Can you build muscle on keto?

Yes, it is possible to build muscle on a ketogenic diet, as discussed by Dom D'Agostino in an interview with Tim Ferriss. In a study involving advanced lifters on a ketogenic diet, the findings suggested that strength, performance, and muscle hypertrophy were maintained and even increased. The ketogenic diet used in the study consisted of high fat, restricted carbohydrates (20 to 25 grams per day), with supplementation from MCT oil and coconut oil. Notably, the ketogenic group exhibited favorable changes in body composition, showing similar increases in lean body mass but losing more fat compared to the control group on a Western diet 1.

Additionally, it is important to sufficiently intake protein to foster growth and repair while on a ketogenic diet. Dom D'Agostino emphasized that for substantial muscle growth, a modified Atkins diet with approximately 20-30% protein may be more effective than a traditional ketogenic diet with very high fat percentages 2.