Weightlifting on Keto

Loosing weight on a keto diet is often the main reason for people starting this diet, but this also means loosing muscle mass, which isn’t most people’s goal. So incorporating a balanced keto-diet into your lifestyle is crucial.

You need enough proteins to be able to do heavy weightlifting and training while on a keto diet. Putting enough fats and proteins in our system will make sure your body always has some sort of energy to burn. If your fat burning mechanism grows stronger and optimizes, the metabolism of your body grows to be more flexible. However this is too little research using athletes on a keto diet.
The primary objective of a ketogenic diet is to push your body into producing alternative fuel sources in response to a significant cut in carbohydrates. It’s the 5-10% of carbohydrates still included in your diet that are crucial for ketogenic diet weight lifting. Despite wanting to reduce carbs on your diet, the carbs you do consume (and the subsequent insulin response) are crucial for your ketogenic diet weight lifting journey.
Maintaining muscle mass is a goal I prefer after loosing 20 kilo, to improve my muscle mass and create more I started using a Creatine supplement in my diet, starting off with around 5 grams a day, for atleast 4 weeks and doing intense weight lifting excercise for atleast 3 days a week. I will surely update you on all that after the first 4 weeks have passed. Creatine is a supplement used in ketogenic diet weight lifting, and many weight lifters find it essential to muscle growth. Powdered creatine can be mixed into shakes and are taken before or after workouts. Creatine is naturally found in protein metabolism and is an integral part in supplying energy to muscles while you lift weights. Creatine is known for increasing a weight lifter’s strength.
It is possible to be on a keto diet and train in weight lifting while successfully building muscle!

Tips for weightlifting on a keto diet:
+ Creatine supplements are ingested to increase the volume of muscles (mostly by muscles holding onto water)
+ After you’ve established your ketogenic diet, then you can begin implementing an exercise regime
+ Taking MCT (medium-chain triglycerides) before a workout will provide you with a surge of energy out of healthy fats, similar to the idea of timed carbohydrate consumption.
+ Even if you are weight training, focusing on more reps at moderate-level weights will be better for you than increasing your speed or dumbbell size.

Resources:
konsciousketo
The complete keto-diet cooking book