If you are following a keto diet, you might be wondering if exercise can help speed up weight loss. The answer is a resounding yes! In this article, we’ll explore how exercise can help you lose weight faster while in ketosis and the science behind it. We’ll also look at how exercise can help you establish ketosis more quickly and efficiently.
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How Exercise Helps You Burn More Calories
Exercise can help you burn more calories than your body burns at rest. When you exercise, your body burns calories to provide energy for the physical activity. The more intense the activity, the more calories you burn. But did you know that exercise also helps you burn calories after you stop exercising?
According to a study published in the European Journal of Applied Physiology, your body can continue to burn calories at a higher rate for up to 12 hours after exercise [1]. This is known as the afterburn effect or excess post-exercise oxygen consumption (EPOC). During this time, your body is replenishing oxygen stores, repairing muscle tissue, and returning to its pre-exercise state. The energy required for these processes comes from burning calories.
Exercise and Ketosis
In addition to helping you burn more calories, exercise can also help you establish ketosis more quickly and efficiently. When you follow a keto diet, your body enters a state of ketosis, which means it is burning fat for fuel instead of carbohydrates.
One of the ways to enter ketosis is by limiting your carbohydrate intake. Another way is through fasting. But did you know that exercise can also help you enter ketosis? According to the Cleveland Clinic, prolonged exercise and a low-carbohydrate diet can help you get into ketosis more quickly [3].
When you exercise, your body needs energy to perform the physical activity. If you don’t have enough carbohydrates to fuel your muscles, your body will turn to fat for energy instead. This helps to burn fat more quickly, which can help you enter ketosis faster.
The Role of Muscle in Weight Loss and Ketosis
Exercise not only helps you burn more calories and establish ketosis but also helps build muscle. Muscle tissue burns more calories at rest than fat tissue, which means that the more muscle you have, the more calories you burn even when you are not exercising.
When you follow a keto diet, you might lose weight initially, but you may also lose muscle mass. Exercise can help prevent muscle loss and even help you build more muscle. By building muscle, you can raise your metabolism and burn more calories at rest.
Exercise Recommendations for Weight Loss in Ketosis
So, how much exercise do you need to speed up weight loss in ketosis? The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate-intensity exercise per week [2]. This can be divided into 30-minute sessions, five days a week.
For the best results, combine both cardio and strength training. Cardiovascular exercise, such as running or cycling, helps you burn calories and improve your cardiovascular health. Strength training, such as weightlifting, helps you build muscle and raise your metabolism.
Conclusion ( Does Exercise Speed Up Weight Loss in Ketosis )
In conclusion, exercise can play an important role in speeding up weight loss while in a state of ketosis. When the body enters ketosis, it burns fat instead of glucose for energy, resulting in a loss of water and electrolytes . Exercise can help the body burn more calories by drawing on its fat reserves for energy, and can continue to burn calories even after the workout is over .
Additionally, exercise can help establish ketosis quicker and prevent muscle loss . By building muscle, exercise can also raise metabolism and offer numerous additional health benefits . However, it is important to note that achieving ketosis can be difficult for some people and is best done with a low-carbohydrate diet and prolonged exercise. Overall, exercise can be a beneficial complement to a keto diet in achieving weight loss goals.
