Getting lean on keto

(Kameel Awdish) #1

I’ve found that keto works very well for controlling hunger, allowing for a more nutrient dense diet, and improving overall well-being. Keto for me and many of the people around me that have been doing it a while seem to be consistently good and helping people lose the excess fat, but not so much for getting lean. Has anyone found it difficult to actually get lean doing keto? Would love some tips.

(Robert C) #2

You might need to try some form of fasting to get lean.
Once you are adapted, your body has an easy time of getting at its own fat stores.
But if you eat enough each day - it doesn’t have a reason to.
If you eat less each day - your metabolism slows.
If you fast by skipping a day of eating once in a while - your body draws that day’s needs from your belly and doesn’t slow metabolism (doesn’t feel threatened like when you lower daily calories).
Each one of those fasting days might drop around a half pound of fat so - lose those last 10 pounds with 20 days of skipping eating in a 2 to 3 month period.

#3

I don’t want to keep banging the resistance training drum but it’s an excellent way to increase lean body mass/decrease body fat.

(Pete A) #4

Keep going, you will get lean. I feel like a tree trunk. :slight_smile:

(squirrel-kissing paper tamer) #5

I never got anywhere with cardio but besides resistance training, yoga has always helped my body, personally, get definition. Holding poses, practicing balance, lengthening parts that are tight in general seems to be a great pair with strength training, or without if that’s your thing. I find it’s an easier place to start from zero.

And let me stress, you don’t have to be “good at it” or flexible. Just start where you are, do what your body can do and practice. That’s all.

#6

edit

(Running from stupidity) #7

I’d need a solid one :slight_smile:

(Kameel Awdish) #8

I do a lot of resistance training. I do gymnastics, isometrics, im 5ft10, i deadlift 200kg for 3 reps. @RobCi think you are correct. I eat to satiety, i eat pretty much carniovre plus a bit of greens and a handful of low carb nuts and berries. even though strength is going up in the gym, body shape (fat) is not shedding.

I think perhaps leaner cuts of meat are necessary, i like ted naimans perspective of protein to energy ratio, maybe im eating too much fat, but if i wasnt i’d be in a calorie deficit and that will apparently destroy my metabolism.

i loved pro-longed fasts when i first did it. i went 10 days on just water and lost 8kg, most of which i did not gain back. i was convinced it was magic. Unfortunatley after gaining some weight as some do in the winter months i decided to fast again. only this time i could only go for 7 days and barley dropped any weight, and soon as i ended the fast i gained the weight back.

I will try doing 48hour fast, followed by a feast, followed by a 48hr fast, followed by a feast… and so on… for a few weeks and see how that goes.

(KCKO, KCFO 🥥) #9

Bang away. It can’t be said enough. Resistance and strength training really work.

And a little fasting can’t hurt either, just as @RobC explained above. The two are great together.

#10

If you do several consecutive 48s think about eating for two days in between to ensure you have the calories to sustain the next 48. I did as you mentioned and only punctuated it with one day of light eating and I felt bad.

Think about it.

Now, I have little problem with a 3-day and even 4-day fast every week or so. It’s the consecutive 36-48 hits that get to me. Probably not giving my non-hunger hormones time to kick in and the second-day hangries set in.