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It will also slow your metabolism, which can make losing weight more difficult in the long run. In an effort to prevent starvation, your body adapts to the number calories you give it. So if you're frequently making drastic cuts to your calorie intake, your body will eventually adjust, burning fewer calories per day to ensure you have enough energy left to stay upright, breathing and healthy, Pritchett says.
That's not exactly ideal for any exercise plan that's supposed to end in weight loss. Plus, if you've ever tried to power through a tough workout with a growling stomach, you know that working out on empty is just plain hard. If your glycogen or blood sugar levels are low, you will feel weak. And if you don't have enough energy to really go after it during workouts, your fat-burning and muscle-building results will suffer, says Jim White, R. How to sweat smart when f asting. Intermittent fasting enthusiasts don't need to throw in the towel on tough workouts just yet, though.
Maintaining a consistent exercise routine is important for your health, both physical and mental. So if you're following an intermittent plan, here are the best ways to structure your workouts so you can still get great results:.
Keep cardio low-intensity if you've been fasting. A good gauge of intensity is your breathing: You should be able to carry on a conversation relatively easily if you're exercising mid-fast. But it's important to listen to your body, and stop exercising, if you feel light-headed or dizzy. If you push your exercise intensity or duration too high, your workout will become a struggle. Go high-intensity only after you've eaten: Intermittent fasting programs such as LeanGains have strict rules about scheduling meals around workouts to maximize fat loss while still staying fueled.
In general, the closer you schedule any moderate to intense sessions to your last meal, the better. That way, you'll still have some glycogen aka leftover carbs available to fuel your workout, and you'll reduce your risk of low blood sugar levels, he says.
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For more information, visit www. View source version on businesswire. You need to drink more water on keto, or any healthy lifestyle, for that matter. Staying hydrated is extremely important. Here are a few options you can enjoy while keeping your carbs and sugar in check:. You can have alcohol on keto! They will add to your caloric intake but keep your carb count low. Check out our full Guide to Keto Alcohol to learn how and why alcohol affects us and more so on a low carb diet!
Watch alcohol intake because it is additional, and empty, calories and will hinder you reaching your goals. Being healthy is all about getting the right nutrients and vitamins from your food so always include variety in your diet. Have plenty of meat or fish , dairy and veggies on a daily basis based on this low carb food list. Use coconut oil and olive oil when you cook and in your salads respectively and have a handful of nuts or berries from time to time.
Got any more questions or thought of something we missed? Let us know in the comments below! We believe that the key to success is simplicity and satisfaction with your diet.
Each ebook contains 30 recipes.