Weight Training On Keto: How Many Days Are Optimal?

The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet that has been linked to a range of potential health benefits, including improved blood sugar control and decreased hunger. Its effect on athletic performance is still a subject of debate, with some claiming it can boost fat burning and endurance, while others argue it could drain energy levels and hinder muscle growth. Combining the keto diet with weight training is a popular way to achieve body composition goals, especially when trying to build muscle while burning fat. However, it is important to consider the potential benefits and drawbacks of the keto diet when deciding how many days to incorporate weight training into your routine.

Weight training on keto: the principles

Combining the keto diet with weight training is a highly effective way to achieve your body composition goals, especially if you want to build muscle while burning fat. To get the best results, there are five key principles to follow:

Train hard enough to stimulate muscle growth

Follow a 5x5 workout program that includes a mix of compound and isolated exercises. This will give your muscles the stimulus they need to grow.

Consume enough protein

Protein is essential for building muscle. Aim for around 1 gram of protein per pound of body weight. This will ensure your body has the fuel it needs to repair and build muscle tissue.

Eat the right amount of calories

To achieve your ideal body composition, you need to eat the right number of calories. Use a keto calculator to determine the optimal calorie intake for your specific goals.

Optimise your hormones

Following a consistent sleep, meditation, and workout schedule will help optimise your hormones, which play a crucial role in muscle growth and recovery.

Stay hydrated

Drinking plenty of water with unprocessed salt is important when following a keto diet. This will support your body's functions and help you stay energised during your workouts.

While these principles provide a solid foundation, there are also keto-friendly supplements you can take to further enhance your results. Additionally, it's important to note that the keto diet may not be suitable for everyone and should be approached with caution. It's always recommended to consult with a healthcare professional before starting any new diet or exercise regimen.

Building strength on keto

Combining the keto diet with weight training is a great way to achieve your body composition goals, especially if you want to build muscle while burning fat. However, it's important to note that the keto diet's low-carb nature might affect your energy levels, which could impact your workouts. Here are some tips to help you build strength while on the keto diet:

Consume Sufficient Protein

Protein is essential for muscle growth and repair. Make sure you're consuming enough protein to support your body's needs. The current RDA for protein is 0.8 grams per kilogram of body weight, but this may not be sufficient for those engaging in strength training. Aim for around 1 gram of protein per pound of body weight. Leucine, an amino acid found in meat, whey, and eggs, is particularly important for muscle growth and repair, so consider including these in your diet.

Caloric Surplus for Muscle Gain

If your goal is to gain muscle, you'll need to consume more calories than you expend. Bump up your fat and protein calories by about 10% as a starting point, and then experiment to see what works best for your body.

Weight Training Program

To build strength, incorporate weight training into your fitness routine. For muscle growth, try a low-rep, high-weight program. If your goal is muscle maintenance and endurance, opt for high-rep, low-weight regimens.

Recovery

Allow your muscles time to recover between weight training sessions. Optimise your recovery by following a consistent sleep, meditation, and workout schedule, and make sure you're staying hydrated by drinking plenty of water every day.

Supplements

If you want to further enhance your results, consider taking keto-friendly supplements. However, always do your research and consult with a healthcare professional before starting any new supplement regimen.

The drawbacks of keto

While the keto diet has been associated with several health benefits, it also has its drawbacks. Here are some of the potential disadvantages of following a ketogenic diet:

Difficulty Sustaining the Diet: The keto diet's stringent food restrictions make it challenging for many people to adhere to in the long term. This can lead to a cycle of yo-yo dieting, which is unhealthy and may increase health risks.

Nutrient Deficiencies: The keto diet restricts many nutrient-dense foods, such as fruits, legumes, vegetables, and whole grains. As a result, individuals may experience vitamin and mineral deficiencies, including folate, thiamin, and vitamins A, B6, B12, C, E, and K. These nutrients are essential for various bodily functions and overall health.

Gastrointestinal Issues: Common side effects of the keto diet include gastrointestinal problems like constipation, diarrhea, nausea, and vomiting. Diarrhea is particularly prevalent, possibly due to the body's difficulty in absorbing the high-fat content of keto-friendly foods.

Dehydration: The keto diet can cause water loss before significant fat loss, leading to dehydration. Dehydration occurs when the body loses more fluid than it takes in, and symptoms can include increased thirst and changes in urine color.

Reduced Athletic Performance: Research has shown that athletes who follow a ketogenic diet may experience a decrease in their athletic performance. In one study, participants performed worse on high-intensity cycling and running tasks after being on a ketogenic diet for four days compared to those on a high-carb diet.

Kidney Health Risks: The keto diet has been associated with an increased risk of kidney stone formation. This is due to the diet's focus on animal-based and high-fat foods, which can increase calcium levels in the urine, leading to kidney stone formation. For individuals with existing kidney disease, keto can worsen metabolic acidosis and lead to further long-term kidney damage.

Heart Health Concerns: The high-fat nature of the keto diet, particularly the emphasis on saturated fats, can negatively impact heart health. Increased consumption of saturated fats is linked to higher LDL cholesterol levels, which, in turn, increases the risk of heart disease and strokes.

Mental and Emotional Effects: The keto diet has been associated with various mental and emotional side effects, often referred to as "keto flu." These can include fatigue, headache, brain fog, and upset stomach. More severe psychological distress, such as shame and binge eating, can also result from the restrictive nature of the diet.

It is important to carefully consider the potential drawbacks of the keto diet and consult a healthcare professional or dietitian before making any significant dietary changes.

Best exercises on keto

Combining the keto diet with an exercise regime is a great way to improve your health and achieve your body composition goals. However, the keto diet can impact your energy levels and athletic performance, so it's important to choose the right types of exercise to maximise the benefits of keto.

Low-Intensity, Steady-State (LISS) Exercises

LISS exercises are a great option for people on the keto diet. These exercises are performed at a low enough intensity that you can maintain the activity for 30 to 60 minutes, maximising the number of calories burned. Examples of LISS exercises include jogging, biking, rowing, and yoga, running, fast walking, cycling, swimming, and using cardio machines. LISS exercises help to kick-start weight loss, increase blood flow, and promote oxygen delivery within cells.

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense cardio, typically lasting 10 to 60 seconds. This type of training increases the body's resting metabolic rate, leading to increased fat burning even when the body is at rest. Examples of HIIT exercises include sprints, pushups, sit-ups, lunges, jumping rope, and burpees. However, it's important to note that high-intensity exercises may be more challenging on the keto diet due to the reduced carbohydrate intake.

Weight Training

Weight training is an effective way to increase lean muscle mass, which can be lost during periods of caloric restriction. By increasing muscle mass, you can work harder and move faster during aerobic training, burning more fat and calories. When using weight training for weight loss, combine low repetitions with high weight to build muscle mass, and high repetitions with lower weight to improve muscle endurance. Focus on compound exercises such as squats, bench presses, and deadlifts, which utilise multiple muscle groups at once.

Modified Keto Diet for Exercise

If you experience decreased performance or energy levels while exercising on the keto diet, you can try a modified keto approach. The Targeted Ketogenic Diet (TKD) involves consuming a meal with 20-50 grams of net carbs 30-60 minutes before exercising, providing a boost of carbohydrates for muscle fuel. Another option is the Cyclical Ketogenic Diet (CKD) or carb cycling, which involves following a low-carb keto diet for 5-6 days, followed by a higher-carb, low-fat diet for 1-2 days. This method ensures muscle glycogen stores are topped up while still allowing the body to remain in ketosis for the majority of the week.

Protein and resistance training

Understanding Protein's Role

Protein is made up of amino acids, which are the building blocks of most human tissues, including muscle tissue. When you engage in resistance training, your muscle tissue breaks down. Protein then fuels the repair and regeneration process, allowing your muscles to grow back bigger and stronger. This is known as muscle protein synthesis.

The amino acids that are crucial for muscle building are called branched-chain amino acids (BCAAs), and they include leucine, isoleucine, and valine. Leucine, in particular, is essential for signalling muscle growth and repair. It helps maintain a positive net protein balance in muscle tissue, ensuring that muscle growth outweighs muscle breakdown.

The recommended daily intake of protein is typically 0.8 grams per kilogram of body weight, which equates to about 50 grams per day for a 140-pound person. However, this amount may not be sufficient for those engaging in intense physical activity or aiming for significant muscle gains. According to research, a highly active 140-pound person might require double that amount, or 100 grams of protein per day.

When following a keto diet, it's important to remember that a gram of fat contains 9 calories, while a gram of protein contains only 4 calories. This means that, despite the emphasis on high-fat intake, you should be consuming more protein by mass to support muscle growth and repair.

Sources of Protein

When following a keto diet, you can obtain protein from various sources. Animal sources such as ground beef, chicken breasts, and seafood are excellent options. For those who follow a vegetarian diet or prefer alternative sources, protein supplements and shakes can be a good way to ensure you're getting enough. Additionally, whey protein and eggs are great sources of leucine, which is crucial for muscle growth and repair.

Resistance Training Techniques

Resistance training involves forcing your muscles to push or pull against a given force. This can be achieved using resistance bands, your own body weight, medicine balls, or even gravity. The key is to find ways to continuously challenge your muscles to promote growth and strength gains. This concept is known as "progressive overload."

You can add resistance to your workouts in several ways:

• Increasing the weight
• Changing the type of equipment (e.g., TRX, battle ropes, stability ball)
• Performing exercises on an unstable surface to engage stabilizer muscles
• Incorporating single-leg or single-arm exercises
• Increasing the number of repetitions
• Adjusting the intensity by speeding up the movement
• Experimenting with isometric holds

Combining Keto and Resistance Training

When following a keto diet, combining it with resistance training can be a powerful approach to achieving your body composition goals. Here are some key principles to follow:

• Train with sufficient intensity to stimulate muscle growth. A 5x5 workout program with a mix of compound and isolated exercises is recommended.
• Consume enough protein, ideally aiming for around 1 gram of protein per pound of body weight.
• Ensure you're eating the right amount of calories to support your ideal body composition.
• Optimize your hormones by following a consistent sleep, meditation, and workout schedule.
• Stay hydrated by drinking plenty of water with unprocessed salt daily.

By following these guidelines, you can effectively combine protein and resistance training with a keto diet to achieve your fitness and health goals.

Frequently asked questions