Ketogenic diet and intermittent fasting have become a rage in the fitness world. Some people believe that it is unlikely to build muscles or work out while fasting or on keto.
People believe that while we fast, it leads to muscle reduction for apparent reasons. On the other, few fitness enthusiasts even say that consuming multiple small meals may help build up metabolism.
There are a few considerations while making out an effective workout plan while fasting. So, should you exercise before, after, or during fasting? With the popular 16:8 method, you can consume all the food within an 8-hour window and fast for 16 hours.
If you are well-acquainted with working out on an empty stomach, you can start your eating window right after your workout. On the hind side, if you are not comfortable, you can work out about 2 hours into the eating window.
Additionally, you may have come across common assumptions such as you need carbs to build muscles, and it is impossible to do in a low-carb diet. So, can you gain muscles while on low-carbs? Read along to know more!
Intermittent Fasting vs. Keto Bodybuilding/Workout
Before you jump onto the wagon and decide which may be the best-suited way for muscle gain, let us understand what precisely intermittent fasting and the keto diet are.
Intermittent fasting means eating your meal at a specific time and fasting for the rest. It is usually an eating pattern that involves instances of eating and fasting. So you can go for extended periods of fasting and have a short window to eat.
The 16/8 intermittent fasting is well-known as it allows to build muscle mass and shed that body fat. Since intermittent fasting is not a diet, you can eat without any restrictions. While fasting, you are allowed to drink water or coffee preferably.
It is advisable to work out and exercise while fasting.
The benefits of combining both take it to a whole new level. So when can you work out while on intermittent fasting? Let us tell you, the appropriate time to work out while fasting is as soon as you wake up or after a specific time of getting up from sleep.
Workouts such as cardio, weight-lifting, and sprint training are excellent while fasting; you need to be mindful of the food-interval schedules. Once you involve in such fast-paced exercises and toils, you may require to refuel your body immediately.
It is a high-fat and low-carb diet containing 55-60% fat, 30-35% protein, and 5-10% carbs. The goal of most people while on a keto diet is to shed the extra kilos to gain a ketosis body state. As there is a lack of carbs, the body starts functioning to burn the fat. Also, it takes up to 2-4 days to enter the state of ketosis.
So while you will be on the keto diet, the intake of protein reduces to a greater extent. However, if you need to strengthen your body and gain a few muscle mass, you may introduce proteins into your keto diet.
By combining both fasting and keto diets, you will be able to build muscle and lose weight and fat. Also, on a low-carb diet, bodybuilding is entirely possible if done correctly. Following a strength training session on a ketogenic diet is beneficial without adding extra kilos for lean muscles.
Though gaining muscles is completely viable while on ketosis, it may take time to show results.
Can you Still Build Muscle While Intermittent Fasting?
If you are looking for building muscle mass, exercise and workouts are the best ways to attain the desired result. While you lift weights or do cardio, you may sustain muscle injury and damage. However, certain hormones play a crucial role in muscle gain and repair.
Intermittent fasting can be a more dynamic way to gain muscle while losing weight than conventional methods. According to a study, a time-restricted diet can offer better acquiring lean mass than a calorie-restricted diet.
With intermittent fasting, it was observed that people were able to shed fat more effectively than by cutting calories. Intermittent fasting greatly helps enhance your body's muscle growth and endurance—more than breaking down the muscle mass, intermittent fasting help in preserving it.
A healthy lifestyle and workout session can help you build muscles you have been waiting for all these years while also losing some fat. Since intermittent fasting has innumerable health benefits, you can promptly implement it to reach your fitness goals, lose fat and boost your athletic performance.
With a 25-40 min workout three times a week, you can achieve the desired weight loss and maintain your lean muscles. So what kind of exercises can you include in your fitness schedule?
- Weight lifting (not intense)
Meal Plan for Keto Bodybuilding and Intermittent Fasting
To building muscle on keto and intermittent fasting, you may require more calories than usual. Even when adding to the muscle volume, you should monitor the calorie intake to check your weight. Generally, it is recommended to add 250-500 calories to your daily diet to keep a check on your weight.
Here are a few meal plans you can follow while on intermittent fasting and keto bodybuilding. Here you can modify each meal as per your requirements and fitness goals.
- Six fried eggs
- 85 g broccoli
- 45 g bacon
Calorie intake value: 49 g Fats, 53 g Proteins, 6 g Carbs
- Chicken drumstick
- Coconut oil
Calorie intake: 18g fats, 0g carbs, 21g proteins
Apart from meat, you can always opt for nuts, leafy veggies, and yogurt rich in protein. Additionally, it is vital to keep yourself hydrated while working out and on keto or fast. Ensure that you drink enough water after a high-intensity workout. Also, you can consume water-rich vegetables such as cucumber and tomatoes.
Can you Burn Fat Faster While on Keto and Weightlifting?
Before planning out your schedule plan, you should always determine your goals. So if you're a beginner, you can follow the below tips to burn your fat faster while on keto bodybuilding:
Make a Simple Workout Plan
There are tons of suggestions and workout techniques you can follow while on the keto diet. It can get daunting and overwhelming at times. While on keto diets, it is advisable to follow moderate-intensity exercises.
In the quest to burn maximum fats or calories, you should avoid overstraining your body. Once you commence your journey to losing weight, always keep your workout plan as simple as possible with full-body exercises.
Eat on Regular Intervals
While burning carbs on the keto diet, it is essential to eat before and after your workout. If you do not eat properly, your body will lack energy, which may hamper your body's normal functioning.
Incorporate Weights to Your Routine
Weight-lifting exercises are a great option to burn the extra kilos and carbs in your body. Start experimenting with light weights and also make use of household items such as water cans. These offer an excellent way to exert your extra carbs and weight while you are a beginner.
Experiment with Weights
While trying to efficiently and swiftly shed extra kilos while on keto, you can switch to different weights. From dumbbells, you can move to kettlebells or barbells to avoid redundancy and also, at times, weight gain.
Both intermittent fasting and keto bodybuilding is possible and is a great way to burn your extra kilos. Exercise and intermittent fasting can most profoundly assist you in maximizing your muscle mass and lose carbs from your body. To boost your results even more we recommend using keto collagen.
While exercising during the eating window, you can experiment with any workouts. However, while exercising during the fasting window, it is recommended to take up lighter activities like running, yoga, brisk walk, etc.
Plan out the diet plan and limit the hours of the day to eat, probably a bit earlier in the day- between 7 AM- 3 PM, or 10 AM- 6 PM. However, avoid eating in the evening right before you hit the bed. For performing a high-intensity activity, always consider scheduling it after your meals.
So why the wait?
Get started with your keto bodybuilding routine and intermittent fasting, as it will undeniably help you build those muscles and also shed your belly fat instantly.
While intermittent fasting majority of the people prefer eating between noon and 8 PM, it would also mean you can fast overnight and skip breakfast. However, fasting in the evening and overnight and eating early in the hours of the day can have shown maximum benefits.
Usually, it is suggested to eat your first meal at around 9 AM. You can set the eating window between 9 AM to 5 PM. You can indulge in a healthy early breakfast, a light lunch, and an early dinner or snack at around 5 in the evening with this restricted time.
As per the 16/8 intermittent fasting method, you need to fast for approximately 6 hours and fit in your eating window for 8 hours. In this, you can manage to eat three or meals for your intermittent fasting.
Carbs are an essential nutrient for the well-being of your body. Hence, it is advisable to eat carb-rich foods during intermittent fasting. However, you may have to avoid consuming refined carbs such as pastries, flour, bakery goods, interfering with your weight loss plan.