Tips For Building Muscle on a Keto Diet

There are two main reasons why we opt for a ketogenic or keto diet. One is to lose weight, and two, for general fitness. However, I am guessing you did not know that one can still build muscle while on keto, although the diet restricts the intake of carbs that contribute to muscle growth. I’ll show you how this works.

 

How does Keto Work?

Keto is a high fat, low carb diet. The diet works by reducing your carbs intake, which drives the body to use fats as its primary energy fuel. This is called the ketosis metabolic state. To create a ketone body, I have to reduce my carbs intake to anything lower than 50 grams daily. Since the body still needs energy, it shifts to getting it from fats or a relatively higher protein diet.

 

Keto takes at least two days for the body to adjust, but it can take some people as long as a week. While weight loss is usually our target when participating in such a diet, it is possible to still build muscle. Our bodies may have to initially drop some weight as it adjusts. However, with time muscle building starts to build up.

 

Keto Diet Plus Muscle Building

If we are going to focus on muscle rather than weight loss with keto, we have to consider a few things.

 

What’s our calorie intake?

To build more muscle while avoiding weight loss, I need to take in more calories than I burn. If, say, 15% of my calories get burned with every workout, it means I should be adding the same percentage to my meals. This also means that I keep proper records of our body’s daily calorie needs.

 

While at it, I should not add anything more than 0.5% of our weekly weight to keep me within the same minimum weight limit. The secret here is to strike a balance between too many calories that cause weight gain or fat accumulation and too few calories, which leads to substantial weight loss.

 

Maximizing on a Protein Diet

If I want to have healthier and well-built muscles, I should be thinking about the types of food that will contribute to my desired results. What better food choice if not proteins?

 

Proteins are traditionally known as bodybuilding foods, and this is why we need more of them when focusing on good muscle growth. Adding at least 0.7 to 0.9 grams of proteins daily for every body pound is the perfect score for muscle building. But what about gluconeogenesis?

 

When the body turns proteins into amino acids that lead to high sugar production, a process called gluconeogenesis is created. This can prevent the body from developing ketones. While this is a valid concern, restricting our protein intake to a gram per body pound will keep our bodies in their ketosis states.

 

Increasing Fat intake

Besides paying attention to protein intake, we also need to monitor our fat levels for this diet to work while building our muscles. Fats account for about 9 grams of calories after accounting for proteins and carbs. This means we can get our daily fat requirement by dividing our calorie count by nine after subtracting carbs and protein needs.

 

Whatever math anyone chooses to account for calories needed daily, it should always round back to fats that amount to at least 70% of the diet.

 

What of Carbs?

Now that we are reducing our carbs count, it does not mean we neglect our carb intake entirely. The body still needs a limited amount of the same. However, ketosis demands that we do not go past 50 grams of carbs daily. Better so, we can consume the needed carbs count around our workout time, creating a targeted keto diet.

 

Other Considerations

While what I eat highly contributes to the results I seek, I also need to pay attention to other underlying factors such as the exercise level I participate in. One of the best ways to build and strengthen muscles is through resistance training, which includes: pushups, squats, pullups, and bench presses. Doing a full muscle workout and resistance training twice a week will work the magic.

 

Supplements might help, but they should not be our primary source of needed nutrients. We should also watch out for hidden carbs in the foods we eat and track our daily progress. With all these tips, building muscles while doing keto is achievable.

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Simple Tips on How to Lose Weight While Sitting Down

Weight loss is a problem for many people. It comes with a lot of hard work and sacrifices. Just like you, I did not know this interesting fact that I can lose weight by just sitting. I have read many studies that do not advocate for spending a lot of time sitting. I will not disagree with science since the facts are correct. However, today I will show you scientific tips on how you can lose weight just by sitting down.

 

Turn Down the Heat

Since the human body uses energy to keep warm, I decided to always turn down the thermostat, which forced my body to shiver as a means of producing heat. In the process of trying to keep warm, my body burns more calories and attacks my belly fat stores.

 

Replacing My Chair

Investing in a stability chair is one of the most effective tricks for anyone looking to shed some weight and tone up. Instead of the ordinary desk chair, I began using the stability chair, which strengthened my back, legs, core and helped me shed some calories. Studies have shown that replacing the regular chair with sports balls can help you lose as much as 100 calories daily, which translates to 8.5 pounds for people that work 300 days annually.

 

Drinking Lots of Water

Staying hydrated is not a new concept in weight loss. I chose to adopt this habit after reading a study that showed that a person can lose up to 10 pounds by just drinking the recommended amount of water each day. This is why I always make sure to place a water bottle on my desk when I am working so that I do not have to leave my workstation to find water. This has helped me drink more water over the years.

 

Water is an essential part of human metabolism. Another study also showed that taking two cups of water increased the metabolic rate of the human body by about 30%. This increased metabolism leads to burning more calories.

 

Apart from boosting metabolism, water also enhances weight loss by decreasing my food consumption. In one study, obese people who drank two glasses of water before their meals consumed up to 90% fewer calories than they would have done otherwise. The water fills up most of the space meant to be occupied by food. Sitting for long hours is unavoidable due to my job demands, which is one of the reasons I made water a crucial aspect of my day to help me lose some weight.

 

Setting Healthy Reminders

My weight loss habits have also been motivated by weekly text reminders and motivational emails that remind me of the weekly calorie budget, healthy meals, and snacks that I should follow. These reminders have increased my intake of healthy foods and helped me avoid fast foods because they keep me accountable and remind me of weight loss goals. I also incorporated some congratulatory messages to keep me motivated as I eat healthy.

 

Apart from having the text reminders, I also involved my colleagues in my weight loss journey, and we walked this journey together. They also encourage me to eat healthy when we go out for lunch or dinner.

 

Avoid High Calorie Drinks

It is so tempting to guzzle down that soda, especially on a hot afternoon. The reason why I chose to keep these diet soda temptations at bay was based on a study that showed that adults who drank a soda a day had a 70% increase in weight compared to those that did not drink. Some of the alternatives that I run to anytime I feel the urge for diet soda include black coffee, green tea, and anything else that contains antioxidants that boost fat oxidation.

 

Squeezing in Tiny Tone-Ups

I have also realized along my weight loss journey that even though I spend a lot of time sitting, I do not have to adopt a sedentary lifestyle. Therefore, I take some light stretches during the day, which is crucial for relaxing my muscles and burning a few extra calories.

 

If you are the kind of person that spends a lot of time sitting, then I hope the above tips will help you remain healthy as much as they have helped me.

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