Do you lose muscle or fat first?

"In general, muscle is not lost before fat—it is very dependent on nutrition and activity volume," Miranda-Comas says. "A person who is attempting to lose weight by not eating may lose weight in muscle first before fat." How does that happen? Well, the body likes to go for carbs (glucose) for energy first.

menshealth.com - Weight Loss vs Fat Loss: 5 Signs You're Losing Muscle - Men's Health

What's the difference between keto and Speed Keto?

Speed Keto is a combination of the traditional low-carb, high-fat diet of traditional keto, but also incorporates intermittent fasting. This means...

Last updated Dec 4, 2020

What foods make you sleep at night?

Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep. Almonds. Almonds are a type of tree nut with many...

Last updated Jul 21, 2021

Promotion

Losing weight is hard. From the diet changes to the ramped-up workouts, it can take a serious overhaul of your lifestyle. And usually, the goal is to decrease body fat and increase muscle. But sometimes in that quest, you can start to lose muscle instead of fat—and that's not a great scenario. "It is bad to lose muscle instead of fat, because muscles are the key players in body movement and function," says Gerardo Miranda-Comas, MD, Assistant Professor of Rehabilitation Medicine, Icahn School of Medicine at Mount Sinai. "With loss of muscle mass, strength and endurance are affected negatively, leading to decreased functional performance." This content is imported from poll. You may be able to find the same content in another format, or you may be able to find more information, at their web site. But your body shouldn't naturally go for muscle first in weight loss—if you're doing it right. "In general, muscle is not lost before fat—it is very dependent on nutrition and activity volume," Miranda-Comas says. "A person who is attempting to lose weight by not eating may lose weight in muscle first before fat." How does that happen? Well, the body likes to go for carbs (glucose) for energy first. If that's not available, it goes for glycogen, which is glucose that's been stored in the liver and muscles, says Dr. Miranda-Comas. "Fat is also used for energy depending on duration of the physical activity, and an individual can train their body to use fat as the primary source of energy," says Dr. Miranda-Comas. (Hello, ketosis—the basis of the keto diet.) "A healthy diet is usually 45-65% carbs, anywhere from 15-35% protein, and 20-35% fat," says Wesley Delbridge, RDN, spokesperson for the Academy of Nutrition and Dietetics. "The point is having a balanced diet and not restricting any food very low." This, of course, depends on the diet you're following. Some may be low-carb (like the keto diet), high-protein (like the Atkins diet), or low fat. But if you're taking it to extremes, your body will start to feel it. But how can you tell if you're losing muscles and not fat? Here are 5 signs.

1. Your workout feels more strained.

It may seem kind of obvious, but your workouts might feel harder--and you may feel like skipping it altogether. "You’ll notice less strength in the gym. The weight you used to be able to do for reps may decrease or you may not be able to get as many reps as you once did for each set," says Spencer Nadolsky, D.O., author of .

Will one beer knock me out of ketosis?

Though one glass of something strong won't knock your body out of ketosis, drinking alcohol while following a keto diet will affect your progress....

Last updated Jun 3, 2022

What is the number one healthiest breakfast?

The 12 Best Foods to Eat in the Morning Eggs. Eggs make a simple, nutritious breakfast choice. ... Greek yogurt. Greek yogurt is a great option if...

Last updated Apr 20, 2021

Promotion

2. You feel sluggish doing everyday activities.

You won't just feel muscle loss it in the gym.

"Inadequate nutrition can lead to a decrease in muscle, which may lead to impaired function," says Dr. Miranda-Comas. "This is usually caused by an energy deficiency and possible overtraining." "In the very active individual who is losing weight along with a decrease in performance, we must consider overtraining," says Dr. Miranda-Comas.

3. Your body fat percentage isn't budging.

If you're losing weight but your body fat percentage is staying the same, it's probably a sign you're losing muscle. "Your body won’t shape the way you want. You’ll notice shrinking circumferences, but the pinch-able fat is the same," says Dr. Nadolsky.

4. You're losing weight at a rapid pace.

While you may be pumped at seeing those numbers, it's probably not good news for your muscle mass—unless you have a lot of fat to lose to start. "The more fat you have, the more likely you'll lose more fat than muscle when losing weight," says Dr. Nadolsky.

Losing weight rapidly is usually not sustainable, either.

"Weight loss requires a long period of time and being patient—it's a marathon and not a sprint. People should (only) lose 1-2 pounds per week," says Delbridge. For tips from real guys who lost significant amounts of weight, check out our list of the year's most jaw-dropping weight loss transformations.

5. Your workout never progresses

It goes without saying that it's hard to push yourself when you're tired. If you can never go up in weight when lifting that might be another sign you've lost muscle, according to Albert Matheny, C.S.C.S, R.D., founder of Soho Strength Lab. “A lot of factors affect performance, but not seeing progress in training is a good sign you’re not hitting your body’s needs,” he told Women's Health.

menshealth.com - Weight Loss vs Fat Loss: 5 Signs You're Losing Muscle - Men's Health

Which fruit is most keto friendly?

9 Nutritious Keto-Friendly Fruits Avocados. Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit....

Last updated Jul 11, 2021

How long can you stay in ketosis safely?

While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Keene, RDN, in White...

Last updated Jun 23, 2019

Promotion

What breadcrumbs are keto friendly?

10 of the Best Keto Bread Crumbs to Buy in 2021 Kiss My Keto Variety Bread Crumbs. ... Pork King Good Spicy Cajun Pork Rind Bread Crumbs. ... LC...

Last updated Sep 24, 2018

Promotion

What vitamins lower cholesterol?

Vitamin B3, or niacin, has been shown to increase levels of high-density lipoprotein (HDL), or good, cholesterol, and decrease triglycerides....

Last updated Dec 6, 2018