4 Tips For Staying Fit On A Keto Diet

Updated on March 11, 2021
Knife and fork over wooden cutting board and ketogenic low carbs ingredients for healthy eating concept and weight loss, top view. Keto foods: meat, fish, avocado, cheese, vegetables, nuts

There are so many kinds of diets out there that it can feel like you’re drowning in a bottomless pit of choices. And, in a time where being healthy is a luxury, dieting is a considerable option.

A recent diet trend called the ‘ketogenic diet’ has emerged in the wellness industry. If you’re wondering what this is, look no further. Maybe the ketogenic diet is what you need.

What is a Keto Diet?

A keto diet is a method of dieting that focuses on fat intake. It’s a low-carb, high fat diet that limits daily carb intake to about 20 to 50 grams. Although it was primarily used to reduce the epileptic frequency in children, the keto diet has reached popularity within the health and fitness industry because of its claim to aid in weight loss.

What Happens in Ketosis?

The effect of a keto diet on your body is called ‘ketosis.’ There are various ways your body tells you when you’re in ketosis. You might develop ‘keto flu,’ which you get two or three days after starting a very low-carb diet. You might also feel decreased energy levels and a decline in your exercise performance. This is probably because you’ve burned all your energy storage.

These things could potentially worry you if you’re just starting on your keto diet journey, but with research and a few days of adjustment period, you might be getting back to normal functioning soon.

Keto’s Claim to Fame

People who’ve tried the keto diet have claimed that it’s effective in losing weight radically by restricting carbohydrates in the body and concentrating on fat intake to achieve a state of ketosis. Studies suggest that when the body reaches ketosis, body fat is significantly reduced, and muscle mass is retained.

How to Stay Fit with Keto

With the dietary requirements of keto diet and the lower energy people seem to feel when on the diet, it’s hard to stay fit and active sometimes. Here are four tips on how to stay fit while on the keto diet.

  1. Be Mindful of Your Food Intake

If you started trying the keto diet because of its claimed benefit of weight loss, then one of the most important steps you can take in achieving that goal is to pay attention to the food you eat. Keep track of your fats, carbohydrates, and protein since they make up your overall caloric intake. Health and fitness experts suggest a way to be mindful of your food intake is to calculate your macros.

For ketosis to potentially work in your body, be cautious of foods like grains, fruits, tubers, and all sugars. Focus on fatty meats, oils, leafy greens, nuts, and seeds.

  • Plan Your Meals

A key to staying fit while on a keto diet is to avoid overeating, especially unhealthy fats. You could try having a meal plan prepared for you. A meal plan helps you stick to your goals and keeps you disciplined. Just remember to measure your macronutrient intake and lean more toward consuming low-carb vegetables, cheese, avocados, meat and poultry, olive oil, nuts, and seeds.

  • Find Your Own Limit of Carbs

 No particular limitation on carbs is suggested for a keto diet. Studies show that individuals have a different limit that they should stick to so they can achieve ketosis and trigger ketone production. Finding your keto carb limit is dependent on multiple factors, such as lifestyle, body type, and the like.

While carb limits may vary from one person to another, there’s a specific limit that many could try to potentially achieve ketosis. This limit falls on the scale of 35 grams of carbs in total, with about some net carbs falling on 25 grams. Try sticking to this limit and see how you feel and how your body responds.

  • Stick to a Regular Exercise Plan

Health and fitness experts suggest sticking to a regular exercise regimen according to your body composition. Do what you love, but keep your workout plan optimized for your keto diet lifestyle. For example, strength training might work for you if you want to build your metabolism. You could also try yoga for a lower impact option. Ease into what works best for you. After all, the best exercise plan is the plan that you alone will do.


This article highlighted four tips on how you can stay fit while being on a ketogenic diet. A ketogenic diet concentrates more on fat rather than carbohydrates and proteins. But health experts suggest that it’s still important to balance those three as they make up your overall caloric intake.

Remember that a ketogenic could potentially impair muscle growth and reduce your energy levels; you may want to balance these out so you don’t burn out in the end. No matter what diet you’re on, it’s important to keep fit and healthy. Remember that being on a diet regimen doesn’t immediately mean you’re healthy and fit. So keep active!