That's where weight training becomes very beneficial. I know it's anecdotal but if I avoid the low carb breads, and snacks, like my coke zero/carb smart vanilla coke floats, I tend to continue to lose weight. If I use those products, I tend to maintain and even gain a pound or two. If I "keto" during the week and eat carbs on the weekend, my weight will go up a couple of pounds. Back on keto for the week and I lose them.
(You know what you call several anecdotes? Statistical data. lolol)
Yah. I think I blurred a couple of my posts. In the specific diet plans I mentioned, weight training is highly, highly suggested. Specifically full body workouts.
And the TNT book describes that the weight training will actually use up the glycogen stores in the muscles and put you into ketosis quicker after you break it. (As an aside, that's one of several reasons that full body workouts are so important to the plan, as opposed to classic muscle group splits. Fully body workouts empty all the muscles of that glycogen.) Basically, you spend a day or so out of ketosis, your body converts the initial carbs into glycogen and fills the empty muscle tissue with that as fuel for immediate strenuous activities (like resistance training). But your muscles can only store so much glycogen, so when they are full, they are full. Any more carbs become fat (which is a limitless storage tank... ugh!).
When you go back on keto:
1. You go back into ketosis quicker since your body has been trained to do it.
2. Your next workout will deplete the glycogen stores in your muscle tissues, putting you back into ketosis quicker.
3. The next couple of days of serious ketosis will begin to drop whatever fats you may have stored over the weekend.
4. The next few days of serious ketosis should burn even more fat, leading to net loss over the week.
So, net effect is slower weight loss, better muscle preservation/gains.
