Does the Keto diet work without exercise? The short answer is yes. Regardless of your physical activity when on the Keto diet you will lose weight fast.
On the keto diet you keep track of your macros, so that you are favoring fat over protein. Once you have started, you will work through the sluggishness and by week two, your body will start to burn fat for energy, instead of glucose.
The ketogenic diet cuts down on carbohydrates, sugar foods, and processed foods. Mainly, you want to achieve ketosis to lose weight fast without exercise in a week.
Ketosis, is when your body burns fat. Your body is switching from burning sugar for energy, to burning fat for energy. This can be a challenge when starting because most modern diets are carb heavy.
Depending on your body size, level of exercise, and overall food consumption, the following figure may be different. Most keto diets suggest you stay below a total of 35grams of carbs per day ( or, below 20g in terms of net carbs, which are the total amount of carbohydrates minus the total fibre).
The general rule on the keto diet when considering percentages is to stick to 5% carbs, 25% protein, and 70% fats. This is difficult when first starting, but totally beneficial long term.
Who Does Keto Diet Benefit?
Keto diets are great for those who have high blood sugar levels, or anyone who has a condition related to type 2 diabetes.
Carbs actually have the biggest affect on your blood sugar. In fact, fiber, protein, and fat can alter your blood sugar after a meal.
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Tips for Gym Training-Keto Diet
Here are a few tips to have the keto diet coincide along with your gym workout.
- Drink lots of water; Best thing to do while on the keto diet is to stay hydrated. This will help against any aches and pains associated while on the keto diet and this will help keep keto flu symptoms to minimum.
- Next, use sugar wisely: Only the strictest keto diets completely eliminate sugar. Most diet plans will allow for meagre amounts of carbohydrates and sugar. This means you should eat carb-rich foods in the period immediately preceding your workout. This will give you the quick release of energy your body needs to perform at its best.
- And most importantly, eat light before workouts, and heavy afterwards. Before your first few workouts, try and focus on lighter fats from natural sources. One example is avocados, which is a very healthy natural fat for energy.
These tips mentioned are for a beginner just starting the keto diet. But of course these tips can be scaled up for someone who is further with their gym workouts.
The main idea here is to make sure plan out your workouts. Be sure to conserve your energy and make sure you don’t burn out too early. Below are some suggestions of different exercises you can use when first starting the Keto diet.
Cardio:
Cycling-Start with long distance with low intensity, then scale up.
Swimming-Great full body workout, just focus on distance rather than intensity and increase level of training from that point.
Strength Training:
Squats- Awesome compound exercise. Avoid starting with heavy weights, and focus on fewer reps with light weights and scale up from there.
Body weight core workouts- This is another compound exercise, which is great benefit for the body without needing the gym. However, with core exercises try to change it up between sits ups, mountain climbers, press-ups, V ups and planks! Planks are great for building strength throughout the whole body.
Deadlifts- Example, squats, just be sure to avoid higher weights when starting and then scale up when doing reps as your energy level comes back.
Important: Early stages with keto diet is to avoid hard training. Therefore, avoid circuit training or high intensity workouts. If you train to hard you will burn out and cause your body more harm, especially if done in early part of Keto diet.
Conclusion, the best way to lose weight fast without exercise in a week is the keto diet.
The keto diet will help decrease blood pressure, lower bad cholesterol (LDL), decrease risk of diabetes, decrease triglyceride levels, lose belly fat fast, increase levels of good cholesterol, reduce appetite, and overall a faster weight loss.
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