30 Seconds SummaryResearch Spotlight: Effects of keto + lifting on body composition
- Ketogenic diets, which are low in carbs and high in fats, are explored in the context of lifting weights and their effect on body composition.
- A meta-analysis showed that ketogenic diets result in more significant reductions in overall weight, fat mass, and body-fat percentage compared to non-ketogenic diets.
- Individuals on ketogenic diets experienced greater loss of fat-free mass (muscle and other lean tissue).
- Research indicates ketogenic diets could result in smaller gains in muscle strength and size versus non-ketogenic diets.
- Though ketogenic diets are not optimal for muscle hypertrophy, they can be effective for weight loss and managing hunger.
- For those primarily focused on adding or retaining lean muscle mass, diets with a more traditional balance of macronutrients might be more beneficial, especially for high-repetition strength training.
Stronger By Science
Eric Trexler
