Keto works for people who are reasonably high in bodyfat. They are NOT effective for individuals who are already visibly lean. Lol, I hate fruits. I stay away from them cos I hate them.
Caffeine is a cheaper alternative. You don't need fat burners. Pure strong black coffee.

Here's the paradox. HIIT is slightly superior to LISS for fat loss BUT the former has a higher chance to screw your CNS over. And cardio also affects insulin sensitivity if overdone. It's a double edged sword. but if your diet is dialed in AND supplemented with cardio, BAM! Insane fat loss.

Problem is go too much on a deficit and your body says screw you, I'm retaining the fat. That's why crash diets don't work. Too much LBM loss, and mostly water weight loss. Just like pigging out over the weekend for 2 days non stop, not time to panic yet because most of the gain is water weight, that's the time to go on an aggressive caloric deficit but also don't overdo it.

Your body doesn't want to lose fat. So it get to a reasonably lean state is quite easy, to hit a single digit bodyfat the rules are rewritten. Don't rush it, aim for a loss of 1kg over a week.

If you are in a caloric deficit, your body makes it up by eating itself. Your body gets to choose what parts of itself it is going to eat (fat or lean tissue). It tries to be smart about it and chooses whatever gives you the best chance of survival.

If your body has too much or too little of something, it can usually solve the problem with a conversion. Need more glycogen, then convert some protein into it. Too much glycogen, then convert it into fat.

The preferred fuel for most of your body is glucose. Just about everything runs fine on it. However, your heart doesn't. It runs on a mix of glucose, fat, and ketones. So your body produces ketones all the time because your heart has to have them. 25% of the fuel for your brain has to be glucose. So there is always going to be some in your body, even if your body has to convert something else into it.

The secondary fuel for most of your body is fat (free fatty acids really). Just about everything runs fine on fat. However, your brain and Type II muscle fibers don't. They need glucose or ketones. That is why weight lifting really sucks on low-carb diets. You just don't have enough glucose to use your Type II muscles effectively.

Another fuel for your body is ketones. Just about everything can use them, but except for your heart, they normally don't. They will when your ketone levels first start rising, but after a while they stop and let your brain have it all (both the glucose and the ketones).

Being in ketosis means that your body is making more ketones than it normally would if there was plenty of glucose available. So the definition of ketosis is having an elevated level of ketones.

Considering that your body can only store about 1 days worth of glycogen, elevating your ketone level is a pretty easy thing to do. Just stop eating carbs and it will elevate.

How much it elevates depends how much fat (dietary and body) your body has available and how willing it is to use that fat for this purpose. Your body is also really good at converting protein to glucose. It doesn't have to make up the entire carb deficit with fat, and if you are lean it won't.

That is why keto diets stall out when people get to an average level of fatness. Once your body gets to a fat level it is happy with, it starts cutting back on the amount of body fat it is going to turn into keytones. If you are doing the normal eat as much as you want keto diet, you just eat more and your body uses dietary fats/proteins to make up the carb deficit. So instead of naturally eating at a deficit, you start naturally eating at maintenance and your weight loss stalls.

At this point, if the keto person restricts their calories, then they usually end up skinny-fat. A lot of their weight loss will be muscle.

You can encourage your body to keep your muscles if you use them. Not in a cardio way (it doesn't take much muscle to do cardio) but in a strenuous way (like weight lifting). However, as we mentioned earlier it really sucks trying to do anything strenuous when you don't have enough glycogen to power your Type II muscles.

That is where CKD comes in. You carb load, which refills your glycogen stores so you can use your muscles to encourage your body not to eat them. If you carb load around your work out, then that will make it easier to build more muscle. Now you are doing TKD.

Then after the carb load you switch back to a keto type diet to help control your hunger while you are resting. Will that elevate your ketones? Yep. To keto diet type levels? It depends, maybe, maybe not. Do we care? Nope.

We don't really want to waste our glycogen doing a bunch of cardio before our next weight lifting session. However, stuff like waking and other LISS activities don't really use a lot of glycogen, so doing that is fine.

Also, if you eat a lot of protein it will help keep you feeling full (because it's hard to digest) and if your body needs glycogen it will convert your dietary protein to glycogen before it converts your muscles to glycogen. So having extra dietary protein is a good idea.

Sorry for question but how to consider have reasonably high in bodyfat? 20% and above? i mean any guideline? I mean i count using some simple online bodyfat calculator and it shows that i have 16% bodyfat, i'm not sure whether it is reasonably high in bodyfat or how?

Thanks in advance eh

I wrote this a few pages back. I would say that keto loses efficacy for people who are sub 10%? If i did keto at 8.5% bf now, I would lose muscle and gain a lot of skinny fat.

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet

how to loos e belly fat?

diet + workout

and oh ya, you can't only lose belly fat and not other place, there is no spot reduction. Maybe you can read more around the forum to get an idea before posting this type of question

Playseeker, what kind of tummy excercise is good for the tummy? I am currently doing crunches, planking, and some sit-ups?

Lol, i'm doing situps only for tummy...FYI, i don't have 6 packs yet as I'm still in quite high BF %. BTW, "good for tummy" means 6 packs right?
on other side note,

I mean everyone been asking how to lose tummy fats or how to get 6packs but have lots of fats....unless they come here saying "hey, my BF % is 10% but still can't see the 6pack, how?" if not, it is better to target losing fats 1st. But I believe situps is good enough as my colleague is only doing sit ups and yesterday he came and told me

Some people (not saying you) who just come and ask how to get 6packs, how to lose fat, why not read around the forum, get some info and try some of the mentioned diet then only post up questions. Everyone is different depending on own lifestyle so it is hard to suggest a detail diet or any workout. So you gotta plan your own diet accordingly. It's fun you know

Well, that is my theory though, maybe those more experience guys can come and give some comment on this.

by the way, i myself is learning as well...hehehe

It takes ages to get from page 1-now of this forum, currently, I am on page 55.

i feel you broo but it is fun isn't it, learning all the way. Let's lose more fats, not muscle!

Sad to say, I'm a gal  bur please I don't need any muscle, all I want is to get rid of the fatty tyre on my tummy!!!! I just want it to be flat, that's all. Give me three months, and I will reduce that tummy by half.

Sad to say, I'm a gal  bur please I don't need any muscle, all I want is to get rid of the fatty tyre on my tummy!!!! I just want it to be flat, that's all. Give me three months, and I will reduce that tummy by half.

As for ladies, muscles is not easily build.. even for some guys who are in the Ecto category. In order to having a flat tummy, it involves loads of cardio works and at the same time do take care of food intake. Another trick while doing cardio and diet, water intake is the utmost importance.. Everyone is born with a minimum of 4 packs, lesser having 6, the super genetic would be 8.. they can't be made. We are all born with it, just that the fats are covering them.. Of course, strenghtening with core and abs work will make them pop out much more when the fats are removed. Then only you can see the definition! Cheers!

In 4days plans, I managed to increased my muscles from 35.1kg to 38.7kg in just 4days.
Yes, it's all about the food intake, exercise, drinking more plain water, and also changing bad habit of lifestyle into good ones.
Also disciplines

In 4days plans, I managed to increased my muscles from 35.1kg to 38.7kg in just 4days.
Yes, it's all about the food intake, exercise, drinking more plain water, and also changing bad habit of lifestyle into good ones.
Also disciplines

no offence but 3.6kgs of muscle mass in just 4 days???

Hmmm, I think that would be pretty impossible too...
If you increase your overall weight maybelah but just muscle mass by 3.6kg?
What the heck did you do?

You think you can bulk without taking supplies? It's almost impossible (very hard) for girls to get bulk, stop worrying them build your muscle