Can You Actually Build Muscle on Keto? The Ultimate Guide to Gains Without Carbs
Voice of the Audience
"Dr Burg I’m trying to add muscle at age 43 my daily caloric burn is between 3-5k a day is it possible to consume that many calories on keto diet in the time frames your saying (intermittent fasting)?"
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"Is keto diet bad if you want to weightlift? My bench pressing has dropped 20kgs since doing keto. Does Keto make you weaker?"
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"Doctor Boz, I did strick keto for a year and lost around 60lbs but I also seem to loose a fair bit of muscle any ideas how to stop that? Would a raise in protein intake solve that issue?"
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This piece is part of our Keto Diet series built around real questions from viewers on whether it’s possible to gain muscle without carbs. For broader context and the main analysis, start here.
Behind the Answer
The intersection of ketogenic diets and muscle building (hypertrophy) is one of the most contentious topics in the fitness space. On one side, powerful testimonials from keto and carnivore dieters. On the other, established science pointing to carbohydrates as the main fuel for intense workouts. This leaves many confused, wondering if they must choose between getting lean with keto and getting strong with carbs.
The Concern
The core concern is performance loss and muscle depletion. Commenters report strength drops (like a 20kg bench press decline) and ask, “Does Keto make you weaker?”. The fear is linked to glycogen depletion, since glycogen fuels high-intensity exercise. Without it, workouts may lack intensity for muscle growth, and the body may break down muscle for energy.
The Tip
Expect an initial drop in performance during the fat-adaptation phase. Your body needs weeks—not days—to adjust to ketones for fuel. Success stories usually come from those who pushed through this phase, kept protein and calories high, and stayed consistent.
Creators Addressed
- Jeff Cavaliere (ATHLEAN-X): Skeptical and research-based. Argues keto depletes glycogen, hurting workout performance and raising cortisol. Cites 11 studies: only 3 showed muscle retention on keto after 6 months, 8 did not. Frames keto as unsustainable for long-term muscle building.
Quick Summary (Do This Tonight)
Be honest about your goal. For weight loss, keto can work. For muscle growth and gym performance, keto poses major hurdles—expect glycogen depletion to limit your progress, especially early on.
How to Do It (Step-by-Step Guide)
- Prioritize Protein: Moderate, high-quality protein is essential to prevent muscle loss.
- Eat Enough Calories: Keto suppresses appetite. Consciously consume calorie-dense fats plus protein to hit surplus levels for muscle growth.
- Survive the Adaptation Phase: Performance will dip for 4+ weeks. Focus on consistency, not PRs.
- Master Electrolytes: Supplement sodium, potassium, and magnesium to avoid weakness and cramps.
Common Mistakes & Fixes
- Mistake: Quitting during the adaptation dip.
Fix: Give it at least a month. - Mistake: Staying in deficit while trying to bulk.
Fix: Track intake, add healthy fats, ensure surplus. - Mistake: Cutting protein too much.
Fix: Don’t fear moderate protein—it’s key for growth.
Related Raw Comments
- "Hello Doc, I lost a lot of muscle... I want to regain my weight (muscle) to a healthy level, but also reverse insulin resistance."
- "Obviously you can lose weight on keto, but what about building muscle mass on it?"
- "Wrong: you can build muscle on low carb because protein burns like sugar."
- "I disagree! I’ve been on keto for 7 months, gained muscle and energy!"
- "So keto is bad for muscle gain, but deficit is also bad. What’s the solution?"
Quick Answers (FAQ)
Can you really build muscle on a ketogenic diet?
Jeff Cavaliere is skeptical, citing glycogen loss and research showing muscle retention struggles. But many commenters claim they gained muscle while on keto.
Will I lose strength if I start keto?
Yes, initially. Expect decreased strength and endurance until fat adaptation occurs (4+ weeks).
How long until strength returns on keto?
At least four weeks or more for full fat adaptation.
Protein or fat—what matters more?
Both: protein for muscle repair, fat/calories for surplus energy.
Bottom Line
The ketogenic diet is powerful for weight loss and metabolic health, but building muscle on keto is controversial. The main challenge is fueling intense workouts without glycogen. Success demands patience, calorie/protein tracking, and electrolytes. For maximizing muscle growth, a carb-inclusive approach may be more effective long-term.
How this was generated This article compiles real audience questions about keto and muscle building, alongside expert commentary, with a focus on practical steps to preserve muscle while reducing carbs.
Medical Disclaimer This content is for general educational purposes only and is not medical advice. Always consult a healthcare professional before making dietary or training changes.
