#4 YOUR RECOVERY WILL BE SLOWER
Are you are concerned about personal bests or training for a race? The true ketogenic diet is not usually associated with better athletic performance. Power sports like weightlifting or sprinting, most research has found that keto does not benefit performance in any way.
In addition to lacking sufficient carbs, the strict ketogenic diets are low to moderate on protein. Protein is required for muscle strength and recovery. Also, a multitude of other tissue and enzyme functions in the body. When strength gains and recovery are impaired, fitness gains will happen at a slower rate. Even with the modified keto where protein is increased, carbs are still lacking, hence impairing fitness gains.
#4 YOU MAY NEED TO FOCUS ON LOWER INTENSITY WORKOUTS
After a few weeks on a strict ketogenic diet, you will have likely transitioned into ketosis. Meaning your brain and body are burning ketones (from fat) as fuel. This means you have better adjusted to having fewer carbs available for fuel. Therefore will likely have improved energy levels, mood and concentration compared to the first few weeks on the diet. Our body will adapt to whatever “good” or “harm” we do. Our bodies adapting to ketosis is not positive in the long-term for the body.
That being said, you still want to focus on workouts that are less dependent on carbohydrate. Sucha as yoga, lower-intensity walking/jogging or light weightlifting. You’ll want to avoid endurance exercise (over 1 hour). Such as very intense workouts like HIIT, CrossFit and boxing. In other words, if you’re a bootcamp pro, keto is probably a No-Go.