Muscle Building on a low Crab Ketogenic diet

For a long time, many people assumed that it was impossible to build muscle on a keto diet or low carb diets in general.

That’s because low carb diets restrict carbs, which are known to promote the release of insulin, an anabolic hormone that helps shuttle nutrients into cells, which helps create conditions that drive muscle growth

Most people use a ketogenic diet for weight loss, as research has shown that it can help you lose weight and curb your appetite.

Aside from weight loss, the keto diet has other benefits and can be used to aid people with epilepsy, control blood sugar levels, and help reduce your risk of various chronic conditions, such as Parkinson’s, Alzheimer’s, and certain cancers

Helpful tips for building muscle on a keto diet

Here are some more tips to help you build muscle on the keto diet

Stay patient

If you’re new to keto, you may experience an initial drop in strength and performance. It’s important to note that this drop is temporary, occurring as your body adapts — so be patient and don’t quit early.

Increase your fat intake

Monitoring your fat intake is incredibly important on the keto diet.

That’s because your body relies primarily on fat for fuel when you limit carb intake and are in a state of ketosis

After accounting for protein and carbs, fat should make up the rest of your diet.

Track your carb intake

This helps ensure that you eat fewer than 50 grams of carbs per day to stay in ketosis.

Prepare for initial side effects

When some people start this diet, they may experience the keto flu — a collection of symptoms, such as fatigue, nausea, irritability, and insomnia, that occur as your body adapts to its new regimen.

Beware of hidden carbs

 Beverages and condiments typically contain carbs that many people are unaware of, so it’s important to not overlook them.

Test your ketone levels 

You can use keto strips or a keto breath test to determine if you’re in ketosis or if you need to adjust your diet accordingly.

Get plenty of sleep

Proper sleep is very important for muscle gain and exercise performance

To optimise muscle growth on the keto diet, make sure you have a solid nutrition plan and get plenty of sleep. Also, make sure to monitor your carb intake and ketone levels to ensure you stay in ketosis.

The bottom line

Though it involves carefully watching your protein, carb, and fat intake, the keto diet may be as effective as traditional higher carb diets for building muscle.

Simply following the above guidelines can help you plan an effective keto strategy for building muscle.

STAY HEALTHY| STAY FIT


Posted

in

,

by

Tags: