Well! Are you willing to gain muscles naturally without using any protein supplements? If you are really committed to yourself to improving your body muscles without using Harmful supplements, then this article is for you. I will describe to you in-depth how you can gain muscle on the keto diet without exercise for beginners.
Moreover, I will tell you the best ketogenic diet for muscle gain so that you could start to improve your muscle quality earlier. So, without wasting any single time, let’s dive into it:
Table of Contents
WHAT IS THE KETOGENIC DIET?
The best ketogenic diet for muscle gain is a low-carb, high-fat diet that has been shown to help some people lose weight. The diet forces the body to burn fats instead of carbohydrates. This is called ketosis.
When in ketosis, the body produces ketones, which are molecules that can supply energy to the brain. The ketogenic diet is often used to treat epilepsy, but it has also been studied as a treatment for other neurological disorders and as a weight loss diet.
WHAT CONSISTS OF A MODIFIED KETO DIET FOR BEGINNERS TO GAIN MUSCLES?
A ketogenic diet typically includes a high proportion of fat, moderate protein, and very low carbohydrates. The ratio of fat to protein and carbohydrates can vary, but a common ratio is 75% fat, 20% protein, and 5% carbohydrates:
- Foods that are typically included in a ketogenic diet include:
- Meat, poultry, and fish
- Low-carbohydrate vegetables such as leafy greens, broccoli, and cauliflower
- High-fat dairy products such as cheese, butter, and cream
- Nuts and seeds
- Healthy fats such as olive oil, avocado, and coconut oil
- Limited amounts of berries and other low-carb fruits
THINGS YOU COULD AVOID IN DURING THE KETO DIET FOR MUSCLE GAIN
Foods that are typically restricted or avoided in taking the best ketogenic diet for beginners include:
- Grains (such as bread, pasta, and rice)
- Sugars (such as table sugar, honey, and high-fructose corn syrup)
- Most fruits (because of their high carbohydrate content)
- Starchy vegetables (such as potatoes and corn)
- High-carbohydrate foods (such as bread and pasta)
- Processed foods
- Some legumes and beans
- High-sugar fruits
HOW CAN THE BEST KETOGENIC DIET HELP IN GAINING MUSCLES?
The ketogenic diet has been shown to help with muscle building in some studies, but more research is needed to fully understand the effects of the diet on muscle growth. The theory behind the ketogenic diet and muscle building is that the diet can increase muscle mass while reducing body fat.
This is because the ketogenic diet can promote the production of ketones, which are molecules that can be used as an energy source by the muscles. Additionally, when the body is in a state of ketosis, it is more efficient at burning fat for fuel, which can lead to weight loss and improved body composition.
If you want to determine your Keto Macros with the Most Precise and Accurate Calculator:
DRAWBACKS OF THE KETO DIET FOR BEGINNERS:
However, it is also important to note that the ketogenic diet may have some drawbacks when it comes to muscle building.
For example, it may lead to muscle loss if insufficient protein is not consumed. Additionally, the diet may be more challenging to follow for athletes and bodybuilders, as it can be difficult to consume enough carbohydrates to support intense workouts.
IS THE BEST MODIFIED KETO DIET CAPABLE TO GAIN MUSCLES WITHOUT EXERCISE?
It is possible to gain muscle on a ketogenic diet without exercise, but it may be more difficult. Exercise, particularly strength training, is an important component of muscle growth. When you exercise, you put stress on your muscles, which causes small tears in the muscle fibers. These tears then heal, leading to muscle growth.
However, it is also possible to gain muscle through changes in taking the best keto diet alone, known as muscle hypertrophy. The key to muscle hypertrophy is to consume enough protein, calories, and other nutrients to support muscle growth. Additionally, consuming enough protein, carbs, and healthy fats can help to support muscle growth, but it may be more difficult to achieve muscle growth without exercise.
WHAT SHOULD BE THE MODIFIED KETO DIET TO GAIN MUSCLES WITHOUT EXERCISE?
- Increase protein intake: Consuming enough protein is essential for muscle growth and repair. Aim for at least 1 gram of protein per pound of body weight per day. Good protein sources include meat, fish, eggs, and dairy products.
- Increase calorie intake: To gain muscle mass, you need to be in a calorie surplus. This means consuming more calories than you burn each day. This can be achieved by adding healthy fats, such as olive oil, avocado, and coconut oil to your diet.
- Incorporate strength training: Strength training, such as weightlifting and resistance training, is essential for muscle growth. Aim for at least 2-3 strength training sessions per week.
- Monitor carbohydrate intake: While the ketogenic diet is low in carbohydrates, it is important to consume enough carbohydrates to support intense workouts. This may require consuming slightly more carbohydrates than the typical ketogenic diet recommends.
- Monitor and adjust the macronutrient ratio: As per the ketogenic diet, the macronutrient ratio should be 75% fat, 20% protein, and 5% carbohydrate, but this ratio may need to be adjusted to support muscle growth.
Consult with a healthcare professional: Consult with a healthcare professional or a dietician before starting any dietary changes, especially if you have any pre-existing health conditions.
It is important to note that a modified ketogenic diet for beginners to gain muscles should be tailored to the individual and should be followed under the guidance of a healthcare professional or a dietician. Additionally, muscle gain is a slow process and requires consistency and patience.