How do I lose fat and not muscle while fasting?

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Do you have a lot of extra fat? If so, it’d be REALLY stupid if our body cannibalized your muscle first instead of the fat stored as energy. Further, your body breaks down protein, not muscle in particular, so the muscle loss isn’t dramatic.

If you’re fat, you’re good to go. Don’t worry about it. Otherwise, heavy resistance training while fasting is your best bet to keep muscle loss to a minimum.

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Do your muscle look smaller or are you losing strength as well? Losing signfigant strength is a good sign of muscle, even on days when you’re eating. Just making sure you get plenty of protein on feeding days and maintain your volume of training and intensity. It’s normal to not be able to put out as much on fasting days though

I’m the same as you and I’ve noticed I can look smaller, but realized it was due fasting using all the energy in my muscles since my body bounced back in what looks like mass. Especially since I never lost strength

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Lift weights while fasting. The body goes after dead muscle fibers first and preserves muscle . Your hgh increases a shit load by day 3. Trust the process . Do your part and let your body do it’s thing, refeed with good protein

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That’s the great thing about fasting! You get a spike in growth hormone which preserves muscle. This is an evolutionary adaptation that humans have. It developed because when humans would go hunting and not catch any prey (or for you, exercise and fast), the idea is that your body makes you lighter, leaner, and faster for the next hunt. Losing muscle while retaining fat is the opposite thing your body tries to do while fasting.

Answer

1. Muscle synthesis is driven by exercise and amino acids. So
   a) make sure that you at least keep loading the muscles
   b) optionally take Amino complex (like Thorne)
2. Ketosis is muscle sparing, so the sooner you get in ketosis - the better.
   a) do some HIT to burn of glycogen and
   b) take exogenous ketones/keto prep

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I also have this problem, my belly fat is more stubborn than other parts. I’ve read that it can be common in fasting due to the important organs we have in the belly area… it just takes more time.

And yeah lifting helps. I do some body weight exercises like 30-40 mins.

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that is not how it works even if you don’t see the fat, all organs are protected with fat muscles will only shrink if and if only you were lying down during the whole fast

what may happen is your muscles will tighten and in some case you may gain muscle mass depending on what you do during your fast like exercise and so forth

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