Keto diet or carb waves? How not to lose muscle while losing weight

In the previous episodes, we covered training during the diet, specifically using the push/pull/legs system, which I tested myself. Today we'll focus on the other half of the equation - diet. I'll bring you a sample diet that I followed myself, and share my experience of how it worked in practice.

The training plan was built so that even in a caloric deficit I was still lifting heavy weights. I combined heavy core exercises with supersets supplemented with lighter weights for pumping up. To do this, I chose a ketogenic diet - meaning almost zero carb intake, high fat and protein intake. Everything went according to plan for the first three weeks, however, as time went on I started to run out of energy and sometimes felt dizzy during my workouts. That's when I realized that maybe it was time to lose weight - I just didn't want to let that happen. After all, the goal was to burn fat, but at the same time keep the hard-gained muscle mass from bulking up.

After a while, I had to adjust. I gradually transformed the ketogenic diet into carbohydrate waves. I kept the protein high, reduced the fat slightly, and instead started to include small doses of carbs in my diet as needed - especially on training days. This approach helped me maintain performance and energy during training sessions and I managed to lose a nice 6-7 kg.

It is important to add that everyone should tailor their diet individually - according to their current weight, energy expenditure and metabolic rate. In general, I recommend sticking to a range of 2.5-3 g of protein and 1-1.5 g of fat per kilogram of body weight. I personally have the advantage of a fast metabolism, so I haven't had to drastically reduce my calorie intake. In conclusion, I would like to say that the ketogenic diet does not have to be complicated if one understands its principle. The recipes for tasty meals are surprisingly simple, so I'm not listing them this time - I believe that everyone can make them according to their own tastes and preferences.

Example ketogenic diet

Nutritional values

Inspired by the book Kira Makropulose

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