When you initially start the ketogenic diet you may feel like you have less energy to do a workout. This is because your primary fuel source “carbs” is significantly reduced, in turn, you lose more water. This can cause electrolytes to become depleted such as (Sodium, Magnesium, and Potassium), feelings known to many as the Keto-Flu may arise causing you to feel lethargic, dizzy, nauseated, headaches, irritability, difficulty concentrating (“brain fog”), and sugar cravings.
The first few days on a Ketogenic diet are going to be kind of tough for most people.
You go from having plenty of glycogen (storage of carbohydrates) which is the source of fuel your body is used to running on, to a state of Ketosis, which (occurs when the body is metabolizing fat at a high rate and converting fatty acids into ketones). These two totally different ways for your body to use energy can make you feel like you have the Flu.
Starting the Ketogenic diet may make working out feel difficult in the beginning. In a few weeks, your body should be producing enough ketones to give your body the energy it needs to make it through a workout. Although you will still want to do a moderate exercise program because stressing your body too much can cause your cortisol to increase. When cortisol increase is too high it can cause a decrease in growth hormone and testosterone. It can also reduce muscle and increase abdominal fat. Other negative effects of increased cortisol is impaired immunity, impaired memory, and osteoporosis.
To keep cortisol levels low when on a Keto diet you want to do a low-stress workout. You want to avoid high intensity or high impact workouts and do a more regular to moderate workout routine to prevent cortisol from increasing. Slow and controlled movements while lifting weights and walking are highly recommended to keep the cortisol low. The nice thing is while keeping the cortisol low and burning up the fat storage you are gaining lean muscle. Meditation is also recommended to keep your stress levels down.
We have found that the best workout for us has been a moderate exercise program of combined elliptical machine training for warming up and cooling down as well as free weights, a medicine ball with squats, planks, leg lifts, etc… We tried running but really didn’t see results. I think it increased our cortisol levels because we were over-stressing our bodies. Once we switched over to the (moderate) exercise program that was designed for us by a trainer, we started seeing more muscle gains and I felt like a change in the shape of our bodies.
This is what works for us but you may have to play around with a workout routine for a few weeks and see if it is right for you. Since you will be running on ketones after 3-4 days of being on keto, you will definitely want to keep your stress levels down and do a moderate workout. Some people suggest not working out for the first few weeks when starting a ketogenic diet to let your body adjust to it. Trying to do heavy lifting or running will zap all of your energy out of you since you no longer have sugar and carbs as your fuel source. When you feel like your body is starting to adjust and you start to feel euphoric, which you will if you stick with it long enough, then start adding in short workouts and build up over time.
Remember to always consult a physician before starting any new diet or exercise program, especially if you have existing medical conditions.
