout if you do it in a fasted state because the body uses its stored fat as fuel to power through the exercises and provides you with energy.
How To Do a Fasted Workout Keto?
There are several ways you can go about doing a fasted workout. However, the most common methods include:
Do your workouts in the morning before you eat breakfast. That is ideal for those who have a busy schedule and may not have time to eat breakfast before starting their day.
If you are trying to lose weight, you should do your workouts on an empty stomach. For example, if you exercise in the morning, do not eat anything until after your workout.
On the other hand, if you exercise in the evening, then make sure that you wait for at least 3 hours after dinner before starting a workout.
You can also perform cardio exercises on an empty stomach, such as jogging or walking briskly for at least 20 minutes or so when it is still dark outside. That will help wake up your body.
The Best Keto Post-workout Meal
After a fasted workout, your body will need some nutrients. As such, you must take the time to prepare a proper meal or snack that will provide your body with the right nutrients it needs.
A good meal after a fasted workout should include:
The protein should make up at least 30% of your meal and be lean and high in protein. Some good sources include chicken breast, beef, and fish.
Although most people prefer to avoid carbohydrates on keto, they are still essential for muscle recovery after exercise.
As such, you can consider adding some carbs to your post-workout meal, provided they are low in sugar content and do not exceed more than 5% of the total calories in your meal.
The Top 5 Keto Post-workout Meals
For proper muscle growth, food rich in whey protein is essential. It is excellent for those who are on a high-protein diet.
Whey protein has a good impact on the body and helps in muscle growth. It also helps suppress your appetite and can make you feel fuller for a longer time.
Avocados are rich in healthy fats that help to enhance brain function and improve the cardiovascular system.
They also help burn fat and lower the risk of a heart attack.
Olive oil contains monounsaturated fatty acids, which help reduce blood pressure and lower bad cholesterol levels in the body. Olive oil is suitable for those who like to consume healthy fats with their meals.
Almonds are rich in healthy fats, vitamins, minerals, antioxidants, fibers, etc.
They are also effective in weight loss as they suppress appetite and promote satiety levels.
They can also help prevent heart disease risk factors such as high blood pressure.
Meat and Fish
Meat and fish are good proteins that are essential for muscle growth.
They also contain high levels of vitamins and minerals that help in enhancing the immune system and promote overall health.
Fats such as olive oil, coconut oil, and grass-fed butter are great for your post-workout meal if they do not contain too much sugar or starch.
The best time to eat a keto post-workout snack is within an hour after you have completed your workout.
You should also ensure that you drink lots of water before, during, and after your workout to replenish the fluids lost through sweat.
If you plan on having a long, fasted training, you need to consume a small meal about 2 hours before your fasted workout to give you enough time for digestion without starving yourself.
That will also ensure that you have enough energy for the whole duration of your workout session.
Anaerobic Exercise on Keto
Keto is a high-fat, low-carb, and moderate-protein diet.
That makes it the ideal diet for those on an anaerobic exercise program. If you are planning to go on a keto diet, you will be able to get all the energy you need for your workout sessions without having to worry about carbs and sugar intake.
However, if you plan on going on a keto diet for your anaerobic exercise program, you must monitor your carbohydrate intake during exercise sessions.
If you do not monitor your carbohydrate intake during exercise sessions, your body will turn to muscle glycogen as its source of fuel, eventually leading to muscle loss.
Muscle loss negatively impacts your gym performance and can even lead to health issues.
The best way of monitoring carbohydrate intake during exercise sessions is by consuming carbohydrates through supplements such as gels or powder drinks before or after working out.
Low Carb Pre-workout Foods
While on a ketogenic diet, you can still prepare great low carn pre-workout foods.
Always ensure the food has to be low in carbs and high in fat and protein. For example, you can prepare the following low-carb pre-workout foods:
- Egg Whites or Omelet With Veggies
To prepare egg white with vegetables, you need to scramble the egg whites with veggies.
The best veggies to use are spinach, tomatoes, onions, and mushrooms. Make sure you season the eggs with some salt and pepper for flavor.
You can prepare a low-carb pre-workout food by cooking your steak if you are on a keto diet.
To prepare it, all you need to do is season it with salt and pepper and then cook it in a pan over medium heat until the steak is done.
You can serve that alone or with any side dish of your choices like veggies or salad.
- Avocado Toast
To make avocado toast, all you need to do is slice avocado into two halves and then spread some butter or olive oil on each half before adding some sea salt on top of them.
You can also add some cheese on the avocado if you like that extra kick in flavor.
It is important to note that the keto diet can be very effective in helping you lose weight and improve your body composition.
However, you must monitor your carbohydrate intake during exercise sessions to avoid weight gain. To do that, you can use supplements such as gels or powder drinks before or after working out.
Always ensure you supplement your keto diet with the right keto workouts for better results.