Losing Muscle on Keto Diet – Dr. Brett Osborn

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James Grage: Last time you and I spoke, we talked about ketogenic diets, we talked about a traditional keto diet vs. a modified keto diet, which kind of led into some different side conversations. Once I watched the video, I realized how many more things I wanted to talk about. Whitney and I were talking about it and Whitney’s probably dieted for photoshoots and bodybuilding competitions as much as I have. So I wanted to bring him here because there’s two ways we could look at this: there’s the medical perspective and then there’s the real-world perspective of losing body fat. Just doing it over and over and knowing how to do it. Whitney, at this point, if you knew you had 10+ weeks to get in shape, you know you could do it.
Whitney Reid: I’d be in shape in eight weeks.
James: It’s the same thing for me. It’s one thing to know how to do it, but you could explore potentially the best way to do it and also maybe what’s best in the long term. Like when we talked about the health benefits as well.

Dr. Brett Osborn: Sure.

James: The main thing that I want to dive into first because I have some pet peeves about it: I still feel like there’s so much bullsh*t out there when it comes to ketogenic dieting. There’s so much bad information. People will take a little bit of truth and then it gets morphed and it changes into this weird thing. So people out there have weird ideas of what a ketogenic diet is or what the benefit of being in ketosis is. There are some things that I can’t even find. If I go on Google or if I go on PubMed, I can’t even find information. So I really just want to pick your brain. This is like the quest for the perfect diet. We’ve talked a lot about it before. Knowing guys like Whitney and I still like going to the gym, still want to be able to build lean muscle or preserve lean muscle and get lean at the same time. But now we’re at a point in our life where we also want to look at long-term health as well. We talked about comparing a low-carb diet where you’re in a low-insulin state, so your body is efficiently utilizing fat as a source of fuel but you’re not in ketosis versus being in ketosis where your body is still in this fat-burning state but your body is now producing ketones. Aside from fat loss, we talked about the benefits of ketones as a source of fuel for your brain, that being the primary benefit of ketones.

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Dr. O: Right. There’s data on what are called the neuroprotective effects of ketones so we then believe that the onset and progression of diseases like Alzheimer’s is slowed by the presence of ketone bodies in your bloodstream.

James: So there are health benefits, but specific to weight loss – because I think that’s what most people are concerned about when they’re doing a ketogenic diet.

Dr. O: The thing about it then is that ketones are just a marker.

Whitney: To know you’re in ketosis.


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36 thoughts on “Losing Muscle on Keto Diet – Dr. Brett Osborn”

  1. kpop stars do that diet & almost all of them destroyed their bodies

    my girls lost so much muscle

  2. soooo…how can I get stronger with progresssive overload and stay in ketosis and have enough energy to keep going ?….glycolytic too Im doing many reps in the 8-12 range

  3. When he says you can't put on muscle in Ketosis, you should know he is lying. Don't walk, run from this guy.

  4. "You tend to dump muscle.." Not in my experience. Measuring blood ketones twice daily, I average 1.3. and have actually gained muscle on Keto.

  5. Interesting, nevertheless I am not sure how am I gaining muscle on Keto with regular training, two months of losing weight with keto and now two months on muscle gain with keto. I lost fat on waist, belly and all unwanted areas and I am back on diameters of my muscles where I was with 15 more kilograms… Therefore I think in some cases it works and in some cases doesn't… If you have proper meal plan on keto, it is possible to gain muscle, not just by average calculations on the internet.

  6. When you're on Keto/Low Carb diets, your muscles will be flat from the lack of glycogen, giving the illusion that you lost muscle when you didn't. You're supposed to do carb refeed days once or twice a week.

  7. They’re all of the same opinion but not one of them explained the science behind the muscle loss.

  8. Keto has been shown to be unhealthy in numerous studies, especially without doctor supervision. The Agoge diet was the only diet that helped me get rid of that stubborn fat without punishing my body.

  9. Keto has been shown to be unhealthy in numerous studies, especially without doctor supervision. The Agoge diet was the only diet that helped me get rid of that stubborn fat without punishing my body.

  10. The main reason I started dieting was to get rid of cellulite, however the keto diet made it unbearable… That's why I tried the Agoge diet and it worked great

  11. I am keto for a month, major energy and muscle lost along with huge fat. I need to add clean carbs to my diet.

  12. I lost muscle…. Looked puny then decided to bulk again 😖 Now I’m doing keto again. Then will lean bulk

  13. So what about the study that showed a side my side comparison of keto vs standard us diet showed almost triple the muscle gain amd almost double the mass gain?

  14. I’m gaining muscle just fine on keto. Very interesting seems like you guys found someone to fill your prerogative. It would be interesting to bring in someone who is more knowledgeable like Eric Berg, Thomas or Jason Fung.

  15. It's not possible to follow the keto diet long term and stay healthy. I tried it, and it was awful. I recommend the Agoge diet though, because it is diverse and will help you lose fat without starving yourself.

  16. Before trying the Agoge diet, I tried the keto diet and many other diets but none worked. With the Agoge diet, I lost so much stubborn belly fat, finally getting that lean look.

  17. Beta-hydroxybutyric acid, the ketone body produced in the fasting state preserves muscle mass and increases leucine production! This was published in the Journal of Medical Investigation long time ago! Ketogenic diet along with intermittent fasting does not cause proteolysis! The journal of Sports Medicine published a similar article too!
    Where is your evidence-based systematic controlled research to back up your comments ?

  18. I struggled with keto too much, I just felt exhausted. We're supposed to enjoy the food we eat and with keto that's close to impossible. That's why I tried the Agoge diet and it works great.

  19. Keto has been shown to be harmful in numerous studies, especially without doctor supervision. The Agoge diet was the only diet that helped me get rid of that stubborn fat without abuseing my body.

  20. HOW has no one mentioned that these guys don’t let this surgeon get a fucking word out of his mouth without interruption

  21. My experience with keto and weight training says exactly what this guy just said , only id add to much dietary fat will slow down progress.

  22. Surely if you keep your calories up close to ‘gaintaining’ with you protein at the ideal measurement .7 – 1.0 grams per pound you will as I say gaintain ? Why wouldn’t you ? 215 grams of fat 175-200 grams of protein for a man 235 lbs why would I lose muscle ?

  23. Personally, I don't like gyms. They are so crowded and I can't do my workout there. I decided to take bodyweight training plan from Agoge Diet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  24. Everybody knows you can't lose fat and gain muscle at the same time because in order to burn fat you need to be in a calorie deficit and in order to gain muscle you need to be in a surplus unless you're a beginner or use steroids. You can prevent muscle loss by lifting weights and not starving yourself.

  25. I am lean, never been fat, but I tried keto for other health reasons. I stopped just after 2 weeks. I was close to zero carb and could feel my buttocks and calves melting away. Stopped. Back to moderate / low carb (note : I hate gyms, sports and bodybuilding freaks. Am content with some hiking). Will miss the totally silent and confortable digestion though. That was new to me.

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