For reasons why it's hard to build muscle on a keto diet. Number one, low carb intake. Keto resharks carbohydrate intake, which is necessary for muscle growth and recovery. Number two, reduced insulin response. Insulin helps to transport glucose to the muscles for energy and recovery, and a low carbohydrate diet can reduce insulin response. Number three, decreased performance. The lack of carbohydrates as fuel can lead to decreased strength and endurance during your workouts. Number four, increased protein breakdown. The body may break down more muscle protein for energy in a state of ketosis. And there you have it. Y keto sucks when you're trying to build muscle.