Dominic Stone
The keto diet is a popular approach to weight loss that restricts daily carbohydrates to under 30 grams per day. While it can be effective for burning fat, there are concerns about its impact on muscle mass. Some people worry that the keto diet may lead to muscle loss or hinder muscle growth, which could be detrimental to athletic performance and overall health. This is because building muscle requires a balanced diet with sufficient protein, carbohydrates, and fat. So, does the keto diet cause muscle loss, or can it support muscle growth?
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What You'll Learn
Keto and muscle loss
The keto diet is a nutritional approach, usually adopted for weight loss, that restricts daily carbohydrates to under 30 grams per day. It has been found to undermine exercise efforts and lead to muscle shrinkage and bone loss. A keto diet may blunt the performance of endurance athletes and their strength training.
A small study published in July 2018 in the Journal of the International Society of Sports Nutrition found that eating keto can decrease fat mass without decreasing lean body mass, but it was not ideal for increasing muscle mass, even in men who were doing resistance training and eating a caloric surplus. Another study found that those on a keto diet who performed weight training lost muscle mass by about 3.5 ounces on average, while those on a non-ketogenic diet gained about three pounds of muscle mass.
Building muscle on a keto diet is difficult because it limits carbs and protein, which are necessary for athletic performance. The AARP discourages the keto diet for older adults because it doesn't have the protein necessary to build and maintain muscle mass. However, it is possible to gain muscle on keto with adequate protein intake and consistent resistance training. Prioritizing high-quality protein sources with exercise that stimulates muscle synthesis can help prevent muscle loss on keto.
To retain muscle mass while burning fat, it is important to prioritize proper nutrition, rest, and exercise. This includes creating a calorie deficit, prioritizing whole foods, increasing physical activity, and upping protein intake. Engaging in activities that promote relaxation, like yoga or walking, can also support fat loss while maintaining lean muscle.
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Building muscle on keto
The keto diet is a very low-carb, high-fat diet that encourages the body to burn ketones for fuel instead of glucose. While it is a popular weight-loss diet, it has also been linked to other health benefits, including muscle-building.
Building muscle on a keto diet is possible, but it may be more challenging than on a traditional high-carb diet. Carbohydrates are a necessary nutrient for active individuals and those trying to build or maintain muscle, as they promote the release of insulin, an anabolic hormone that helps create conditions for muscle growth. However, the keto diet restricts carbs, which can make muscle-building more difficult.
To build muscle on a keto diet, it is important to consistently eat more calories than you burn. This can be determined by tracking your weight and food intake over time and adjusting your calorie intake as your weight changes. Eating adequate protein is also essential, as it is the building block of muscles. Most studies suggest consuming 0.7-0.9 grams of protein per pound of body weight.
Additionally, regular resistance training is necessary to build and maintain muscle. This can include weight lifting, using resistance bands, or bodyweight exercises like push-ups, pull-ups, and sit-ups. It is recommended to do muscle-strengthening exercises at least twice a week.
Some studies have shown that a keto diet can be effective for building muscle, improving strength, and preventing muscle loss, especially in older individuals. However, other studies have found that keto may undermine exercise efforts and lead to muscle shrinkage, especially in athletes. Therefore, it is important to carefully consider your individual needs and goals when deciding whether to adopt a keto diet for muscle-building.
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Keto, protein, and exercise
The ketogenic diet is a popular eating pattern that involves limiting carbohydrate and protein intake. While the keto diet has been associated with various health benefits, there are concerns about its impact on muscle mass and exercise performance.
Protein is essential for muscle synthesis and tissue repair. The keto diet may not provide sufficient protein to support muscle growth, especially for seniors and athletes with increased protein needs. Building muscle on a keto diet can be challenging due to the limited protein intake.
However, some studies suggest that following a ketogenic diet may improve exercise performance and fat burning during workouts. For example, a small study found that competitive race walkers on a keto diet increased their body's ability to burn fat during exercise, even at different intensity levels. Additionally, the keto diet may speed up post-workout muscle recovery and reduce protein breakdown after endurance exercise.
On the other hand, there is evidence that keto diets can undermine exercise efforts and lead to muscle shrinkage. Some research indicates that keto diets may impair resistance training-induced muscle growth and decrease overall athletic performance. The lack of carbohydrates and limited protein intake on a keto diet may contribute to these negative effects.
To maximize muscle growth and exercise performance while on a keto diet, it is crucial to consume adequate protein. The recommended protein intake for athletes and individuals who exercise regularly is 1.4-2 grams per kilogram or 0.6-0.9 grams per pound of lean body mass. For those trying to lose weight or highly active, a higher protein intake of 2.2 grams per kilogram of lean body mass is suggested.
In summary, while the keto diet may offer some benefits for fat burning and muscle recovery, it may also hinder muscle growth and athletic performance. To mitigate these potential negative effects, ensuring adequate protein intake and considering a cyclical ketogenic diet with periodic high-carb days are recommended.
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Pros and cons of keto
The keto diet is a popular weight-loss strategy that has gained a lot of attention from social media influencers and coaches. While it has been touted as a way to achieve mental clarity, reduce inflammation, and burn fat, there are also some significant risks and disadvantages to be aware of. Here are some of the pros and cons of the keto diet:
Pros
- The keto diet may help stabilize blood sugar levels and support weight loss.
- Research suggests that ketones released during ketosis may play a role in appetite suppression, making it easier to stick to a calorie deficit.
- Eating low-carb foods may make it easier for the body to burn fat and reduce insulin spikes.
- The keto diet has been found to be beneficial for managing type 2 diabetes, a condition that has long been managed with low-carb diets.
- Some small studies have shown potential benefits of the keto diet in cancer treatment, suggesting that the diet may weaken cancer cells and make them more susceptible to chemotherapy and radiation.
Cons
- The keto diet restricts carbohydrates and protein, which are essential for athletic performance and building muscle mass.
- The diet may lead to deficiencies in certain micronutrients, including vitamins A, C, K, and folate, as well as dietary fiber.
- Many people who try the keto diet experience gastrointestinal issues like diarrhea, cramping, bloating, and stomach upset due to the high-fat content and low fiber intake.
- The keto diet may impair artery function and harm heart health, especially if it includes a lot of saturated fat from meat, cheese, and butter.
- The diet can be hard to sustain due to the extreme restriction of multiple food groups, including grains, legumes, fruits, dairy, and vegetables.
- The keto diet has been associated with increased feelings of fatigue and mood disturbances during physical activity, which may adversely affect the ability and desire to maintain an exercise routine.
- There is a risk of bone loss and kidney stones, especially in children following the keto diet.
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Keto and athletic performance
The ketogenic diet has become increasingly popular with athletes in recent years. This is due to its reported benefits of reducing carbohydrate availability and maximising fatty acid activation as the primary fuel source for exercise. The keto diet is predicated on high fat consumption for fat-adaptive fuelling, as well as increased protein consumption, with a very low level of carbohydrates.
However, the keto diet is controversial when it comes to athletic performance. The diet has been found to undermine exercise efforts and lead to muscle shrinkage and bone loss. This is due to the diet's ergolytic effect, which is the opposite of ergogenic, meaning performance-boosting. The keto diet has been found to have a negative impact on performance, particularly in endurance athletes, and also in strength training. One study found that participants who followed a non-keto diet added around three pounds of muscle mass, while those on a keto diet lost muscle mass.
The keto diet is also associated with an elevation in ketone bodies, namely acetone, acetoacetate (AcAc) and beta-hydroxybutyrate (βHB). βHB is the primary ketone body found in peripheral tissues and circulation, and its elevation represents the balance between hepatic production and peripheral breakdown. During nutritional ketosis, ketone bodies replace glucose as the primary fuel source for peripheral tissues, including the brain and heart.
The impact of keto on athletic performance is a contentious subject within nutrition science. While some studies have found that keto can decrease fat mass without decreasing lean body mass, it is not ideal for increasing muscle mass, even with resistance training and a caloric surplus. The diet may also have detrimental cardiovascular effects, particularly in older athletes, due to the high levels of saturated fat and animal protein consumption.
In conclusion, while the keto diet may have some benefits for athletic performance, such as increased fat-oxidation rates, it is important to consider the potential risks, including muscle shrinkage, bone loss, and cardiovascular harm. More work is needed to fully understand the impact of keto on athletic performance and health outcomes.
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Frequently asked questions
The keto diet can lead to muscle shrinkage and bone loss. It is a low-carb diet that limits protein and carbs, which are necessary for athletic performance and building muscle mass. However, it is not as bad as starvation, which would typically cause the body to break down lean muscle mass for energy.
Building muscle on the keto diet is challenging due to the diet's restriction of carbs and protein. However, it is possible to gain muscle on keto with adequate protein intake and consistent resistance training.
The keto diet's restriction of carbohydrates and protein can lead to a decrease in energy metabolism, which is necessary for muscle function and growth. Additionally, ketosis has been associated with increased feelings of fatigue and mood disturbances during physical activity, which can hinder muscle-building efforts.
Yes, a balanced approach that prioritizes proper nutrition, rest, and exercise can help burn fat and build muscle. A diet with sufficient protein, carbs, and fat is essential for muscle growth and maintenance.
To retain muscle mass while on keto, ensure you are getting enough calories and electrolytes. Prioritize high-quality protein sources and engage in resistance training to stimulate muscle synthesis. Additionally, stay adequately hydrated before and after workouts to support muscle function and recovery.
