The study stated that after the first week or so you should get your strength and energy back.......Is this true for you? (Maybe not if you carb load at times right?) Also how much weight or fat have you lost and how much per week??
In general yes.
With the following caveat:
Both observational and prospectively designed studies support the conclusion that submaximal endurance performance can be sustained despite the virtual exclusion of carbohydrate from the human diet. Clearly this result does not automatically follow the casual implementation of dietary carbohydrate restriction, however, as careful attention to time for keto-adaptation, mineral nutriture, and constraint of the daily protein dose is required. Contradictory results in the scientific literature can be explained by the lack of attention to these lessons learned (and for the most part now forgotten) by the cultures that traditionally lived by hunting. Therapeutic use of ketogenic diets should not require constraint of most forms of physical labor or recreational activity, with the one caveat that anaerobic (ie, weight lifting or sprint) performance is limited by the low muscle glycogen levels induced by a ketogenic diet, and this would strongly discourage its use under most conditions of competitive athletics.
Because weight lifting is anaerobic and the glycogen reserves are not there to fuel your workouts, you will be a little weaker and also should NOT go all out. But these aren't very important points since you wish to lose fat; keep your strength in the generally same area, don't train to failure and stick to a short workout plan, incoporating large compound movements. That has been woking for me. I am doing HST in the following manner:
Dumbbell Shoulder Press x3
Latpulldown x3 (suppinated grip)
Dumbbell Benchpress x3
Alternating Deadlifts x3/Squats (ass to grass)x3
Crunches/ Leg Lifts/Calf Raises
I am finished, depending on the rep scheme (15, 10 or 5) in 45 to 30 minutes. Keep the workouts short, relatively intense because of the minimal muscle glycogen and you will be fine.
I am being careful and am dropping 1 kg of fat a week because any faster and it isn't really healthy or sustainable. I am in it for the long haul, another 4 or 5 months. Patience is a virtue. So I am shooting to drop 15 to 16 more kg.
The other thing is...fiber. Get fibertabs. At the start of the week you weigh x kg and at the end you weigh x but your waistline looks visibly slimmer; you don't shit very often so you keep a lot of weight in you. Also If you engage in carb loading, don't be surprised if you are 4kg heavier than the day before. Carbs store water.
