Still Confused

(Linda) #1

I am still considered very much a newbie. I am confused about gaining muscle but still losing fat. Do I need to eat more calories? Will this stop the fat loss? I don’t need to lose more weight, but I do need to lose body fat. I have been eating about 500 kilocal per day over my normal consumption keeping within the recommended macros. No weight gain (no gut reduction yet), but still feel exhausted working out at the gym. HELP

(Katie) #2

How long have you been doing keto? Are you at a significant caloric deficit? What foods are you eating?

Electrolytes are very important for keto, especially if you are working out. Have you increased your sodium?

It is almost impossible to build muscle without gaining at least a little fat as well. Building muscle usually requires a caloric surplus, and losing fat usually requires a caloric deficit. You can still go to the gym with a fat loss goal, you just might not be adding significant muscle. Which is your primary goal?

(Linda) #3

Thanks for getting back to me. I have been on keto for 8 weeks. At the moment I am eating over my normal calorie deficit. I am in deficit at 1200 kcal. Presently, eating 1500 kcal. My main goal is to lose the fat, but I don’t want to lose anymore weight. I’m 5"2 and 119 lbs. That is where I’m confused. I don’t know whether to stay in deficit in order to lose the fat. What say you?

Thanks,

(Katie) #4

I am not a professional, but if I were you I would increase my calories, at least to your baseline (instead of being in a deficit), and weight lifting. How many carbohydrates per day are you consuming?

Another factor for fat loss is getting adequate sleep. If you are not, your body will hold onto fat. The same with stress. If you are really stressed out, that will cause your body to hold onto fat, especially in the stomach. Lastly, if you are consuming a food that you are intolerant to, it might cause you to be inflamed and hold onto fat. Have you tried carnivore?

(Linda) #5

My average carb intake is between 20 and 30 g. In my macros I am about 11-14% carb, 68-70%fat and the 15-21% protein. I am still trying to elevate my fat ratio and decrease my protein. I’m not familiar with carnivore.

#6

I am not an expert either I am your size probably around 112 although it is a bit up and down. IHere is what I would do, I would try to figure out if I needed to lose fat… have your checked your waist to height ratio. Even if I needed to lose fat I would ignore that and focus on building muscle for a bit. To do that I would eat a lot more protein. And I would work out… whatever workout you like… I do a lot of body resistance work out. I would eat a bit more especially protein. I am not super muscular but I have muscle. Lost all my weight keto Later if needed you can deal with the fat.

(Linda) #7

Helene, I have been performing resistance training as well as light aerobic activity 2-3 x week for 2 years. Over that time period, I’ve lost 25 pounds and have gained muscle, of that I’m sure. Over that period, my waist and gut have decreased very little which is why I decided to try keto. I have noticed that I don’t have the stamina with lifting that I had previously, but it is getting better. Losing fat is really my main goal; I just want to try to keep the muscle that I have now, or at least most of it.

#8

What are your measurements Maybe your body shape is naturally a bit squarer. We are all shaped differently. You can not both stay the same weight and lose fat. You have to gain something and that part has to muscle

(Windmill Tilter) #9

My best guess is that you’ve slightly messed up your metabolism through years of intentional calorie restriction and exacerbated it by exercising during the process. Your satiety signals are a little scrambled and need to be fixed. You’re eating too many carbs, and its making it hard for you to get fat adapted. This is making you very tired and low energy and causing you to crave carbs. That’s just a guess. If any of the above sounds plausible, here is what I would do:

Step 1: Keep carbs under 20g/day (total not net)
Step 2: Throw out all your processed food
Step 3: Throw out your artificial sweeteners
Step 4: Stop calorie restricting
Step 5: Eat to satiety
Step 6: Stop exercise until your satiety signals start functioning properly.
Step 7: Reintroduce resistance training an additional day per week. Avoid cardio unless you sincerely love it.

Just my 2 cents. Hang in there!

(Linda) #10

Thanks.

(Katie) #11

If I were you I would get my carbohydrates down to about 15 total grams. Eat fatty proteins, like fattier beef, salmon, sardines, eggs, etc. This will help you with your fat intake
Carnivore is eating only animal foods, primarily meat. It is a great way to eliminate any possible food sensitivities because most people are not intolerant to meat. There is a separate carnivore topic in this forum that might be worth exploring.

(Katie) #12

I second this and add that it will or benefit your health, muscle, and satiety to prioritize fatty meats.

(Linda) #13

Thanks. I will begin introducing fattier meat and fish to my diet. I’m using coconut oil when cooking to help increase fat levels.

(Linda) #14

Thanks.