Mixed

Combining a ketogenic diet with resistance training reduces body fat mass without compromising lean body mass in untrained individuals, whereas resistance training with a normal diet increases lean body mass without significantly altering body fat mass.

If your goal is to lose fat while keeping your muscle, combine resistance training with a ketogenic diet. This study found that doing both together resulted in significantly more fat loss than resistance training with a normal diet, without sacrificing muscle mass. Ensure you eat enough protein (around 2g per kg of body weight) and progressively challenge your muscles with weights.