Low-carbohydrate diets require that you avoid foods high in carbohydrates, such as breads, pastas, fruits and cereals, and instead eat a high-protein diet. Although protein is needed to build muscle, carbohydrates are required to fuel the muscles. Instead of eating a low-carb diet to lose weight and build muscle, eat a well-rounded and calorie-controlled diet.
Effects
Low-carbohydrate diets can have several side effects, including the ability for ketosis to occur. When your body enters the state of ketosis, a byproduct called ketones is released into the bloodstream. The ketones can cause damage to the liver and kidneys. During ketosis, instead of burning glucose for energy, the body burns fat. Symptoms of ketosis include dizziness, weakness, nausea and mood swings.
Features
If you are experiencing the symptoms of ketosis, then you are not likely to keep up with your workout program. Along with losing fat, your lack of activity will cause you to lose muscle mass. To prevent ketosis during a low-carbohydrate diet, avoid overly restrictive eating plans that limit you to less than 100 g of net carbs per day.
Expert Insight
Muscle loss can occur in individuals who follow a diet that results in them entering a state of ketosis. According to a 2004 study found in the "Nutrition and Metabolism" journal, weight lifting exercise is not recommended to those who follow a ketogenic diet due to low muscle glycogen levels. A ketogenic diet consists of higher fat and protein intake with low carbohydrate consumption. If you are unable to lift weights and use resistance, you are likely to lose muscle mass.
Considerations
According to the American Dietetic Association, men who are strength training about twice a week require at least half of their daily calorie intake to come from carbohydrate sources. You need approximately 130 g of carbohydrates per day to give the muscles the energy needed to maintain and build mass. To keep carbs healthy, choose whole grains such as whole wheat bread, brown rice, whole-grain cereal and fruit.
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