Eat carb or not Goal to reach 10% body fat

satisatisati

Goal is fat loss. I am following ketogenic diet since last two months. Tried to include carbs once. I gained couple of kgs quite quickly so i returned back to keto zero carb diet.
I want to get down to 10% which is my goal. Right now i am at 20%+.
Please suggest me what other changes i should do to reduce my body fat.

deannalfisher

carbs will cause your body to hold water (carbo-hydrates) - you didn't gain weight eating carbs unless you ate over maintence

if you want to focus on BF - you need a progressive lifting plan (stronglifts, wender) and eating at or slightly above maintenance (gain some weight and then do a cut is what most people seem to do)

Chieflrg

Carbs can effect your glycogen levels which I believe you hold something in the area of 3-4g of water for ever gram of glycogen.

So by cutting carbs, all you are doing is cutting water eccentially . So your weight might decrease, but not necessarily fat.

I'm not against keto if it helps you adhere to a deficit, but it certainly isn't necessary unless you have a medical reason.

Advice is to lose fat, you simple need to eat in a deficit if you are on keto or not.

livingleanlivingclean

Eat carbs, get carbs and water in to muscles, muscles appear fuller and push against the skin more.... Voilà! You look leaner.

(calorie deficit for fat loss!)

sgt1372

I don't think it matters how many carbs you eat.

I lost 38# from 196 to 158 and reduced my BF from over 20% down to 8.9% on a high protein and hi carb diet w/the following macros: 40P/40C/20F.

Pretty much the opposite of keto

The secret? Just eating at a caloric deficit, I believe.

Macros do matter for weight/fat loss too but the macros won't come into play if you're not eating at a deficit in the 1st place.

satisatisati

Thank you all for clearing my doubt