Does keto work without exercise? The short answer is yes. You can enter ketosis and lose weight without exercise.
However, exercise can enhance the benefits of the keto diet and speed up weight loss. Here are the answers to some of the common questions you may have about keto and exercise.
Keto Without Exercise FAQ
Does Keto Work Without Exercise?
As far as ketosis is concerned, you’ll be able to enter and maintain ketosis if you keep your carbs below 50 grams (or 20) per day . Hence, if your primary goal is ketosis, it’s possible without exercise.
Do I have to exercise to lose weight on keto diet?
No. You can lose a lot of weight on keto without exercise. Some of the ways the keto diet can accelerate weight loss are by suppressing your appetite, helping you control your cravings, and improving your insulin resistance. The low carb aspect of keto also can speed up weight loss.
Does exercise speed up weight loss in ketosis?
Yes. Although exercise can speed up your weight loss rate on keto. However, you don’t have to run several miles every day or spend hours at the gym. A simple 10-15 minutes HIIT (High-intensity interval training) 3-4 times a week is more than enough. The best part is that you don’t need any special equipment for it and you can do it anywhere you like.
One study found that the keto diet combined with resistance training helped increase fat loss, especially in the belly area in 24 men. It also helped prevent muscle mass loss .
How can I lose weight faster on keto without exercise?
Here are two ways you can speed up weight loss on keto:
It’s a supplement made out of medium chain triglycerides extracted from coconut oil. MCT oil has been proven to speed up the time it takes to enter ketosis and has been found to speed up weight loss. It also has other health benefits, such as improved energy and cognitive function.
E.g., in one study, overweight participants who consumed MCT oil had more significant weight loss than those who consumed olive oil .
Speaking of MCT oils, make sure to get a pure one with the highest percentage of caprylic acid like this one. The reason is because C8 takes credit for most of the benefits of MCTs.
Intermittent fasting is when you take intervals from eating food for some time. A popular form of intermittent fasting is having your dinner early and skipping your breakfast the next day. This puts your body in 16 hours of fasting state, and then you can have your next meal for lunch.
Does exercise increase ketones?
Yes, prolonged exercise has been found to increase ketone production because your body can use it as an alternative energy source when the carb level is low.
Can I eat more carbs if I exercise on keto?
It depends on what your exercise is. Consuming more carbs is not recommended unless you’re an endurance athlete or someone who practices intense workouts like bodybuilding exercises every week.
You may wish to try the targeted ketogenic diet if you want to consume more carbs around high-intensity workout time. This means you can consume 25-50 grams of healthy carbs 30 minutes before exercise. There are no direct studies to support this approach, but it seems to work for bodybuilders and those who practice high-intensity training.
You may also want to have your dinner early and maybe skip breakfast the next day to increase the chances of not getting kicked out of ketosis.
- Keto diet works without exercise; however, exercise can enhance the overall benefits of ketosis.
- Practicing intermittent fasting and consuming MCT oil can speed up weight loss on keto, especially if you’re not exercising.