Knowing about diet to lose weight and build muscle becomes crucial. Ok so here’s what was interesting in this one in this study weeks 1 through 10 the lean body mass of the keto diet group was 2.2 kilogram increase and the lean body mass increase in the Western diet group was 4.4 ok. Well that’s kind of weird so again what they found in this case was that the keto diet group didn’t build as much muscle as the Western diet group. Well that’s kind of scary but then when you take a look again at week 11 or week 10 for 11 when the carbs are added into the equation for the keto group they had an increase of 4.8% in their lean body mass therefore surpassing them.
So they found again that once carbs are added back into the equation that the lean body mass increased on the keto group. So again you’re like a loaded gun. So if you were to take both groups that have the same amount of carbs in their system at the beginning and then they go through the process while the keto group is going to lose muscle glycogen. So of course their lean body mass is going to appear less in this particular case why it didn’t in the other study.
I honestly don’t know but then when carbs are out back into the equation boom slingshot again. So it’s like they just lost the muscle glycogen but when glycogen was actually restored back to equal amounts between the two groups. The keto group actually took the lead so pretty interesting. Now the other thing they found is that strength and performance didn’t differ between the two groups they both have the same strength and performance but the other thing that was really cool is that the keto diet group actually had a bigger increase in testosterone by quite a bit than the Western diet group Chester anabolic going to lead to more muscle growth.
Okay I still have a little bit more justification and a little bit more things to make sense here before I give you the breakdown. So I hope you’re still sticking with me this next study was published in the Journal of physiology and this study is important for the reason that I want to show you that protein won’t kick you out of keto. If you have enough fats in the mix. So what this study did is it took a look at three groups it took a very high carb group and then it took another carb group that had about the same amount of carbs but spaced them out throughout the day so it’s called the periodized carb group.
So roughly the same amount of carbs just split out differently throughout the day. Then they compared that to a low-carb high-fat keto group. Here’s what was really interesting and here’s what I’m ultimately trying to draw from this study the keto group was on this specific kind of macro breakdown. They consumed less than 50 grams of carbs per day then they consumed 78% of their energy from fat and then they consumed roughly one gram per pound of body weight of protein now that’s more protein than I would normally even recommend. So they had a high amount of protein but they also had a tremendous amount of fat well guess.
What they found that their ketone levels were always between 0.8 millimoles and two millimoles. Meaning they were definitely in a state of ketosis even with that much protein. So long as their fats were that high now normally people would say well that would cause me to have a ton of calories and I’ll explain that later because there is a way around it but the long and the short is you can have a lot of protein as long as the fats are high enough to continue to create ketones. The other thing we have to remember is that the ketogenic diet by itself creates ketones and ketones are muscle sparing beta-hydroxy butyrate stops or slows down the breakdown of leucine oxidation. Therefore meaning you don’t have the must breakdown that’s naturally occurring. If you’re not on a keto diet or not as much at least.