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The keto diet is a popular method for weight loss, but many people are concerned about muscle loss. The diet aims to enter ketosis, a metabolic state where the body uses fat for energy instead of carbohydrates. This shift in fuel sources can impact muscle mass, as protein is essential for building muscle, and the keto diet restricts protein intake. However, studies suggest that a very low-carbohydrate diet (VLCARB) can promote fat loss while preserving muscle mass. This preservation may be due to the increase in adrenaline that comes with low blood sugar, which directly inhibits the breakdown of skeletal muscle. Additionally, ketone bodies, produced by the liver during ketosis, can suppress the oxidation of muscle protein-derived amino acids. While more research is needed, initial findings indicate that keto may help spare muscle, especially when combined with strength and resistance training.
| Characteristics | Values |
|---|---|
| Does keto spare muscle? | Studies suggest that a very-low-carbohydrate diet (VLCARB) promotes fat loss while preserving muscle mass. |
| How does keto spare muscle? | When the body is low on glucose fuel, it turns to a secondary fuel called ketones, which are made in the liver from fat. Ketone bodies exert a restraining influence on muscle protein breakdown. |
| What is the recommended amount of protein intake while on keto? | Literature suggests that people can stay in ketosis while consuming around 1 gram of protein per pound of body weight. |
| Does exercise impact muscle loss or gain on keto? | Yes, muscle building doesn't happen when the body is sedentary. Exercise, especially strength training and resistance training, is necessary to build muscle on keto. |
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What You'll Learn
- The keto diet can lead to muscle loss if not balanced with strength training
- The body can be fuelled by ketones when it is low on glucose
- A low-carb, moderate-protein diet preserves muscle without training
- Exogenous ketone drinks can maintain skeletal muscle mass
- Very-low-carb diets promote fat loss while preserving muscle mass
The keto diet can lead to muscle loss if not balanced with strength training
The keto diet is a popular choice for those looking to lose weight. The diet aims to enter ketosis, a metabolic state where the body uses fat for energy instead of carbohydrates. While this can be an effective weight-loss strategy, some people experience muscle loss on the keto diet, especially if they are not also engaging in strength training.
The keto diet restricts carbohydrates and can also limit protein intake, which is essential for muscle building. When the body doesn't have enough carbohydrates to use for energy, it will start to break down protein, including muscle protein, for fuel. This process is called gluconeogenesis. However, if the body has ample fat stores, it will use those for energy instead of breaking down muscle.
Additionally, ketone bodies, which are produced by the liver during a keto diet, can have a protective effect on muscle protein. They flow to extra-hepatic tissues, such as the brain and muscle, and provide an alternative fuel source. This suppresses the oxidation of muscle protein-derived amino acids.
However, if a keto diet is not balanced with strength training, muscle loss can still occur. Cardio exercises, in particular, can deplete the resources needed for building muscle. It's important to include strength training in your fitness routine when on a keto diet to prevent muscle loss and promote muscle growth.
To build muscle effectively, it's recommended to include a mix of cardio and strength training in your workouts. Strength training, such as resistance training, should be done at least twice a week. It's also important to consume adequate protein, with experts suggesting an intake of 0.7 to 0.9 grams of protein per pound of body weight for active individuals. However, some literature suggests that people can stay in ketosis while consuming up to 1 gram of protein per pound of body weight.
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The body can be fuelled by ketones when it is low on glucose
The human body primarily uses glucose, a sugar that comes from carbohydrates in our diet, as its main source of energy. When the body is low on glucose, it can turn to a secondary fuel called ketones, which are made in the liver from fat. This process is called ketogenesis, and it produces ketone bodies that provide an alternative form of energy for the body. Ketones can fuel the brain and body when glucose is not readily available.
During ketogenesis, fatty acids are broken down into acetyl CoA through beta-oxidation. Two acetyl-CoA molecules are then converted into acetoacetyl-CoA, which is then converted into HMG-CoA. The ketone bodies produced during ketogenesis include acetone, acetoacetate, and beta-hydroxybutyrate. These ketones are water-soluble lipid molecules that can easily be transported throughout the body.
When the body is low on glucose, it can switch to a state called ketosis, where it breaks down fats for energy and releases ketones. This can happen when an individual is asleep, fasting, exercising, or on a keto diet. In a person without diabetes, ketone production is a normal adaptation to starvation. However, in individuals with diabetes, especially Type 1 diabetes, high levels of ketones can be dangerous and lead to a condition called diabetic ketoacidosis (DKA).
While on a keto diet, it is important to be mindful of muscle loss. Cardio-heavy training may lead to muscle loss and decreased strength due to the resources needed for building muscle being used up by cardio exercises. However, studies have shown that very-low-carbohydrate diets (VLCARB) can promote fat loss while preserving muscle mass. Adequate protein intake and regular strength training or resistance training are crucial for building and maintaining muscle mass while on a keto diet.
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A low-carb, moderate-protein diet preserves muscle without training
The keto diet is a metabolic state that results when ketones are released as the body uses fat for energy. The body typically uses glucose from carbohydrates as fuel. When there is a lack of glucose, the body turns to a secondary fuel called ketones, which are made in the liver from fat. This metabolic state is called ketosis.
A very low-carbohydrate diet (VLCARB) promotes fat loss while preserving muscle mass. This is because ketone bodies, which are released by the liver during a VLCARB, flow to extra-hepatic tissues such as the brain and muscle for use as fuel. Ketone bodies also exert a restraining influence on muscle protein breakdown. If the muscle is supplied with other substrates for oxidation, such as fatty acids and ketone bodies, the oxidation of muscle protein-derived amino acids is suppressed.
A study by Phinney et al. found that subjects lost weight in the first week of a eucaloric VLCARB, after which their weight remained stable. They observed a reduction in glycogen stores but excellent preservation of muscle protein. Another study by Vazquez and Adibi found that proteolysis was not significantly different between isocaloric VLCARB and non-ketogenic diets. However, this study was not relevant to "normal" weight loss diets because subjects consumed only 600 kcal and 8 g of nitrogen per day.
A subsequent study by Volek et al. using a VLCARB during energy restriction noted a greater decrease in lean body mass in men who consumed a VLCARB than in men who consumed a high-carbohydrate/low-fat diet. However, resting energy expenditure was maintained in men consuming the VLCARB but decreased in the high-carbohydrate/low-fat diet group, suggesting that the VLCARB group did not lose muscle mass.
A high protein, low-carb diet may help improve body composition and promote weight loss while maintaining or increasing muscle mass. This is because protein helps people feel fuller with less food, and increasing protein intake while cutting calories can maintain muscle mass while promoting fat loss. However, it is important to note that a high protein intake may be beneficial only for very physically active people or those looking to lose weight. Most people with a moderately active lifestyle do not need to consume this much protein.
While it is possible to build muscle on a low-carb, high-protein diet, some people experience muscle loss on the keto diet. This may be due to engaging in cardio-heavy or intense exercise at the expense of strength training, which is necessary to build muscle.
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Exogenous ketone drinks can maintain skeletal muscle mass
The keto diet is a highly restrictive, high-fat and very low-carbohydrate diet. The goal of the keto diet is to enter ketosis, a metabolic state in which the body burns fat instead of carbohydrates for energy. When the body is low on glucose fuel, it turns to ketones, which are made in the liver from fat, as a secondary fuel source.
Exogenous ketones are synthetic or naturally-derived ketones in the form of supplements. These supplements can elevate ketone levels in the blood, leading to ketosis. A 2017 study found that exogenous ketones induced a state of ketosis in participants, and authors of a 2022 review stated that exogenous ketones appear to have an effect on skeletal muscle.
A study comparing three groups of people on a fat loss diet found that the group with a low-carb intake and exogenous ketones experienced a decline in body weight and body fat mass while skeletal muscle mass remained unchanged. The authors of the study concluded that an exogenous ketone diet can maintain skeletal muscle mass while reducing body fat mass.
However, it is important to note that the exogenous ketone market is not regulated by the Food and Drug Administration (FDA), and there are concerns about the safety, purity, and effectiveness of these supplements. Additionally, exogenous ketones may cause gastrointestinal symptoms and increase the risk of electrolyte imbalances.
To maintain skeletal muscle mass while on a keto diet, it is recommended to incorporate regular strength training into your fitness routine and ensure adequate protein intake. According to literature, people can stay in ketosis while consuming around 1 gram of protein per pound of body weight.
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Very-low-carb diets promote fat loss while preserving muscle mass
The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. This shift in metabolism can lead to weight loss, as the body starts to use its fat stores for fuel. But does keto spare muscle?
Several studies have indicated that very-low-carbohydrate diets (VLCARB) can promote fat loss while preserving muscle mass. For example, a study by Phinney et al. found that subjects lost weight rapidly and consistently on a VLCARB diet, with the weight loss coming almost exclusively from body fat stores. Similarly, a study by Volek et al. showed that men on a VLCARB diet during energy restriction had a greater decrease in lean body mass than those on a high-carbohydrate/low-fat diet, suggesting that the VLCARB group did not lose muscle mass.
Additionally, ketone bodies produced during a VLCARB diet can have a restraining influence on muscle protein breakdown. Kadowaki et al. demonstrated that adrenaline, which is secreted in higher levels during low blood sugar, directly inhibits the breakdown of skeletal muscle. Furthermore, ketone bodies can be used as fuel by extra-hepatic tissues like the brain and muscle, reducing the need to break down muscle protein for energy. Nair et al. reported that beta-hydroxybutyrate, a major ketone body, decreases leucine oxidation and promotes protein synthesis in humans.
However, it is important to note that muscle building also depends on factors such as exercise and protein intake. Some people may experience muscle loss on a keto diet if their training is cardio-heavy and lacks sufficient strength training. Literature suggests that people can stay in ketosis while consuming around 1 gram of protein per pound of body weight, which can help with muscle preservation and growth. Overall, while very-low-carb diets may promote fat loss and muscle preservation, a well-rounded approach to diet and exercise is necessary for optimal health and fitness.
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Frequently asked questions
The keto diet is a low-carbohydrate method of eating that aims to enter ketosis, a metabolic state where the body uses fat for energy. While some studies suggest that keto can preserve skeletal muscle mass while promoting fat loss, others show that it can lead to muscle loss, especially with intense cardio training. Overall, it appears that keto may be protective against muscle protein catabolism during energy restriction, but more long-term studies are needed.
Keto may help spare muscle by reducing the breakdown of muscle protein. When the body is low on glucose fuel, it turns to ketones, which are made in the liver from fat, as a secondary energy source. With ample body fat, keto dieters won't need to break down muscle for energy. Additionally, ketone bodies can suppress the oxidation of muscle protein-derived amino acids.
To maximize muscle preservation on keto, ensure you're consuming adequate protein and incorporating regular strength training into your fitness routine. Literature suggests that people can stay in ketosis while consuming around 1 gram of protein per pound of body weight. Strength training helps build muscle and can be done effectively with heavier loads and fewer reps, challenging your body, and spacing out your workouts.
