Keto diet to thank for couple’s 19 STONE weight loss that’s transformed their sex life

A COUPLE who have collectively lost a whopping 19st claim that it has turbo-charged their sex drives.

Being overweight her entire life, Samantha Gilmore was told by a paediatrician that she'd be over 14st by the time she was 16.

MDWfeatures / Samantha Gilmore

A couple who have lost 19st collectively through the keto diet say that their sex life has improved as a result

MDWfeatures / Samantha Gilmore

They put their success down to following the keto diet

Thanks to a tough childhood which involved doing no exercise and eating junk, the uni student ended up weighing in at 15st 11lbs.

She moved in with her boyfriend Rick Stahl Jr when she was just 17, and despite him playing football throughout school, he also struggled with his weight.

"My family life wasn't the best. With drug addicted parents that had me very young and never stayed together, I really had to raise myself," Samantha said.

"My fiancé is a different story. He grew up with separated parents, but they are amazing. They have always been supportive and kind, and just phenomenal parents to him.

"We have both always been overweight.

"Rick was in football in high school, so he did gain a lot of fitness knowledge and was fit for a short period of time, but neither of us have never weighed this low before."

She says that she had a lack of direction, with no one around to keep her accountable.

MDWfeatures / Samantha Gilmore

Samantha always struggled with her weight, thanks to a difficult childhood

MDWfeatures / Samantha Gilmore

Rick started piling on the fat when he moved in with Samantha

MDWfeatures / Samantha Gilmore

Despite having always been active, he came to believe that someone people were just meant to be overweight

MDWfeatures / Samantha Gilmore

Samantha says that she had no direction or accountability

MDWfeatures / Samantha Gilmore

A paedritician had warned her that she'd be 14st by the age of 16, and she ended up weighing over 15st

"I always told myself I needed to lose weight, but never would, and I would be even harder on myself.

"I've always felt like it's the first thing people think about me, it's still hard to get out of that mindset.

When they started living together, Rick began overeating and at his largest, he weighed 30st.

"Rick felt like the healthy lifestyle just wasn't for everyone. He tried to get comfortable being the 'fat guy'," Samantha explained.

It wasn't until they came across a picture of themselves that they realised just how big they'd become.

MDWfeatures / Samantha Gilmore

Rick first went keto and started working out every day

MDWfeatures / Samantha Gilmore

He shed an incredible 15st in a year - and in 2018, he proposed to Samantha

So, in 2017, Rick decided to make a change.

He discovered the keto diet and started working out six days a week.

That saw him drop an incredible 15st.

It was such an impressive change that after he proposed to Samantha in October 2018, she decided to follow in his footsteps.

Working out together, she managed to shrink from a UK size 16 to a size eight in just six months.

MDWfeatures / Samantha Gilmore

She was so inspired by his weight loss that she decided to join him

MDWfeatures / Samantha Gilmore

She's now slimmed down from a size 16 to an 8

The two of them now claim to have so much more energy that their sex life has been re-born.

"We have been eating keto; keeping our net carbs under twenty to thirty grams-a-day and we workout six days-a-week," she said.

"We do twenty to forty-five minutes of cardio, fifteen minutes of ab workouts, and thirty to forty-five minutes of weight training."

The weight loss, Samantha says, has been "liberating".

What's the deal with keto and carbs?

The keto diet revolves around eating a high protein-high fat plan with minimal sugar.

It's not a zero carbs plan - you are actually encouraged to stock up on fresh, green veg (which is a carb).

But it does encourage not having any processed carbs or grains.

Technically, keto means eating under 20g of carbs a day.

20g of carbs is half a hamburger bun, a few bites of rice or a potato.

20g of carbs can also be a mountain of spinach, a massive plate of nuts, or berries.

So you can eat a lot...it just depends where you're getting your carbs from.

"We both have more sex drive since losing the weight, as well as more stamina. I even wear less makeup now.

"It's definitely hard to keep the positive mindset all the time. A lot of the times I still feel like the first thing people think when they see me is that I'm fat."

The couple both have some loose skin, which can make their progress seen hard to acknowledge when they look in the mirror, but they know how far they've come.

And it's all thanks to the fact that they've dramatically cut their sugar intake and work out daily.

MDWfeatures / Samantha Gilmore

Their advice? To start fresh and bin any junk food before you start

MDWfeatures / Samantha Gilmore

Sam also says that having someone to be accountable to makes it easier

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"Start fresh; if that means getting rid of what's in your pantry, or getting some new workout shoes, it helps to start motivation," Samantha advised.

"Remember that you can do anything you want to do, and if you want it bad enough, what's hard now becomes easier as you get stronger.

"Find someone to keep you accountable as well, someone you can't or won't hide any slip-ups from. It helps to have someone in your corner."

We pay for your stories! Do you have a story for The Sun Online news team? Email us at tips@the-sun.co.uk or call 0207 782 4368. You can WhatsApp us on 07810 791 502. We pay for videos too. Click here to upload yours

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Jenna Jameson Celebrates A Year Of Eating Keto With Before-And-After Post

Instagram / @jennacantlose

Jenna Jameson has long been open about her path to losing weight after giving birth to her daughter two years ago. She was one of the first celebrities to espouse her love for the keto diet—and she's continued to follow a mostly-keto eating plan ever since.

This Thursday, Jenna posted a one year anniversary post celebrating her time on keto in the form of a before-and-after photo. On the left, she is holding her daughter, Batel: "Thanks everyone for supporting me and joining me in my quest for ultimate health!!! Love you!"

And while she's a big fan of the low-carb, high-fat diet—she's posted about keeping keto on vacation, how much better her body feels while in ketosis, etc., etc.—Jenna also credits intermittent fasting and sobriety with helping her look and feel her best. "[It's] the perfect trifecta for me when it comes to a healthy sustainable fitness journey," she wrote on Instagram.

In a post from February, Jenna explained she eats keto meals from 11 a.m. to 6 p.m., then fasts for the rest of the night and next morning. "Intermittent fasting will definitely help you over a plateau," she says. "It's important to listen to your body and adjust your fasting accordingly."

Now that she's in maintenance mode after reaching her goal weight of 125 pounds, down from 200 pounds after giving birth, Jenna told a fan she allows herself treats once or twice a week. But rest assured, she plans to keep up the keto diet "indefinitely," so if you need some inspo, you know where to go.

Madison Flager Assistant Editor Madison Flager is an Assistant Editor at Delish.com; she covers food news and trends, travel-worthy food experiences, and the products you need in your kitchen right now.

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Keto diet to thank for couple’s 19 STONE weight loss that’s transformed their sex life

A COUPLE who have collectively lost a whopping 19st claim that it has turbo-charged their sex drives.

Being overweight her entire life, Samantha Gilmore was told by a paediatrician that she'd be over 14st by the time she was 16.

MDWfeatures / Samantha Gilmore

A couple who have lost 19st collectively through the keto diet say that their sex life has improved as a result

MDWfeatures / Samantha Gilmore

They put their success down to following the keto diet

Thanks to a tough childhood which involved doing no exercise and eating junk, the uni student ended up weighing in at 15st 11lbs.

She moved in with her boyfriend Rick Stahl Jr when she was just 17, and despite him playing football throughout school, he also struggled with his weight.

"My family life wasn't the best. With drug addicted parents that had me very young and never stayed together, I really had to raise myself," Samantha said.

"My fiancé is a different story. He grew up with separated parents, but they are amazing. They have always been supportive and kind, and just phenomenal parents to him.

"We have both always been overweight.

"Rick was in football in high school, so he did gain a lot of fitness knowledge and was fit for a short period of time, but neither of us have never weighed this low before."

She says that she had a lack of direction, with no one around to keep her accountable.

MDWfeatures / Samantha Gilmore

Samantha always struggled with her weight, thanks to a difficult childhood

MDWfeatures / Samantha Gilmore

Rick started piling on the fat when he moved in with Samantha

MDWfeatures / Samantha Gilmore

Despite having always been active, he came to believe that someone people were just meant to be overweight

MDWfeatures / Samantha Gilmore

Samantha says that she had no direction or accountability

MDWfeatures / Samantha Gilmore

A paedritician had warned her that she'd be 14st by the age of 16, and she ended up weighing over 15st

"I always told myself I needed to lose weight, but never would, and I would be even harder on myself.

"I've always felt like it's the first thing people think about me, it's still hard to get out of that mindset.

When they started living together, Rick began overeating and at his largest, he weighed 30st.

"Rick felt like the healthy lifestyle just wasn't for everyone. He tried to get comfortable being the 'fat guy'," Samantha explained.

It wasn't until they came across a picture of themselves that they realised just how big they'd become.

MDWfeatures / Samantha Gilmore

Rick first went keto and started working out every day

MDWfeatures / Samantha Gilmore

He shed an incredible 15st in a year - and in 2018, he proposed to Samantha

So, in 2017, Rick decided to make a change.

He discovered the keto diet and started working out six days a week.

That saw him drop an incredible 15st.

It was such an impressive change that after he proposed to Samantha in October 2018, she decided to follow in his footsteps.

Working out together, she managed to shrink from a UK size 16 to a size eight in just six months.

MDWfeatures / Samantha Gilmore

She was so inspired by his weight loss that she decided to join him

MDWfeatures / Samantha Gilmore

She's now slimmed down from a size 16 to an 8

The two of them now claim to have so much more energy that their sex life has been re-born.

"We have been eating keto; keeping our net carbs under twenty to thirty grams-a-day and we workout six days-a-week," she said.

"We do twenty to forty-five minutes of cardio, fifteen minutes of ab workouts, and thirty to forty-five minutes of weight training."

The weight loss, Samantha says, has been "liberating".

What's the deal with keto and carbs?

The keto diet revolves around eating a high protein-high fat plan with minimal sugar.

It's not a zero carbs plan - you are actually encouraged to stock up on fresh, green veg (which is a carb).

But it does encourage not having any processed carbs or grains.

Technically, keto means eating under 20g of carbs a day.

20g of carbs is half a hamburger bun, a few bites of rice or a potato.

20g of carbs can also be a mountain of spinach, a massive plate of nuts, or berries.

So you can eat a lot...it just depends where you're getting your carbs from.

"We both have more sex drive since losing the weight, as well as more stamina. I even wear less makeup now.

"It's definitely hard to keep the positive mindset all the time. A lot of the times I still feel like the first thing people think when they see me is that I'm fat."

The couple both have some loose skin, which can make their progress seen hard to acknowledge when they look in the mirror, but they know how far they've come.

And it's all thanks to the fact that they've dramatically cut their sugar intake and work out daily.

MDWfeatures / Samantha Gilmore

Their advice? To start fresh and bin any junk food before you start

MDWfeatures / Samantha Gilmore

Sam also says that having someone to be accountable to makes it easier

haye there! Chanelle Hayes shows off weight loss in gym gear after going from size 18 to 12

HOT MAMAS Mums reveal how having kids inspired them to get in the best shape of their lives

BIGGEST LOSER Man shows off 20st weight loss - after cruel bullies made him scoff sugar

SU-ITS YOU Susanna Reid shows off 1.5st weight loss and says she feels 'fantastic' at 48

weigh to go Chanelle Hayes reveals incredible before and after pics of her 2st weight loss

Exclusive

'I LOOKED LIKE A PIG' Woman loses 7st after 'hideous' pics left her feeling like Miss Piggy

BURGER ME! Mum's incredible 10st weight loss after road rage driver called her a 'fat c***'

WEIGH TO GO Rearranging your fridge & ordering veggie starters - 5 tips for weight loss

BABY GREAT Binky Felstead says she's in the best shape of her life after having a baby

LEAN GAINS Man sheds an incredible 8.6st thanks to the keto diet and cutting out the booze

'I ATE TO STOP THE PAIN' Mum's 17st weight loss after binging to cope with sexual abuse

"Start fresh; if that means getting rid of what's in your pantry, or getting some new workout shoes, it helps to start motivation," Samantha advised.

"Remember that you can do anything you want to do, and if you want it bad enough, what's hard now becomes easier as you get stronger.

"Find someone to keep you accountable as well, someone you can't or won't hide any slip-ups from. It helps to have someone in your corner."

We pay for your stories! Do you have a story for The Sun Online news team? Email us at tips@the-sun.co.uk or call 0207 782 4368. You can WhatsApp us on 07810 791 502. We pay for videos too. Click here to upload yours

Read more »

The Differences Between Keto Cycling and the Keto Diet

The 'Ketogenic Diet' is plastered on everything from cookies to cookbooks these days. If you need to catch up on this (admittedly kind of wacky) diet fad, first read this explainer. But if you already know how to dip into ketosis and monitor your ketones, you may have heard about keto 'cycling.'

In this variation, people basically go in and out of ketosis, or fat burning mode, by taking a cheat day, or in some cases, week.

People try this for several reasons: variety, to regulate hormones, or because they just really need to eat a bagel. But is it actually healthy? Here's what you should know:

How is keto cycling different from keto?

Before we get into this, it's important to know how keto works. Typically your body uses carbohydrates for energy. Reducing carbs and protein forces your body to use ketones, compounds created by the liver using fat. The process is called ketosis, and you can enter this fat-burning mode within three days or up to two weeks.

Keto cycling is different from the standard diet because you increase carb intake to kick your body out of ketosis. Then, you switch back to the fat burning metabolic state by cutting back on carbs. There is no set time that people practice keto cycling, according to Robert Santos-Prowse, R.D.N., author of The Ketogenic Mediterranean Diet. He explained to Women's Health, "most of the time, the definition is that you stick to strict carb-restricted keto diet five to six days a week and have one day that is either a cheat day or a planned day of higher carbs."

On Reddit, keto dieters say they increase carb intake anywhere from one day to an entire week.

How is keto cycling different from carb cycling?

This probably reminds you of another plan: carb cycling, which entails eating high and low amounts of carbohydrates depending on activity level. For example, a bagel and pasta are on the menu after you run five miles. Carbs are scaled back on rest days.

The two are very different because carb cycling doesn't bump you in and out of ketosis.

"You're not reducing your carbohydrates or eating enough fat to go into ketosis with carb cycling, " says Melanie Boehmer, R.D. at Lenox Hill Hospital.

What are the benefits of keto cycling?

Outside of finally eating sweet potatoes or a slice of bread, there really is no benefit, according to Boehmer. Some people believe keto cycling is necessary because prolonged carb restriction interferes with hormone levels. However, Boehmer explains there are no scientific studies looking at the effects of keto cycling.

"I feel like it's a relatively new concept. To be honest people are taking this traditional ketogenic diet and trying to manipulate it because it's hard," she says.

Is keto cycling healthy?

Eating carbs one day a week may be harsher on your body than just sticking with keto, says Liz Weinandy, R.D. at The Ohio State University.

Remember, this is about more than just food choices–leaving ketosis means completely changing your metabolic state.

"You don't just loop in and out seamlessly," says Weinandy. "The body is not going to like switching from one major energy source to another."

And if you've been in ketosis for a long time, the transition may not be smooth,

"There's a lot of metabolic process where the body is like, 'whoa whoa whoa.' It's kind of like yo-yo dieting," says Weinandy.

This drastic change could make you fatigued, moody, and hungry. Weinandy says ketones suppress appetite, so you'll likely want a snack until you're back in fat burning mode.

"If someone is trying to lose weight and they're doing that it could be counterproductive, says Weinandy.

Should I try keto cycling?

No, but Boehmer offers a few strategies for those who can't resist:

Work with a registered dietitian who can help you navigate the process

Don't attempt cycling until you've followed the keto diet for 30-90 days, so your body is fully adjusted to ketosis

Start slowly. Increase carbs by about 30 grams per day when you go off keto

Choose high-quality carbs like sweet potatoes, carrots, beets or berries instead of cookies

And if you find that you just can't follow keto without having a "cheat day," it may be time to look at more sustainable alternatives.

Melissa Matthews Health Writer Melissa Matthews is the health writer at MensHealth.com and has written for Newsweek, Men's Fitness, Inc.

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Ketogenic Diet Safe, Feasible in MS

A ketogenic diet is safe, feasible, and well tolerated in subjects with relapsing multiple sclerosis (MS) and is associated with improved fatigue and depression while also promoting weight loss and reducing serologic proinflammatory adipokines, a new study suggests.  

"We wanted to study a ketogenic diet in MS, as it has been associated with anti-inflammatory and antioxidant effects â€" both of which may be of benefit in MS â€" and it has been linked to quality-of-life benefits such as improvements in fatigue, which is a major issue for MS patients," lead author J. Nicholas Brenton, MD, University of Virginia, Charlottesville, told Medscape Medical News.

Brenton noted that ketogenic diets are high-fat, low-carbohydrate diets that mimic a fasting state and promote more efficient use of energy. "The body uses fat rather than carbohydrates for energy and fat is a much more efficient energy source," he said. "The MS brain is undergoing attack and the death of nerve cells could be caused by an energy shortage."

The diet, which has been linked to reduced seizures, has been used for many years in the treatment of epilepsy.  

The current study was published online April 12 in Neurology Neuroimmunology & Neuroinflammation. 

The open label, uncontrolled study included 20 patients with relapsing MS who followed a ketogenic diet for 6 months with adherence monitored by daily urine ketone testing.

Fatigue and depression scores and fasting adipokines were obtained at baseline and after 6 months on the diet. Patients also underwent brain MRI before and after following the diet.

Results showed that 19 (95%) of the 20 patients adhered to the diet for 3 months and 15 (75%) adhered for 6 months.

The diet was associated with reductions in body mass index (BMI) and total fat mass (P < .0001), and fatigue (P = .002) and depression scores (P = .003) were improved. Serologic leptin was significantly lower at 3 months (P < .0001) and there was a nonsignificant trend for increasing serologic adiponectin levels on the diet.

Fasting insulin and hemoglobin A1c levels were significantly decreased at both 3 and 6 months on the diet. But lipid profiles showed a significant increase in LDL and cholesterol at 3 months, although this increase declined at 6 months and was no longer significant.

Although the study was not designed nor powered to evaluate the effect of diet on MS, no patient experienced worsening MS disease on the diet, and there was a significant decrease in Expanded Disability Status Scale scores at 6 months secondary to improved sensory and bowel/bladder symptoms.

"Our primary goal was to show that following the ketogenic diet for several months was safe and feasible for stable MS patients, and we have shown this," Brenton commented. "The diet does not seem to be detrimental for stable MS patients â€" it does not exacerbate the disease."

"A small study like this for just a few months is not going to show a benefit in terms of slowing disease in a stable MS population," he noted. "There were, however, some quality of life benefits. We saw a meaningful reduction in fatigue. Many MS patients complain of fatigue and the fatigue scores were quite high at baseline in our cohort and were significantly reduced with the ketogenic diet." 

The researchers also saw a reduction in depression scores, Brenton added. "The majority of our patients had mild levels of depression and the depression scores were reduced with the ketogenic diet."

A supplementary analysis showed that fatigue and depression were reduced more in patients who were compliant with the diet vs those who were not.  

"Fatigue and depression are very common in MS patients, so anything that reduces this will be very helpful. However, the reduction in fatigue and depression could have been due to the loss of weight in these patients," Brenton said.

A strength of the study, Brenton pointed out, was the objective measurement of compliance. "Most diet studies rely on patient recall of their food intake, which can be unreliable, but we asked the patients to measure their urine ketone levels every day," he said. "They did this with strips marked with the day's date which they had to photograph and email to us every day, so we felt confident that the adherence measures were correct."

The criteria for compliance required patients to have detectable levels of ketones in the urine on 85% of the days.

"Although we had a small sample size, we achieved an adherence of 75% at 6 months, which is relatively good for a ketogenic diet study," Brenton noted. 

Brenton believes the daily urine testing was helpful in maintaining compliance with the diet. "Patients liked having a goal of detecting ketones every day. They were excited when they achieved higher values â€" this acted as a marker for how well they were eating."

He cautioned that many of the patients were overweight or obese and for some of them their primary objective was to lose weight â€" which they did, with BMI reduced by 3 points on average. This could have led to the improvement in fatigue and depression.

"This was a highly motivated population. There was a real interest in enrolling in the study. We recruited very quickly and we had to turn away many patients," Brenton reported.

His team is now conducting a larger-scale study of the ketogenic diet in about 60 MS patients. That larger study will investigate whether the diet affects immune cells and the gut microbiome, which is believed to interact with the immune system in MS.

Needs Medical Supervision

Although this study suggests ketogenic diet is safe for a few months in MS patients, and it represents an intriguing new approach, Brenton warns against MS patients trying the diet without medical supervision.

"Our patients were closely monitored by a dietitian. I would recommend that if patients wanted to follow this diet they should have their family doctor involved," he said.

"This diet raises LDL cholesterol levels and so may not be appropriate for patients with cardiovascular disease," he cautioned. "A professional should be intermittently following pertinent lab values. We excluded patients at high risk of heart disease from this study. Another side effect can be kidney stones â€" particularly at risk are those patients who have suffered from kidney stones prior to the diet."

However, Brenton said a less restrictive, low carbohydrate diet does make sense for many people. "One benefit of this study is that we trained our patients to restrict carbohydrates, look at labels, and calculate carbohydrate content of foods. And even those who didn't stay on the ketogenic diet cut down their carbohydrate intake quite substantially. Most of us eat far too much carbohydrate."

"Right now, my advice to patients is follow a well-balanced, healthy diet, which often involves reducing baseline carbohydrate intake," he added.

A ketogenic diet is not going to be the one diet that is right for everyone, Brenton concluded.

"There are many different diets being researched in MS," he noted. "With diet studies for MS, as with and other conditions, it is probably going to be a case of identifying specific diets for specific patients."  

This study was funded through private foundational funding provided by the ziMS Foundation. Brenton has served as a consultant for Novartis.

Neurol Neuroimmunol Neuroinflamm. Published online April 12, 2019. Full text

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Jenna Jameson Celebrates a Year of Following the Keto Diet: 'I Have Absolutely Never Felt Better!'

Jenna Jameson Celebrates 1 Year of Following the Keto Diet | PEOPLE.com Top Navigation Close View image

Jenna Jameson Celebrates a Year of Following the Keto Diet: 'I Have Absolutely Never Felt Better!'

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Here’s What You Need To Know About Working Out On The Keto Diet

Artem Varnitsin / EyeEmGetty Images

It's no secret that a solid weight-loss strategy calls for a balanced diet and regular exercise.

But when it comes to the high-fat, low-carb ketogenic diet, your gym routine might change a bit. That's because your body will be running on fat for fuel instead of energy-boosting carbs—and burning fat for fuel won't give you the quick energy burst you need for tuck jumps and pushups like carbs will (but more on that later).

While it's not impossible to exercise on the keto diet, it will definitely be different. Here's the low-down on keto and exercise:

Be warned: You might not feel like working out at first.

Yep, that's because of the infamous keto flu. "It's not uncommon to feel foggy, nauseous, and fatigued the first two to four weeks on the keto diet," says Kelli McGrane, RD, for Lose It!, an app devoted to weight loss. "You might also get headaches."

These symptoms are largely caused by changes in your metabolism now that your body has no choice but to burn fat for energy, and some are the result of electrolyte dips, she explains (the keto diet typically flushes a lot of water out of your body at first). Those shifts mean working out will feel like a total drag—at the start, at least—even if you're a gym regular.

See which celebs are obsessed with the keto diet:

Another reason your body will feel extra sluggish during your sweat sessions? On a typical diet that doesn't restrict carbs, glucose and glycogen (a.k.a., sugar and carbs) are stored in the muscles for quick energy—but low-carb diets deplete those stores, explains Erin Palisnki-Wade, RD, author of 2 Day Diabetes Diet, leaving your body with just fat to burn, and isn't as readily available as carbs.

The type of workout matters.

Even after the keto flu has run its course, high intensity workouts like HIIT, sprinting, or weightlifting—all exercises that require quick bursts of energy—will still be more strenuous (though not impossible), says Sarah Gawron, CSCS, at Epic Hybrid Training and Solace. Again, because fat isn't as readily available to muscles for energy as carbs are.

You'll also likely get tired during those workouts quicker than usual. "You may find you have less endurance during exercise and 'hit a wall' earlier in your workout," says Palinski-Wade.

This doesn't mean you need to hang up your leggings for good, though. Low-intensity aerobic exercises can be your new BFF, says Gawron. That means yoga, jogs, and bike rides will be easier on your body as it uses fat as its main source of energy. And make sure to take it easy at first. "Generally, a low-to-moderate intensity, short duration workout would be most appropriate for the first week or two when beginning a keto meal plan," she says.

That means instead of heading straight for the 20-pound weights and diving into your go-to back exercises, Palinski-Wade suggests making adjustments in the beginning (say, going for the 10-pound weights and doing fewer reps to build up to your typical workout).

One positive thing about being on the keto diet and working out, however: You might see a few more gains. According to a study in the Journal of Strength and Conditioning Research, resistance training on the keto diet might lead to an increase in lean body mass—a.k.a muscle gains.

Researchers tracked 25 men following a resistance training program, some of whom were on the keto diet, and others who were on a traditional Western diet. While both groups gained lean body mass and lost body fat in the first 10 weeks, only the keto diet group showed more lean body mass gains after the final week. Clearly, a study with just 25 people isn't necessarily proof of keto's affect on gains, but it is some promising evidence.

If you're really struggling with your keto diet exercise routine, you may want to switch things up.

If you feel pretty drained during workouts on the standard keto diet, another option is to try a targeted ketogenic diet, a variation of the keto diet where you eat your daily net carbs right before working out, says Scott Keatley, RD, of Keatley MNT.

You could also try a cyclical ketogenic diet—a.k.a., keto cycling—which calls for following the standard keto diet for the majority of the week and dedicating one-to-two days, also known as refeed days, to eating higher-carb meals to restore your energy levels, says Keatley. But keep in mind: If you choose cyclical keto, there's a chance you'll kick yourself out of ketosis on the days you eat more carbs than typically allowed on keto.

Overall, though (and much to the disappointment of many keto dieters), working out just won't feel as good as it did pre-ketosis, according Kat Ellis, CPT, CSCS. So, if going all out at the gym is what you love, the keto diet might not be the best choice for you.

Aryelle Siclait Aryelle Siclait is an editorial assistant at Women's Health.

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