When people with excess body fat eat very few carbs and more fats, they lose about 4-5% of their muscle mass within a month, and this muscle loss continues for the full 12 weeks of the diet.

If you're overweight and eat less fat for four weeks, you might lose more muscle than fat compared to someone who eats fewer carbs — even if both diets help you lose weight.

If you're overweight and eat fewer carbs instead of less fat for four weeks, you might lose more body fat—even if you lose the same amount of total weight as someone on a low-fat diet.

Eating very few carbs and more fats for 12 weeks makes the dangerous belly fat around organs shrink by about a quarter in people who have too much body fat.

If you're overweight and eat fewer carbs instead of less fat for four weeks—without counting calories—you might lose about 8 pounds more than someone on a low-fat diet, and it might be because you're losing more body fat.

Adding high-intensity interval training to a very low-carb diet doesn't stop the muscle loss that happens when people with excess body fat eat very few carbs for 12 weeks.