If you’re still not familiar with the Keto diet, it’s time to know a bit more about it since it’s the hottest diet around these days.
Keto is short for the Ketogenic diet. Basically, it’s a high-fat, moderate protein, and very-low-carbohydrate diet. It’s different than other diets that are usually high in carbohydrates and low or moderate in fats and proteins. The diet consists of 75% fats, 20% protein, and 5% carbs. The body then uses ketone bodies (a result of the breakdown of fat), rather than glucose for energy.
But there are some variations of this diet that increase the protein intake, and this is usually meant for bodybuilders and similar types of athletes, which is what this post is going to cover.
Bodybuilders want to maximize muscle mass and minimize fat. There are 5 basic principles to follow and one of them need so many carbs to do it; hard training, increase protein intake, consume enough calories, watch out for your hormones, and drink a lot of water. Knowing this, you can begin to optimize these principles while on the Keto diet.
Beginner dieters might notice they’re not able to train as hard as before. This is just an adaptation period as your body is getting used to fewer carbs. For bodybuilders, it becomes a matter of lessening the repetitions they do. If you want to keep gaining muscle and strength while you’re on Keto, try lowering the rep ranges to 3-5, and increasing the sets and rest periods.
To gain muscle, have 150-500 calories a day over your normal intake to increase your bodyweight. These calories should come from fat, not protein or carbs. You can visit the site of a certified Keto team and join their community to know much more about food consumption while on Keto. As for protein, ideally, bodybuilders should have a protein intake of 1.4 to 2 g per kilogram from meat, eggs, fish, protein powders, and dairy fats. You can use a Keto calculator on the site to measure what should be your intake of calories.
Growth hormones have their essential role in controlling fat mass and muscles and are crucial for every bodybuilder. At the beginning of the diet, glycogen will be less, so your body will look elsewhere for energy, responding to the excess stress. This all means you need to regulate your stress levels, get a good amount of sleep and follow proper timing on workouts.
You can lose several pounds of water during the first few days on Keto. You should drink a minimum of 2.7 liters if you’re a woman and 3. 7 for males. Of course, staying hydrated is always a must for your general health.
Carbs are important to build-up muscles, but they’re not essential, so you absolutely can build muscles while on Keto, and you can vary your diet to suit your types of workouts. Certain types of training might need carbs, but others don’t. Give your body time to adjust to Keto and you’ll be building up muscles slowly but surely.