Can you eat keto and exercise at a high intensity or work a physically demanding job? The short answer is yes! But you might need a few modifications to make keto work for your lifestyle.

Below, we’ll cover what you need to know about keto exercise and doing physical activity while in the Keto Zone.

Note: Temporarily, You Might Have Less Energy

When you start eating the Keto Zone diet, you’re training your body to switch from using glucose for energy to burning fat (which is part of entering the Keto Zone).

During this transition, some people experience the “keto flu,” which can include symptoms like fatigue and lower energy levels.

Thankfully, most people can bypass the keto flu completely by taking Instant Ketones. But even if you do experience the keto flu, this transition period is temporary.

So in the initial stages of the diet, you might need a little extra rest time until your body adjusts—at which point most people notice a huge boost in energy!

With that in mind, let’s discuss some ways you can manage keto exercise needs long-term in the Keto Zone.

5 Keto Changes to Make for High Physical Activity Needs

For most people, normal physical activity is no problem once they enter the Keto Zone and become keto adapted. But if you do more intense workouts than the average person or have a job that is very physically demanding, some of these adjustments/considerations may work better for you.

1. Lower Carbs More Slowly

If you have a job that requires a lot of physical activity and worry about lacking energy during the keto transition period, you might consider lowering your carb intake more slowly instead of all at once.

Over a couple weeks, slowly lower your carb intake until you finally get to 20 net carbs or less per day. This will ease you into fat-burning mode more slowly, giving your body more time to adjust to using fat for energy.

2. Pay More Attention to Protein and Calories

Eating enough protein can also help your energy levels—and it’s especially important if your goal is building muscle or competing in sports.

Shoot for at least 30 grams per meal and focus on high-quality animal proteins.

Another common benefit of the Keto Zone diet is appetite suppression. Many of our Keto Zone members find intermittent fasting on keto easy because they don’t feel hungry often. But if you’re doing intense exercise or physical activity, you might need a little more food than the average keto dieter.

Try having a healthy keto breakfast before you start your day or eat a bigger lunch and see if that affects your energy levels.

3. Get Plenty of Electrolytes

If you notice fatigue, dizziness, muscle cramps, or other symptoms when trying to exercise on the keto diet, you might just need to replenish your keto electrolytes! There are a few different ways you can do this:

  • Before keto exercise, make a pre-workout “lemonade” drink with water, fresh-squeezed lemon juice, and a pinch of sea salt.
  • Add high-quality sea salt to your meals throughout the day.
  • Take an electrolyte mineral supplement. (Instant Ketones contain electrolyte minerals along with exogenous ketones for extra energy.)

4. Have Some Low-Carb Fruits

Most fruits are too high in carbs for the Keto Zone diet, but there’s one exception: berries!

Berries are low-carb fruits you can have in small amounts, and they provide a steady, clean extra energy source.

A few extra berries per day might be helpful for those who perform high levels of exercise.

5. Support Your Energy with Supplements

Lastly, certain supplements can be very helpful in providing your body with more low-carb energy sources. Those include:

If your lifestyle is more physically demanding than the average person and find yourself needing more energy, those minor tweaks can make a huge difference. That being said, many people can follow the Keto Zone diet without any adjustments at all. Just listen to your body, give yourself time to adapt to the diet, and try the changes above as needed.


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