{"id":27744,"date":"2021-10-07T20:57:09","date_gmt":"2021-10-07T20:57:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27744"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"keto-workout-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/keto-workout-plan\/","title":{"rendered":"Keto Workout Plan: How To Exercise On A Low-Carb Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#How_Does_Starting_Keto_Impact_Exercise\" >How Does Starting Keto Impact Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Benefits_Of_Exercising_In_Ketosis\" >Benefits Of Exercising In Ketosis<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#More_Fat_Burn\" >More Fat Burn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Blood_Glucose_Maintenance\" >Blood Glucose Maintenance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Less_Fatigue\" >Less Fatigue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Quicker_Recovery\" >Quicker Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Keto-Friendly_Exercises\" >Keto-Friendly Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Aerobic_Exercise\" >Aerobic Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Anaerobic_Exercise\" >Anaerobic Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Flexibility_Exercises\" >Flexibility Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Stability_Exercises\" >Stability Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Keto_Workout_Plan\" >Keto Workout Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#The_Keto_Workout_Meal_Plan_%E2%80%93_What_Should_You_Eat_To_Build_Muscle\" >The Keto Workout Meal Plan &#8211; What Should You Eat To Build Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Magnesium-Rich_Foods\" >Magnesium-Rich Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Potassium-Rich_Foods\" >Potassium-Rich Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Sodium-Rich_Foods\" >Sodium-Rich Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Proteins\" >Proteins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Fats\" >Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Creatine_Supplements\" >Creatine Supplements\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#How_Much_Should_You_Eat_To_Build_Muscle_On_Keto\" >How Much Should You Eat To Build Muscle On Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#Targeted_Keto_For_Bodybuilding\" >Targeted Keto For Bodybuilding<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#How_To_Eat_Before_Exercising_While_Following_The_Ketogenic_Diet_Plan\" >How To Eat Before Exercising While Following The Ketogenic Diet Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re already on a low-carb or keto diet, then adding in exercise can be a bit of a challenge. To get the best results from your training, it&#8217;s important to understand how a low-carb diet affects both your body and performance in the gym.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207605.gif\" alt=\"BetterMe\" width=\"1186\" height=\"667\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The good news is that there&#8217;s no reason why you can&#8217;t hit the gym while following a low carb or keto diet. There are some things that will affect your performance in the gym but they aren&#8217;t good reasons to stop exercising. In fact, by adjusting your workout routine slightly and making sure you fuel yourself properly before exercising, there&#8217;s a very good chance that you could see great results.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_Starting_Keto_Impact_Exercise\"><\/span><strong>How Does Starting Keto Impact Exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you first switch to a <a href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/\">keto diet<\/a>, it&#8217;s likely that your workouts are going to feel harder. A big reason for this is because your body will only have access to carbohydrates while exercising on the keto diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most people, carbs are the number one source of fuel during workouts. Without them, there&#8217;s just not enough energy for you to get through an intense workout session. That said, if you&#8217;re willing to persist with exercising when beginning your keto diet then you might soon reap some real benefits from starting this way of eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The biggest benefit you might potentially see is <a href=\"https:\/\/betterme.world\/articles\/bulletproof-coffee-fasting\/\">weight loss<\/a> and fat loss (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/#:~:text=A%20meta%2Danalysis%20of%2013,blood%20pressure%2C%20and%20a%20greater\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). As mentioned earlier, carbohydrates are our number one source of energy when working out so when we reduce the amount of carbs in our diet, we also reduce the energy that&#8217;s available to us.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For many of us this fat loss would be beneficial to health and wellness. For those who are trying to build muscle when they exercise, it may take longer for you to see results because your body won&#8217;t have as much energy during your workouts so they won&#8217;t be as intense.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-fiber-foods\/\">Keto Fiber Foods: 15 Low-Carb, High-Fiber Foods That Won\u2019t Kick You Out Of Ketosis<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32247 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4511-1024x576.png\" alt=\"keto workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4511.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4511-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4511.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4511.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Exercising_In_Ketosis\"><\/span><strong>Benefits Of Exercising In Ketosis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Keto can enhance workout performance. Here are four benefits for exercising while on the <a href=\"https:\/\/betterme.world\/articles\/keto-bulletproof-coffee\/\">keto diet<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"More_Fat_Burn\"><\/span><strong>More Fat Burn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you exercise, your body can burn both carbohydrates and fat for energy. If you don&#8217;t have carbs available for fuel then your body will naturally look to its fat stores to support your workout.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Blood_Glucose_Maintenance\"><\/span><strong>Blood Glucose Maintenance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since your body is using fat as a primary source of energy during keto workouts, it also moderates blood glucose levels more easily than when it relies on carbs which create fluctuations in blood sugar levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6835497\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Less_Fatigue\"><\/span><strong>Less Fatigue<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people say that when they are in ketosis they don\u2019t experience the same post-exercise fatigue that can happen with carb loading or other forms of fueling up before training.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quicker_Recovery\"><\/span><strong>Quicker Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some athletes have reported improved muscle recovery after working out while in <a href=\"https:\/\/betterme.world\/articles\/1500-calorie-keto-diet\/\">ketosis<\/a>, perhaps because they are using fat stores, not carbs, as the primary source of fuel (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5506682\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32261 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502-1024x576.png\" alt=\"keto workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto-Friendly_Exercises\"><\/span><strong>Keto-Friendly Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While on a <a href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\">keto diet<\/a> plan it&#8217;s important to keep your nutrition and workout routine in mind. When you first start out and progress through the stages of keto you can expect to feel some changes in how your body responds to both exercises and foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that there are plenty of ketogenic exercise choices for everyone\u2019s needs and abilities so as long as you experiment with different ones you should be able to find an activity that works well for you.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Aerobic_Exercise\"><\/span><b>Aerobic Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the best ways to support your weight loss efforts when on a low-carb diet plan is by doing aerobic exercises. This is because aerobic exercises help put your body into an energy deficit, meaning you are burning more calories than you are taking in (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Anaerobic_Exercise\"><\/span><b>Anaerobic Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once you have mastered the ketogenic diet and feel comfortable working out, it&#8217;s time to indulge in some high-intensity workouts. These are great for building muscle mass so if that&#8217;s what your goal is then definitely consider adding them to your workout plan.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Flexibility_Exercises\"><\/span><b>Flexibility Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Flexibility exercises such as yoga help to reduce post-workout pain by maintaining healthy joints and muscles while decreasing stress levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21735398\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This can be helpful when starting a ketogenic diet or exercise routine but it also applies months down the line too.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Stability_Exercises\"><\/span><b>Stability Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One final group of exercises that can be done on a <a href=\"https:\/\/betterme.world\/articles\/keto-carb-cycling\/\">keto diet<\/a> are those which target stability. These types of exercise, such as Pilates or balance training, prevent injury and increase your coordination. This can be helpful if you&#8217;re doing high-intensity workouts to build muscle mass but it&#8217;s also beneficial for beginners who may lack the neuromuscular control necessary for these types of activities.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32180 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475-1024x576.png\" alt=\"keto workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Workout_Plan\"><\/span><strong>Keto Workout Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a sample 7 day keto workout plan for weight loss:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: Resistance training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Pilates or yoga\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: High-intensity interval training (HIIT)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Endurance cardio, such as running\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: Flexibility exercises, such as stretching\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 6 &amp; 7: Off\/rest<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/7-day-keto-meal-plan\/\">7-Day Keto Meal Plan: The Easy Version Of Low-Carb Dieting<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32175 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504-1024x576.png\" alt=\"keto workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Keto_Workout_Meal_Plan_%E2%80%93_What_Should_You_Eat_To_Build_Muscle\"><\/span><strong>The Keto Workout Meal Plan &#8211; What Should You Eat To Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your keto workout <a href=\"https:\/\/betterme.world\/articles\/keto-and-pcos\/\">meal plan<\/a> should include the following foods:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Magnesium-Rich_Foods\"><\/span><strong>Magnesium-Rich Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Magnesium is one of the electrolytes you&#8217;re likely to lose through sweat and urine. Dark green vegetables such as spinach, kale, and broccoli are the best sources of magnesium.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Potassium-Rich_Foods\"><\/span><strong>Potassium-Rich Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One thing that can happen when you&#8217;re on a ketogenic diet plan is that your kidneys excrete more potassium than usual. That loss can lead to fatigue and cramps during workouts (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20181204\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Many foods such as meats, fish, and avocados contain high amounts of potassium, while most fruits, vegetables, and nuts provide moderate amounts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sodium-Rich_Foods\"><\/span><strong>Sodium-Rich Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Replacing electrolytes like sodium is especially important for those who engage in high-intensity workouts which result in a lot of sweating. If you are trying to stay away from processed foods, you\u2019ll get most of your sodium from the salt you add to your food, plus small amounts that are naturally present in many foods. Most of us have no problem getting enough sodium in our diets.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32029 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555-1024x576.png\" alt=\"keto workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Proteins\"><\/span><strong>Proteins<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Amino acids are\u00a0 the building blocks of protein, and they&#8217;re essential for building muscle tissue. Some amino acids are known as glucogenic because they can be broken down into glucose to fuel your body&#8217;s energy needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, you should make sure these amino acids aren&#8217;t all taken up by your muscles, leaving none left for other body functions or even the production of more proteins.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best protein sources\u00a0 on keto are eggs, meat, poultry, fish, avocados, low-carb dairy products like hard cheeses and heavy cream.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fats\"><\/span><strong>Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t forget about fat when it comes to your keto workout meal plan! Dietary fats are essential for producing testosterone and boosting overall energy levels to help you perform better in the gym. They also aid in maintaining healthy skin and hair while promoting longevity in general (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). You can get dietary fat from both animal products like beef or pork, as well as plant sources like coconut oil or avocado.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best sources of quality fats for meals and snacks include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado oil<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butter and ghee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coconut oil and MCT oil<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-45829 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622-1024x576.png\" alt=\"keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622.png 1787w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Creatine_Supplements\"><\/span><span style=\"font-weight: 400;\"><strong>Creatine Supplements<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since your body will be using stored carbohydrates during the first few days of ketosis, it may be able to use creatine supplements to recover from the loss in its muscle tissue. Creatine may also boost exercise performance and strength, making it useful for weightlifters and those following resistance-type exercise routines (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z#:~:text=Background-,Creatine%20is%20one%20of%20the%20most%20popular%20nutritional%20ergogenic%20aids,and%2For%20improve%20training%20adaptations.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid side effects like bloating or nausea, start off with very small doses before moving on to larger portions like 5 grams before workouts. Always speak with your doctor first before taking any creatine supplement.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Should_You_Eat_To_Build_Muscle_On_Keto\"><\/span><strong>How Much Should You Eat To Build Muscle On Keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following guidelines can help maximize your workout results while on the <a href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/\">keto diet<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/#:~:text=A%20ketogenic%20diet%20primarily%20consists,to%2050%20g%20per%20day.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat enough protein to sustain muscle mass.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get between 50 and 70% of your energy from fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure that 10 to 15% of what you eat is composed of carbs with a focus on high-fiber produce like leafy greens and berries.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You&#8217;ll also want to track macronutrients as part of your keto workout meal plan because this is essential for helping you reach goals. This means tracking calories as well as limiting carbs and protein while increasing fat intake to make sure they aren&#8217;t going overboard on either side.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32015 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4541-1024x576.png\" alt=\"keto workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4541.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4541-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4541.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4541.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Targeted_Keto_For_Bodybuilding\"><\/span><strong>Targeted Keto For Bodybuilding<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">After about a month into following a ketogenic diet plan you will have adjusted to the changes in how your body responds to workouts so at this point it may be time to start being more targeted with your eating habits and workout routines to help gain muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first thing you should do is track macronutrients to make sure your calorie intake is appropriate for what you&#8217;re trying to achieve. The next thing you should focus on is maximizing fat loss while preserving or even gaining lean muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several ways to go about doing this but the main keys are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consuming nutrient dense foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensuring ample electrolytes intake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Getting enough protein (your muscles burn through this macronutrient first)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A targeted ketogenic diet (TKD) is one that provides between 20 and 50 grams of carbohydrates an hour before or after a workout session (<\/span><a href=\"https:\/\/ketogenic.com\/targeted-ketogenic-diet\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). That&#8217;s your entire daily carb allowance, but you must take it at a specific time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also has a ketogenic advantage. Your body can then utilize that fast glucose to enhance your workouts, allowing you to burn even more fat. When done correctly, your body burns through those carbohydrates rapidly, and you&#8217;ll be back in ketosis before you know it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A TKD approach works best for those who have a specific exercise routine that they want to boost. This is also for those who are looking to build, tone, and define lean mass without losing too much fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most important factor in your TKD plan is timing. You plan your carb intake so that your body can use that energy to have a more productive workout. Within an hour or two, you&#8217;ll be back in ketosis, burning fat again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A targeted ketogenic diet allows you to eat carbs around workouts while still achieving ketosis with a strict low-carb lifestyle. As long as you track your macros and don&#8217;t overspend on carbs then this can be a very effective strategy for boosting performance as well as increasing protein synthesis after workouts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Eat_Before_Exercising_While_Following_The_Ketogenic_Diet_Plan\"><\/span><strong>How To Eat Before Exercising While Following The Ketogenic Diet Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re interested in building muscle mass then it may be helpful to shift your keto diet plan to one that is designed for performance. You can do that by including targeted carbs before, during, and after your workout routine (<\/span><a href=\"https:\/\/ketogenic.com\/targeted-ketogenic-diet\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Here are some basic guidelines on how to eat before exercising while following the ketogenic diet plan.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Pre-Workout Snack:<\/strong> About an hour before your workout drink a low glycemic index (GI) carb-rich drink such as coconut water, grape juice or flavored sparkling water. This helps to replenish your glycogen stores and gives you fuel for the workout ahead without affecting ketosis too much.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>During Your Workout:<\/strong> One hour after drinking a low GI beverage during your workout make sure to include targeted carbs in your snack or meal. Some examples of great sources of these carbs are bananas, sweet potatoes, rice cakes or date rolls with nut butter spread on top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>After Your Workout:<\/strong> It&#8217;s best to avoid eating a lot of carbs following a workout because this can cause blood sugar fluctuations which may slow recovery time and impede weight loss results later on down the line. So stick with a fat-rich snack that includes MCTs and protein to speed up recovery time and get back into ketosis.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your glycogen stores need to be full in order to get the most out of your workout. Without carbs, keto dieters will struggle to push through intense sessions that last longer than 60 minutes. By adjusting your macronutrients around workouts you can maximize performance while still achieving weight loss results. With the tips in this article, you should be able to stay on track with your fitness goals no matter what phase of keto you might be in.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207606.gif\" alt=\"BetterMe\" width=\"1106\" height=\"622\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20181204\/\"><span style=\"font-weight: 400;\">A hypokalemic muscular weakness after licorice ingestion: a case report<\/span><\/a><span style=\"font-weight: 400;\"> (2009, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\"><span style=\"font-weight: 400;\">Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/#:~:text=A%20meta%2Danalysis%20of%2013,blood%20pressure%2C%20and%20a%20greater\"><span style=\"font-weight: 400;\">Diet Review: Ketogenic Diet for Weight Loss<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z#:~:text=Background-,Creatine%20is%20one%20of%20the%20most%20popular%20nutritional%20ergogenic%20aids,and%2For%20improve%20training%20adaptations.\"><span style=\"font-weight: 400;\">International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine<\/span><\/a><span style=\"font-weight: 400;\"> (2017, biomedcentral.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">Ketogenic Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5506682\/\"><span style=\"font-weight: 400;\">Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6835497\/\"><span style=\"font-weight: 400;\">Ketogenic Diets and Exercise Performance<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21735398\/\"><span style=\"font-weight: 400;\">Stretching to prevent or reduce muscle soreness after exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2011, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ketogenic.com\/targeted-ketogenic-diet\/\">Your Guide to a Targeted Ketogenic Diet<\/a> (2020, ketogenic.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re already on a low-carb or keto diet, then adding in exercise can be a bit of a challenge. To get the best results from your training, it&#8217;s important to understand how a low-carb diet affects both your body and performance in the gym.\u00a0 &nbsp; The good news is that there&#8217;s no reason why [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":27756,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71,173,151,6],"tags":[],"coauthors":[122,87],"class_list":["post-27744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto","category-keto-recipes","category-low-carb-diet","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keto Workout Plan: How To Exercise On A Low-Carb Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a keto workout plan that will help you reach your fitness goals? This guide will show you how to exercise on a low-carb ketogenic diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keto Workout Plan: How To Exercise On A Low-Carb Diet\" \/>\n<meta property=\"og:description\" content=\"Looking for a keto workout plan that will help you reach your fitness goals? This guide will show you how to exercise on a low-carb ketogenic diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1487497565.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"666\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f84d0e91f314d42c67868e865c9dac67\"},\"headline\":\"Keto Workout Plan: How To Exercise On A Low-Carb Diet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-workout-plan\/\"},\"wordCount\":2339,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1487497565.jpg\",\"articleSection\":[\"Keto\",\"Keto Recipes\",\"Low Carb\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're already on a low-carb or keto diet, then adding in exercise can be a bit of a challenge. To get the best results from your training, it's important to understand how a low-carb diet affects both your body and performance in the gym.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207605.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1186\\\" height=\\\"667\\\" \/><\/a>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is that there's no reason why you can't hit the gym while following a low carb or keto diet. There are some things that will affect your performance in the gym but they aren't good reasons to stop exercising. In fact, by adjusting your workout routine slightly and making sure you fuel yourself properly before exercising, there's a very good chance that you could see great results.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Does Starting Keto Impact Exercise?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When you first switch to a <a href=\\\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/\\\">keto diet<\/a>, it's likely that your workouts are going to feel harder. A big reason for this is because your body will only have access to carbohydrates while exercising on the keto diet.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For most people, carbs are the number one source of fuel during workouts. Without them, there's just not enough energy for you to get through an intense workout session. That said, if you're willing to persist with exercising when beginning your keto diet then you might soon reap some real benefits from starting this way of eating.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The biggest benefit you might potentially see is <a href=\\\"https:\/\/betterme.world\/articles\/bulletproof-coffee-fasting\/\\\">weight lo ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/keto-workout-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/keto-workout-plan\/\",\"name\":\"Keto Workout Plan: How To Exercise On A Low-Carb Diet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1487497565.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for a keto workout plan that will help you reach your fitness goals? 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This guide will show you how to exercise on a low-carb ketogenic diet.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/keto-workout-plan\/","og_locale":"en_US","og_type":"article","og_title":"Keto Workout Plan: How To Exercise On A Low-Carb Diet","og_description":"Looking for a keto workout plan that will help you reach your fitness goals? This guide will show you how to exercise on a low-carb ketogenic diet.","og_url":"https:\/\/betterme.world\/articles\/keto-workout-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":666,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1487497565.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/keto-workout-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/keto-workout-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f84d0e91f314d42c67868e865c9dac67"},"headline":"Keto Workout Plan: How To Exercise On A Low-Carb Diet","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/keto-workout-plan\/"},"wordCount":2339,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/keto-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1487497565.jpg","articleSection":["Keto","Keto Recipes","Low Carb","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're already on a low-carb or keto diet, then adding in exercise can be a bit of a challenge. To get the best results from your training, it's important to understand how a low-carb diet affects both your body and performance in the gym.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Workout_Plan\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207605.gif\" alt=\"BetterMe\" width=\"1186\" height=\"667\" \/><\/a>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The good news is that there's no reason why you can't hit the gym while following a low carb or keto diet. There are some things that will affect your performance in the gym but they aren't good reasons to stop exercising. In fact, by adjusting your workout routine slightly and making sure you fuel yourself properly before exercising, there's a very good chance that you could see great results.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>How Does Starting Keto Impact Exercise?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">When you first switch to a <a href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/\">keto diet<\/a>, it's likely that your workouts are going to feel harder. A big reason for this is because your body will only have access to carbohydrates while exercising on the keto diet.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For most people, carbs are the number one source of fuel during workouts. Without them, there's just not enough energy for you to get through an intense workout session. 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