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Keeping Booty and Breasts While Losing Weight On Keto

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Ladies, if you’re currently following the keto diet for weight loss, you have probably wondered how to still keep your curves while getting rid of the excess fat from the places where you don’t want it to be.

Unfortunately, when losing fat with diet and exercise, we cannot choose from which parts of our bodies to remove it and where to keep it.

With your excess body fat, your breasts might get a bit smaller, together with your hips & butt. Pretty frustrating, right?

The good news is, you don’t need to sacrifice your curves and might be able to achieve a beautiful hourglass figure regardless of losing some booty and your breasts getting a size lower.

Here are some tips to lose weight (especially belly fat) without losing booty and boobs significantly:

Losing Fat While Preserving Muscle

We all talk about losing weight, however what we usually mean by that is losing fat in particular, and not just any kind of weight.

First of all, you need to make sure that you’re losing fat while preserving muscle. Losing muscle can definitely happen when dieting, if you don’t plan well.

A drop in your lean body mass will leave you with less to work with in your booty area, and will leave you flatter than you might like.

In order to preserve muscle while losing fat, there are two strategies that have proven to be successful, and they will give you the best results if you combine them:

  • eating sufficient protein for your body & your level of activity
  • doing some kind of resistance training.

Let’s look into the details.

#1. Eating the right amount of protein

While doing keto, protein and fat will be your two main sources of energy, and protein is definitely not to be overlooked.

In fact, protein allows your body to repair its tissues, including muscle, and is essential for preserving it. For detailed guidelines on how much to consume while on keto, check out our article on protein.

As a general rule of thumb, you should aim for anywhere between 1.5 to 2.5 g per kg of your lean body mass (or between 0.68 to 1 g per pound of LBM), depending on your activity level and your specific preferences.

Your lean body mass is defined as your body weight minus your fat, i.e. if you weigh 70 kg and have 30% body fat, your LBM is 49 kg.

#2. Resistance training

Resistance training, such as weight lifting, is wonderful if you’re trying to preserve your muscle mass and want to improve your body composition.

Starting a good resistance training routine (and sticking to it for a couple of months at least) will result in leaning out, while keeping your curves, and improving your general appearance. Because, after all, the ultimate goal is not to reach a certain number on the scale, but to look good in a swimming suit and to feel more confident, right?

Your weight is just one of the many ways to measure progress, and gives you a somewhat defined target. However, you shouldn’t fixate on it too much, as it is just a number, and it will also greatly depend on your body composition.

Once you start reaching your target appearance, you might even gain some weight, while actually looking better than before. This is mostly because muscle is denser than fat and will look better on you.

A lot of women are intimidated by weight lifting and think they’ll get too muscular with it.

Do not worry, though: getting very muscular is very difficult for women (because of their different hormonal profile, compared to men, and mainly because of the lack of testosterone in particular), and is only possible after years of efforts and dedication.

Related: Ketogenic Diet and Exercise

The Best Exercises For Shaping An Amazing Bubble Butt & Beautiful Legs

Squatting for bigger buttThese are the exercise you can try:

  • Squats (especially with weights)
  • Deadlifts
  • Lunges
  • Bulgarian split squats.

With these exercises, instead of a large, shapeless booty you’ll get a smaller but much sexier and muscular one. If you do them regularly, the muscles of your booty will grow stronger and bigger, while your legs become more defined and generally better-looking.

Cellulite, which is a condition present in 80% to 90% of adult women, according to recent studies (so don’t be too self-conscious about it!), can also greatly improve with weight loss, although it might not disappear completely. All in all, you’ll love the transformation (1)!

As for your breast size, breasts mainly consist of fat tissue, so with losing weight (especially if the loss is significant) they will become smaller, to an extent. This is not necessarily a bad thing, though, as they will generally remain proportional to your frame and body size. You might go from D to C, however the rest of your body will also be smaller, so it might actually look and feel more natural.

There are still things you can do about it, for example do exercises that target your pectoral muscles. While this will not have the same effect as having breasts that are 1 or 2 sizes bigger, it will improve their general appearance and shape.

Exercises To Improve Breast Shape

Try these exercises to give your breasts a boost:

  • Flat bench press – either with a barbell or dumbbells
  • Incline bench press  – again, with a barbell or dumbbells
  • Close-grip push-up – if push-ups are difficult for you, you can do them on your knees.

If you have a lot of weight to lose (20-30 lbs or more), by the end your breasts will likely be smaller and you need to accept that. However, you will generally look and feel much better than before, and your breasts will remain proportional to your body, so do not overthink it.


As a last piece of advice, regardless of whether you want a beautiful booty, nicely shaped breasts, or both, it’s always good to have a well-rounded exercise routine that does not only develop certain muscles, but that makes your whole body work.

Compound exercises (where more than 1 joint or pair of joints is working) are the best for improving your physique, such as, for example, squats, deadlifts and bench presses.

Do not do only 1 type of exercise for months, as it might create a muscular disproportion. Instead, combine a few exercises into a routine (there are plenty of good routines online), and switch them up every 5-6 weeks, to keep your body adapting to new challenges. You’ll love the transformation!

We hope these tips will help you lose body fat and get a flat stomach without losing your curves. Let us know what other tips you have in the comment below.

Related: How Fast Can I Lose Weight With Keto

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We are keto enthusiasts. Everything we do is devoted to inspiring people to transform their lives by changing the way they eat and how they feel through the keto way of life. Join Our Keto Movement by following us on Social Media! Visit the 'about us' page to learn more about our team.