Build muscle in the ketogenic system

The ketogenic diet is a popular diet for slimming and it is increasing among people, as we know it is a low carbohydrate and high fat diet that many people use to lose weight.

For many people, it is assumed that it is impossible to build muscle on a ketogenic diet or on low-carb diets in general.

This is because low-carb diets restrict the carbohydrates that characterize the ketogenic diet, which are known to enhance the secretion of insulin, an anabolic hormone that helps transport nutrients into cells, helping to create the conditions that drive muscle growth.

We will know in this article that the ketogenic diet hinders muscle building or not.

How to build muscle on the ketogenic diet?

Build muscle in the ketogenic system
Build muscle in the ketogenic system

Studies indicate that it is possible to build muscle on the keto diet, as a study was conducted, the results of which were that the ketogenic diet provides strength in athletic performance, as it works to get rid of fat.

But if the ketogenic dieter is new to the keto diet, he may experience a decrease in athletic performance, but here it will be a temporary, not continuous decline.

Determine the amount of calories you eat

In order to build better muscles, one must eat more calories than are burned. The number of calories that the body needs here daily depends on the weight, height and type of exercise (man or woman).

Here it is assumed that higher calories are eaten than the calories that are needed, and these calories are changed with the change of weight, this works on the success of the ketogenic diet.

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Increase your protein intake

Protein is one of the essentials for building muscle, meaning that ketogenic diet people and others always need more protein to build good muscles.

But eating protein is taken with caution until the ketogenic diet is successful, meaning that protein consumption does not exceed the ketogenic dietist 1 gram per pound of his body weight.

Because more than that can convert the amino acids in protein into sugar, and this works to get out of the ketogenic diet.

Track your carbohydrate intake

Carbohydrates should be limited in order to maintain the ketogenic diet system, because carbohydrates are the largest part of calories in building muscle, but as we know, calories must be reduced for the success of the ketogenic diet.

Increase your fat intake

An important factor in the ketogenic diet is increased fat intake, Protein and carbohydrates represent 4 calories per 1 gram, while fat represents 9 per 1 gram.

That is, after working on your daily protein and carbohydrate needs for calories, divide the final number by 9 in order to determine your daily fat needs, this works on the success of the ketogenic diet.

Important tips for building muscle on the ketogenic system

- On the ketogenic diet, you must track the amount of carbohydrates in order to ensure that you eat less than 50 grams of carbohydrates to maintain the ketogenic diet system.

- In the ketogenic diet system, you have to be patient, especially at the beginning, and that if you feel some side effects in the ketogenic diet system with the beginning of muscle building, such as a decrease in performance and strength, because this will be temporary, so you must know this and be patient with it.

- On the ketogenic diet, you may suffer from keto flu, nausea, insomnia, and more, and all of this will end as your body adjusts to the ketogenic diet.

- On the ketogenic diet, get enough sleep time, in order to rest your body from exercise.

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At the end of the article, I ask everyone to benefit from this topic, and be interesting, and thanks to everyone.

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