There is no research to back the claim that you can’t gain muscle on Keto. The very simplified formula for successfully gaining muscle is the following:
- Eat adequate protein. This will range depending on your bio-individuality but should be between .8 grams to 1.2 grams per pound of lean body mass.
- Eat enough calories. To effectively gain lean muscle mass you need to eat in a caloric surplus.
- Create the appropriate stimulus in your workouts to cause muscle hypertrophy.
These things can all be done while following a Keto diet.