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Benjamin Kramer

Professor Strehle

English 1201

11 July 2020

An Analysis of the Optimal Diet for Simultaneous Fat Loss and Muscle Gain

It is no secret that many people around the world struggle with their weight. The biggest

step occurs when those who struggle to decide to make a change for the better and improve

both their physical health and physique, all the while improving their self-confidence and

mental health. The challenge that many find with this is, is that finding the optimal diet to get

the physique they desire. This physique usually requires losing fat while gaining muscle mass.

This is easier said than done. Due to the nature of building muscle, as muscle requires material

to grow, one must eat enough calories and macros to develop these muscles. However, eating

more calories typically causes weight gain. Or rather, fat gain. Many fitness enthusiasts swear

by a method that includes bulking and cutting. This is a two-stage process where one alternates

between eating a caloric surplus to gain weight, which will then develop into muscle during

resistance training or calisthenics, and then eating at a deficit of calories to lose fat and increase

muscle definition. What if there was a way to expedite this process? A way to lose fat while

gaining muscle to obtain the optimal physique without going through a process of bulking and

cutting. While a lot of dieting and health science revolves around genetics, which one has no

control over, evidence shows that a low carbohydrate diet is effective in rapid fat loss while not
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hindering muscle gain. This is because carbohydrates are not essential to increase muscle mass,

however, lowing carbohydrate intake reduces fat.

There are a number of reasons why it is so difficult to lose weight. An article

from UW Medicine outlines these reasons. Once one begins to lose weight, their body begins to

fight to maintain weight. This is because when one is eating at a caloric deficit one’s body goes

into a sort of defensive state where it maintains fat reserves because it doesn’t know where its

next source of energy will come from. This is part of the human instinct to survive. “When

you’re restricting calories and losing weight, your body can perceive this as a threat to

survival…” (UW Medicine). In addition to obtaining and maintaining one’s ideal physique, the

article also outlines the health benefits are achieved when one loses weight.

Even if you don’t lose all the weight you had hoped, losing just 5 to 10 percent of your

body weight (10 to 20 pounds for a 200 pound person) significantly improves your

health. (UW Medicine).

According to a 2015 article from the Washington Post by Sarah Kaplan illustrates that

not only is it difficult to lose weight, but it has also become exceedingly difficult. The article

details a study performed at York University that was published in a journal titled, Obesity

Research and Clinical Practice. The study results indicated that “‘if you are 25, you’d have to eat

even less and exercise more than those older, to prevent gaining weight.’” (Kaplan). This

evidence is somewhat unsettling, as there is a common belief that younger people typically

have an easier time losing weight than their older counterparts. It turns out that this

assumption may not be accurate. The article also speculates that the results of this study may

even be an indication that the chemicals that the younger generation has been exposed to
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during their growth development may induce weight gain and hinder weight loss. This makes it

all the more crucial that those who are looking to improve their health and physique find an

optimal diet that will overcome these inherent setbacks.

The ketogenic diet may be that optimal diet. This diet consists of consuming high levels

of protein and fats while consuming very little carbohydrates.

According to an article from the US Library of Medicine by Wajeed Masood, the

ketogenic diet should consist of 55-60% fat, 30-35% protein, and 5-10% carbohydrates.

(Masood). There isn’t much data on the long term effects of the ketogenic diet, however, it has

been proven to be effective for weight loss and there are few adverse effects in the short term,

which has been determined to be around two years. (Masood). Ultimately, there is no evidence

of any negative effects of the ketogenic or low carb diet. When many people think of dieting,

the phrase “calories in, calories out” comes to mind. This is to say that the most crucial aspect

of dieting is that as long as you are burning more calories than you are consuming, you will lose

weight. This method of understanding is accurate, but limited. An article from the New York

Times illustrates that while the age-old strategy for dieting suggests that all calories are created

equal and that to lose weight it is important to track calories, and it doesn’t necessarily matter

where they come from, new studies show that overweight adults have seen great success in

increasing metabolism through low carbohydrate diets. There are some arguments that the

methods used in this study to measure metabolism aren’t always the most accurate, however,

the study shows promise. Another study, conducted by Harvard Medical, showed that subjects

on a low carb diet burned roughly 250 more calories each day, which could ultimately result in

a loss of 20 pounds over three years on the diet. (O’Connor). What is interesting about this
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study is that it illustrates how dieting is not necessarily as simple as “calories in, calories out”

and that it is not necessarily the case that all calories are created equal. For instance, you could

eat 2000 calories of ice cream in a day, or you could eat 2000 calories of vegetables and

protein. Even though both of these have the same amount of calories, the ice cream would

likely cause an increase in blood sugar which would result in fat gain, while the vegetables and

protein would be processed in one’s body to create sustainable energy and promote muscle

growth. Not to mention, 2000 calories of vegetables and protein results in much more food

than 2000 calories of ice cream. This makes for a more filling diet and a more satisfying source

of energy. After all, it is unlikely that someone would eat only 2000 calories of ice cream in a

day and nothing else.

It is not always the sole intention of one who goes on a diet to lose weight or lose fat.

Typically one would like to gain muscle and definition to obtain their ideal physique. This means

that losing fat alone is not enough. According to an article from Men’s Health, the ketogenic

diet is not necessarily more effective in building muscle. In a study conducted by the University

of Connecticut in 2002, the keto group of individuals gained twice as much lean muscle mass as

the control. This was mainly attributed to their greater consumption of protein than the control

group, which was on a standard, higher-carbohydrate diet. Though, there were a number of

issues discovered with this research study. The two groups did not follow the same training

regime. In addition to this, the keto group “carbed up” their last week of training, which

resulted in a significant increase in lean muscle mass. Though it was likely that both groups

increased muscle at a similar rate, they both gained around the same amount of muscle. So

while the ketogenic diet might not boost muscle growth, it doesn’t stunt it. (Men’s Health).
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What makes this article important is that it proves that while the ketogenic diet may not

necessarily improve muscle growth, it does not hinder it. This means that one could use the

ketogenic diet to focus on fat loss while using resistance training and calisthenics to focus on

muscle growth. This muscle growth paired with simultaneous fat loss would create definition,

and in the long term, would allow one to achieve their ideal physique.

There are a number of dieting options out there. This can make it difficult to find which

one is the most ideal for one’s genetics and body type. It is as if there are too many options. An

article from Harvard Medical School compares low-fat, low carb, and Mediterranean diets. It is

referenced that even though low-fat diets allow one to eat more while consuming fewer

calories because fat contains nine calories per gram and carbohydrates contain four, the

carbohydrates one might consume would likely be more processed and rapidly digested,

resulting in weight gain. Low-fat diets are also typically less filling than their counterparts. Low-

carb diets have been proven to be very effective in rapid weight loss, however, long term

results can vary from person to person. If one is trying to cut weight fast, the low-carb diet

might be a solution. The Mediterranean diet is sort of a happy medium between low-carb and

low-fat. It relies on the consumption of “healthy” carbs and fats, however, this diet can take a

lot of self-control and education. (Harvard Health). Ultimately, it can depend on what one’s

body type and genetics are and what macros they may be sensitive to when determining which

diet would be ideal, however many may find the low-carb diet to be more satisfying and filling,

which eliminates the need to eat more. Essentially, because fat contains more calories per gram

than carbohydrates when one eats a higher fat diet, they will be fuller throughout the day,

allowing them to maintain the caloric deficit required to lose fat while still feeling full and
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comfortable.

In addition to facilitating fat loss, low carbohydrate diets can also increase relative

performance in sports and exercise. An article by Sebastion Sitko, a sports scientist, describes a

study on cyclists that showed reduced weight, increased body mass, and increased relative

power in cyclists. This study debunks the myth that carbohydrates are essential for energy and

performance. (Sitko). This is important because if one’s diet is too rigorous, or doesn’t allow

them to gain and retain enough energy to conduct training, then they would not likely be able

to perform efficiently enough at the gym or wherever they choose to work out to see the

muscle growth they are hoping for. This study proves that not only would a low carbohydrate or

ketogenic not hinder physical performance, but there is a likely chance that it would improve

energy and performance as opposed to other diets that one partakes in while training.

Contrary to popular belief, a low carbohydrate diet can actually be a satisfying and

enjoyable diet. Many people associate the term “diet” with sacrifice and giving up enjoyable

foods. However, this is not necessarily the case. Especially in today’s day and age, there are a

number of resources for cooking and eating an enjoyable, but low carbohydrate diet. A book

titled, The Serotonin Revolution: The Low-Carb Diet That Won’t Make You Crazy, by Publishers

Weekly, illustrates this. Lawri Turner, a nutritionist, describes a number of dishes that she

chooses to eat that are low-carb, yet satisfying and enjoyable. “Dishes include chicken breasts

with lentils and roasted cherry tomatoes, tiger shrimp with cauliflower "couscous," pollock with

salsa verde and carrot puree, and even a baked mocha cheesecake that uses Stevia instead of

sugar.” (Publishers Weekly 54). Most people likely wouldn’t associate mocha cheesecake with a

diet that can actually help with weight loss and muscle gain, but according to this book, it is
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completely achievable. Faux “cheat” meals, such as this mocha cheesecake, are often important

in any diet, especially low carbohydrate diets because they help reduce cravings and therefore

eliminate the likelihood of one breaking the diet.

Besides the lack of enjoyable foods, another factor that may hinder people from going

on a low carbohydrate diet may be the cost. Oftentimes people assume diets are inherently

expensive. An article from the National Library of Medicine breaks down the cost of a low-carb

diet as opposed to a traditional diet among severely obese people. The study that the article

illustrated concluded that, “The low-carbohydrate diet was not more cost-effective for weight

loss than the standard diet in the patient population studied. Larger studies are needed to

better assess the cost-effectiveness of dietary therapies for weight loss.” (Tsai, Glick, Shera,

Stern, and Samaha). This means that while a low carb diet may not be more cost effective than

a traditional diet, there are limited studies on the subject and there need to be larger studies to

determine the cost-effectiveness of a ketogenic or low carbohydrate diet. In fact, the study in

question only observed 129 people, all of which were severely obese. This means that they

likely had less of a caloric deficit than someone who was closer to their ideal BMI. Eating at less

of a caloric deficit simply means eating more food. Purchasing more food would cost more

money. The greater the caloric deficit, the greater the cost reduction of the diet. In addition to

this, those who wish to pursue a ketogenic or low carbohydrate diet shouldn’t let the cost

influence their decision as heavily as the benefits of the diet, as there are ways to eat healthy

on a budget. In fact, there are a number of online resources that provide helpful advice when

attempting to follow a ketogenic diet on a budget. An article by Lizzie Streit for healthline.com

provides some of these tips. For instance, the article suggests that those on keto buy in bulk
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when possible, as that can cut down on expenses. In addition to this, Streit suggests that keto

users look for sales and stock up whenever possible, many keto-friendly meals can be kept in

the freezer for a significant amount of time before going bad. While on the topic of freezing,

Streit suggests that people buy frozen over fresh on occasion, as oftentimes frozen berries and

vegetables are more budget-friendly than their fresh counterparts. (Streit). Streit’s article is one

of many that provide helpful tips and tricks for following a ketogenic diet on a budget. All it

takes is a quick internet search to find a number of resources that assist in healthy eating on a

budget. With very little time and effort, one can find ways to get around the inherent expenses

that come with eating a low carbohydrate diet.

Many people struggle with weight loss and obtaining their ideal physique. A number of

fitness enthusiasts suggest a series of bulking and cutting. This allows the production of

material to be used for muscle gain during bulking periods of caloric surplus, while providing

muscle definition and fat loss during cutting periods of caloric deficit. Ideally, this process could

be expedited in a way where one could lose fat while gaining muscle and avoiding the entire

bulking and cutting process. Though a lot of dieting and health science revolves around

genetics, which one has no control over, evidence shows that a low carbohydrate diet is

effective in rapid fat loss while not hindering muscle gain. This is because carbohydrates are not

essential to increase muscle mass, however, lowing carbohydrate intake reduces fat. This low

carbohydrate is the solution to the bulking and cutting dilemma, as it allows one to focus on

their weight training to increase muscle mass, while losing fat using the low carbohydrate diet.

This is the most efficient way to lose weight while gaining muscle, allowing one to obtain their

ideal physique.
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Works Cited

“Here's How the Keto Diet Affects Your Ability to Build Muscle.” Men's Health, Men's Health, 16

Jan. 2019, Accessed 28 June 2020.

Kaplan, Sarah. “It's Gotten Harder to Lose Weight and Not for the Reasons You Think.” The

Washington Post, WP Company, 1 October 2015, Accessed 11 July 2020.

“Low Fat, Low Carb, or Mediterranean: Which Diet Is Right for You?” Harvard Health, Accessed

28 June 2020.

Masood, Wajeed. “Ketogenic Diet.” StatPearls [Internet]., U.S. National Library of Medicine, 29

Mar. 2020, Accessed 28 June 2020.

O’Connor, Anahad. “How a Low-Carb Diet Might Help You Maintain a Healthy Weight.” The

New York Times, 14 Nov. 2018, Accessed 28 June 2020.

Sitko, Sebastian, et al. “Effects of a Low-Carbohydrate Diet on Performance and Body

Composition in Trained Cyclists.” Nutricion Hospitalaria, vol. 36, no. 6, Nov.

2019, pp. 1384–1388.

Streit, Lizzie. “Keto on a Budget: Tips, Meals, and Foods to Eat.” Healthline, Healthline Media, 2

Apr. 2020, Accessed 11 July 2020.

“The Serotonin Revolution: The Low-Carb Diet That Won’t Make You Crazy.” Publishers Weekly,

vol. 260, no. 51, Dec. 2013, p. 54. 16 Dec. 2013, Accessed 11, July 2020.

Tsai, Adam G., Glick, Henry A., Shera, David, Stern, Linda, Samaha, Frederick F, “Cost-

Effectiveness of a Low-Carbohydrate Diet and a Standard Diet in Severe Obesity.”

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Obesity Research, U.S. National Library of Medicine, 13 October, 2005, Accessed

11 July 2020.

“Why Is It so Hard to Lose Weight and Keep It Off?” Right as Rain by UW Medicine, 21 June

2019, Accessed 11 July 2020.