The Art Of Keto

Dispelling keto misinformation and helping you lose fat.

KETO SUPPLEMENTS

How Glucosamine Affects The Ketogenic Diet Or Does It?

I used to take glucosamine at one point in time. During my previous days as an endurance athlete, I would use glucosamine as a little insurance policy for my joints, especially my knees. However, I can't say without a doubt whether I found it useful or not.

Can I take glucosamine on keto? Glucosamine may be taken on a ketogenic diet without kicking you out of ketosis.

In the article I’ll go over whether glucosamine affects ketosis and weight gain, if it’s even worth using, and possibly a better alternative.

Can i take glucosamine on keto pinterest

Does Glucosamine Affect Ketosis?

Understandably, you're wondering whether or not glucosamine affects ketosis. After all, glucosamine is technically an amino sugar, hence the word ‘glucos' in the name, which is another word for sugar.

Early research even suggested that glucosamine could cause insulin resistance. Rest assured, follow up studies cleared glucosamine supplementation and any effect on blood glucose levels, glucose metabolism, or insulin sensitivity.1

As long as you're not consuming glucosamine in a form that contains additional added sugars, such as gummy form or in a ready to drink (RTD) mix, you should generally be ok. 

However, glucosamine does contain calories, and they do come from carbohydrates. On average, a serving of glucosamine sulfate from most brands lists each serving as having ten calories and 2g of carbs, which isn't enough to knock you out of ketosis. 

Glucosamine keto nutrition facts
 While there doesn't appear to be any adverse reaction between glucosamine and insulin, you should consult a medical doctor if you're pre-diabetic or diabetic before supplementing with glucosamine. 

 Also, since glucosamine is derived from shellfish, those with shellfish allergies should take caution if supplementing with glucosamine. 

Things That Knock You Out Of Ketosis

While a single serving of glucosamine isn't enough to knock you out of ketosis, the 2 grams of carbohydrates should be added to your daily carb total if you want to play it safe.

The determining factor whether or not you'll achieve or maintain a state of ketosis is the TOTAL amount of carbohydrates you consume over the day. Ketosis is a metabolic state established by eliminating or restricting carbohydrates under a certain amount.

i.e., If you can eat 50 grams of net carbs per day and maintain a level of ketosis, by which you've tested by measured ketone levels, even eating a small bowl of oatmeal wouldn't necessarily knock you out of ketosis.

How many carbohydrates you can consume in a given period without being knocked out of ketosis is individual, but 20 – 50 grams of net carbs seems to be safe for most people generally.2 

Factors that influence how many carbohydrates you can “get away with” include:

  • Overall body size
  • Muscle mass
  • Activity levels (the most prominent factor)

In essence, the more active you are, the more carbohydrates you can consume and maintain a state of ketosis. Athletes and highly active individuals may be able to get away with upwards of ~100 to 200 grams of carbohydrates and still achieve and maintain a state of ketosis. 

Athlete on keto taking glucosamine

Benefits of Glucosamine

Most people supplement with glucosamine for joint health. Studies show that supplementing glucosamine sulfate reduces the rate of collagen degradation and symptoms of osteoarthritis.34 

Studies on athletes suggest doses as high as 3,000mg of glucosamine sulfate may be able to slow joint degradation. If you're an athlete participating in high impact sports, glucosamine may be worth considering.5 

Also, glucosamine has even been used to treat conditions due to inflammation. One study found a 28 percent and 24 percent reduction in two markers of inflammation, CRP and PGE.6 

While these numbers aren't statistically significant, it does show there is potentially something happening, but further research must happen before any reliable conclusions.

Typical glucosamine dosage is about 1,500 mg per day, with studies going as high as 2,000 – 3,000mg per day. To supplement glucosamine, 300 – 500mg, three times per day with food seems best. 

Glucosamine sulfate salts followed by glucosamine sulfate are the best way to supplement glucosamine, as shown by the research.

Glucosamine side effects and weight gain

For the most part, glucosamine seems to be safe for most people. Aside from the shellfish allergy, some experience taking glucosamine, possible adverse reaction include7:

  • Heartburn
  • Headaches
  • Drowsiness
  • Abdominal pain
  • Nausea 

Also, a study in 2013 found glucosamine may increase the risk of glaucoma, a condition that damages your eye's optic nerve.8 Again though, there's nothing definitive about the adverse side effects.

Then, there's the issue of weight gain. Glucosamine will NOT cause you to gain weight. No supplement will inherently cause you to gain weight unless the supplement causes you to overeat. 

The only way to gain weight is by eating more calories than you burn. Likewise, the only way to lose weight is to eat fewer calories than you burn.

Therefore, the only way glucosamine would be able to cause weight gain would be if it stimulated your appetite, causing you to overeat.

Best supplements for a keto diet

If you're looking for effective supplements to optimize your ketogenic diet or contemplating taking fat burners on keto, there are very few that are shown to be effective. For joint health, collagen may be a better option than glucosamine and chondroitin combined according to one study.9

Compared to the glucosamine and chondroitin group, collagen supplementation was found to reduce pain during exercise by 20 percent versus 6 percent.

Another study in persons with knee osteoarthritis either took 1,500mg of glucosamine sulfate or 10g of hydrolyzed collagen per day over 90 days.10 Those that took hydrolyzed collagen had significant improvement in pain scores and quality of life over the glucosamine group.

Glucosamine knee osteoarthritis keto

In a study with subjects with NO history of arthritis reported that supplementation helped improved knee range of motion almost 8 degrees. Subjects taking collagen also experienced a longer time for joint pain to occur during exercise and faster recovery.11 

Hydrolyzed collagen protein can be bought in supplement form or obtained in collagen-rich foods like bone broth. A dose of 10 grams per day for skin health and minor joint benefits seems to be the dose most studied.

The Takeaway

Glucosamine naturally occurs within your body, and supplementing with it shouldn't kick you out of ketosis. While it appears to be safe for most people, some individuals may experience an adverse reaction, especially those allergic to shellfish.

Another possible supplement that may be worth considering is hydrolyzed collagen protein, which has shown some benefits to joints, contains no carbohydrates, and is rich in glycine.12

[The Top 3] Fat Burners On Keto

We all want to lose weight as fast as possible. It's no wonder why there are hundreds, if not thousands, of fat burners on the market. Naturally, you're wondering if you can combine fat burners with keto to help speed up weight loss, but should you?

Can I take fat burners on keto? Fat burners may be taken on a ketogenic diet without knocking you out of ketosis. Most fat burners offer very little in terms of effectiveness, but fat burners like caffeine are thoroughly studied. 

In this article, I'll go over what fat burners will help increase your weight loss, which ones to stay away from, and other helpful tips to speed weight loss while in ketosis. 

Can i take fat burners on keto pinterest

Do Keto Fat Burners Work? 

Fat burners won't help you magically lose weight, at least not legal ones. No amount of supplements in the world will help you lose weight if you're overeating.

 First and foremost, you must burn more calories than you consume to lose weight. 

Think of fat burners as icing on the cake after you've nailed down your diet and exercise. If you're not exercising, you can probably increase your weight loss on keto more with a short 15-minute walk than with any supplement. 

That aside, fat burners shouldn't knock you out of ketosis if that's what you're worried about. Of course, if the fat burner is a sugar-filled drink, you may get knocked out of ketosis in addition to negating the effects with the extra calories. 

What about carb blockers on keto?

First, if you're on a ketogenic diet, then you shouldn't need carb blockers as you are already restricting them through your diet. Second, there isn't a great deal of scientific evidence that carb blockers do much, if at all. 

In theory, carb blockers work by inhibiting the production of enzymes responsible for digesting carbohydrates. If you can't digest the carbohydrate, you don't get any calories from them, and they should pass out the other end. 

FAT BURNERS ON KETO TP

Not a strategy I would probably rely on.

What Fat Burners Work?

So you have your diet and training in order, what fat burners work? Most fat burners on the market are a mash-up of different ingredients that don't offer much benefit mixed with caffeine.

Keto fat burners or fat burning supplements, in general, are commonly referred to as thermogenics. The majority of weight loss supplements are referred to as thermogenics since the primary mechanism as to how they work is through increased thermogenesis, how your body produces heat. 

By increasing your metabolism through fat burners, you burn more calories, at least that's the goal.

Here are supplements that may be worth considering.

The Top 3 Keto Fat Burners Back By Science

Not all supplements are created equal, and most supplements do nothing at all. For this reason, I've listed the top supplements that may help speed up your weight loss on keto based on three key factors:

  • Safety
  • Effectiveness
  • Cost

Caffeine Pills On Keto

Fat burners on keto caffeine

Most' fat burners' on the market contain a bunch of ingredients, but the main ingredient is usually caffeine. That's because caffeine is one of the only supplements that has a large body of evidence supporting its use. 

Aside from caffeine's use for cognitive function and increasing strength, caffeine has been shown to maximize acute fat oxidation, increases metabolic rate, and Dietary Induced Thermogenesis (DIT) 132 

In essence, DIT if the caloric cost of processing food, in this case, caffeine. DIT is another term used to describe the thermic effect of food (TEF). TEF is the calories we expend digesting and processing the foods we eat and drink.

One cup of coffee or caffeine pill every other hour throughout the day has the potential to burn 150 extra calories. Of course, caffeine's effectiveness and tolerance vary from person to person.

Excessive caffeine supplementation has been shown to decrease sleep quality, which potentially has a more significant effect on fat loss and muscle gain compared to what a supplement can offer. If you're sensitive to caffeine, you may want to skip on the coffee or cut it off early in the day, so it doesn't interfere with your sleep.

Green Tea Extract (EGCG)

Green tea extract, most notably EpiGalloCatechin-3-Gallate (EGCG), is the most abundant and active catechin polyphenol in green tea. Aside from the health benefits of ECGC, there is some evidence supporting its use for fat loss.

One study examining the effects of green tea supplementation used three groups, green tea, and caffeine combined, caffeine by itself, and a placebo with neither caffeine or green tea extract. Researchers found that the group consuming EGCG showed a four percent increase in energy expenditure at rest compared to caffeine supplementation alone.3 

Another study over 12 weeks compared caffeine and EGCG to caffeine alone. While results were not statistically significant, the group stacking the green tea extract with caffeine lost more abdominal fat (~7.7 percent vs. ~0.3 percent).4 

Yohimbine HCL

Yohimbine is a supplement derived from Yohimbine Tree Bark shown to enhance fat loss and decrease appetite.5 Yohimbine will help mostly to mobilize and breakdown stubborn fat. 

Insulin inhibits yohimbine's effectiveness, which makes it a great supplement on a ketogenic diet where insulin is kept low. Still, it's probably best either on an empty stomach or at least 2 to 3 hours after a meal stacked with caffeine before doing cardio. 

Another thing to note, there's no need to worry about “stubborn fat” until you've gotten to relatively low body fat levels where the majority of the fat remaining are those stubborn fatty areas. Additionally, it may also lead to increased anxiety and increased heart rate in some individuals.

Will exogenous ketones speed up fat loss?

Exogenous ketones may help you lose weight by decreasing your appetite, causing you to eat less. One study had subjects take a ketone ester drink after an overnight fast compared to a sugar-filled drink.6 

The group who ingested the ketone ester experienced 50% less hunger, which was attributed to lower levels of the hunger hormone ghrelin. 

 Aside from reducing appetite, it wouldn't seem that exogenous ketones offer much when it comes to actual fat burning or increasing the metabolic rate. However, exogenous ketones and ketone esters are still be studied. 

Fasted cardio on keto

Fasted cardio on keto

While not a “supplement,” fasted cardio doesn't seem to have any benefits in terms of overall fat loss. However, fasted cardio, in addition to the supplements listed above, may aid in mobilizing and burning stubborn fat when you get to those last few pounds. 

Supplements: Putting it all together

When it comes down to it, very few supplements have the scientific backing to show any efficacy. If I had to put my money on one supplement in terms of effectiveness, it would be caffeine followed by green tea extract, then yohimbine for the very last few pounds. 

Caffeine – 1-2mg/kg every 2 – 4 hours ~3x daily
Green Tea EGCG 125 – 250mg taken with caffeine doses
Yohimbine 0.2 mg/kg (ideally on an empty stomach before cardio for stubborn fat loss)

How To Speed Weight Loss In Ketosis

Non-Exercise Activity Thermogenesis (NEAT)

The most significant impact on how fast you lose weight ultimately comes down to diet, followed by non-exercise-activity-thermogenesis (NEAT), the thermic effect of feeding (TEF), and then physical exercise (PA).

Can i take fat burners on keto tdee

NEAT or non-exercise activity thermogenesis is all the activity you perform throughout the day that isn't formal exercise (lifting weights, cardio, etc.). NEAT is everything you do that expends calories, such as tapping your feet, walking the dog, doing the dishes, walking to your car, etc.

Neat vs exercise on keto

Most of us wouldn't think of these activities as ways to burn calories. Still, evidence shows that all of the little things we do every day add up and make a considerable amount of your total daily energy expenditure (TDEE). NEAT can vary as much as 2,000 calories between people with similar heights and weight.7 

All things equal, this may be why a friend of similar build may lose weight quickly, eating roughly the same amount of calories. 

NEAT is also a significant reason why weight loss begins to slow down as you lose weight. Aside from expending fewer calories due to moving a smaller body, you subconsciously start to move less and less. 

Losing weight isn't exactly something your body wants to do. As a result, one of the ways your body tries to outsmart you is by decreasing your energy, causing you to move less.

One effective method I've found to monitor your NEAT is by using a daily step count using your phone or another fitness tracker such as an Apple Watch or Fitbit. 

For example, If you currently average 4,000 steps per day, try aiming for 6,000 steps per day. At the very least, maintain your step count to ensure it's not one of the reasons you're no longer losing weight on keto.

Parking a little further, walking to the grocery store across the street instead of driving, taking the stairs instead of the elevator, or even playing a little extra with your children and pets begin to add up. 

Increased neat for fat burner on keto
 NEAT is an easy way to expend calories that doesn't require any formal exercise, nor is taxing on the body. 

Picking up a hobby you've been putting off or finally getting around to mowing the lawn and doing your spring cleaning are easy ways to expend calories.

Increase protein intake

Remember, dietary-induced thermogenesis (DIT) from our caffeine talk? It takes energy to digest food (TEF), and protein is the most costly macronutrient when it comes to digestion at 20 to 35 percent of its calories lost through digestion. 

Compare protein to fat, which only has a DIT of 0 to 3 percent, and that's a significant difference. Protein contains nitrogen, which is removed before amino acids can be put to use for energy-demanding processes, which makes the DIT of protein so high.

Consider exchanging some of your fat grams for protein grams in a 1:1 exchange. You may even exchange 2 grams of protein for 1 gram of fat since fat has nine calories per gram, and protein contains four calories per gram. 

Most people on ketogenic diets are under-consuming protein as it is. Head to the keto macro calculator to get a general ball-park of how much protein on keto you need and to calculate the rest of your macros.

 Just remember, too much protein is better than too little. 

Protein also produces the highest satiety of any macronutrient, so it's a win-win.

Altering your diet, most notably, your total calories will have the biggest impact with Increasing weight loss on keto. 

Ketosis Fat Burning Rate

Sometimes we take fat burners in an attempt to speed up the process, but how fast should you be losing weight? 

While you may see rapid weight loss during the first couple of weeks on a ketogenic diet due to glycogen and water loss, weight loss inevitably slows down. How fast you lose weight versus how quickly another person loses weight will vary based on a lot of different factors. 

When it comes to fat burning, I often suggest a rate of 0.5 to 1 percent of body weight per week. For very overweight individuals, this number can be upwards of 1 to 2 percent of body weight per week. 

For a 200 pound individual, you would be looking at losing between one to two pounds per week. By auto-regulating weight loss to a percentage of body weight per week, weight loss will scale down as you become smaller. 

Fat burners on keto weight loss rate

Losing at too fast of a rate is generally unsustainable and increases the risk of muscle loss. Muscle loss not only slows your metabolism but often leads to looking “skinny-fat,” which is opposite of what you're probably after. 

There's a time and a place for faster weight loss, such as meeting a deadline or kickstarting a diet, but as a general rule, one percent per week is a good starting point.

The Takeaway

In reality, “fat burning supplements” pale in comparison to altering your diet and exercise. However, they do have their place and may make a small difference if your diet and training are in order. 

The most notable fat burner to compliment your ketogenic diet is caffeine, followed by caffeine with green tea extract (ECGC) and saving yohimbine for stubborn fat at the tail end of a diet. 

Have any questions about any other fat burning supplements? Leave them in the comments down below.

How To Bulk On Keto Without Getting Fat

For whatever reason, there's a lot of misconception about how to bulk on keto and gain quality muscle. In fact, some people question whether or not you can put on any muscle while following a low-carb or ketogenic diet.

Not only have I cut on keto, but I’ve successfully bulked up and added muscle to my frame while on a ketogenic diet. 

How to bulk on keto? To bulk on keto, you must make sure you’re in a caloric surplus, eating sufficient protein, and providing the necessary muscular tension to gain muscle. 

In this article, I’ll go over how to bulk on keto WITHOUT getting fat, how to calculate your keto bulking macros, and even a few examples of keto bulking meals.

How to bulk on keto pinterest

How To Bulk On Keto

First, let’s address the elephant in the room 8 You certainly CAN build muscle on a ketogenic diet. I and plenty of others have managed to do so. 

By the time you’re done reading this, hopefully, you will have the knowledge and confidence to go out and have a successful keto bulk as well. Now, this isn’t an article meant to tell you whether or not keto is the best or most optimal way to bulk, but rather how to build muscle on keto effectively.

Building Muscle On Keto

Building muscle on keto can be broken down to a few factors, most notably, your total energy (calorie) intake, having sufficient protein, and progressive overload via resistance training. 

First and foremost, the most optimal training and nutrition won’t mean a thing if you can’t stick to it. Learn to pick and choose your battles to avoid feeling burned out and making your approach unsustainable. 

  • Adherence
  • Energy balance
  • Macronutrients
  • Micronutrients
  • Nutrient timing
  • Supplements
Bulk on keto order of importance

Keto Adaptation Period

If you’re transitioning to a ketogenic diet, it will take three to four weeks on average for your body and brain to adjust utilizing free fatty acids (FFA) and ketones as its primary fuel source. While the transition period affects everyone differently, you may notice a decrease in performance during this time.

The worst thing you could do during this period is to throw in the towel on your keto bulk. Rest assured, your performance and strength in the gym should return and likely increase after this period if it decreases at all.

Another thing to note, during the first few weeks of a ketogenic diet, protein requirements should be increased due to the increased rate of gluconeogenesis.2

One hundred fifty grams of protein should be the minimum amount of protein during the adaptation-phase to achieve nitrogen balance. This amount will serve to supply enough amino acids and prevent muscle breakdown during the keto-adaptation phase.3 

How Many Calories To Bulk On Keto?

There’s often a misconception of how many calories one should consume to gain weight, more importantly, lean mass. After all, your goal isn’t simply to gain weight; it’s to put on muscle. Once you hit a specified rate of gain, a disproportionate of it will be fat.

A study by Garthe et al. on elite performance athletes led the non-control group to gain ~5x more fat mass than the control-group eating ad-libitum.4 On average, the calorie intake of the non-control group was only ~500-600 calories more than the control group. Yet, they didn't gain any notable amount of lean body mass over the control group, only a significant amount of fat mass.5 

Bulk on keto too much

So How Fast Should You Bulk?

Some key factors usually dictate the rate at which you can gain muscle:

  • Current body composition 6
  • Training experience 7 
  • Detrainee 8 

Current body composition

Before getting started, as a general rule, I recommend men over 18% body fat and women over 28% body fat to first begin with a cutting phase before trying to bulk on keto. I say to cut first because doing so will set you up for long term success allowing more calories to be partitioned towards muscle versus fat when you do decide to do your keto bulk. 

Additionally, losing some fat can offer a drastic change to your appearance, often making you look more muscular. After all, the ultimate goal is to look more jacked. If you’re interested in the BEST way to lose fat on keto, I wrote about that in detail, 12,000+ words, to be exact. 

These aren’t black and white rules, but it’s an excellent place to start, especially if you’re wondering if you’re on the fence of whether to cut or bulk first. 

Training experience

In short, the more training experience you have, the closer you’ll likely be to your natural genetic limit. As a consequence, the more advanced you are in the weight room, the more difficult it will be for you to gain lean mass.

Conversely, if you are new to weight training, you should theoretically be able to gain muscle much faster, possibly while simultaneously losing fat (i.e., body recomposition). 

What’s this mean for you? 

If you’re a beginner, you can use a more substantial caloric surplus with less risk of gaining fat. When you’re advanced, a large caloric surplus will lead to more fat gain rather than muscle, since you are more “resistant” to muscle gain. 

Categorizing training experience for your bulk 9 

  • Beginner: 0-2 years of lifting on average.
  • Intermediate: 2-5 years of training on average.
  • Advanced: 5+ years of serious lifting on average.

Detrainee

BULK ON KETO MYONUCLEI

If you used to lift weights routinely way back when there may be good news for you, it’s much easier to re-build lost muscle than it is to build that muscle from scratch.

If you’ve ever heard of the phrase ‘muscle memory,’ it turns out that it does exist. The old school bodybuilders were onto something when they noticed this phenomenon occurring. 

It turns out that the nuclei in the muscle (myonuclei) created during hypertrophy (muscle growth) is never lost, even though the muscle fibers decrease in size (atrophy) due to inactivity. Once you begin training again, the myonuclei can signal muscle growth much quicker than had you never trained before.10 11 

A de-trainee could potentially fall under the category of beginner since they're often able to achieve the same results as a beginner would in respect to muscle gain and fat loss.

How To Calculate Your Keto Bulking Calorie Surplus

Now that I’ve outlined the different scenarios, you should have a good idea of where you might fall on the spectrum from beginner to an advanced trainee. The below recommendations will outline how much of a surplus you should generally be in to maximize muscle gain, but while minimizing the amount of fat gain. 

All numbers are relative to theoretical caloric maintenance. 12

A more accurate body fat test such as a DEXA scan, bodpod, and other similar method should be utilized to determine body fat percentage. If you want to take a stab at guessing I've included a visual guide below for reference.

  • Beginner – Male < 12% body fat | Female < 22% body fat – ~25% caloric surplus 
  • Intermediate – Male < 12% body fat | Female < 22% body fat – ~15-20% caloric surplus
  • Advanced – Male < 12% body fat | Female < 22% body fat – ~10-15% caloric surplus
  • Beginner – Advanced Male ~13-18% body fat | Female ~23-28% body fat – ~5-10% caloric surplus

If you want to make things even more straightforward, a good rule of thumb is to eat between 100 – 300 calories above maintenance. Beginners and detainees would stick more toward the higher end while intermediate and advanced will gravitate toward the 100 – 200 calorie surplus range. 

You should expect to gain 1 – 4 pounds of weight on average per month. Again, beginners and detainees will want to stick with the higher range of ~4 pounds per month, while intermediate and advanced trainees should be closer to the ~2 pounds per month. 

If you do not see the appropriate amount of weight gain, increase calories by an additional ~5-10% until you achieve the desired rate of gain.

How To Calculate Maintenance Calories On Keto

Maintenance calories are the number of calories needed to maintain your weight. While the number of calories will vary slightly day to day, our goal is to calculate what our average theoretical maintenance is to calculate our surplus.

Bodybuilding keto calculator

There are three general methods I like to use to calculate maintenance calories:

  1. Use a formula
  2. Use a simple multiplier
  3. Food diary

Use a formula

There are a few popular formulas for calculating your maintenance calories. These calculators usually take into account your height, weight, lean mass, and activity level. 

I won’t go into too much detail about the formula in this article. I’ll point you to our keto macro calculator, where it takes the average of the most popular formulas in an easy to use plug and play fashion and gives you a number. 

Use a simple multiplier

A simple way to calculate maintenance calories for most people is to use the simple multiplier method. Take your body weight in pounds (lbs) and multiply it by 14 to 16. 

If you are less active or a smaller individual, stick to 14. If you fall on the heavier or more active side, perhaps start with 16 as your multiplier. You’ll find that if you use the keto macro calculator and select maintain as your goal, that these numbers should be pretty close.

Food diary

Using the food diary method is the most time consuming, but it is the MOST accurate method compared to the previous two. If you have the patience or were previously tracking, then I would recommend this method over the previous ones mentioned.

A little caveat, if you HAVEN’T transitioned to a ketogenic diet yet, these numbers may be skewed. Water fluctuations within the first two weeks of adopting a ketogenic diet are normal but don’t give us consistent enough data to determine our maintenance calories. If you find yourself in this scenario, I would first get the ball rolling with your keto diet and start tracking starting on the third week after the dust settles. 

To use the food diary method:

  • Track body weight and calories every day for two weeks and average them out
  • Determine average weight gained or lost
  • Determine your maintenance calories based on weight gained or lost
  • If your weight remained the same, then you’ve found your caloric maintenance
  • If you lost weight, assuming you need a 500 calorie deficit per day to lose one pound per week, you could determine your maintenance by calculating how much of a deficit you were in.
 Example: If you ate 2,500 calories per day on average and lost 0.5 pounds between the first and second week, then to calculate maintenance:
(2,500 + .5 x 500 = 2,500 + 250 = 2,750 calories) 

An additional example

 Example: if you ate 2,500 calories per day on average and GAINED 0.5 pounds between the first and second week, then to calculate maintenance:
(2,500 – .5 x 500 = 2,500 – 250 = 2,250 calories) 

Whichever method, take your maintenance calories and add the appropriate surplus based on the appropriate percentage outlined in the previous section.

How To Calculate Your Keto Bulking Macros

To calculate our bulking macros on keto is pretty straight forward. After all, we are limiting or eliminating carbohydrates from the equation, thus making protein and fat the only variables we have to worry about it. 

Once calories are determined and carbs limited (to whatever number you are sticking with, but generally 0 to 50 net carbohydrates for most), our next step is to determine protein intake. The amount of protein needed to optimize muscle gain is a highly debated topic. Still, there’s one thing that’s certain; protein is the most essential macronutrient when it comes to repairing and building muscle. 13 

How Much Protein To Bulk On Keto

How much protein for keto bulk

By nature, a ketogenic diet is protein sparing through a variety of mechanisms, making it an excellent diet for those wishing to lose fat while retaining as much lean mass as possible. Combine a diet that is protein sparing with a caloric surplus, and you may be wondering just how much protein you may need to build muscle optimally. 

To make this as simple as possible, the recommendation for protein while bulking on keto will default to 1 gram of protein per pound of bodyweight. 14 However, if you prefer more protein due to preference or satiety purposes 15, you may increase this number to 1.6 grams, but per pound of LEAN BODY MASS, not weight.

There is a reason to believe that higher intakes of protein may be optimal for muscle gain and body recomposition1617, but 1 gram per pound of body weight is a fast and straightforward general rule. Whether you prefer more or want to experiment with higher intakes is left for you to decide. 

If you are unsure of your body fat percentage, and do not have access to get it accurately tested, utilize the visual chart below to get a rough estimate:

VisualBodyFat for bulk on keto

How Much Fat To Bulk On Keto

Since we calculated our caloric surplus, limited our carbs, and picked a protein level… the only macronutrient left is fat. 

This macronutrient is the easiest to calculate. By default, all the remaining calories after carbohydrates and protein will come from fat.

Example: A 200lb male

  • 3,000 calories
  • 50g of carbohydrates x 4 calories per gram = 200 calories
  • 200g of protein x 4 calories per gram = 800 calories
  • 200 + 800 = 1,000 calories from carbohydrates and protein leaving 2,000 calories from fat
  • Fat has 9 calories per gram (2,000 / 9 = 222 grams of fat)

Bill’s calories and macros for his keto bulk are 3,000 calories, 200 grams of protein 222 grams of fat, and 50 grams of carbohydrates.

How Frequent To Eat On Your Keto Bulk

It seems as if the entire ketogenic community is doing some version of intermittent fasting (IF), whether it’s 16:8 or one meal a day (OMAD). While you can still gain muscle using an intermittent fasting eating schedule, it may not be the most optimal. However, if you prefer to eat this way due to adherence or preference, you can still make progress. 18

 What’s most important is your total calories and total protein intake, but if you wish to maximize your gains further, the rest of this section is for you. 

If you’re looking to make the MOST gains possible during your keto bulk, and willing to do everything necessary to maximize muscle gain, I suggest a meal frequency of approximately three to five meals per day. Spreading out your protein in three to five meals will help maximize muscle building for reasons I will outline below.

You see, there are a minimum AND a maximum amount of protein per meal that helps to stimulate muscle protein synthesis (MPS). Eating any more protein than this amount will not stimulate MPS any higher, and not eating enough protein won't maximally stimulate MPS.

Muscle protein synthesis is the process of building muscle protein, the opposite of muscle protein breakdown (MPB). 

Both MPS and MPB are happing all the time, and it is the sum of these two processes that determine your net balance. If muscle protein synthesis exceeds muscle protein breakdown, your muscles will grow. 

You may be wondering, why can’t you consistently eat boluses of protein to stimulate muscle protein synthesis? Muscle protein synthesis (MPS) experiences a ‘muscle full effect.’ MPS can be stimulated for a short period, after which a refractory period ensues and will not respond to any more amino acids. 

MPS peaks 90 to 120 minutes post-meal, after which MPS returns rapidly to baseline.1920 

For most individuals, 20 grams of protein in one sitting is enough to stimulate protein synthesis while going up further to 40 grams of protein may yield you a 10 – 20% increase.2122 

Smaller individuals may get by with 20 grams, while larger individuals should aim closer to the 40 grams per meal. To be more specific, 0.40 g/kg/meal is what you should aim for to maximize MPS response. 

Keto Bodybuilding Supplements

Keto supplements for bulking

Supplements are the last 5 – 10% that can potentially take your training and nutrition to the next level. Consider supplements only after you have all the other big rocks in place. 

 Supplements are NOT REQUIRED to gain muscle, and fine-tuning your nutritional and training approach will yield you better results than any supplement. 

Remember, they are called supplements for a reason. They are meant to supplement your diet and training, not make up for it. Subpar diet and exercise couldn’t be made up for with all the supplements in the world. 23 

Not all supplements are created equal. The truth is, most supplements on the market will offer very little to no benefit. When considering if you should take a supplement, ask the following:

  • Is it worth the cost? 
  • How effective is it?
  • Are there any adverse side effects?

While cost is subjective, the other two are not. Based on the criteria outlined above, these are the supplements I would recommend or are worth considering.

Highly recommended supplements for your keto bulk 

Protein powder

Think of protein powder as a powdered version of a chicken breast or egg whites. There is nothing magical about protein powder that you couldn’t get from eating whole foods. However, protein powder is a convenient and effective way to reach your daily protein requirements when you don’t have the time or the appetite to eat solid food.

Creatine

Creatine is the most studied and effective supplement shown to increase performance and muscle size.24 Additionally, creatine has been shown to exhibit neuroprotective properties.25

Any brand of creatine with the main ingredient “creapure” is fine. ~5g of creatine per day, any time of the day is recommended.

Check prices for creatine here.

Caffeine

Evidence supports the use of caffeine for increasing strength, prolonging fatigue, cognitive function, and much more.26 

If looking to maximize strength and performance, doses between 3-6mg/kg are what’s shown to be effective. 

The more frequent you use caffeine, the less effective it becomes. Essentially, over time, your body begins to build a tolerance to caffeine.

 To maintain the effectiveness of caffeine, reserve it for your hardest workouts, or cycle off of caffeine periodically. 

Check the prices of caffeine here.

Supplements worth considering for your keto bulk

Multivitamin

While it’s recommended to try and fill your nutrition needs from unprocessed whole foods, It’s not always easy to fill your micronutrient requirements from diet alone, especially for athletes. 

Think of a multivitamin as a micronutrient insurance policy. However, not all multivitamins are created equal. Some multivitamins include forms of vitamins that are less bioavailable. Subpar types of particular vitamins make the vitamin less effective, if at all. 

A few multivitamins I recommend:

Fish oil (Essential Fatty Acids)

The typical North American diet is deficient in omega-3 fatty acids. Deficiency in Omega 3 fatty acids may lead to increased risk of cardiovascular disease, fatigue, poor memory, depression, and other negative symptoms. 27

A great way to increase your intake of EFA’s in your diet is by consuming fatty fish, grass-fed meats, and pasture-raised eggs. Supplementation wise, certain studies suggest that you may benefit from increased absorption with krill oil over fish oil, though not conclusive. 

Around 2g of combined EPA and DHA per day is recommended.

Ashwagandha

Ashwagandha is considered an herbal adaptogen, a natural substance considered to help the body adapt to stress. Further research suggests it may improve strength performance and even testosterone levels.28 

When supplementing with ashwagandha, choose one with the KSM-66 stand of ashwagandha, the most studied in the literature. An average dose of ashwagandha is between 500mg to 1,000mg and suggested to be taken either post-exercise or before bed. 

Check current prices for ashwagandha here.

Best Way To Gain Muscle On Keto?

I’ve gone over how to set up your keto bulk to maximize muscle gain while limiting fat gain, which is inevitable when eating in a surplus. Specific individuals may achieve body recomposition, which is simultaneously gaining muscle while losing fat, but usually only occurs under a variety of circumstances.

If you’re serious about taking up a keto diet and bodybuilding, I’d suggest giving my other article a read. In my keto diet bodybuilding guide, I go over all the different aspects of setting up your diet, training, nutrition, and other important, but often overlooked aspects of gaining muscle in an 8,000+ word article.

The Takeaway 

Muscle can effectively be built on a ketogenic diet as it can on a standard diet based on carbohydrates. Many of the same principles apply whether you’re keto or not. That is, the most critical factors are sufficient energy intake (calories) and progressive overload (resistance training).

The most important thing you can do is to pay close attention to your biofeedback and make adjustments as necessary to both your training and nutrition to ensure continued progress.

THE TRUTH ABOUT MCT OIL

I realized as I was walking through the grocery store just how popular MCT oil is these days. I think just about every grocery store carries not one, but multiple different brands on their shelves.

I think we can attribute the growing popularity to people like Dave Asprey of bulletproof coffee for making MCT oil mainstream. I remember first incorporating MCT Oil into my diet nearly 15 years ago, so it’s great to have a variety (and cheaper) choices because of this boom.

But what exactly is MCT oil and what are its benefits and drawbacks?

What is MCT Oil?

MCT is short for medium-chain triglyceride. It is an oil that contains medium-length chains of fats which we refer to as triglycerides. MCT oil, for the most part, is derived from coconut oil, but can also be made from palm oil.

MCT oil is characterized as being odorless, colorless, and stays liquid at room temperature. Although, you may find certain brands which carry it in powder form by binding it to a carrier fiber.

MCT OIL PINTEREST COVER

Different types of MCT oil (fats)

Fats are made up of chains of carbon atoms. Most of the fats we consume in our diet are long-chain fatty acids which have between 13 to 21 of these atoms.

In contrast, medium-chain triglycerides are partially man-made fats which have 6 to 12 carbon atoms.

What do I mean by man-made fats?

MCTs are made by processing coconut or palm kernel oils.

Coconut oil itself has several fatty acids, but only four of which are considered MCTs:

  • (C6) Caproic Acid
  • (C8) Caprylic Acid
  • (C10) Capric Acid
  • (C12) Lauric Acid

(C6) Caproic Acid

Caproic acid is the smallest chain MCT with 6 carbon chains, hence why it is called C6. There is not much C6 in coconut oil, but this is a good thing.

C6 oil has an unpleasant taste, an might cause digestive problems like diarrhea AKA disaster pants.

Caproic acid also can make your throat burn. So… if your MCT makes your throat burn, the distillation process likely didn’t remove enough of the C6.

(C8) Caprylic Acid

This 8 carbon MCT has potent anti-microbial properties to help maintain a healthy gut and considered the creme de la creme of the MCTs.

C8 oil is the fastest to metabolize in the brain and only takes 3 steps to turn into ATP (cellular energy). To paint a better picture, it takes sugar 26 steps to produce cellular energy.

This MCT makes up about ~6% of coconut oil. You would need 4 tablespoons of coconut oil just to get in one tablespoon of caprylic acid.

C8 brain octane oil specifically is my go to in my morning coffee or pre-workout when I need a quick cognitive and physical boost.

(C10) Capric Acid

Similar to C8 caprylic acid, C10 capric acid easily converts to energy, just a tad slower. Both C8 and C10 turn into ATP quickly with no work required from the liver.

This 10 carbon MCT makes up about ~9% of coconut oil and is more cost effective relative to pure C8.

I rarely see C10 oil bottled up by itself, but most MCT oil products on the shelf will be a blend of both C8 and C10 oil.

(C12) Lauric Acid

Lauric acid makes up around 50% of the fatty acids within coconut oil.

While they consider lauric acid an MCT, it shares more similarities with long-chain fatty acids since it requires a pit stop in the liver to be effectively metabolized.

If you’re looking to add in lauric acid for its antimicrobial properties and other health benefits, stick to coconut oil and save your money from buying specific MCT or lauric acid supplements.

How is MCT oil made?

MCT oil is man-made fats mostly from coconut oil, but may also be made from palm kernel oil. They strip coconut oil down to the two most efficient MCTs converted to energy, caprylic acid, and capric acid.

If an MCT product doesn’t say it is specifically only C8 oil (caprylic acid), it’s likely a blend of both caprylic acid and capric acid.

While C8 is the most efficient MCT, it is also more expensive in its purest form. So most MCT oils are C8 and C10 blends and cheaper than pure C8 oil.

On average MCT oils are:

  • 50-80% (C8) caprylic acid
  • 20-50% (C10) capric acid

MCT oil vs. Coconut oil

Another common question I receive is what’s the difference between MCT oil and coconut oil?

Coconut oil is great and all, but it really comes down to what your primary use is.

  • Are you looking for a cooking oil? use coconut oil
  • Looking for that brain and energy boost? use MCTs

Coconut oil itself is high in saturated fat ~92%. Of that 92 percent, 55 to 65% of it comes from MCT oil. However, as we discussed above, most of that will be composed of the inefficient C12 lauric acid.

Specifically, MCT oils will comprise only (C8) caprylic acid and (C10) capric acid without (C6) caproic acid or (C12) lauric acid.

MCTs in other food sources

MCT OIL 6 FOOD SOURCES

While coconut and palm oil are the richest food sources of MCTs, dairy products also carry a small amount. Below is a ballpark percentage of MCTs (C6, C8, C10, C12) found in different foods:

  • Coconut oil (55-65%)
  • Palm oil (55%)
  • Coconut meat (35%)
  • Coconut cream (20%)
  • Coconut milk (15%)
  • Grass-fed butter (8%)
  • Goat cheese (6%)
  • Grass-fed heavy cream (3%)
  • Most cheeses (2-3%)

If we were to only count the MCTs, we are most concerned with (C8 + C10) these numbers would be significantly lower.

You would need to consume nearly 5 to 10 times the amount of these foods to get in enough caprylic and capric acid that can be found in one tablespoon of MCT oil.

7 Benefits of MCT oil

MCT oil offers numerous benefits from gut health to quick energy.

7 BENEFITS OF MCT OIL

LOWERS BLOOD SUGAR

MCTs have been shown to preserve insulin sensitivity in patients with types 2 diabetes. 29

It makes sense that MCTs lower blood sugar, because as ketones rise, (which MCTs are converted to) blood sugar naturally lowers.

For those who are keeping track of your blood glucose and ketone reading, you may notice a correlation between the two. In general, the higher your blood ketones the lower your blood sugar registers. 2

IMPROVED PERFORMANCE

I like to include a tablespoon of C8 oil in my pre-workout cocktail. Personally, I notice an improvement in my energy levels almost immediately.

MCTs are rapidly absorbed through the digestive system and quickly converted to ATP as an immediate source of energy.

Studies are still limited at the present moment as to just how effective they may be at improving exercise performance, but another benefit is that MCT oil may help reduce lactate buildup, at least compared to LCTs. 3

APPETITE CONTROL

People don’t have a problem losing fat, they have trouble keeping the fat off. The biggest reason people fall off their diets is simple, HUNGER.

Managing appetite is crucial in any sustainable weight loss method. This is the biggest reason ketogenic diets are so great in helping many people lose weight and keep it off.

MCTs have been shown to suppress appetite when compared to a low MCT or even medium MCT containing diet. Substituting MCTs for other fat sources may help limit caloric intake.

* Notice I said substituting, not in addition to your current fat intake.

INSTANT SOURCE OF ENERGY FOR THE BRAIN

Aside from glucose, the only other usable fuel source your brain may use are ketones.

MCTs travel straight from the gut to the liver without having to be broken down, making them an immediate source of energy. 4

HELP MANAGE NEURODEGENERITIVE DISORDERS

Studies have shown that a ketogenic diet and MCT oil may help neurodegenerative disorders such as Alzheimers, epilepsy, and Parkinsons. 5

Notice I said  may help . A ketogenic diet and MCT oil should not be used to treat cure, or prevent any disease, and you should still be consulting with your primary care physician should you be suffering from one.

Although, I don’t see the harm in bringing up the potential benefits of including both a ketogenic diet and MCTs to your physician and getting his or her opinion.

For example, in people who suffer with Alzheimer’s disease, their brains ability to take-up glucose compared to a healthy individual is impaired. On the other hand, these same individuals brains could take-up ketones similarly to that of the healthy individual. 6

MCT oil may improve brain function, which could benefit individuals with these neurodegenerative disorders.

ANTI MICROBIAL AND ANTI FUNGAL

Mentioned briefly, MCTs have been shown to have antimicrobial and antifungal effects. 7

What does this mean exactly? 

MCT oil has been shown to reduce the growth of bacteria and yeast such as candida albicans.

MCT OIL AND WEIGHT LOSS?

MCT OIL MAYBE

Why the question mark you ask? Well, I know everyone is looking for the holy grail of supplements they can take to lose weight…

Truth be told, there never has nor will ever be any supplement that will cause you to lose body fat if you’re not eating a proper diet.

There may be a reason to believe that the addition of MCTs may slightly aid in weight loss.

A meta analysis 8 concluded that replacement of fats in the diet with MCTs could “potentially” induce  modest  weight reductions in body weight and composition.

Which makes sense because MCTs are less likely stored by the body as energy (fat) and also have a lower caloric content per gram (8.3 versus 9.2)

Meaning, don't assume just adding MCT to your diet will help you lose more weight, but if you replace other types of fat, mainly long-chain triglycerides, with MCTs, you may see minimal, if any, additional fat loss.

MCT oil side effects and considerations

MCT oil isn’t all sunshine and rainbows. As with anything, please exercise caution and start with the minimum effective dose.

Disaster pants aka diarrhea

Some individuals report having diarrhea or needing to use the restroom shortly after consuming MCT oil. It’s best that you start off with a small dose ~1 teaspoon before moving to more moderate doses ~1 tablespoon.

MCTs still contain calories

If fat loss is your goal, you still need to create a caloric deficit. 9

MCTs contain fewer calories than LCT fat sources at 8.3 calories per gram versus 9 calories per gram. However, MCT oil is still calorically dense like other any other fat source (olive oil, butter, peanut butter, etc.)

Carbohydrates and proteins only contain 4 calories per gram, and when you consider the thermic effect of food 10 , protein probably contains even less than that.

May stimulate the release of hunger hormones

I know that I mentioned MCT oil can help reduce appetite, so what the heck?

Yes, while MCTs can reduce appetite, they may also stimulate the release of certain hunger hormones. They did the study on people with anorexia, so take it how you will, but MCTs increased the hormones ghrelin and neuropeptide Y in these individuals. 11

While they did the study on people who suffered from anorexia, we are also unsure whether the increase in these hormones actually causes you to eat more.

Not suitable for cooking

Not sure why other sites recommend it’s ok to cook with, but it’s probably because they are trying to sell you MCT oil.

Unlike coconut oil, MCT oil has a low smoke point. While they may derive your MCT oil from coconut oil, it is not a suitable replacement to cook with unless cooking at low heat.

It's also way more expensive than other oils.

AKA… Stick with coconut oil or another fat source for cooking.

How to use MCT oil

I supplement with MCT oil via two methods.

Morning coffee

Adding in MCT oil to my morning coffee gets my brain firing and ready to tackle work for the day. You can also try adding it into tea if coffee isn’t your thing.

If you have calories to spare and enjoy keto coffee, you would put it in there.

Pre-workout

Whether I drink coffee pre-workout or take an actual pre-workout product, I like to throw in a tablespoon of MCT oil for an added boost.

What is MCT powder?

MCT powder is the same as MCT oil, just in a powdered form made through a process called spray drying. 12

However, MCT powders make up anywhere between 50-80% MCT oil. The remaining 20-50% is the carrier fibers and fillers used in the supplement.

Meaning, they use additives and fillers in the manufacturing process with many of the MCT oil powders… so be cautious when choosing a brand.

MCT oil requires a carrier fiber to be turned into a powder, and some companies may use less than stellar ingredients to save money.

They have done most research on MCT oil, so there is limited studies as to the effectiveness of MCT in powder form.

MCT oil vs MCT powder

The only real difference between MCT oil and MCT powder is the form they come in. Obviously, MCT oil is a liquid and MCT powder is a solid 🙂

MCT powder also requires a carrier fiber to make it into a powder, and you may also find other ingredients depending on which brand you choose.

That said, MCT powder is more convenient to travel with and seems to be easier on the digestive system.

Whether one form is more effective than another has yet to be studied. Personally, I notice more benefit from MCT in oil form in terms of “feeling it.”

Best MCT oil for ketosis

If the above was enough to convince you to give MCT oil or MCT powder a try, I’ve listed a few of my favorite brands and products.

Not every MCT oil is created equal.

There are definitely certain brands I migrate towards based on the quality of their products, especially ones that are 3rd party lab tested which I’ve listed below.

This means, mostly, the dose and ingredients which they say are in the supplement are actually in the supplement.

Best MCT oil

Best C8 MCT oil

MCT oil takeaways

MCT oil has been a staple for me when on a ketogenic diet. There are plenty of benefits without many risks with supplementation.

MCTs are a great source of energy for a morning pick me up or pre-workout kick, which is my primary use.

Other than that, MCTs show promise in fighting bacterial growth, managing appetite, and a great brain food for those who might suffer from neurodegenerative diseases.

Do you currently use MCT oil and notice a benefit? Let me know down below.

MCT oil FAQ

Does MCT oil make you poop?

From my experience and many others, MCT oil does tend to have a laxative effect.

Can you cook with MCT oil?

You CAN, but only at very low heats. You are better off cooking with other oils that can handle higher heats and are more cost effective.

How much MCT oil should I take daily?

Start with 1 tsp and work our way up to 1 tbsp or more after assessing tolerance.

Can you take MCT oil straight?

Yes, you can certainly take MCT oil straight.

Can I take MCT oil at night?

Yes, taking MCT oil in the evening is perfectly acceptable.

Can MCT oil make you tired?

I don't see how MCT oil would make you tired. In fact, you should experience the exact opposite feeling.

Can MCT oil make you fat?

As with any food, if you consume too much you will gain weight.

Does MCT oil raise cholesterol?

Studies have shown that MCT oil actually lowers LDL (bad cholesterol) and can increase HDL (good cholesterol).

Does MCT oil put you in ketosis?

MCT raises the level of ketones in your blood, but it doesn't put your body in a metabolic state of ketosis. The only real way to be in ketosis is through fasting or the reduction / elimination of carbohydrates.

Does olive oil contain MCT?

Olive oil is not a good source of MCTs

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