Hi all, my husband and I both started keto this week. I like my 60 mins walk and he likes his volleyball for an hour everyday. I read somewhere that when you are getting into ketosis you shouldn’t workout or exercise because instead of losing weight you may end up building lean body mass and become bulky? Is that true?
Workout/exercises when just starting out Keto recommended?
Baytowvin
(TJ Borden)
#2
You should add or start new exercise when you’re starting out, but you can continue to do what you normally do. Just be prepared that as you adapt, you’ll probably find it a little tougher to get through your normal routine. It will get better once you become fat adapted.
Anniegirl9
(LeeAnn Brooks)
#3
If you feel up to it, there’s no reason you shouldn’t exercise. But as @baytowvin said, be prepared for a dip in energy levels for a period of time. For some, this is extreme. Others only a blip. Either way, it does get better and you can exercise to whatever comfort level you have.
PaulL
(You've tried everything else; why not try bacon?)
#4
The ketogenic diet is about normalizing weight and body composition. (To see what normal actually looks like, take a look at the photos of shirtless kids at Woodstock, and of sailors and soldiers during World War II.) If you are low on lean mass, your body may well add some, whether you exercise or not. If you have excess fat stored in your adipose tissue, your body will likely decide it doesn’t need to hang on to it anymore. These two processes can happen at the same time.
The only advice I’ve ever seen on these forums about exercise in the early days of a ketogenic diet has simply been about not overstressing your body while it’s going through a major readaptation, which is stress enough. Some people get distressed at how much their performance declines, and they should perhaps take a break from their routine. But whether they stop exercising or continue, almost everyone reports that their performance returns once they are fat-adapted, and a lot of people find themselves performing even better than before.
If you still have enough energy in your first few weeks of keto to walk sixty miles while playing volleyball, then go for it! 