Dante Carrillo
The keto diet is a popular choice for those looking to lose weight or burn fat. It involves eating a high-fat, ultra-low-carb diet to induce a metabolic state called ketosis, where the body uses stored fat instead of carbohydrates for fuel. While the keto diet is not primarily designed for building muscle, it has gained traction among bodybuilders and athletes. This is because it can provide a ready supply of body fat to fuel intense training sessions and reduce the body's dependence on carbohydrates. However, the keto diet may not be suitable for everyone, and there are some important considerations to make before starting. This includes potential side effects like the `keto flu), which can cause fatigue, nausea, dizziness, and headaches during the transition phase. Additionally, the keto diet may not provide enough calories or protein to support muscle growth, and it can be challenging to consume enough food due to the filling nature of the high-fat foods typically consumed on this diet.
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What You'll Learn
High-protein ketogenic diet
A high-protein ketogenic diet is a popular choice for bodybuilders and athletes. It is similar to the standard ketogenic diet, but with a greater emphasis on protein-rich foods.
The standard ketogenic diet (SKD) typically consists of 70% fat, 20% protein, and only 10% carbohydrates. In contrast, the high-protein version usually has a ratio of 60% fat, 35% protein, and 5% carbohydrates. This equates to around 165 grams of fat, 75 grams of protein, and 40 grams of carbohydrates for a 2000-calorie diet.
High-protein, low-carb diets have been linked to several physical and cognitive benefits. Research suggests that higher protein consumption may promote weight loss and increase muscle mass, particularly when combined with resistance training. Indeed, it is important to note that while a ketogenic diet can help with muscle growth, it should be paired with a strength program that focuses on progressive overload to stimulate muscle growth.
When following a high-protein ketogenic diet, it is important to ensure you are consuming enough calories and protein to support muscle growth and repair. This may involve increasing your caloric intake and aiming for 1.6 grams of protein per kilogram of body weight, or up to 2.2 grams if you are a competitive bodybuilder.
Some high-protein, low-carb foods that you can incorporate into your diet include fish, lean meat, red meat, eggs, cheese, broccoli, kale, and spinach. It is also important to stay hydrated, as removing fruit from your diet can reduce your water intake.
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Targeted ketogenic diet
The targeted ketogenic diet (TKD) is one of several versions of the ketogenic diet. It is a low-carb, high-fat, and moderate-protein diet that involves adding more carbohydrates around workout times. This diet is more advanced and is primarily used by bodybuilders or athletes.
The TKD is a flexible approach to the standard keto diet, which typically involves limiting net carbs to less than 50 grams per day. By allowing for additional carbs before and after workouts, the TKD can provide an energy boost for intense physical activity. This is particularly beneficial for bodybuilding, where muscle growth and repair require sufficient fuel and energy.
When following the TKD, it is important to maintain a consistent protein intake to support muscle growth and repair. This means aiming for 1.6 grams of protein per kilogram of body weight, or even up to 2.2 grams if engaging in competitive bodybuilding. Sufficient calorie intake is also crucial, as muscle building requires a caloric surplus.
While the TKD can be effective for bodybuilding, it is important to note that it may take time to adjust to using ketones as a fuel source. During this transition phase, energy and gym performance may be impacted. Additionally, the TKD allows for temporary deviations from ketosis, which may affect the overall results of the diet. As such, it is important to carefully consider one's goals and consult with a trained professional before embarking on any new diet or exercise regimen.
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Cyclical ketogenic diet
The cyclical ketogenic diet (CKD) is a variation of the standard ketogenic diet (SKD). It involves "cycling" between periods of low-carbohydrate, high-fat ketogenic meals and periods of higher carbohydrate intake.
During the standard ketogenic phase, an individual consumes 20-50 grams of carbohydrates per day, with healthy fats delivering 65-90% of their total calorie intake. Proteins should make up 10-30% of total calories, and carb intake is restricted to under 5%.
The cyclical ketogenic diet introduces 1-2 days per week of higher carbohydrate intake, often referred to as "refeeding days." During these days, individuals break ketosis by consuming more carbohydrates to replenish their body's depleted glucose reserves. Carbohydrates should comprise 60-70% of total calories during this phase, while protein accounts for 15-20% and fats for just 5-10%.
The cyclical ketogenic diet is popular among those seeking muscle growth and improved exercise performance. It is often used by bodybuilders and athletes who require additional carbohydrates in their diet. This diet allows individuals to experience the benefits of ketosis while also strategically consuming carbohydrates.
There is limited research on the cyclical ketogenic diet, and it may not be suitable for everyone. It is important to assess your needs and goals before deciding to implement this dietary approach.
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High-fat intake
The ketogenic diet is a low-carb, high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs. However, it is important to note that the keto bodybuilding diet requires a higher caloric intake to support muscle growth. This means that you can add additional fat to your diet to increase your calorie consumption while staying within the keto guidelines.
When following a keto diet, it is essential to ensure that you are consuming enough protein to support muscle growth and repair. While the amount of protein you need may vary depending on your level of bodybuilding activity and individual characteristics, it is generally recommended to consume between 1.6 grams and 2.2 grams of protein per kilogram of body weight if you are engaging in competitive bodybuilding.
To increase your fat intake on a keto diet, you can include various foods in your meals and snacks. For example, you can consume non-carb dairy products, such as cheese, and low-carb protein shakes throughout the day. Additionally, you can add healthy fats like avocado, olive oil, nuts, and seeds to your meals.
It is important to note that simply increasing your fat intake may not be sufficient to reach your caloric goals. In that case, you may need to experiment with increasing your carb intake as well. This can be done through a cyclical ketogenic diet, which involves periods of higher carb consumption, such as 5 ketogenic days followed by 2 high-carb days, or a targeted ketogenic diet, where you add carbs around your workout sessions.
Remember, while increasing your fat intake is important to support your energy needs, it should be done in conjunction with adequate protein consumption and a well-planned muscle-building program for optimal results in bodybuilding on a keto diet.
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Caloric surplus
To build muscle on a keto diet, it is essential to eat a caloric surplus while maintaining a low-carb, high-fat, and moderate-protein diet.
The standard ketogenic macro ratio is 75% fat, 25% protein, and 5% carbs. Bodybuilders on a keto diet may benefit from a slight variation, starting with 65% fat, 30% protein, and 5% carbs, and slowly increasing carb intake weekly. This higher protein intake is crucial for muscle repair and growth, with recommendations of up to 2.2 grams of protein per kilogram of body weight for competitive bodybuilders.
To achieve a caloric surplus, it is important to first determine your maintenance calories, which is the number of calories needed to maintain your current weight. This can be done by weighing yourself consistently and recording your food intake with a calorie-tracking app. Once you have determined your maintenance calories, you can increase your calorie intake by 15% to achieve a surplus that promotes muscle growth.
It is worth noting that simply eating a caloric surplus will not guarantee muscle growth. Resistance training, such as lifting weights or other strength-based exercises, is key to gaining muscle mass. Additionally, while in a caloric surplus, it is important to continue strength training and monitor your weight gain to prevent accumulating excess body fat.
Overall, achieving a caloric surplus on a keto diet for bodybuilding involves increasing your intake of healthy fats and proteins while strictly limiting carbohydrates. This approach, combined with consistent resistance training, can effectively support muscle growth and bodybuilding goals while in a state of ketosis.
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Frequently asked questions
A keto diet is an ultra-low-carb, high-fat diet. It involves cutting out carbohydrates so that the body uses stored fat instead of carbs as its primary fuel source.
Foods that are typically included in a keto diet are eggs, meats, cheese, fibrous vegetables, oils, butters, and nuts.
Foods that are high in carbohydrates should be avoided on a keto diet. This includes fruits, starchy vegetables, grains, legumes, and milk.
Most studies suggest that eating 0.7–0.9 grams of protein per pound of body weight is ideal for building muscle. However, some researchers have found that up to 2.2 grams of protein per kilogram of body weight is recommended for competitive bodybuilders.
Some people may experience an initial drop in strength and performance as their body adapts to the diet. This is commonly referred to as the "keto flu" and can include symptoms such as fatigue, nausea, irritability, and insomnia.
