Building Muscle on Keto Diet – Yes or No | Worse Mistake?

(3) Easy to Get-In Calories:

For building muscles, you need to eat a caloric surplus diet and sufficient amounts of protein. The Keto diet is mainly fat and proteins, and ‘fat’ is the densest macronutrient with 9 calories/gram (carbs and proteins have 4 calories per gram).

So a high-fat diet like keto which is very dense in calories makes it very easy to be on a surplus, and complete your target calories.

(4) More GH and Testosterone:

Being on a keto diet definitely offers good hormonal support. The hormone ‘Insulin’ goes hand in hand with the growth hormone. When the insulin is high, the GH goes down, and when the insulin is on the lower side, the growth hormone is boosted up.

Also, studies have shown that high-fat diets boost testosterone, and diets with high fat and low carbs also resulted in better insulin sensitivity. (1) The keto diet will keep your blood glucose levels low and stable.

Did you know that low-fat diets reduce testosterone levels in Men? (2) #fitnesshnfacts

Check out: Do test boosters actually work?

However, if your body gets sufficient fatty acids, eating more and more fats won’t result in a similar boost in your test levels. But definitely, it optimizes your testosterone levels.

Cons of Building Muscle on Keto Diet

Here are the downsides of the keto diet and what makes it sub-optimal for building muscle.

(1) Sustainability

The problem with the keto diet is that it is not at all flexible and sustainable. “Adherence” is the most important thing when it comes to starting any diet. Ask yourself, can you sustain a diet that restricts a macro-nutrient and only allows you to eat fats & protein over a well-structured balanced diet?

Ketosis is like a light switch, either ON or OFF. You would find carbs in almost every food and will need to stay carbs-constrained.

Can you eliminate bread, pasta, rice, milk, sugar, etc. while bulking and adhere to it? If yes, then go ahead. There is no point if you would be playing the ‘start and stop game’ and keep moving in the vicious cycle.

But surely it would be difficult to sustain this diet, and stick to it year-around or beyond a very short-term.

(2) Nutrients Deficiency and Constipation:

Keto restricts fruits, grains, legumes, and many other food items and vegetables. It’s not a balanced diet and you’re not getting enough nutrients like vitamins, minerals, and fibers. This can lead to many nutritional deficiencies.

Your body is also flushing too much water and essential electrolytes while on it. You may also feel confused, brain foggy, and irritated at times due to this and “keto flu”.

Lack of fibers will lead to constipation/bowel problems and it’s common while on the keto diet.

(3) Lower IGF-1 Levels:

IGF-1 is produced in the liver and the hormone Insulin facilitates its production. IGF-1 is said to be the most “anabolic hormone or peptide” that increases muscle protein synthesis. It also has an ability of hyperplasia that results in the formation of new cells in the muscles or tissues.

For optimal production of IGF-1, you need both – GH and Insulin. But while on keto, your insulin levels are very low. This low insulin release/levels can lead to lower IGF-1 levels.

(4) Food Disorders & Carbo-phobia:

I would call the keto diet “the social life killer” which is not at all flexible.

Any diet being too restricted or which is not sustainable would develop food disorders in the long term. Keto diet being too carbs constrained usually develops a phobia for carbs amongst people. They start bashing carbs and believe that carb is the demon in their diet which is untrue.

Keto-dieters have to every time keep a watch on their food items / and carbs. They can’t be flexible, social, and stress over finding keto-friendly foods. This absolutely kills the joy of eating and 95% chances are that you might start having a bad relationship with the food. Especially the so-called bad wolf – \CARBS/ leading to carbo-phobia.

(5) Muscles Would Look Flat:

As I stated in point. no 2, carbs get converted into glycogen which is stored inside the muscles. Glycogen being stored form of energy also stores water along. This intra-muscular water retention is a good thing especially when it comes to your muscles looking fuller and tighter.

The absence of carbo-hydrates makes them appear flat and deflated comparatively.

Did you know that bodybuilders load on carbs before stepping and presenting themselves on the stage? #fitnesshnfacts