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

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.

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?

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

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).