The ketogenic diet is an increasingly popular low-carb, high-fat diet. When you’re doing keto, you pretty much eliminate carbohydrates from your diet and replace them with fat.
You probably know the ketogenic diet as a weight-loss method. As such, it’s popular and successful, mainly because it makes you feel full and eat less.
However, many people think that it is difficult or even impossible to build muscle on keto. That’s because your body prefers carbohydrates when you lift weights and because carbs release insulin, an anabolic hormone.
Recent research shows that even high-level powerlifters make strength gains on a ketogenic diet, but gaining muscle might be a bit more tricky without carbs.
In this article, you’ll find everything you need to know about building muscle on keto.
The ketogenic diet is both a low-carb diet and a high-fat diet. You decrease your carb intake to 5–10% of your energy intake and replace those calories with fat.1 If you eat 2,000 calories per day, that means staying below 50 grams of carbs per day. Some people go for an entirely carbohydrate-free approach.
Unlike regular low carb diets that reduce your carbohydrate intake to 25% or less of your caloric intake, the ketogenic diet goes a step further.
After some time without carbohydrates, the human body enters a metabolic state called ketosis. It usually happens after a couple of days, but it can take a week or longer for some people.2
My recovery between sessions is so much faster now that my diet is dialed in.
I’ve been using a similar macro split and the energy levels are insane.
I noticed my skin cleared up a lot after switching to this style of eating.
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