Keto - Losing muscle and fat?

Roy1C

I’ve been following a Keto/low card diet for 2 months and doing cardio ands strength training 3-4 days a week. I’m very happy with the weight loss.

When strength training I have had a noticeable loss of strength and have had to drop down 10 - 20 lbs per machine. I feel great and look much healthier now. Anybody else experience this? Thoughts / suggestions?

NovusDies

What was your weight 6 weeks ago and what is it today?

I think it is unlikely that in 2 months even if you were losing muscle it would have that dramatic of a result. It is probably a result of your glycogen being depleted and you haven't completely "fat adapted" if that is really a thing.

Phirrgus

Roy1C wrote: »

I’ve been following a Keto/low card diet for 2 months and doing cardio ands strength training 3-4 days a week. I’m very happy with the weight loss.

When strength training I have had a noticeable loss of strength and have had to drop down 10 - 20 lbs per machine. I feel great and look much healthier now. Anybody else experience this? Thoughts / suggestions?

Make sure you're getting enough protein in your diet. It's essential to minimize muscle loss.

quiksylver296

I would assume that the lack of carbs is probably affecting your workout.

mmapags

It's fairly common experience that weight training on keto generally sucks. Maybe @psulemon will weigh in as he tried it and didn't like it. The research shows not much difference in results but most of the anecdotal testimonies that I've seen it that is sucks while doing it.

You were asked above and have yet to answer, how much have you lost in 6 weeks. That can be a factor too. I tend to eat low carb and when I am cutting, it affects my training and my weights lifted drops unless I keep my calorie deficit low. Like 500 cals per day or less.

Sabine_Stroehm

How steep is your deficit? How many calories are you eating?

psuLemon

It is not uncommon to see significant losses in when moving to keto. Often it will take a few weeks to build back up your strength as you become more fat adapted. One thing you can try to do is follow a TKD style diet where you time your carbs (especially some fast acting carbs like gummy bears) around your workouts. Additionally, you can try to imcorporate MCT oils 30-45 minutes prior to a workout.

Adequate protein and sodium are also key.

linza7116

I have noticed strength has little to do on a daily basis with muscle loss. I found it was more due to a lack of something or just not enough sleep. When working out or dieting I always need more sleep and or glucose.

lorrpb

You are likely not eating enough total calories and not enough carbs in particular.