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Benjamin Kramer

Professor Strehle

English 1201

06 July 2020

Finding a Diet That Accomplishes Muscle Growth and Fat Reduction Simultaneously
Many fitness enthusiasts claim that there are two “stages” to working out, cutting and

bulking. Bulking allows one to pack on weight, which will provide energy and material for

muscle growth. Cutting allows one to cut away excess fat to show more muscle definition. This

may be an acceptable way to improve one’s physique, however what if there was a way to both

lose fat while gaining muscle at the same time? Which diet is the most effective for losing fat

while gaining muscle? After all, diet and exercise science is a constantly evolving topic.

One of the more popular diets today is the ketogenic 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, the ketogenic diet should consist of 55-60% fat,

30-35% protein, and 5-10% carbohydrates. (Masood). The ketogenic diet was discovered in

1921 and used to treat epilepsy. 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).

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
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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. Carbohydrates are not essential for muscle growth. (Men’s

Health).

In an article from Harvard Medical School, they compared 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,

some people are more sensitive to carbs or fats, and the diet that is best for them will depend

on their genetics and what macros they are more sensitive to.

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
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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).

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.

Ultimately it can depend on the individual and how they respond to certain macros

when it comes to what diet could be the most efficient for building muscle while losing fat. This

being the case, many studies indicate that a low carbohydrate diet could show a lot of promise

in this case. Low carbohydrate diets have been proven to increase performance and are very

effective in rapid weight loss. While they may not directly contribute to increasing muscle mass,

they do not hinder it either, allowing the individual to train at normal capacity and focus on

gaining muscle while the diet focuses on reducing fat.

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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.

“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.