Leena Watts
The ketogenic diet has become increasingly popular for weight loss and is known to be a very low-carb, high-fat diet. For a long time, many people assumed that it was impossible to build muscle on a keto diet because low-carb diets restrict carbs, which promote the release of insulin, an anabolic hormone that helps create conditions that drive muscle growth. However, studies have shown that it is possible to build muscle on a keto diet, and it can even be used to aid people with epilepsy and improve brain health. To build muscle on a keto diet, it is recommended to consistently eat more calories than you burn and focus on getting extra calories from healthy keto fats and protein foods. Strength training and weight training are also important components of building muscle on a keto diet.
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What You'll Learn
Consume adequate calories, focusing on healthy keto fats and protein foods
Consuming adequate calories is key to building muscle on a ketogenic diet. Your body needs calories to grow new tissue. To build muscle, you need to consistently eat more calories than you burn. The number of calories you need to eat per day to build muscle depends on factors such as your weight, height, lifestyle, sex, and activity levels.
To determine your maintenance calories, weigh yourself at least three times per week and record your food intake over the week with a calorie-tracking app. If your weight stays the same, that is roughly your maintenance calories. To build muscle, aim to consume about 200–500 extra calories per day than you would need to maintain your current weight.
Focus on getting these extra calories from healthy keto fats and protein foods. Some examples include olive oil, coconut oil, eggs, fatty fish, ghee, and butter. The ketogenic diet is different from many other low-carb diets because it is very high in fat but only includes moderate protein. This is because your body can turn excess protein into glucose through a process called gluconeogenesis. Gluconeogenesis occurs when glucose from carbohydrate foods is unavailable, creating glucose from non-carbohydrate precursors like fats and proteins.
Research shows that a ketogenic diet can prevent muscle from being broken down. When an equal number of calories are consumed on diets containing the same amount of protein but differing levels of carbs, the lower-carb diets maintain lean muscle mass to a greater extent.
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Do resistance training to build and retain lean muscle mass
Resistance training is a key component of building and retaining lean muscle mass while on a ketogenic diet. This is because resistance training forces your muscles to push or pull against a given force, stimulating muscle growth.
There are many approaches to resistance training, and it does not have to be confined to a gym. Beginners can start with resistance bands, medicine balls, and bodyweight exercises, which can provide an excellent workout. As you get more comfortable, you can move on to weights and barbells.
To continuously see strength gains, it is important to find new ways to challenge your muscles. This is called "progressive overload." For example, you might increase the weight you are lifting over time.
When engaging in resistance training, it is important to consume adequate nutrition to support muscle growth and repair. This includes consuming enough protein, which is crucial for muscle rebuilding post-workout. On a ketogenic diet, you can obtain protein from animal sources such as beef, chicken, and seafood, as well as supplements like protein powder. Aim for upwards of 100-150 grams of protein per day when weight training on a keto diet.
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Stay hydrated and maintain adequate electrolyte intake
Staying hydrated is important for anyone looking to build muscle, and it is especially important for those on a ketogenic diet. When your body is in ketosis, it does not hold as much stored water as it normally would. This means that you need to be mindful of your fluid intake and ensure you are drinking plenty of water each day.
Electrolytes are minerals found in body fluids that help regulate muscle function. These include potassium, magnesium, and sodium. On a ketogenic diet, it is important to maintain adequate electrolyte intake, as your body may be losing more of these minerals than usual. You can do this by generously salting your food and including potassium- and magnesium-rich foods in your diet. Avocados, spinach, broccoli, tomatoes, and tuna are all keto-friendly sources of potassium. Pumpkin seeds, chia seeds, almonds, spinach, peanuts, and salmon are good sources of magnesium.
In addition to staying hydrated and maintaining adequate electrolyte intake, it is important to consume enough calories and protein to support muscle growth. This means eating at or above your "maintenance calories" mark and focusing on getting extra calories from healthy keto fats and protein foods. Olive oil, coconut oil, eggs, fatty fish, ghee, and butter are all good sources of healthy fats and protein.
It is also recommended to do strength training or resistance training while following a ketogenic diet to help build and retain lean muscle mass. This type of training can also help prevent fat gain, even when you are eating to satiety.
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Combine keto with intermittent fasting, strength training, and exogenous ketones
Combining keto with intermittent fasting, strength training, and exogenous ketones can be an effective approach to building muscle while reaping the benefits of a ketogenic diet. Here's how these elements work together:
Keto and Intermittent Fasting
Intermittent fasting involves periods of fasting and feeding, such as the 16:8 method, where you fast for 16 hours and feed for 8 hours. This practice can help the body enter a state of ketosis more quickly. Ketosis is a metabolic state where the body burns fat for energy instead of carbohydrates, which is the fundamental principle of the keto diet. By combining keto with intermittent fasting, you can accelerate the process of getting into ketosis and potentially achieve higher ketone levels. This synergy may result in improved metabolism and weight loss, making it easier to maintain a calorie surplus necessary for muscle growth.
Strength Training
Strength training is crucial for muscle building on a keto diet. While the keto diet may not directly affect your training routine, it's important to focus on progressive overload, which involves gradually increasing the stress on your muscles over time. This can be achieved by increasing the weight, reps, or sets in your strength training program. Strength training, when combined with the keto diet, can help maintain lean muscle mass and improve overall body composition.
Exogenous Ketones
Exogenous ketones are supplements that can be taken to achieve ketosis more comfortably than with a keto diet alone. They work by providing your body with an external source of ketones, which are typically produced endogenously through fasting or a ketogenic diet. Exogenous ketones may offer benefits such as increased energy expenditure and improved body weight regulation. Additionally, they may have an appetite suppressant effect, which can be helpful for those on a keto diet aiming for a calorie surplus to build muscle.
Overall Benefits
Combining keto with intermittent fasting, strength training, and exogenous ketones can provide a synergistic approach to building muscle. Intermittent fasting and exogenous ketones support the body's transition into ketosis, while strength training focuses on stimulating muscle growth. By following a well-structured plan, it is possible to build muscle mass, improve body composition, and experience the health benefits associated with the keto diet, such as weight loss and improved metabolism.
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Avoid ultra-processed foods
To build muscle on a ketogenic diet, it is important to avoid ultra-processed foods. Ultra-processed foods are those that have been significantly altered from their natural state through industrial processes. These can include refined oils, processed meats, cured meats, bacon, and processed cheeses. Instead, focus on consuming whole foods such as unprocessed meats, dairy, eggs, nuts, seeds, avocados, and fibrous vegetables.
Processed foods tend to be high in added sugars, unhealthy fats, and salt, which can negatively impact your health and hinder muscle growth. These foods can also be high in calories, leading to weight gain and increased body fat, which can make it more challenging to build muscle. Additionally, processed foods often lack the essential nutrients, such as protein and vitamins, that your body needs to support muscle growth and overall health.
By avoiding ultra-processed foods, you can ensure that your body receives the nutrients it needs to build and repair muscle effectively. Whole foods, such as lean proteins and complex carbohydrates, provide your body with the amino acids and energy necessary for muscle growth and recovery. They also tend to be richer in micronutrients, which play a crucial role in various physiological processes, including muscle function and repair.
Furthermore, ultra-processed foods can lead to inflammation in the body, which can hinder muscle recovery and growth. Processed meats, in particular, have been linked to increased inflammation and negative health outcomes. By minimizing your consumption of these foods, you can support a healthier internal environment that is more conducive to muscle building and overall well-being.
Lastly, avoiding ultra-processed foods can help regulate your hormone levels, which is crucial for muscle growth. Processed foods can disrupt the balance of hormones that influence muscle development and repair. By opting for whole foods, you can support healthy hormone levels and create a more favourable environment for muscle growth and maintenance.
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Frequently asked questions
Yes, it is possible to build muscle on a ketogenic diet. Several studies have shown that it is possible to build muscle and improve strength on a keto diet, much like you would on a traditional higher-carb diet.
To build muscle, you need to consistently eat more calories than you burn. Determine your maintenance calories by weighing yourself at least three times a week and recording your food intake over the week with a calorie-tracking app. If your weight stays the same, that is roughly your maintenance calorie level. To build muscle, aim to consume about 200-500 extra calories per day from healthy keto fats and protein foods.
Focus on consuming extra calories from healthy keto fats and protein foods such as olive oil, coconut oil, eggs, fatty fish, ghee, and butter.
Strength training, such as resistance training, helps build and retain lean muscle mass while following a ketogenic diet. The American College of Sports Medicine recommends at least two to three sessions of resistance training per week, in addition to some metabolic or aerobic training.
Stay hydrated and ensure adequate electrolyte intake, as keto can affect your body's fluid retention. Drink plenty of water, add salt to your meals, and include potassium- and magnesium-rich foods in your diet, such as avocados, spinach, broccoli, and almonds. Additionally, avoid ultra-processed foods and combine your ketogenic diet with intermittent fasting and strength-building exercises to maximise ketone production and enhance fat-burning and muscle-building effects.
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