Can I Lose Muscle on Keto Diet? Must Know

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Actually, many people ask, if they can lose muscle on a keto diet during weight loss.

What is termed as “the fear of unknown.” The fear of the unknown is a very dangerous thing; it can make you fail from achieving your dream goals.

It is true that everything good must have certain side effects, however, with a keto diet the effects are minimal.

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What is a keto diet?

Actually, a keto diet is a diet that causes the body to release ketones into the bloodstream during metabolism.

The body breaks down stored fat into molecules called ketone bodies through the process called ketosis.

A ketogenic diet is rich in proteins, healthy fats but low in carbs and calories.

can i lose muscles on keto diet

This provides health benefits to the body. However, it is really hard to follow over the long run since it is restrictive.

How does ketogenic diet works

As stated before, a ketogenic diet is a diet that contains high protein, healthy fats, and low in carbs, and calories.

It, therefore, helps boost metabolic rate and suppresses appetite, which enables you to get into a normal metabolic process ( ketosis).

Keto diet also provides the body with healthy fats that help prevent you from the risk of developing chronic diseases like cancer diabetes, arthritis, and blood pressure(1).

It is also rich in ketones, the high ketone level provides the liver with enough energy. Therefore, prevents liver dysfunctions.

Furthermore, the blood ketones level provides the brain with ATP that improves mental health. This prevents several neurological disorders(2,3).

Not forgetting, Ketogenic diet is weight loss oriented.

It burns excess body fats and fats in the abdominal cavity.

This prevents metabolic syndromes like blood pressure, diabetes, reduces cholesterol level, digestive disorders, obesity and overweight(,4,5,6,7).

A ketogenic diet has several health benefits that you can find here

Can I lose muscle on keto diet?

The truth is, any diet can make you lose muscles including keto diet. Loss of muscles as we age has various genuine outcomes as noted by most specialists.

Muscle is metabolically dynamic and helps support everyday energy usage and relieve age-related weight gain.

Losing weight can likewise diminish our body functions and elevate the danger of falls.

Falls are the top reason for death from injury in old age, as per the Institute of Medicine Division of Health Promotion and Disease Prevention.

However, with a ketogenic diet, the risk of losing muscle is minimal(5).

In fact, you will not lose muscles as you may think.

Ketogenic diet is rich in protein and high in ketone level.

The presence of high protein and ketone level in keto diet prevents muscle loss and enable you to build lean muscles.

It also has adequate-protein that provides the body with the 9 essential amino acids that boost your immune system, protecting you against chronic illnesses.

However, one of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables.

This can lead to micronutrient deficiency.

Furthermore, patients with kidney disease need to be cautious because this diet could worsen their condition(6).

Additionally, some patients may feel a little tired in the beginning, while some may experience keto flu-like  bad breath, nausea, vomiting, constipation, and sleep problems.

What Precautions to Take before Ketogenic Diet

In case you’re considering attempting the ketogenic diet, show it to your primary health care, a physician, or your doctor first, and share important details of any previous wellbeing conditions.

What’s more, have a meal plan from a dietitian nutritionist to discover a sustenance proficient who can work with you to make the best meal plan.

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Individuals with kidney ailment or a background marked by cluttered eating ought to stay away from the keto diet.

Also, individuals with type 1 diabetes might need to maintain a strategic distance from it.

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On the off chance that you have coronary illness, you’ll need to talk with your primary care physician before thinking about the eating regimen of keto.

Summing It Up

A ketogenic diet is high in protein and high in ketone level that prevents muscle loss.

Therefore,  there are minimal chances to lose muscles with a ketogenic diet.

It could also be an interesting alternative to treat certain conditions and may accelerate weight loss as it is rich in healthy fats and contains a low-carb diet and calories.

This makes a keto diet more productive and results-oriented. It will enable you to get into ketosis faster and safely.

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