The keto diet is a diet low in carbon and high in fat. It reduces levels of blood sugar and insulin and moves the metabolism of the body away from carbohydrates and towards fat and ketones. This lowering of carbs places your body in a metabolic state called ketosis. When this begins to happen, your body becomes extremely energy-efficient in burning fat. Keto diet’s significant benefits include weight loss, improved stamina, and fewer spikes in blood sugar. Regular exercise and keto diet is important for weight loss but the diet affects the performance during certain exercises. High-intensity workouts are a big no during keto diet because high-intensity exercise requires short, intense bursts of energy which is powered by carbohydrates we eat. But during a keto diet, the amount of carbohydrates in our body is low so we may not be able to perform high-intensity exercises. 

The effects of regular exercise and keto diet are:

You will not feel so great for the first few weeks

As the body is “keto-adapted” it starts to train itself instead of carbohydrates to burn fat for energy. The process can initially leave you feeling less energized than normal when it comes to working out.

Keto diet helps to maintain muscle mass rather than adding muscle

If you’re in the gym to maintain the muscle mass you have, a ketogenic diet may work for you. But if you’re trying to add muscle mass, the lower calories and protein you take every day when you’re on keto could make it harder for you.

Don’t workout without eating enough food

Not just enough calories but good enough fat. Most exercise uses carbohydrates first, and fat later when consuming calories during a workout. If you don’t take in enough nutrients, even a quick workout won’t be able to support you. Even you could put yourself in danger.

If your body says no to keto, listen to it!

You shouldn’t keep pushing yourself if your body wants to tell you it can’t do this. Continuing symptoms of fatigue, dizziness, or tiredness are not common and may mean that your body does not respond well to a low-carb diet that involves exercise.