A lot of people are curious about the keto diet. They hear that it helps you burn fat without those lengthy workouts. It doesn\u2019t have calorie-restrictive meal plans that leave you in a constant state of starvation. It lets you spend less time thinking about food, and more time living the life you want to live.<\/p>\n\n\n\n
But what about people who love to work out and be active? Don\u2019t you feel tired when you cut carbs out of your diet? It\u2019s hard to work out when you\u2019re feeling low energy.<\/p>\n\n\n\n
Fortunately, we\u2019re here to separate the fact from the fiction. Let\u2019s explore what you need to know to get the most out of your workouts on a ketogenic diet.<\/p>\n\n\n\n
There is absolutely no scientific reason that you cannot work out at the same performance level on keto vs a higher carb diet.<\/p>\n\n\n\n
We understand the apprehension.<\/p>\n\n\n\n
Most people know that simple carbs give us instant energy. Complex carbs give a more subtle but extended boost. And protein takes even longer to break down, complementing the carb with a more sustained energy.<\/p>\n\n\n\n
All of that is true.<\/p>\n\n\n\n
So many assume that if you reduce carbs significantly and cut back on protein, there\u2019s nothing left. How can you work out if you\u2019re not \u201cfueling up\u201d?<\/p>\n\n\n\n
Here\u2019s the secret. Your body doesn\u2019t have to have carbs to get energy or feel like working out.<\/p>\n\n\n\n
Our bodies are amazing! They can adapt to changing food access. This has been important throughout history when famine, extreme temperatures or war limited access to certain food groups. But you can use this knowledge to get results.<\/p>\n\n\n\n
Your body will burn what it has ample access to as fuel.<\/p>\n\n\n\n
Scientific studies have actually turned the myth that you can\u2019t exercise on its head. One such study looked at the performance of off-road cyclists on various diets<\/a>, including the keto diet. They found that those on the keto diet significantly outperformed in this grueling, high-endurance exercise.<\/p>\n\n\n\n They also found that people who had been on the keto diet longer outperformed those who were newer to the diet. This demonstrates the compounding effects for people who choose to make keto a lifestyle instead of a short-term fat-loss solution.<\/p>\n\n\n\n Keto and Carbs: \u201cFrenemies\u201d, not Enemies.<\/p>\n\n\n\n We know you\u2019re not completely new to the ketogenic diet. When you choose this lifestyle, you are choosing to eat\/drink almost no carbs.<\/p>\n\n\n\n But the human body needs some carbs, especially during certain activities. Without some carbs, certain activities would be impossible. It takes longer for your body to turn fat into usable energy so you\u2019d become exhausted fast.<\/p>\n\n\n\n Unlike most diet fads, a keto plan recognizes that you\u2019re a unique individual. If you\u2019re not a complete couch potato, you can and should eat more carbs on the keto diet. The tricky part is knowing how much.<\/p>\n\n\n\n To avoid losing progress, you need to stay in ketosis.<\/p>\n\n\n\n If you\u2019re well into the keto diet, you\u2019ve worked so hard to achieve ketosis. That\u2019s is when your body switches over to burning fat as its primary fuel source instead of the sugar in carbs. It usually takes over a week for someone new to the diet to get their body to switch over.<\/p>\n\n\n\n But even when you\u2019re in ketosis, your body burns sugar first if it\u2019s available. Call it laziness if you like. We just like to think of the body as highly efficient.<\/p>\n\n\n\n Since you eat fewer carbs, that supply won\u2019t last long. Your body will turn back to burning fat. But it uses those quick carbs to rev up and start burning fat.<\/p>\n\n\n\n If you\u2019ve ever built a campfire, think of carbs like the kindling. You need some highly flammable twigs (carbs) to allow the fire to get going.<\/p>\n\n\n\n Those ketones that you make in ketosis will help you power through once the flame\u2019s hot.<\/p>\n\n\n\n But if you ate those extra carbs, then didn\u2019t work out, you\u2019d lose your ketosis state and be back at square one.<\/p>\n\n\n\n If you\u2019ve just started the keto lifestyle, your body will be confused. Its energy source has been suddenly removed. It doesn\u2019t know what to do. People do feel tired and even irritable during this transition phase.<\/p>\n\n\n\n Once that person powers through until they reach ketosis, their energy levels return to normal.<\/p>\n\n\n\n If the tiredness passes, why do you hear people talking about it? Because 40% of people<\/a> who start a new diet, end it in fewer than 7 days. That\u2019s any diet, not just the keto diet.<\/p>\n\n\n\n It takes 3-7 days to reach ketosis. Most people just don\u2019t make it the point where they\u2019re getting the benefits of being in ketosis.<\/p>\n\n\n\n If you want to lose weight, you have to be committed to it.<\/p>\n\n\n\n If you\u2019re very active, then you will have a higher metabolism. You burn through carbs and fat faster than other people. An active person should be eating more to stay fueled. And yes, that includes extra carbs and protein on the keto diet.<\/p>\n\n\n\n But there is a flipside to this. A lot of people over-estimate how much extra they need to eat when they work out. They end up overdoing it. They stop losing weight.<\/p>\n\n\n\nStaying in Ketosis While Eating Carbs<\/h5>\n\n\n\n
What About the People Who Say They\u2019re Tired<\/h5>\n\n\n\n
What If You Feel Like You Need to Eat More<\/h5>\n\n\n\n