Hi,
I hit a sort of low point and decided to turn everything around, beginning with trying to better my diet, which led to a low carb diet. Research into that then led me to Keto. Research into Keto and general overall well being also led me to Weight Training as a way of aiding in losing weight. The idea of weight training and gaining a little bit of muslce is very exciting to me. From all my learning though, it seems the consensus on if Keto and Weight Training can compliment each other is very mixed.
I'm a 33 year old woman. I'm 5'8 and started out at 180lbs and just over a month on the Keto diet I have lost 13lbs which puts me at 167lbs. My body fat % is not great at 36% from what I can gather. My initial goal was to just lose weight, but the more I delve into my own health and how everything effects my body, I'm more and more interested in beginning weight training and building a little bit of muscle. My current Macros hover around the Keto #'s. 65-70% Fat, 25-30% Protein and 10% Carbs. My caloric intake is usually around 1400-1700 right now. Beyond what I've been eating, I don't feel hungry at all.
I've seen the arguments that Carbs are needed for working out and higher amounts of protein than the Keto diet normally allows for are also needed to build muscle. I've also seen arguments that Keto can work fine for building muscle if you plan your protein intakes very carefully around your workouts. Either right before or right after your workouts. Does this seem a plausible solution? At least for early gains?
I've also seen arguments that if on a Keto diet while weight training, Intermittent Fasting becomes even more important. As that is when the body in Ketosis is in fat burning mode, but if you don't intermittent fast you risk the body burning muscle far more than fat. I've been practicing IF for two weeks now, almost every day and have found it easy to get a 16/8 schedule.
The problem, is that I would really like to take further steps into Weight Training, but I absolutely love the response my body has had to Keto. And I don't even mean weight loss. I have more energy, my energy is stable throughout the day, my moods are better. I don't get dizzy or light headed if I miss some "meal time" like I would on a carb heavy diet (probably a sugar drop). The positives I've gotten from it are very strong. And I'd like to find a way to work in weight training while on a Keto diet.
Or do these ideas seem implausible? Or would I be better served sticking with Keto in order to first lose the weight I'm looking to lose and then shift my diet off Keto and get into Weight Training?
Thanks for any input