Elements to consider

When starting a ketogenic diet, it is important to combine it with physical exercise to maximize the results for health and wellness. However, exercise during the ketogenic diet requires certain elements to consider to ensure that the body is well nourished and that performance is not compromised.

In this session, we will explore the key elements to consider for exercise during the ketogenic diet, including the most appropriate types of exercise, hydration, supplementation and precautions to avoid unwanted side effects.

Know your goals and limitations

Before beginning any exercise program during the ketogenic diet, it is essential to know your goals and limitations. If your goal is to lose weight, you may want to focus on cardio and resistance exercises to burn calories.

If you are looking to gain muscle mass, strength training and weight lifting will be more appropriate. Also, be aware of any physical limitations you may have and adapt your exercise program accordingly to avoid injury.

Adequate hydration

During the ketogenic diet, the body loses more water due to the reduction of carbohydrates, which can lead to dehydration if you do not drink enough fluids. It is critical to maintain adequate hydration before, during and after exercise to avoid fatigue, cramping and other negative effects. Drink water regularly throughout the day and consider adding electrolytes, such as sodium, potassium and magnesium, especially if you sweat a lot during exercise.

Choosing the right type of exercise

During the ketogenic diet, some types of exercise may be more beneficial than others. Cardiovascular exercises, such as running, swimming or cycling, are ideal for burning fat and improving endurance. Strength exercises, such as weight lifting, are essential for maintaining and increasing muscle mass. Combining both types of exercise in your routine can provide optimal results for weight loss and body composition.

Precautions to avoid side effects

Some people may experience side effects during exercise on the ketogenic diet. The "ketogenic flu" is common at the beginning of the diet and can cause temporary fatigue and weakness. It is essential to listen to your body and adjust exercise intensity and dura