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  • Posted On: 08-19-19, 11:13 pm (EDT) #1

    Keto & Weight Training

    August 19, 2019, 11:13 pm

    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

  • Posted On: 08-20-19, 11:00 am (EDT) #2

    Keto & Weight Training

    August 20, 2019, 11:00 am

    When it comes to Keto weight loss will always come fast because normally the first week is mainly water weight lost. Carbs are glycogen which is energy and holds on to water in the body. Once you stop eating carbs the way you were your body is going to flush that out and your normally eating less calories on Keto hence the weight loss so fast. The problem with Keto when weight training is that carbs are energy and if you’re doing long periods of heavy weight training that energy is very much needed. Carbs also help push protein amino acids through the blood helping in recovery aid and muscle growth/ repair. Keto works for most trying to lose weight fast but normally you will Plateau Which is why I normally don’t recommend it to most. It’s also not very friendly for most lifestyles. Tracking macros with flexible dieting is the way to go overall as you will be able to lose more weight in the long run, have more energy for your lifts allowing for my calories burnt and muscle gains made and a happier overall lifestyle. Just my 2 cents

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