Have you ever felt like your muscles are crying out for attention? They’re screaming for some TLC so they can finally take that leap and become the toned muscles you’ve always wanted. But alas, you don’t have the time to go running or hit the gym every day.
And even if you did, it wouldn’t be practical to do so. But what if there was a way to achieve the look of a toned body without having to schlep to the gym or sacrifice your social life? Well, good news. There is. Ketosis is a metabolic state that can be induced by following a low-carb, high-fat diet.
Many people have reported seeing results from the keto diet, including weight loss, energy, and more toned skin. That sounds like the perfect solution, right? Here are some tips to help you get started on the keto diet and achieve a ton of tone dress and muscle definition.
Track your macros
When you’re on a diet, it’s important to know exactly how much of everything you’re eating. This is especially true in the keto diet, where the macronutrient composition can highly affect your results. When starting a keto diet, be sure to track your macros.
This will help you stay on track with your daily calorie intake while ensuring that you’re not overtaxing yourself with too many of one macronutrient. Be especially mindful of your carb intake.
Remember, carbs are your body’s primary energy source, so it’s easy to forget about them when first starting. Try to keep your carb intake between 20 and 50 grams per day.
Go easy on the dairy.
Dairy products are a great source of protein and calcium, but they’re also a common cause of the digestive upset. If you’re feeling bloated, gassy, or constipated after eating dairy products, try switching to a plant-based protein powder or cutting back the amount you’re eating.
However, if you regularly feel bloated after eating dairy and it’s causing issues such as severe gas or bloating, talk to your doctor about why this is happening and whether there are other options.
Get enough protein
Protein is essential for muscle growth and repair, so getting enough of it in your diet is important. A muscle protein synthesis (MPS) study was conducted on randomly split young men and women ages 18-25.
The researchers assigned half of the participants to consume a high-protein diet and the other half to consume a normal-protein diet.
After six weeks, the researchers found that the protein-intake group boosted their MPS by 36% compared to the control group.
Exercise goes without saying.
Cardio is great for improving your endurance and burning calories, but it won’t help you build muscle. Studies have found that cardio may increase muscle mass and body fat while decreasing testosterone and growth hormone.
If you want to build muscle and burn fat, you will have to do resistance training. And you don’t have to do it at the gym—you can do it at home with bodyweight exercises like push-ups, pull-ups, squats, lunges, and more.
Don’t be afraid to try supplements.
Some supplements have been proven to affect the keto diet and your results positively. Beta-Hydroxybutyrate (BHB) Ketone supplements have been proven to boost serotonin levels, which can lead to a sense of well-being and improved sleep.
– L-Carnitine L-carnitine is a key amino acid that helps transport fatty acids into your muscles, which happens when you build muscle. It can also help improve cognitive function and decrease oxidative stress, which can cause oxidative stress.
– Creatine Creatine is a natural substance found in our bodies responsible for sending signals to our muscles, essentially forming new muscle tissue.
Another important factor to consider when getting toned is staying hydrated. Your body is close to 80% water, so you must get enough.
Dehydration can cause fatigue, muscle cramps, bad moods, and lowered immunity. Plus, it can lead to open sores on your skin, which are never good!
Hydration can help improve your mood, reduce stress, and increase focus. It can also reduce muscle cramps, lower your risk of developing heart disease and diabetes, and boost immunity. Stay hydrated by drinking half a gallon of water per day, and aim for 12-16 glasses per day.
Overall, the keto diet is worth trying if you’re looking for a way to get toned. There are some challenges to it, but you can see some pretty satisfying results if done right. The diet can be challenging at first, but once you get the hang of it, you’ll be so glad you stuck with it.
And while it may not be the most convenient diet to follow, it’s worth it. If you’re looking for more tips and advice, check out our article on how to get the most out of the keto diet.