Does Keto Work Without Exercise?
How to Lose Weight Depending on Your Body Type
For a lot of people, losing weight is important for appearances. For others, it’s a matter of staying healthy. The problem is that there are endless dietary plans and exercise routines to choose from and making the right move these days is getting increasingly harder.
A simple and popular solution is the keto diet. It shows a lot of promise and offers an interesting alternative to boring, tasteless meals that other diets promote. But is it enough on its own?
Here’s everything you need to know about how ketosis works, what the macros involve, and what it can do for your body. Whether or not you also need to add workouts to your daily routine is not as simple as you think.
What Keto Dieting Includes
As a general rule of thumb, a keto diet should consist of 5% carbs, 25% protein, and 70% fats. These nutritional values are pretty far off the norm for most types of exercises.
For instance, anaerobic workouts need carbs more than anything else. Fat alone won’t give you enough fuel to get through an average or high-intensity training session. Even worse, the fatigue you experience afterwards is quite intense.
On the other hand, low-intensity workouts that incorporate more aerobic exercises can be sustained pretty well by fat burning. After all, cardio exercises are a great way of getting rid of body fat.
One of the best ways to get rid of fat is to do 30 to 60 minutes of cardio in the morning before you have your breakfast. The reason behind this is that during that time you’ll only be burning the excess fat for fuel as your carb store is likely to be low after a full night of sleep.
Does Keto Work on its Own?
Although there are proponents that hail keto as a miracle weight-loss diet, there are some things you need to understand.
Keto for lean folks
Keto can help you maintain a lean physique if you’re not already overweight. Consider the following scenario. Your day job or physical disability is hindering your ability to work out. This means that a regular diet that comes with equal concentrations of fat and carbs will cause you to gain weight.
Why is that? It happens because you’re putting more in your body than you can burn.
Switching to a keto diet allows you to control what you use as fuel, in this case it’s fat. Because you now have a low-carb intake and all the excess fat is being burned for energy. Just going about your daily activities consumes enough of the excess fat to keep you in shape.
Keto for overweight people
Here’s another scenario. You’re overweight and you can’t really work out because it’s hard to move your body. This is what a keto diet can do for you now.
In the initial phase of the diet, a shock occurs in your body as it is forced to rely on fat instead of carbs for fuel. You will begin to lose a few pounds but after a while your weight will stabilize. This doesn’t guarantee you’ll be happy with the dropped pounds.
The reason for this is that you already have lots of excess fat to burn. Just adding on top of that with a keto diet is not always ideal as you can’t burn enough of it to make a dent.
This is where keto pairs so well with aerobic workouts. Low-intensity aerobic exercises are perfect for burning fat instead of carbs for fuel. Since you already have a significant reserve of fat and your keto diet is just adding more, it’s also possible that your liver won’t react too well to the extra work.
Combining your diet with aerobic workouts will take some of the pressure off your liver. Don’t misunderstand; your liver still burns all the fat you need for exercising, it’s just burning more of it at once so you can eventually lose weight and require less energy to get through the day.
So, is there a definitive answer? Does keto work without exercise?
Keto diets work with and without exercising. However, there’s no right or wrong answer here. Different scenarios and different body types require specific dietary plans and exercise routines.
As well as a keto diet may work for the average person, it’s wrong to assume that the same keto diet will work for everyone else without putting in some physical effort.
Equally important is realizing which types of exercises are safe to do. To put this in simple terms, keto diets and bodybuilding don’t go hand in hand. They do work with jogging and other cardio routines performed at low intensity.