Exercise

• Type and Intensity
  • Incorporate a mix of low-intensity cardio (e.g., walking, cycling) and resistance training (e.g., bodyweight exercises, weights) to preserve muscle mass and support fat loss.
  • Avoid high-intensity workouts in the first 2–3 weeks to prevent fatigue during keto adaptation.
• Timing
  • Exercise during or just before the eating window to align with energy availability from meals.
  • Hydrate and replenish electrolytes post-workout to prevent cramps or dizziness.
• Adjustments
  • Monitor energy levels and reduce workout volume if feeling sluggish; performance may temporarily dip during ketosis adaptation.
  • Gradually increase intensity as the body becomes fat-adapted (typically 4–6 weeks).

The Benefits

• Boosts fat burning
• Increases ketone levels
• Improves insulin sensitivity
• Enhances mental focus
• Builds muscle mass
• Reduces inflammation
• Increases energy levels
• Supports weight loss
• Improves cardiovascular health
• Enhances metabolic rate
• Reduces stress hormones
• Improves sleep quality
• Strengthens immune system
• Enhances endurance capacity
• Lowers blood sugar