Keto DietReview

Do I Have To Exercise To Lose Weight On Keto?

When you get to think about the question of keto working without exercise, you realize that this is not one of the difficult questions to be asked on the keto diet. Since the whole point of dieting and planned nutrition is to lose weight, it is redundant to question the efficiency of the keto diet without exercise.

Although it is common knowledge around the globe that it is advisable to have a holistic approach to changes in lifestyle, balancing well-being, nutrition, and exercise as it brings a far more beneficial outcome than radical lifestyle change and crash dieting. This article will answer the question of how effective keto is without exercise.

Does Keto Really Work Without Exercise?

While a summary answer of this will be a resounding yes because you can not restrict yourself to the rules and regulations guiding the diet plan judiciously and not get your desired result. You will surely get to lose the weight you want to shed off.

Although an appropriate answer to the question of keto and exercise will be that even though keto will work without exercising if you truly desire the full benefit it has to offer, you need to imbibe yourself in the training of some kinds as keto dieting will affect your energy levels and might make your body lax.

What Is Keto?

In summary, the Keto diet is a dieting plan that uses fat as a major source of energy in the body in place of the usual carbohydrates. In order words, Ketogenic diets tend to cut back on carbohydrates, sugars, and processed foods from your usual diet.

It is a highly fatty diet plan and tolerates the barest hint of carbs in food. This should no longer be a surprise to you if you are dedicated to your nutrition and have made research into dieting and its guidelines.

Unlike other diet plans that would not mind you having carbs on occasion, keto seeks to completely cut carbohydrates off your meal. Basically, the whole keto diet plan is a radical change to your known lifestyle as it introduced a whole lot of meals that are totally counterintuitive to standard nutritional advice to boost your depleting energy levels.

What Are The Mechanisms Of A Ketogenic Diet Plan?

Keto diet is more scientific as opposed to some other dietary plans whose fitness is ascribed to some certain outlooks on how to eat and not what to eat. This scientific approach tends to go both ways (good and bad) for those researching the keto diet plan.

The good news about the keto diet plan is that there is more than enough research that is backing up the how-to and basic reasons why a keto diet will actually work wonders on your weight goals.

While the negative news bends towards the scientific terminology and unappealing descriptions of what will eventually happen to your body system when you embark on your journey through the keto diet tends to dissuade people from embarking on the journey to ketosis and perfect body weight.

What Is Keto All About?

The most primary aim of the keto diet is ketosis (an abnormal increase of ketone bodies in the blood). This means that ketosis is the basic reason why you have to eat below your normal intake of meals rich in carbohydrates while you increase your fat and protein intake.

Before you can fully understand how to achieve ketosis without exercise, you need to understand how the aimed ketosis works out. While an occasional slip in your diet regime may not alter the result of the keto diet, a regular regime slip as a result of frustration from half commitment to keto will definitely truncate your aims towards ketosis.

Do I Have To Exercise To Lose Weight On Keto 2
What Should You Know About Keto Dietary Plan
When deliberating about embarking on a keto journey, few important facts must be known and remembered. Carbohydrates restriction goes deeper than the usual vague meaning ascribed to it.

In actual fact, most keto diets suggest that you must stay below a total of 35 grams of carbs per day or you aim at eating below 20g in terms of net carbs (which are the total amount of carbohydrates minus its total fiber).

You should know that this average figure will differ slightly depending on your body size, level of exercise, and overall food consumption per day. Even at this, the basic rule remains the same rigid one that demands that you scale down your carbs till it is the food group you consume the least in your everyday nutrition.

The above point about cutting down your carbs intake leads us to the second point, which is the tracking of your macros in ensuring it is standard and fair for your journey through the keto diet as this is essential for anyone on a keto diet. This is because, in the wee days of your keto diet plan, you really have to focus on getting the right amount of fat and protein and limiting your carbs intake.

As we mentioned above, most modern diets are really carbs heavy, and this can be a challenge to start with. As a general rule for keto dieting, there are percentages you need to stick to stay on track.

You should also know that the hardest bit of your keto diet journey is sticking to these rules. You should also keep in mind that for the first few weeks of your keto diet plans, your energy levels will be affected and you are going to be feeling sluggish and tired.

Related post:

How Does Keto Affect Energy Level

As we stated earlier, the whole point of the keto diet is to encourage your body to enter into a state of ketosis. And ketosis in its most basic terms is explained to be the process of your body turning from a sugar burner to a fat burner for energy. You might be wondering how the state of ketosis relates to exercising on a keto diet, you should know that it is all linked up.

The way your body transforms nutrition into energy drastically affects how you lose weight. The above fact is one of the reasons why keto is the most fantastic tool for weight loss. Although this can prove to be problematic if you also get yourself involved in intense workout sessions alongside the keto diet plan.

Advantages Of Keto About Lack Of Exercises

A large percentage of personal trainers will never recommend for you to indulge in hard training while you are on a keto diet. This is a testament to the fact that keto does not need exercise in helping you shed extra pounds. The sole benefit of exercising while on keto is to keep you fit and in charge of your body, (movement and all things about muscles).

This is due to the changes that occur in the body when it starts to burn fat as its main energy source, in place of sugar. As with all things about humans, there are benefits and effects to engaging in the keto diet with or without exercise. Some of these benefits are:

  • Keto diets are often linked to long-lasting satiety between meals. This is because fat is a more sustainable source of energy. Also, once the body adjusts to being a fat burner, it needs less quantity of the raw source than when compared to a carbs-based diet.
  • Keto diets are also great for anyone suffering high blood sugar levels, or anyone who has a condition related to type 2 diabetes.

Effects on embarking on a keto diet journey

Keto Flu:

this is one of the side effects you are to expect while on a keto diet plan. You should know that, while keto flu is a definite issue when it comes to the Keto diet, it’s nothing to be worried about.

In fact, more often than not, many of the symptoms can be prevented by staying hydrated, and gradually moving from your normal diet to a keto diet (slowly getting your body used to lesser carbs), as opposed to attempting something akin to shock therapy or crash dieting.
Slow-release of energy:

A few weeks of embarking on the journey to ketosis will have you sluggish and mostly tired as your body tries getting used to changing to a fat burner. The fact that Keto diets work so well without exercise, indicates that it is not best suited to a lifestyle that involves rigorous training.

While you are training, you often need quick sprouts of energy over short periods of time, (although there are whole industries that are dedicated to fast-release energy supplements to be taken immediately before and after exercise). You definitely can not get these energy sprouts from your food sources when following a strict keto diet.

This slow release of energy from burning fats also means while you may feel energized for longer periods, during intense periods of exercise you will end up feeling sluggish and visibly lacking in performance. This is not the best course for athletes that prides themselves on pushing their limits and their personal best after every rigorous training.

Do I Have To Exercise To Lose Weight On Keto 3
What Kind Of Workout Should You Be Involved In If You Are On A Keto Diet?
As you have noticed a couple of times, workouts for those involved in the keto diet plan must not consist of exercises with rigorous techniques.

Regardless of your stage in the keto diet, your exercise schedule must not be as energy-depleting as that of those on a normal diet plan. Moreover, the closer you are to ketosis, the higher your low intense workout session can get to be increased in intensity. What you should know when planning your workout session is that:

  • You need to conserve your energy and
  • You must make sure you don’t burn out too early.


What you should always remember is that you do not need exercise to lose weight once you are on a keto diet plan, but if for some personal reasons you feel you must exercise, do not engage in rigorous exercises as this will call for a faster energy dispenser which fat burning can never meet up to.

Also remember that the more comfortable you get in your keto diet the higher the intensity of your workout can get but never involve yourself in extremely rigorous training sessions.


Related Articles

Check Also
Back to top button