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How to Exercise on a Keto Diet

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Following several requests from my readers, I will be sharing my thoughts on exercise and nutrition that is specific to those of who stay physically active and follow a keto diet. In this post, I'll try to cover the basic facts and myths about training on a ketogenic diet.

This post will not cover details of exercise nutrition (e.g. whether to eat carbs before or after exercise which is not as straightforward as you may think), essential supplements, specific types of training or my personal exercise routine. These topics are covered in this post: Keto Diet Nutrition & Exercise: Carbs - and many more will follow in my future posts. So let's start with some basics of training on a keto diet.

The "Exercise More and Eat Less" Dogma

When you ask people what is the purpose of exercise, the most common answers are:

  • to lose weight (body fat)
  • to get fit and stay healthy
  • to look and feel good
  • to build muscles and strength

When your goal is fat loss, the most common mistake is to go on a calorie restricted diet and add more exercise, usually prolonged cardio, in an effort to lose weight. When this approach fails, most people simply decrease their calorie intake and take on even more exercise. By doing so, most become physically and mentally exhausted with no real weight loss. The more they stick to this approach, the more likely they will overexercise and/ or overeat, putting an increasing amount of stress on their body. The side effects of that are accelerating the ageing process of their cells and increasing the level of chronic inflammation. This approach is simply not sustainable and can harm your body.

Years before I started following a low-carb approach, I used to spend hours exercising every week. In fact, I used to go to gym almost every day for an hour or more, usually doing cardio. I loved the euphoric post-workout feeling and I was sure that if I stayed focused, I would reach my goals. I was already quite lean but I couldn't lose the last 5 pounds. Considering how much I used to exercise, I couldn't understand why the scales weren't moving. With my seemingly "healthy" approach (high-carb and low-fat), I was exhausted and felt hungry most of the time. I was frustrated. Back then I didn't have any thyroid issues but I'm absolutely sure that apart from other factors, my high-carb low-fat dieting, low-calorie intake and overexercising played a role in developing Hashimoto's (an autoimmune thyroid disease) a few years later.

I bet many of you have a similar experience...

So, Do Calories Count or Not?

When you eat nutritious whole foods low in carbs, moderate in protein and high in fat, you'll naturally eat less. I know this is why low-carb diets often get misunderstood and people become confused. Calories do count -  although not quite the same way - even on a low-carb diet. There may be a few lucky people who can eat twice as many calories as their maintenance level but just like most of you, I'm definitely not one of them.

The main reason why most people lose weight on a keto diet is simple: you will naturally eat less because low-carb diets have appetite-suppressing effects. Although  this study suggests that low-carb diets have a metabolic advantage, the appetite-suppressing effect is by far the most significant factor. Also, it's not accurate to say that high levels of ketones will guarantee fat loss. I haven't seen a study that would prove such a claim. In fact, you don't even need to be in ketosis to lose body fat. High levels of ketones are desirable for therapeutic purposes rather than fat loss.

To help you find your ideal macronutrient intake, we developed a free online keto calculator, KetoDiet Buddy. Although most of you won't need to count calories on a keto diet, it may help you get a better idea of your macronutrients, especially protein intake.

How to Exercise on a Keto Diet

Benefits of Exercise

One of the most common questions is whether you need to exercise to lose weight. There is no definite answer and here is why: Strictly speaking, you don't need to do any exercise to lose weight on a keto diet, however, there are several reasons why you should do moderate exercise.

Health benefits

  • Improved bone mineral density. This study and several other studies show that resistance training improves bone mineral density in obese postmenopausal women.
  • Improved immunity. This article explains some of the reasons why exercise may help you boost your immune system. Keep in mind that overexercising will have the opposite effect.
  • Improving diabetes by increasing insulin sensitivity.  This review of studies shows that high-intensity intermittent exercise (HIIT) increases insulin sensitivity by up to 58%, especially in patients with type 2 diabetes. The same source shows that moderate aerobic exercise lowers blood sugar levels while HIIT temporarily increases blood sugar: "The authors suggest that the addition of one 10-second sprint after moderate intensity aerobic exercise can reduce hypoglycemia risk in physically active individuals who possess type 1 diabetes."
  • Brain health. This review article explains that exercise improves age-related cognitive decline and help prevent neurodegenerative diseases.
  • Cardiovascular health. This review article explains how both vigorous and moderate physical activity help prevent coronary heart disease.
  • Anti-ageing benefits. This review article explains how exercise may increase life expectancy by decreasing mortality risk factors like high blood pressure, type 2 diabetes, coronary heart disease, stroke and cancer (by at least 30%).

Acceleration of fat loss with moderate exercise?

As we age, our basal metabolic rate decreases and we (especially women) find it harder to maintain a healthy weight. With the right type of exercise, you'll increase your muscle mass and with more muscles, you'll even burn more calories at rest.

But here's the catch: The increased calorie burn is not as much as you may have thought. It's a common myth that just one extra pound of lean mass/ muscles will help you burn 30-50 calories per day at rest. If that were true, it would mean that with extra 10 pounds of muscle mass, I would be able to burn 300-500 calories and maybe even "enjoy" an extra bowl of breakfast cereals topped with honey. In fact, an extra pound of muscles will burn just about 6-10 calories. Ironically, even body fat cells require some energy to maintain themselves. When we lose body fat, our basal metabolic rate decreases so the net effect is even smaller.

As several studies and review articles show you cannot outrun a bad diet. Exercise by itself has an insignificant effect on weight loss in the long term. In this study, the authors concluded that exercise is not the key to the obesity epidemic. Although exercise is crucial for improving overall health and fitness levels, it will not help you lose more weight. The main reason seems to be that the more you exercise, the more you'll eat.

Change your mindset: Don't exercise just to burn calories and lose body fat. This approach doesn't work in the long term. Instead, exercise to build muscles and feel good about yourself. Whatever physical activity you chose, do it for pleasure. Focus on your diet, it's the most important factor for successful weight loss. If you are new to the keto diet, make sure you check out this free keto diet guide and sample diet plans.

How to Exercise on a Keto Diet

What's Wrong with Cardio for Fat Loss

Moderate amounts of low-intensity cardio such as walking, hiking, swimming or cycling are health-improving activities. What is not beneficial is endless hours of extreme spinning, running or hard-core cardio classes. Honestly, how many of you ever got to the point where you couldn't lose weight no matter how much you tried?

As I outlined above, exercise has great health benefits. The problem is that most people think about cardio as a fat-burning tool. I used to be one of them. We have been told that this is the best way to burn extra calories, balance calories in vs calories out and exercise as often and for as long as we can... again to burn more calories.

Let me tell you something: This is a race you cannot win. I love running and I even attended a marathon event a few years ago. However, based on what I know now, I never use cardio for fat loss because it simply doesn't work. Using prolonged cardio for fat loss and burning calories is simply not a sustainable lifestyle for the vast majority of people. Below are the reasons you should cut back on cardio:

1. Chronic cardio (repetitious aerobic training) will make you more hungry and you will likely eat more... unless you force yourself not to eat. Increased appetite means that your body feels ravenous after prolonged cardio and will demand those calories back! Also, chronic cardio leads to negative changes in anxiety and mood.

2. Chronic cardio raises the stress hormone cortisol which is responsible for storing fat in the stomach area (visceral fat). Long-term elevation of cortisol levels also lead to leptin resistance.  Leptin plays a role in appetite and body weight regulation and leptin resistance leads to increased appetite and food intake. Again, prolonged cardio will make you hungry.

3. Systemic/ chronic inflammation. Effective exercise is accompanied by acute inflammation which is necessary for building muscles and improving performance. However, exhaustive exercise will lead to  systemic inflammation which you want to avoid. Also,  this review article explains how prolonged exercise also leads to oxidative stress.

Studies show that low to moderate intensity, prolonged cardio exercise has an insignificant effect on long-term weight loss. Prolonged cardio is also linked to several negative health effects such as leptin resistance, chronic inflammation and oxidative stress. Just like Jeff Volek and Stephen Phinney say: Exercise is a wellness tool - not a weight loss tool!

How to Exercise on a Keto Diet

Choose Wisely: Resistance Training and HIIT

Weight training (aka strength/ resistance training) and high-intensity intermittent training are the most effective tools for long-term fat loss.

Weight training

When you do weight training, focus on major muscle groups and don't forget about squats! The muscle-sparing effect of ketogenic diets will  help you preserve and build lean mass.

Will I get bulky? Putting on muscle is not as easy as many people think, especially if you are a woman. One of the biggest misconceptions is that women grow big muscles when they lift heavy weights. It's a myth: women don't have the same hormone profile to bulk up just like men do. You will get more defined but not necessarily masculine. Also, the type of resistance training and nutrition play a crucial role. And after all, it depends what you perceive as "bulky."

Weight training will help you build and maintain muscles and burn slightly more calories at rest. It's a myth that women will grow big muscles if they lift weights. It takes years of training and specially designed nutrition to get to that level.

High-intensity intermittent training/ exercise (HIIT/ HIIE)

What is interval training? It's a training technique in which you alternate intense bursts of anaerobic exercise such as sprinting with short recovery periods. One of the effects is that you burn more calories in less time compared to other workout routines like prolonged cardio.

I already mentioned that you should not exercise just to burn extra calories but this is quite different in the case of HIIT. This study shows that an HIIT session made the participants less hungry than a low-intensity cardio session which significantly increased their appetite. Additionally,  this review of studies explains how HIIT outperformed cardio exercise in terms of fat loss in both short-term and longer term studies. The authors suggest that: "Possible mechanisms underlying the HIIE-induced fat loss effect include increased exercise and postexercise fat oxidation and decreased postexercise appetite." If you want to know how a typical HIIT session looks, check out these videos from Bodyrock on Youtube - there are different HIIT sessions for both beginners and advanced levels.

Not Yet Fat Adapted? Take it Easy!

If you just started following a low-carb diet, go easy on exercise. You will likely feel too tired to exercise the way you used to. Don't worry, this is only temporary! Feeling tired for the first couple of weeks is natural as it's one of the side effects of carbohydrate withdrawal.

When you significantly reduce your carb intake, your body needs time to get fat adapted, i.e. learn utilising fat and ketones for fuel instead of glycogen. Light cardio such as hiking and long walks are a good way to start if you wish to include exercise early on.

Final tips

Exercise regularly but don't overdo it. Make sure to include rest days and get enough sleep. In general, exercise is good for you but be careful not to overdo it. Overexercising increases the risk of injury, negatively affects the immune system and increases stress-related hormones. Mark Sisson listed eight signs of overtraining in this post.

I consider myself moderately active. I won't go into great details of my workouts in this post but here's what I do: I walk daily for 30-45 minutes and exercise 3 times a week doing either weight training or HIIT. For weight training, I spend 30-45 minutes per session, including stretching and warmup times. For HIIT I spend no longer than 15-20 minutes per session.

Lastly, set yourself a realistic goal. You should be aiming to lose no more than 1-2 pounds a week. If you need to use a keto calculator, don't go for large calorie deficits: Ideally no more than 500 kcal deficit and depending on your BMR and activity level, shoot for a reasonable energy intake of 1400-1800 kcal. Remember, low-carb diets are sating and you will naturally eat less. Reaching a weight loss plateau may be caused by several reasons and you don't necessarily have to be eating too much, in fact, you may discover that you haven't been eating enough.

You can read even more about protein, carbs and exercise nutrition in these posts: Ketogenic Nutrition and Exercise: Protein and Ketogenic Nutrition and Exercise: Carbs

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

About the Reviewer

This article has been reviewed by Franziska Spritzler, RD, CDE who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page.

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Comments (90)

Thanks for the great article. I am on a keto diet and was scratching my head trying to figure out why I lost weight the first week but not after that (I maintained the loss, so it wasn't really water). I tried so many things (removed my fat, etc). I run 4 times a week for only 25 minutes for precisely the reasons you mentioned: makes me too hungry and is stressful, but really even thought was stressful on my body particularly if i didn't sleep well. The first week I did some addition leisurely cycling and walking and lost 4 pounds. After that I maintained the loss but didn't lose anymore. Added more walking this past 3 or 4 days (before reading the article) and bingo lost 2 pounds. Ironically, this small amount of cardio may have impeded the weight loss by making me hungrier and increasing my stress hormone and in turn my leptin resistance.  Thank you for so clearly making sense of all of this. It is nice to know that even a little walking  can improve things though. Going to try building muscle and some HIIT.

I really hate the standard exercises that are offered at gyms.  I don’t get exercise “highs” like other people do. Luckily, I do like Hatha Yoga, which Is just the standard Yoga, not all the different kinds and yoga methodologies that are around today. I have done it off and on since I was in my teens, about 45 years ago. I also like walking but not heavy-duty rigorous walking. The reason the yoga was “off and on,” is because I would usually exercise whenever I was on a diet, and sometimes just to be good to my body. The general effect of yoga and walking for me was that I felt healthy, vital, fit, flexible and comfortable being in my body. I started the KetoDiet on January 7 using the 100 Day Challenge as a starting point. I do a certain amount of walking already, just because I have a dog (she’s a small dog). I think Hatha Yoga is a very healthy form of exercise, it even exercise your internal organs. It does not have to be difficult or complicated to be really effective and good for your body!  Also, for us who are a little older, it can be helpful in dealing with the loose skin issue that can happen to us with weight loss. So, after a generous two months of Keto-ing, I’m going to start doing Yoga again.

Isn't HIIT the complete opposite to what is recommended on a Keto diet?
Because to effectively gain from HIIT, you're talking about intense effort, which is in effect anaerobic, and thus, fat is not a good source of fuel, but glycogen is instead.

Not necessarily: Ketogenic Nutrition and Exercise: Carbs

Even on keto diet your body has glucose running around. You can be eating 0 carbs for a month and you will still have normal glucose levels on your blood. Why? Because the body produces glucose (gluconeogenesis) from fatty acids and proteins. Thus, your body has glucose to follow the ananaerobic pathway. But, as you don’t have glycogen, you cannot be on an anaerobic state for too long. This is one of the reasons why under extreme exercise activities, some people on ketogenic diet need extra consumption of glucose previous to the workout.

I have a couple about working out on keto. I like to stay active and play sports, hockey/soccer 2x a week, but also like to lift weights 2x a week as well. Is there a negative biological effect of extended cardio on keto for fat loss? I have read that extended cardio (for me its usually from sports) can burn muscle instead of fat. Does nutritional ketosis change the response here?
Are there examples keto exercise plans for moderately active people?

today is my first day on keto, and I've already managed to eat well over my recommended carbs (in veggies at that!). Is there any harm in doing my usual cardio the first couple of weeks on the keto diet since I'm likely not in ketosis yet? will it help curb some of the effects of my carb overage?

Hi Micah, light cardio is actually a better approach for most people during the first couple of weeks as your body is not yet fully adapted. For the first 2-4 weeks it's better to take it easy with exercise. As to the intensity, you should do what feels comfortable (some people adapt faster and experience fewer side effects of carbohydrate withdrawal).

Thank you for this article. Can you share ideas on a workout routine?

Thank you Jon! I will in an upcoming post!

I am struggling!  I've been doing Keto since early February and I keep losing and gaining the same 4 lbs.  I've been tracking my intake daily (carbs/calories/fat/protein).  At first I struggled to keep my protein within calculated limits.  I've since done much better on that (and I LOVE my protein).  For the past 2 weeks I've been right within all the recommended calculations.  Lost 3, gained it right back.  I'm frustrated to the point of giving up.  I only have like 8-10 lbs of fluff I want to shed!  I've added a 45 min workout x3/week - about 25 mins cardio, 20 minutes strength training/core.  I'm 61.  Could age have something to do with my (no) progress?  I'm set to 1618 cal, 20g carbs, 70g protein and 136g fat (5%/20%/76%).  I'm about read to give up.  My daughter's friend and my daughter shed the lbs easily and they find this form of eating easy. I do not.  She says I need to get in more fat, but that's difficult without adding protein grams then it throws me off.
Help!  It's a small amount of weight.  It shouldn't be this hard!!!  😞

Hi Karen, did you use our calculator? KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
Do not get discouraged if you exceed your protein intake. A small excess such as 15 grams won't make a difference. In fact, adequate protein is essential for weight loss as it will keep your appetite under control. If you don't eat enough protein, you will feel hungry. Also, this post may help: How To Low Carb: 15+ Common Weight Loss Mistakes

I have just discovered the diet and doing some research about starting off. After years after trying every diet and constantly gaining weight. I am now ten stone heavier than I should be and in constant pain. What do you recommend as a starting point with exercise that won't kill me!?

Hi Ann, if you just started following a low-carb diet, take it easy. You will feel tired and it will take time for your body to switch from glucose, as the main energy source, to fat and ketones. I generally recommend walking and light cardio and slowly (after 2-4 weeks), add strength training and/or HIIT. Working with a personal trainer would be ideal in order to avoid common mistakes. Also, I walk daily for about 45 minutes - that is a great way to start. And most importantly, choose the type of exercise you enjoy!
Also, the best place to start with the keto diet is here: How To Start Keto: All You Need To Know (you'll find basic rules and links to must-read pots as well as food list and diet plans). I hope this helps!

I am a marathoner training for my first ultra-distance race. I understand that this type of cardio is not recommended long term but I have a bucket-list race that I am training for. Do you have any tips to maintain fat-adaptionwhild training? My goal is to train my body to “run” only on plain water and stored body fat during these ultra-distances.

Hi Janet, I only did that once and that was in my "high-carb" days. I think the best resource for this would be Timothy Allen Olson - I mentioned him in this post: Ketogenic Nutrition and Exercise: Carbs

Good day
I have been  on the keto diet for the past 7 weeks. I have lost 11.4kg. I have decided to start doing some weight training at home, with a gym ball for assistance for squads, sit ups and push ups. I also do leg lifts and back kicks. Will this help me lose more weight each week? Before exerciseing I am only losing about 1.6kg per week. I never cheat on my diet and eat 5% carbs, 20% protein and 75% fat. Is there any tips you can give me?
Jacqueline Mostert

Hi Jacqueline, exercise may accelerate fat loss but your priority should always be your diet. 1.6 kg per week sounds great to me - fast weight loss is not always the best option. You can check your macros here: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Hi Martina,
If I may I would recommend book by Tim Ferriss called 4 hour body. You said you never cheat on your diet. Well guess what, Tim recommends setting one day a week (his is on saturday) as a cheat day where you can basically "carb the fuck up" in other words eat as many doughnuts as you can until you fall into food coma... What this does is that it resets the body that is starting to get used to the low carb diet ultimately helping you shed the last pounds that otherwise seem unshedable...

Thanks Marcus, I think it's worth trying. The issue with this approach is that some people then end up binging the next few days after the cheat day. If you can keep it at that one day and it has a beneficial effect, then that's what you should be doing 😊

I love your site, I learned so much!
I workout 5 days a week. I do 2 hiit workouts that last 20 min. The other 3 days I do some fasted cardio in the morning ( between 30 and 40 min.) Moderate intensity. And in the evening I lift some weights 2-3 times a week. I usually walk with my dog for 30-60 min a day!
I'm struggling with my meals, I follow a 18/6 plan and I have the feeling that I'm eating to little. Should I just eat more when I feel hungry even if it doesn't fit my macros?

Hi Caitlin, yes, I think you should eat more if you feel hungry. Two things to keep in mind:
1) cardio typically increases hunger (you may want to swap the 3 days of cardio for weight training)
2) the reason you feel hungry may be lack of protein - have you checked your macros? KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
I hope this helps!

I have experimented with keto a couple of times now but so far haven't had great fat loss results. This last round of IIFYM I prepped for a powerlifting meet and by doing so found my maintainence calories. My calories on a 40P/30C/30F macros was 4200 calories. The last time I did Keto I was on 2000 calories I think. I've had trouble in the past as undereating. If I have to eat a lot of calories with carbs to maintain my weight, do I still need to eat close to that on Kept? I weight 310lbs at 5'9" with 37% body fat. I carry a lot of muscle mass so I don't need to or possible can't gain more muscle but I want to keep as much of what I have and lose body fat.

Hi Andy, it depends on your goals. You shouldn't force yourself to eat - eating to satiety is the best way to do keto. To see how much you should be eating to maintain your weight, check out this tool: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Hi, I am on keto for about 20 days now and I'm working out at same time (weights mostly). The problem is I gas out half way through the training.
Should I have a banana before the training?

Maybe your not actually in ketosis,you need to get a blood or breath monitor, also that banana will knock you straight out of ketosis and may take a few days to get back into it. Try some MCT oil and see how you feel!

Have you tried snacks with MCT oil? How about I would avoid eating high-carb foods, unless you do HIIT - more is explained here: Ketogenic Nutrition and Exercise: Carbs

Help! I have restarted my keto way of life but this time I didn't start with weightnot. I am drinking 2 Keto Chow shakes a day and then eating dinner. I'm getting maybe 1130 calories a day give or take. My starting weight at the end of March was 247.8 and I have not broken through the 240's. I'm walking every other day and on the days I'm not walking I'm doing 26 minutes of HIIT. What am I possibly doing wrong.

I'm sorry for the delayed response. This may be too low - you should be eating more. I'm not familiar with keto chow shakes but I'd stick with simple food - you can never go wrong with eggs, meat and low-carb veggies: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet (I'd generally avoid large calorie deficits).

Hoping you can help me figure out what I need to do to repair some damage I might have done on my keto diet. I was doing very well. I lost 13 pounds during the first week trying the keto diet. On Sunday I did some hard work on our farm and probably overdid it. I showed a 2000 calorie deficit for the day but didn't really feel hungry so didn't eat to replace the burned calories.  Monday morning I showed a 1 pound loss but felt extremely fatigued. On Monday I stayed on my keto diet and showed a 300 calorie deficit with light exercise but Tuesday morning I showed no loss, even a small gain and still feeling a little fatigued. Do I need to do something to restore the good results I had been getting or just back off of my caloric deficit. I don't really like to exercise but I do enjoy working outside on our farm but it can be quite physically demanding. Any suggestions on how I should eat on my work days?

I'm sorry for the delayed response. Most people follow the diet by eating to satiety but that's not always enough. The best thing to do would be to follow the recommendations based on your goal: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet (in most cases, moderate or small calorie deficit is the best option). If you have a very active day, you can switch to a different "activity level" and go with that just for that day. Or simply change the activity level according to how often you work out per week (more details on that are below the calculations) and use this for every day. I would advice against weighing yourself too often as it can be counterproductive. Once a week should be enough.

I would really just like to work on my wings (my badly flabby arms) and my thighs. But I'm afraid of shocking my body and end up in stalling the weight loss. So can I just do workouts for those areas and still be ok. I just started walking so I know that will help. Thanks.

Hi Claudia, have you thought about working with a personal trainer? He/she can help you with the right technique and motivation!

Low carb. After 55min spinning class (hitt), at night, if I don't eat anything, and go sleep, will I burn FAT or lose muscle?

Hi Igor, provided you are keto-adapted and your diet is not significantly restricted in calories, you shouldn't be losing muscle mass because your body will mostly use body fat and ketones for energy. However, prolonged HIIT at night may disrupt sleep so if you do have issues falling asleep, this could be the reason.

Do you have a weekly exercise program I could follow?  I am looking to lose weight and do moderate exercise.

Hi Dan, I'm sorry I don't have an exercise program. Have you considered taking a few sessions with a personal trainer?

after years of trying to exercise my out of bad food choices I am now completely focused on all areas of health and fitness and nutrition is a key focus for me. I am really struggling to lose the last few kgs and have stalled for along time. I have been putting a lot of my focus on Keto and while I have been in and out thus far it is something I think might be my solution. I am extremely active and have huge fitness goals with sports and some longer distance runs I have signed up for. my question is if i'm already active and exercising can I cross over to keto? my food choices are more paleo aligned i'm currently sitting around 30-50 total carbs a day and my protein may be a bit high around 30% macros sometimes higher my work outs are a combination of cardio hiit and weights. I am completely focused on reaching my goals (to be 8kg lighter) but also keeping my fitness

Hi Kelly, you are likely already in ketosis, at least on most days (30-50 grams of total carbs is what I do and I stay in light ketosis on most days). To get your macros: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

So far ive lost 60 pounds with keto. I have another 25 to go for my wedding day goal weight. Should I wait until I hit my goal weight before I start working out?

That's great, well done! You can start to exercise any time, but you should take it easy for the first 3-4 weeks, before you get keto-adapted (I assume you've been following the keto diet for months so this shouldn't be an issue).

I am currently doing diet control and walking for 45mins a day.
I am planning to do keto. I have read somewhere that with keto I should be doing weights and definitely should not continue walking as it will lead to muscle loss. Is that true? If I am not planning to start weights, is it better to stop walking with keto or should I continue the same?

I think that light cardio is actually great and you should keep doing that. It'g good but not necessary to add some resistance training (I do 2-3 times a week) - even using your own body weight (no need for special equipment). Walking will not cause muscles loss and it's good for your cardiovascular system and brain health.

First off, awesome article. This is pretty darn indepth! I tried keto for a contest prep once when my fat loss was stalled and it worked, like create miraculous results and pushed me past my fat plateau when I was at around 9 percent, helping me get to stage weight. I really liked how you touched upon the satiation effects of HIIT cardio. I used to do 60 minutes a day when preparing for a contest prep, how I do less cardio and all of it comes from HIIT and it has provided better fat loss results than LISS.
The only problem I had with keto, well besides the first couple days of side effects, was that I felt really terrible in the gym when training with weights. I feel as if keto is not the best route to maintain muscle mass but is the best way to lose fat bar none. Do you have any suggestions on feeling better while still lifting heavy in the gym on a keto diet? Thanks!

Hi Chris, I suppose that may have been the result of the keto-adaptation period? It takes about 3-4 weeks - or even longer - for your body to get used to the diet and use fat and ketones effectively for energy instead of just glucogen. I'd give it some time - I can easily do resistance training these days (usually about 20-30 minutes of heavy weights). The only time I feel weak is with HIIT (usually ok if it's up to 30 minutes sessions but may cause issues if it's over 30 minutes).

I presume if you're in keto you can carb up before a heavy lift session. Wouldn't your body use what's in your stomach first before moving back to keytones?

Hello everyone! Everything here is so great, I have been low carb for a while, grain and sugar free, but am relatively new to full on keto. The only time I truly do not seem satisfied with the diet is the dreaded pms week before female issues. Not only does my stomach turn into a bottomless pit, the sweets cravings attack. I know about the fat bomb book, but I am allergic to all nuts and seeds, as well as their products (oils, butters, etc). That drastically limits what I can have. A tiny square of dark chocolate just isn't cutting it.. Thoughts? Guys are lucky... Thank you!

Hi Christine, you can use a filtering tool to search for recipes based on dietary requirements - have a look and give it a try: Recipes (see the top part to specify your preferences)

Hi everybody !
Glad to be part of this amazing community.
I just started Keto this week and already feeling less hungry.
What is difficult for me is to keep a real count of the totals I am eating.
By the Keto buddy I know my carbs shouldn't be higher than 25 gr and I am trying to keep that in those numbers, but at the end of the day I don't know how to summarize all my intakes of carbs, fat and protein ,couldn't find a counter to help me,any suggestions? Thank you !

Hi Marty, 25 grams of net carbs is just a suggestion so may be able to eat more carbs - or less. My "ideal" level is about 30 grams of net carbs - that's the level that helps me maintain a healthy weight without affecting my thyroid (Hashimoto's). If you have an iPad, you can use our tracking app: - tracking features for the iPhone and Android devices coming soon 😊

is walking a good exercise to do? I love walking, more than anything, gym etc... what do u suggest/

Yes, walking is good for your health, especially the cardiovascular system and brain.

Thanks for the web. I just would like to say that I love running and swimming. Normally I do 20-30 km per week running, and 5 km swimming. I started a ketogenic diet some days ago (I've read a lot of scientific papers about the benefits of it and I wanted to give it a try), and I really noticed a decreasement of my performance on 20-30%. That´s a lot. I am thinking that maybe in the future, when the body is used to get the energy from lipids rather than carbhydrates, I will recover my original performance. But now, it really sucks to check how your muscles can get the enougy energy and feeling tired.
Since I have competitions ahead, I was thinking that a good option could be training in a LCHF diet but increasing a bit the intake of carbhydrates, and the night before the competition allows myself to eat carbhydrate (pasta, rice, etc...) in order to have the energy to perform on my marks.
What do you think?

Hi Antonio, it's common to experience low energy levels during the first 3-4 weeks, before your body gets adapted and uses fat and ketones for energy. Keep in mind that until then it is depended on glucose. I suggest you take it easy for the first few weeks and you should soon see an improvement. Carb cycling might be beneficial but I would personally avoid it if you just started - you can read more in this post: Ketogenic Nutrition and Exercise: Carbs

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