Ketogenic diet for health and body comp., not wieght loss

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pianogal77
pianogal77 Posts: 2 Member
in Goal: Maintaining Weight
Hi. Any advice for recommended grams of carbs for lowering body fat percentage by working out... but don't need to lose weight. I did the 10 grams carbs a day for nine months. Where I want to be now, but feel low energy. Need more carbs, like 50 a day. Will I stay in ketosis? Thanks!! All advice appreciated.

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  • SideSteel
    SideSteel Posts: 11,068 Member
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    pianogal77 wrote: »
    Hi. Any advice for recommended grams of carbs for lowering body fat percentage by working out... but don't need to lose weight. I did the 10 grams carbs a day for nine months. Where I want to be now, but feel low energy. Need more carbs, like 50 a day. Will I stay in ketosis? Thanks!! All advice appreciated.

    Reducing body-fat percentage will largely come from consuming adequate protein and training in such a way to provide a progressively demanding training stimulus with sufficient volume.

    And so it's not directly attributed to a specific carbohydrate amount.

    If you don't mind my asking, is there a reason your diet needs to remain ketogenic? That's not to say it's bad necessarily, I'm just curious why.



  • macchiatto
    macchiatto Posts: 2,890 Member
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    YMMV; some people stay in ketosis at 50 gm day or under. I've eaten keto/LCHF for over a year now and for me (with some health conditions I have) it's had some good benefits. Past the first month I haven't monitored whether I'm in ketosis though, but I do often eat 40-50 gm carbs/day (sometimes more, sometimes less. I tried to stay to 20-30 net for the most part while in weight loss mode).

    You might find this helpful:
    https://chriskresser.com/the-3-step-process-to-determining-your-ideal-carbohydrate-intake/
  • psuLemon
    psuLemon Posts: 38,391 MFP Moderator
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    What did your fats and protein levels look like? How much sodium are you taking in? Also, the keto diet isn't a weight loss diet specifically, but can have that affect if you are satiated by fat. Have you tried to increase your carb goals?


  • wimberleybonnette737
    wimberleybonnette737 Posts: 68 Member
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    Well lately I am experimenting with decreasing fat a bit and increasing protein to try to get my body to burning body fat for energy instead of just using dietary fat. I also lift heavy 5x a week so trying to help preserve/build muscle
  • wimberleybonnette737
    wimberleybonnette737 Posts: 68 Member
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    Def agree with watching electrolytes/sodium to make sure you don't bonk or feel cruddy. I am maintaining while eating keto since Nov and still keep carbs at or under 20g net and just fool with fat/protein
  • trigden1991
    trigden1991 Posts: 4,658 Member
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    wimberleybonnette737 wrote: »
    Well lately I am experimenting with decreasing fat a bit and increasing protein to try to get my body to burning body fat for energy instead of just using dietary fat. I also lift heavy 5x a week so trying to help preserve/build muscle

    Increasing protein and reducing fat will likely kick you out of ketosis.
  • Vegplotter
    Vegplotter Posts: 265 Member
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    You ought to try considering percentages of protein, fat and carbs. If you've been on a low carb diet you might find you are suffering from tiredness? The British Dietetic Association recomment 50% carbs, 15% protein and no more than 35% fat. Also min 30g fibre per day. This is a balanced diet. A few percentage points more or less isn't a problem, but for long term the closer you are to this balance, the less likely you are to suffer long term damage. Good luck. (By the way you need a balance of carb, protein and fat to build muscles).
  • wimberleybonnette737
    wimberleybonnette737 Posts: 68 Member
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    trigden1991 wrote: »
    wimberleybonnette737 wrote: »
    Well lately I am experimenting with decreasing fat a bit and increasing protein to try to get my body to burning body fat for energy instead of just using dietary fat. I also lift heavy 5x a week so trying to help preserve/build muscle

    Increasing protein and reducing fat will likely kick you out of ketosis.

    Understood. So far so good in my situation. I know this diet is very situational.

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