Hit goal weight and now want to stay at same weight but continue losing body fat

#1

I successfully reached my goal but want to lose some more body fat. I look lean and muscular again and starting to see my abs so the motivation is there! Over the course of doing keto I varied with the fat and protein amounts. I still keep the total carbs around the 30-35g mark. I presume I would have to keep my fat levels at an amount where I would be burning my own fat. Obviously working out and making more muscle is very important too. I’m still trying to find my maintenance calories. I have only done keto for four months and in the past when I have lifted I have always found it difficult to lose body fat unless I was eating at a caloric deficit.

Anyone have any thoughts? Thanks!

(Vladaar Malane) #2

My thoughts are with you already being at ideal weight is just one word exercise, which you already have listed, so that is the only way to keep losing fat while maintaining weight or gaining weight that I know of.

Maybe others know of something else, if so let me know and I’ll throw it in my repertoire as well. :slight_smile:

(Robert C) #3

This would be very difficult.

Sticking with keto and adding more exercise to gain muscle is a great way to go but, losing a couple of pounds of fat is very easy (a week) compared to gaining a couple of pounds of muscle (several months if you are not on gear and have a history of lifting). So, trying to stay at a particular goal weight is likewise difficult.

Since you are going to add exercise, I would suggest you not limit fat calories with the idea of burning body fat but instead - shoot for a balance of neither gaining or losing body fat. Then just add muscle (which will be easier without a calorie deficit). If you are at your goal weight now and all you do over the next few months is add a pound or two of muscle - I assume you’d still be happy with that new weight.

#4

FWIW I’ve gained muscle & lost fat over the past couple of years with the addition of weight training but my actual bodyweight/set point did go up. I gained a grand total of 1.5kg while my bodyfat dropped from 23% to 20%. I don’t eat at a deficit but I do seem to match fat/protein pretty close to gram to gram while keeping my carbs at 25gram net.

(Carl Keller) #5

Check out Thomas DeLauer on YouTube. This guy is a keto/workout junkie.

(Sheri Knauer) #6

http://ketosavage.com

#7

Thanks for the link!

#8

Thomas DeLaurer is real good. I enjoy his videos. Thank you.

#9

Rob,

Thanks for the suggestion. You raise some excellent points. I’ve lifted a good amount over the years and still carry a decent amount of muscle. In my experience it has been next to impossible to gain muscle while in a caloric deficit. Obviously you can gain muscle while in a caloric surplus. My inclination is to eat around maintenance level or a tad more, have a solid amount of protein and probably up the fats a bit. If I have too little fat I would think my body would still be feeding off my own fat. My total daily carbs are probably anywhere between 25-35g. Net carbs vary but can be in the low teens. My carb sources are greens, avocados, broccoli, green beans etc…I’ll see how things go. I may have to up the carbs ever so slightly and see what happens.