Skip Nav
Weight Loss
If You Want to Lose Weight With Intermittent Fasting, Follow This 11-Step Guide
How Many Calories Should I Eat to Lose Weight?
Weight Loss
How Many Calories Do I Need to Eat to Lose Weight? This Formula Breaks It Down
Gifts For Men
Holy Keto! These Are the 21 Best Gifts For Your Low-Carb Friend
Workouts
35+ Must-Have Gifts For the Women Who Love All Things Fitness in 2018
Best CBD Oil For Anxiety
Healthy Living
This Is the CBD Oil I Use When I'm Feeling Super Anxious, and It's a Lifesaver

Do You Lose Muscle on Keto?

What You Need to Know About Muscle Loss on a Low-Carb Diet

We know that the ketogenic diet can be an effective weight-loss method as it feeds off of fat storage. But there's been debate as to whether this low-carb, high-fat way of eating can eventually eat away at your muscle mass when there isn't enough supply of fat. Additionally, you may be wondering how someone on this diet would have a sufficient amount of energy to work out, let alone build muscle, since keto calls for carb minimization. We spoke with Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet For Dummies, and Swisse Wellness consultant. Good news for all those on keto or looking to try it: the risk of losing muscle mass is low.

"With any weight-loss plan, a small amount of muscle will be lost, however, as long as the body has stored fat cells, there will be fat cells to burn," Erin told POPSUGAR. In order to reach a state of nutritional ketosis, your diet should consist of 70 to 80 percent fat, 15 to 20 percent protein, and five to 10 percent carbs. This allows you to burn fat for energy.

"The research on ketogenic diets and low-carbohydrate diets has not found there to be a higher level of muscle mass loss than when compared to calorie-restricted meal plans with a higher level of carbohydrate," Erin said.

ADVERTISEMENT

However, when following any kind of meal plan, especially one that restricts certain macronutrients like keto does, it's critical that you prevent any deficiencies. Erin suggests taking a high-quality multivitamin to compensate for a low-carb intake to keep your energy levels in balance. It's also important that you get enough sleep to preserve muscle.

"The last few hours of sleep is when muscle tissue regenerates and rebuilds," she said. "Lack of sleep may increase loss of muscle tissue."

But as far as muscle loss and keto goes, you shouldn't experience drastic decline as long as you take care of your body.

Image Source: Unsplash / Scott Webb
From Our Partners
The Fitness Marshall "Got Me Good" Video
4-Week Ab Workout Plan
Best Belly Fat Moves to Do at the Gym
Workout Ideas For Busy People
Gifts For Misty Copeland Fans
Best Music to Listen to While Walking
How to Do Hip Raise Ab Exercise
How to Do a Smith Machine Upright Row
Sexy Workout Songs 2018
Best Fitness Gifts For Women
Biggest Reasons People Don't See Results in Workout Class
Printable Tabata Workout
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds