KETO DIET MUSCLE LOSS!

Do you lose muscle on a ketogenic diet? How can you keep muscle and lose fat with a keto approach.

Beginners to Keto will soon notice a drop in weight which can be associated with restricting carbohydrates and the lack of fluids that come with that.

How to start a keto diet, focus on getting fats as your main calorie source and carbs will be as low as 5% of total calories.

Eating on a ketogenic diet can be a challenge, this is a completely different life style for most people.

Yes you burn more fat when in ketosis, you also store more fat in ketosis as fat is very quickly stored as adipose tissue.

[johnf]

I've been doing keto too for several years. Early on I had a similar experience where I lost weight and it seemed like I had lost muscle. I tweaked the standard keto ratios (70% fat, 20% protein, 5% carbs) to something that better suited my lifestyle. I'm probably more paleo now, 50% fat, 40% protein, 10% carbs. At my highest weight I was around 210, I'm 156 this morning, about 11% body fat. Not too bad for 65 yo.

[collettemarie]

I do keto as it has reversed pre diabetes! I've not lost muscle according to tests
I've lifted weights since I was a teenager but this way has been the only sustainable way for me. Prior to keto the fat was determined to stay put.

[frankiefernandez]

There's also the "Targeted" Keto diet where your carbs are eaten prior to working out. You burn off the glycogen and stored glucose in the gym and you go back into ketosis in a few hours. There's plenty of pros using this technique on YouTube.

[DK-prny]

Carbs aren’t needed. He just needs to increase his protein.

[scottycollins]

I could say a thousand words about Lchf diets, I used to be one of those people that bashed the diet, you know coming from a bodybuilding background, I'm 45 don't compete anymore, I'll say this staying lean has never been easier on a Lchf for ME, I never lost strength, and didn't get "keto flu" I personally love eating this way, not trying to get bigger or train for any pr's so it works great for me..🤷🏾‍♂️💪🏾💪🏾

[stt]

Did Keto for 3 months last year with no cheats. I track everything via my "smart" scale. At the end of 3 month it showed that I lost 5.8lbs of fat and 8.6lbs of muscle. All while averaging 300 calories over what the online calorie calculator said that I should be eating. Keto has been the only thing that has produced fat loss for me in over 10 years. Took me 6.5 weeks to regain all of that weight all while eating under maintenance. Not even sure what to do anymore

[landho]

Great info as always! I got good news from my doctor. Since losing 45 lbs I no longer need to take Tricor, cholesterol medication. YAY!!!

[papafituae]

i like how you didn't bash keto completely, but still gave your opinion as a body building coach on the best strategy for muscle retention. I get annoyed with all the militant anti keto, anti flexi diet, anti meat, anti veg dogma that get's thrown around. I've had great success rotating between keto, carnivore, and then when i burn out mentally low calorie anabolic recipes with tons of carbs and protein

[lucasyoutube]

Could not agree more, those who gain muscle Without so much carbs, could have more muscle with more carbs. Insulin is the most anabolic hormone. Keto is an excellent strategy, if it is used with good amount of protein, if you have insulin resistance. If you don t have this ussue, and you workout frequently carbs will give you so much energy, recovery and otimize muscle gain. Thanks Paul

[Tai]

I did keto for years. I developed NAFLD which didn't change between 2020 and 2023, ive lost a lot of muscle mass despite doing resistance training. I was confused howveer I've started to eat fruit and honey and feel a lot better!

[loseweightwithvio]

👌 👌👌 pictures makes such a huge difference in seeing progress

[lamrof]

The issue I see is when we are talking about Carbs most people are thinking Grains. That is a wrong way to look at it. One can get cars from other sources other than grains. Gobbling pasta for Cars is not healthy.

[brookesmith]

Paul that gray facial Hair doesn’t flatter you. You have a handsome face and it is being hidden and makes you look older. There are not many men your age that are good looking, you are and you should not hide it.

[JMac-dyhq]

Wish there was more people talking about this. Keto is not always the answer.... It has such a cult like following. CICO all the way for me!

[GabrielHernandez-hgmu]

When cutting I use to take in 50gr carbs (white rice) in my post workout meal only. The rest of meals consist of protein, fats and veggies.

[afhollister]

Great video! I’ve been doing keto on/off for the past 4 years and have lost 100lbs. I also incorporated IF after the first 5-6 months. Def learned to up the protein ratio to prevent muscle loss since I worked out 3-4x a week (now 5-6x a week).

[VL]

Great advice. I am following a ketogenic diet but guard against muscle loss with complex carbs like oat bran and brown rice. Have lost 40 lbs. but now trying to protect muscle.

[snorgs]

Been keto for over 5 years and carnivore for just over 2. I'm stronger and leaner than ever. I've tried all diets except vegan.

Currently 190 lbs. at 6ft tall and recently hit a 1 rep max bench of 315 lbs. I'm 41. I eat about 3 lbs. of beef a day.

[davebrown]

I've done two bouts of keto. One was 6 months one was 7 months. I lost a substantial amount of muscle the first time. The second time I used ped's and still lost muscle. The only people I know that haven't lost muscle on keto didn't have much to begin with. Bottom line is you just can't push your muscles to level you need to maintain the mass you've built over the years.

[jefferyrencher]

I keep at least 50g of carbs in my diet. Hash browns and garlic bread are 32g of carbs and I cut half a potato and make french fries for the rest of my carbs to fill that room. And if I don't want garlic bread I switch to croutons to lower my carb intake.