How to lose fat, but not muscle

[Badeaion]

Hi guys, first time posting here, looking for feedback please.

I’m 65 yo / 6 ft / 175 lbs and almost all my extra lbs (not many though) are concentrated at waist. I wish I could get from size 34 down to 32.
I’m not even close to what you call an athlete, but I can still do 10 pullups / 25 pushups.

My plan is to adopt the keto diet for few months as it’s said to help you get rid of fat the quickest. Not sure how quick this will end up working, but then I’m thinking I could switch back to a more friendly diet, however limiting carbs, but not as strict as for keto.

While trying this my concern is not to lose the little muscle mass I already have. Not sure how increasing protein can help as I read that excess protein is converted into glucose, so it works against you. Plus given my age muscle mass is on a down slope anyway.

Any thoughts?
Thanks.

[SuffolkPunch]

As I mentioned in response to your other post, it's about creating a calorie deficit. If reducing carbohydrate heavy foods helps you to control your appetite then fine - do that. But it's all about net calorie balance.

As for muscle preservation, do a whole body weight training routine and get enough protein. About 130g or more per day should do it.

Stop thinking about energy pathways, it'c confusing for anyone who is not seriously studying it. If you'd never heard about these interactions, you would be no worse off.

[Tommy W.]

Hi guys, first time posting here, looking for feedback please.

I’m 65 yo / 6 ft / 175 lbs and almost all my extra lbs (not many though) are concentrated at waist. I wish I could get from size 34 down to 32.
I’m not even close to what you call an athlete, but I can still do 10 pullups / 25 pushups.

My plan is to adopt the keto diet for few months as it’s said to help you get rid of fat the quickest. Not sure how quick this will end up working, but then I’m thinking I could switch back to a more friendly diet, however limiting carbs, but not as strict as for keto.

While trying this my concern is not to lose the little muscle mass I already have. Not sure how increasing protein can help as I read that excess protein is converted into glucose, so it works against you. Plus given my age muscle mass is on a down slope anyway.

Any thoughts?
Thanks.

A) There is no benefit with using KETO over a carb inclusive diet. It comes down to weekly calories.

B) More protein the better (within reason) when dieting down. Besides being muscle sparing, The TEF is high with 25% of the calories being used just for processing within the body and not to mention it's the most satiating macro.

Bottom line, train properly, be in a weekly caloric deficit and get your protein in. Don't overcomplicate things.

[Badeaion]

... be in a weekly caloric deficit and get your protein in.

I tried this and it doesn't seem to work for me. I feel hungry too often. Keto is said to easily keep you satiated, so reducing your caloric intake is easier to deal with.

[Tommy W.]

I tried this and it doesn't seem to work for me. I feel hungry too often. Keto is said to easily keep you satiated, so reducing your caloric intake is easier to deal with.

it’s because of so much fat and yes KETO can definitely allow you to be satiated. People that dont know about calories and deficits think KETO works because they think it’s a back door access to stored bodyfat.

[Spanishdream]

I tried this and it doesn't seem to work for me. I feel hungry too often. Keto is said to easily keep you satiated, so reducing your caloric intake is easier to deal with.

So try Keto. It isn't a silver bullet to fat though. Your caloric deficit is what matters.

FWIW, I tried Keto and I felt hungrier than ever. Nothing satisfied it, and I eventually binged on carbs. Everyone is different. Just don't think of Keto as this miracle diet that will shed the pounds just by itself.

[Steven6Shredz]

I've also tried keto, it worked for weight loss but that's probably cause I was still in a huge deficit. I didn't like it either. Higher carb diets with adequate protein work for me.

[tadpole25]

Any thoughts? Thanks.

Keto does not inherently make you lose fat any faster or slower than any other diet. You will lose weight with a calorie deficit regardless.

Do you track your calories on a regular basis?

[Steven6Shredz]

I’m 65 yo / 6 ft / 175 lbs and almost all my extra lbs (not many though) are concentrated at waist.

While trying this my concern is not to lose the little muscle mass I already have.

Any thoughts?
Thanks.

I really don't think at that height and weight your concern should be trying to lose weight also.

[RosalynNewton]

Take more proteins and do fat blaster exercise