Workout on keto?

(Kellie) #1

Should you work out on keto? And what kind of working out should you do? Every time I tell people I’m trying to loose weight and tell them I’m on a diet they push me to work out like go “oh well are you working out?” " you need to work out" , not sure why I’m so annoyed by it lol my weight has stalled these last 2 weeks on keto and Iv only been on keto 4 weeks . First two weeks only lost 5 pounds total

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #2

You don’t need to work out. It doesn’t really help with weight loss according to most folks.

That said, there are tremendous non-weight loss benefits to exercise, so yeah, you should exercise, keto or not.

The first rule of exercise is that it must be something you enjoy doing. If you don’t enjoy it, you will not stick to it.

#3

Of course you should. If you’re in this for health, you need to work out. The fact you can loose weight without it doesn’t change that. What type you should do is individual. I personally can’t stand cardio, completely despise it. I do enough to keep the heart healthy and to get the blood flowing before I lift but that’s it. I like lifting a lot more. Beat’s you up, and building muscle is more enjoyable. Makes you look good, feel good, and having more muscle on you helps huge from both a functional and metabolic angle.

(LeeAnn Brooks) #4

How much do you have to lose?

I second that everyone should try to get moderate exercise in for this health. If your doing Keto for health benefits beyond just losing weight, it seems like a no brainer me to add some exercise that benefits you in so many ways beyond being a weight loss tool.

The reason I ask about how much you have to lose is that I firmly believe that those with a lot to lose will have an easier time taking it off without exercise, but if you are close to your goal weight, it may be much harder. Peoples weight loss tends to slow down as their body approaches it’s ideal weight, so if you’re close and you want to keep the measurements going down at a faster pace, I would definately add exercise. About 80% of weight loss is what you eat and the other 20% is exercise. Sure you’ll lose based on diet alone, but your better off maximizing weight loss with exercise.

That being said, you don’t have to kill yourself. Walking is a great form of exercise. And during the adaptation phase which can take 6-8 weeks, it may be difficult to do any exercise at all, but after that, or if you are up to it during it, why not add some walks to your routine?

(Candy Lind) #5

@Anniegirl9 asked about how much you have to lose, and I’d like to know the “basics” - age, height, weight? Have you used a macro calculator yet? How many calories does it add up to, and are you eating that many?

I have not been working out on keto, but I’m trying to get into a walking habit now that my weight loss has slowed. The main thing I want to know is, are you eating enough? The basics and what you’re eating per day will tell that story.

(Kellie) #6

@Anniegirl9 I weight 174. I started at 184. I am 5,5 , 24 year old female . I would like to be in the 140 range . I have done the macro calculator and it says I should eat like 1400 calories , I don’t reach that or even my macros in a day . My fat should be like 111g it says , I try but I get to like 80-90g. This past week though I literally haven’t been hungry and have only eaten cheese sticks and bacon and eggs and avacado and feel completely fine , good energy even . its been even harder to meet my fat and protein goals since I’m not eating but I don’t want to force myself to eat just to meet the numbers

(Alec) #7

I think everyone should do some cardio and some weights and also some HIIT if you can fit it all in. But important point, this has NOTHING to do with keto and weight loss. There is no benefit to exercise in weight loss, this is CICO thinking, which we know doesn’t work.

However, does the body work better with exercise, I think science has proven that again and again and again. If the drug companies could make a pill called “exercise” with the same benefits, they would be making 100x more than they do from statins! The benefits of exercise are clear. Do it if you can.

(LeeAnn Brooks) #8

Your calories are off. I’m 5’2” 136 pounds and even set to moderate deficit, I would need to consume just over 1500 calories. And most people here would say you shouldn’t set your goals to a weight loss deficit, you should set them to maintain. My guess is you should be closer to 1800 per day. If you go too low too long, your metabolism will slow down, even with adding exercise.
The trick is to make sure your calories are coming from high fat sources. As fat has 9 calories per gram and both protein and carbs have 4 per gram, you get more than twice the calories in the same amount of food volume. Add olive oil or avacado oil to your avocado. Cook your eggs in your bacon grease and be sure to add a couple tablespoons into your tracker. If you like coffe or tea, make it a bullet proof version with butter, coconut oil or MCT oil. Be careful not to fill yourself up on things that may be low carb but don’t offer much fat bang for your buck.

#9

You annoyed probably because they are saying it…rebellion temper:wink:
In fact, I am sorry to be one of, but I think you should do the workout. Not so much for weight loss, but more for your health and muscles. When you lose that weight, you will want to have some nice forms and shaped body and you can do it hard way - after losing weight start to workout hard to get results, or you can just add some exercises now. Not hard, not too much. And slowly but surely to get the body you want.
It’s even not some specific sport - you should find one you enjoy! Jogging, any cardio actually, swimming or dancing - anything your soul want’s. And after a while you definitely will see the result.