Targeting Love Handles: The Impact of the Keto Diet on Stubborn Fat Areas


Most dieticians and personal trainers will tell you that it can’t be done when it comes to targeting specific areas of the body for fat loss. 

While it is technically true, there are some things to factor in regarding the keto diet and love handles because studies have shown that keto is the best way to burn fat from stubborn areas. 

So although there is no way to specifically target those squishy areas around the hips and bum, with the right diet, such as keto, and plenty of exercises, you will slowly start to see those pesky areas shrink, but it will take some perseverance. 

Combining keto with other healthy lifestyle changes such as intermittent fasting, supplements, and active practices will help eliminate those love handles. 

So let’s look more closely into this and determine if keto can help you eliminate your bothersome bulges. 

What Are Love Handles?

Love handles probably aren’t quite as cute as the affectionate name given to them back in the 1960s, at least not to most people who have them. 

But what are they, and why do people get them?

Love handles are areas of gathered fat on the back of the hip, either side of the hips, that some people can feel a little uncomfortable with, especially when wearing low-cut trousers or tight jeans. 

This fat retention usually occurs through a lack of exercise or overconsumption of calories

So, if you want to trim the waistline and beat the bulge, keep reading to find out how a keto diet can help eliminate love handles. 

How To Get Rid of Love Handles

As I mentioned in the beginning, getting specific areas of your body is impossible when trying to reduce fat. 

Despite this, a ketogenic diet may be the best option if you seek the best way to lose love handles. 

The keto diet can help you lose those love handles when paired with intermittent fasting, calorie deficits, and regular exercise. 

Below are some exercises that can also help target that stubborn podge. 

  • Bulgarian Bag
  • Mountain Climbers
  • Russian Twists
  • Side Planks
  • Woodchoppers
  • Bicycle Crunches 
  • Leg Lifts
  • Toe Touches
  • Burpees
  • Aerobics

Why Are Love Handles Hard to Lose?

The stubborn fat that gathers below the waist can be tough to eliminate, but this is the case for stubborn fat anywhere in the body. However, in most cases, the body tends to hold this fat in areas such as the stomach, buttocks, thighs, and hips. 

This differs between men and women. For example, men tend to gain more weight around their abdomen and back, whereas women will notice this excess fat around the hips, glutes, and thighs. 

Believe it or not, there are two kinds of fat: stubborn fat and regular fat, which contain different quantities of receptors. 

Receptors are found in the fat cells. There are Beta-2 receptors which release fat and Alpha-2 receptors which stop the release of fat. Because there are more B2-receptors in regular fat, this makes it easier and quicker to burn. Stubborn fat, however, is going to take a bit more work. 

Something else that means you burn fat quicker is circulation; the better your blood flow, the more blood flow to an area, and the quicker it burns fat. 

How Can Keto Get Rid of Love Handles 

For a start, if you’re considering or have already started a keto diet, you’ll be aware that this revolves around significantly lowering your carb intake.

But how does this target stubborn fat and love handles?

When you lower your carb consumption, the amount of A2 receptors decreases, resulting in faster fat burn.

This, along with the reduction in insulin, can help to combat all areas of stubborn body fat, including those love handles. 

Supplements for Fat Burn

keto burns fat

Some supplements work well on a keto diet, and some will aid in fat loss. 

Of course, supplements shouldn’t be relied upon for weight loss, and they certainly shouldn’t be used instead of a healthy diet and regular exercise. However, certain supplements can speed up or at least aid the weight loss process when starting a keto diet

Let’s research thiLet’sther.

Fish Oil

Fish oil can help battle stubborn fat and aid weight loss. Although studies have resulted in divided opinions, research has shown that fish oil can significantly reduce appetite. For those who are obese, it is believed that fish oil helps them lose weight the fastest. 

Yohimbine HCL

Yohimbine HCL works well for fat burning as it decreases the sympathetic nervous system and the activity of the A2 receptors. It also increases the movement of the parasympathetic nervous system, which in turn stimulates you to move more and burn more fat. 


MCT oil (medium-chain triglycerides) is one of the most well-known supplements associated with the keto diet. It works by breaking down the medium-chain triglycerides, producing more energy. It can also suppress the appetite and prevent overeating.


Magnesium is an essential mineral that helps to promote energy and regulate blood sugar. It also supports your immune system. 

Studies have shown that in recent years, more and more people are deficient in magnesium, which is believed to be due to the increase in processed foods and certain medications. 

If you’ve started a keto diet, you might find it challenging to get enough magnesium from your foods alone, which is why magnesium supplements have become necessary. 

Taking magnesium can speed up fat burning by improving sleep quality and reducing muscle cramps. 

To increase your magnesium intake, you can safely consume oily fish like mackerel, spinach, pumpkin seeds, and avocado. 


Caffeine is an excellent keto supplement to take when trying to burn fat. Not only does it give you a significant boost of energy, but it also increases blood flow and your metabolic rate. 

Caffeine is the most cost-effective supplement to take for weight loss and the most accessible. 

However, be careful regarding the time of day you take caffeine so as not to affect your sleep.

Intermittent Fasting to Get Rid of Love Handles on Keto

does fasting get rid of love handles

As with any other diet, exercise, or plan, intermittent fasting isn’t going to die isn’t target love handles.

However, it can certainly help. 

When you fast, your catecholamine levels are increased; this is basically like a signaling system for the brain, and when your body requires fuel, the brain sends messages to your cells, telling them to release fat stores. 

Fasting also increases blood flow and improves circulation. When the blood flow in a specific area is good, the fat is burned off more quickly. 

Another benefit to intermittent fasting on keto is the low insulin levels. When insulin is low, so is the number of A2 receptors. The result? More fat is burned. 

Intermittent fasting also encourages the production of ketones, which means you will get into ketosis faster

A Final Glance

So we’ve concluded that targeting fat burn in specific areas of the body isn’t scientifically possible, but that doesn’t mean all hdoesn’tlost.

There are things you can do and habits you can change about your diet and lifestyle to help you tackle that tub. 

While some people might be wonderful with their love handles, for others, they can make them feel uncomfortable in certain clothing and about their bodies, which is why it is understandable why one would want to target this area specifically. 

Following the exercises discussed above with a keto diet, a calorie deficit, and maybe some supplements such as fish oil and caffeine, you will be guaranteed to see a noticeable difference within a few weeks.

Although all this might sound like a lot of work to target one small area, unfortunately, this is the only way you’ll ever combat fat, so before you start, think about whether you have the determination and willpower to work hard toward your end goal. 

Lastly, speaking to a medical professional is vital if you’re thinking about making any drastic changes to your diet or taking supplements. They will be able to assess your health and circumstance and advise on the best steps to take. 

And if you are thinking about supplements, ensure that you’re purchasing from a reputable seller and check the ingredients and instructions thoroughly.