With any weight-loss plan, a small amount of muscle will be lost, however, you will not lose muscle on Keto if you maintain a good amount of protein intake with plenty of fiber-rich green vegetables. It is really important to maintain as much muscle as you can to keep the weight off and to avoid the yo-yo diet effect. According to keto bodybuilder Robert Sikes, the key to burning fat and not muscle is gradually decreasing calories to keep your metabolism healthy. So, having a well-planned diet along with a workout routine will help you melt the fat away while maintaining muscle. Below are 5 tips to help guide you to lose weight safely while maintaining muscle on the Keto diet.
5 tips for maintaining and building muscle while on the Keto diet:
- Track your carb intake- This will help make sure you eat few enough carbs per day to stay in ketosis.
- Prepare for initial side effects- Make sure that you’re not dehydrated and that you’re also getting enough essential nutrients, especially electrolytes.
- Beware of hidden carbs-You might be trying your hardest at keto, but you keep getting kicked out of ketosis or simply cannot get into ketosis. So being conscious of the ingredients and the amount of stevia you intake is key.
- Test your ketone levels regularly- A good way to see if you need to make adjustments to your diet, or can confirm you are on the right track.
- Get plenty of sleep- Can reduce and undo the benefits of dieting.
Losing fat without sacrificing muscle is easy. You need to lower your calories, eat enough protein, exercise, rest, and get enough sleep. Maintaining muscle is not impossible, and a lot of what you have to do to build muscle on the keto diet comes from normal strength-building best practices.
The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.
Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.