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“What happens when you combine weight lifting with a very low carbohydrate ketogenic diet (VLCKD)? You get greater muscle gains and more fat loss than when compared to a conventional diet.
The study looked at a group of “college aged resistance trained men”, and put them on either a conventional Western diet or a VLCKD.
The conventional diet was 55% carbohydrate, 25% fat, and 20% protein, similar to what lots of people eat, though a bit higher in protein, a bit lower in fat.The low-carb diet was 5% carbohydrate, 75% fat, and 20% protein.
Note that protein, the main macronutrient responsible for muscle growth, was the same in both groups. Both groups did resistance training three times a week for 11 weeks.
The very low carbohydrate group gained twice as much muscle as the conventional group, 4.3 kg vs 2.2 kg.The very low carbohydrate group lost 50% more fat than the conventional group, -2.2 kg vs -1.5 kg.”
For an excellent version of a ketogenic diet, see KMD: Ketogenic Mediterranean Diet or The Advanced Mediterranean Diet (2nd Ed.)