Keto Cutting: How to Preserve Muscle Mass During a Cut on a Keto Diet

The Keto Cutting Advantage: Why Keto Works for Cutting

After many years of experimenting with, and researching various methods of dieting and supplementation protocols, it has become evident that a meticulously planned keto-diet approach yields the most rapid results when it comes to dropping weight and unwanted body fat.

Important:
It is not recommended to stick to “keto” as a permanent dietary approach, but short-term bouts (6-10 weeks) are ideal when in a “cutting crunch.”

What’s the Keto Advantage?

The body normally uses circulating glucose and stored carbohydrates (glycogen) to fuel cellular function and the demands of intense exercise. However, when deprived of carb-containing foods, the body must turn to an alternative fuel source: stored body fat.

The production of “ketones” is a by-product of this process — hence the name “Ketogenic Diet.”

Key Benefits of Keto Cutting:

• The body primarily burns fat to fuel basic functions and exercise demands.
• Very low carbohydrate diets have a diuretic effect, creating more muscle definition.
• The levels of circulating growth hormone increase, enhancing fat burning and muscle building.

Keto Cutting Diet Guidelines: Macronutrients and Meal Timing

A successful keto cutting plan requires more than just eliminating carbs — it demands a precise balance of macronutrients, strategic meal timing, and consistency. Below are the core dietary principles that help preserve muscle mass while supporting fat metabolism during a cutting phase.

1. Eat smaller, more frequent meals every 2-3 waking hours. About 5-7 meals per day works well for most.
2. Consume approximately 1-1.25 gram of protein per lb. of bodyweight each day. Spread the total amount of protein evenly amongst meals.
3. Consume approximately 0.75 to 1 gram of fat per lb. of bodyweight each day. Use a combination of fats from EFA’s, saturated fats and MCT oils.
4. Consume a green vegetable with at least 3 meals per day.
5. The highest calorie feedings will be at breakfast and the post workout meal.
6. Whey protein isolate should be used as a protein source at the morning and post training meal.

Best Foods for Keto Cutting to Support Muscle and Definition

The list below includes some of the best foods to utilize when the goal is to gain muscle, lose body fat and improve one’s health simultaneously. None of these foods are required, but only meant as viable options for such a plan. It is best to try and use some variety in your food choices as this allows for a more complete pool of amino acids, vitamins, minerals, antioxidants and fibers to be readily available in your system, which can improve results and overall health.

Keto Cutting Sample Meal Plan for Workout Days

Below I have laid out what might be a typical (diet) day for a 200 lb. male, that is reasonably lean and wishing to gain more muscle while continually decreasing overall body fat. While the macronutrients, and thus calories, need to be adjusted according to your own weight and current physical conditioning, this can still be used as a base to work from in formulating your own dieting/eating strategy.

Top Supplements to Enhance Your Keto Cutting Results

As I mentioned, it is a difficult endeavor to attempt to build muscle and lose fat at the same time, which is why I suggest the following supplements to assist in hastening the process. Once a solid training program and nutritional regiment are in place, supplements can then be utilized to make sure the body is truly firing on all cylinders!

• ALLMAX MCT OIL: This is a special form of fat that is rapidly turned into energy that your body can effectively use to fuel workouts, without turning to more carbohydrates. MCT oil has also been show to boost metabolism and coax the body into using more fats for energy production. How to use: As mentioned above, take 1 tbsp. with meal 1 and the pre-training meal.
• ALLMAX AMINOCORE: loaded with over 8 grams of the highest quality BCAA’s per serving, AMINCORE can help build more lean muscle when on a reduced calorie/carb diet. BCAA’s have been shown to improve recovery, augment protein synthesis, reduce protein breakdown, increase energy while training and enhance the post workout testosterone:cortisol ratio. How to use: Take one serving in the morning upon awakening and 1-2 servings sipped throughout workout.
• ALLMAX IMPACT IGNITER: No pre-workout on the market will help increase your energy, drive and focus more than this product. While it can sometimes be difficult to get in an intense workout when on a strict diet, this will never be an issue after taking a serving of IMPACT IGNITER. How to use: Take one serving 30-40 minutes before workout.
• ALLMAX L-LEUCINE: Taking just 5 grams of leucine immediately after training can greatly enhance ones ability to build muscle, as this amazing amino acid is responsible for turning on the vital “m-TOR” pathway, which ignites hypertrophy. How to use: Take 5 grams immediately after workout.
• ALLMAX KETO CUTS: Contains BHB ketones, which when combined with MCT’s can greatly increase one’s energy, stamina and endurance by providing fuel for muscular action and reducing lactate (which can reduce training output when too high). How to use: Add 1-2 servings to your intra-training drink and sip throughout workout.
• VITASTACK: The most comprehensive vitamin/mineral/antioxidant blend in the industry, which will make sure all of your body’s micronutrient needs are met during intense training/dieting phases. How to use: Take one pack with meal #1.
• CREATINE MONOHYDRATE: Helps to build/maintain strength and muscle size by helping to rapidly restore ATP during workouts, decreasing myostatin, increasing IGF-1 and volumizing cells. How to use: Take 5 grams along with IMPACT IGNITER before workouts and with ALLMAX ISOFLEX post training.

Summary

• Keto Cutting is a strategic, short-term ketogenic diet phase ideal for cutting fat while preserving and potentially gaining muscle.
• Emphasize high protein, moderate fats, and very low carbs.
• Use strategic supplementation to maximize muscle retention, energy, and recovery.
• Focus on meal timing, especially pre- and post-workout nutrition.