Keto Diet Weight Gain: Best Foods To Eat

The keto diet is a low-carb, high-fat, moderate-protein diet that has gained popularity for its weight loss benefits. However, the keto diet can also be used to gain weight in a healthy way. This is particularly beneficial for those who are underweight or looking to build muscle mass. To gain weight on a keto diet, it is important to consume more calories than you burn. This can be achieved by increasing your intake of healthy fats, such as avocados, olive oil, nuts, and fatty fish, while also ensuring adequate protein intake. Strength training and lifestyle changes, such as improving sleep and reducing stress, can also support weight gain goals on a keto diet.

Calorie surplus

Gaining weight on a keto diet is about eating a calorie surplus. This means eating more calories than you burn, which will likely result in weight gain.

To gain weight safely, a modest calorie surplus of 200-300 additional calories per day is recommended. This can be achieved by eating more calorie-dense foods, such as:

• Beef, particularly ribeye steak, porterhouse steak, and New York Strip steak
• Chicken thighs
• Eggs
• Fatty fish such as salmon, sardines, and mackerel
• Nut butters
• Avocados
• Cooking oils such as coconut oil, olive oil, avocado oil, and palm oil
• Dairy products such as whole milk, Greek yogurt, cheese, and butter
• Nuts such as cashews, macadamias, almonds, walnuts, and pistachios

In addition to eating a calorie surplus, getting enough sleep, managing stress, and including weight training or resistance training in your routine can also help with gaining weight.

High-calorie keto foods

The keto diet is a high-fat, low-carb diet that can be effective for weight gain as well as weight loss. When gaining weight on keto, it's important to focus on consuming a surplus of calories while keeping carbohydrate intake low. Here are some high-calorie keto foods that can help you gain weight:

Ribeye Steak

The ribeye is the fattiest cut of beef, making it one of the most calorie-dense options. A typical 16-ounce ribeye steak contains around 1600 calories. It's also an excellent source of protein, which is crucial for muscle gain.

Ground Beef

If you're looking for a more affordable option, 80% lean ground beef is a great choice. With 20% fat content, it's juicy and flavorful, perfect for burgers or keto meatballs. Top your burger with bacon, cheese, or mayonnaise for extra calories.

Fatty Fish

Fatty fish such as salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids and provide a good amount of protein. They are also calorie-dense, making them a great addition to your keto diet.

Nut Butters

Nut butters, such as almond butter, peanut butter, and macadamia nut butter, are high in monounsaturated fat, which may support heart health. They are also nutrient-dense, providing vitamins, minerals, and healthy fats.

Whole Milk Greek Yogurt

Full-fat Greek yogurt is packed with fat, protein, and probiotics. Just be sure to choose a brand without added sugar to keep the carb count low.

Cheese

Cheese is a versatile, high-calorie option that pairs well with many dishes. It's high in both fat and protein, making it a perfect addition to your keto diet. Grate it on salads, serve it with vegetables, or use it in casseroles.

Avocados

Avocados are nutritional powerhouses, packed with healthy monounsaturated fats, fiber, antioxidants, and various vitamins and minerals. They are also high in calories, making them a great keto-friendly food for weight gain.

Dark Chocolate

Dark chocolate (70% or higher) is a great source of polyphenols, which enhance brain function and protect your cells from stress. Just be sure to choose a keto-friendly option without added sugar.

Butter Coffee

Butter coffee is a great way to get extra calories at breakfast. Simply blend freshly brewed coffee with grass-fed butter and coconut oil or MCT oil. You can also add extras like cinnamon or cocoa powder.

In addition to these foods, you can also include other healthy fats and oils such as coconut oil, olive oil, and avocado oil. Remember to eat a variety of nutrient-dense, whole foods and consider incorporating weight lifting or resistance training to build muscle and gain weight in a healthy way.

Macronutrient ratios

The keto diet is a high-fat, low-carb diet, with fat making up about 60% of calories, 30% from protein, and the remaining 10% from carbs.

On a 2,000-calorie diet, this could look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.

Fats

Fats should make up the bulk of your calorie intake on a keto diet. Focus on consuming healthy, unsaturated fats, such as those found in nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil.

Saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are also encouraged. Fatty fish like salmon and sardines are good sources of healthy fats, as well as protein.

Protein

While protein is an important part of the keto diet, it should not exceed 35% of your total calorie intake, as excess protein can be converted into glucose by the body, disrupting ketosis. Aim for 0.8-1 gram of protein per pound of body weight.

Good sources of protein include poultry, pork, beef, eggs, and fish.

Carbohydrates

Carbohydrates should be limited to under 50 grams per day to maintain ketosis. Focus on low-carb vegetables like cabbage, mushrooms, tomatoes, eggplant, asparagus, broccoli, avocado, olives, spinach, lettuce, kale, and green bell peppers.

Some acceptable carbs on the keto diet include nuts and dairy, but consume these in moderation as they still contain carbohydrates.

Weight training

The ketogenic diet is a high-fat, low-carb diet that has been shown to reduce cravings, increase fat burning, and support weight loss. While it is often associated with healthy weight loss, can it help with weight gain?

Yes, it is possible to gain weight on a keto diet. The key to gaining weight is consuming more calories than you burn, which can be achieved by eating a caloric surplus of high-calorie, nutrient-dense foods. This means including plenty of healthy fats, such as coconut oil, butter, cream, full-fat dairy, avocados, and nuts, in your diet.

When it comes to weight training, the keto diet may not be the best choice, especially for high-rep and high-volume activities. This is because the body relies on glucose from carbohydrates for energy during prolonged and intense exercise. However, there are some instances where keto may be suitable for weight training:

• Low-rep weight training: For strength training with low reps (1-3 reps per set) and long rest periods (3-5 minutes) in between, keto may be a viable option. This is because the body primarily uses the ATP-CP energy system for short bursts of intense activity, and keto can provide enough energy for these types of exercises.
• Intermittent fasting and keto: Combining keto with intermittent fasting may help improve the body's ability to utilize both fat and carbohydrate energy stores. This involves fasting for up to 24 hours or longer, which can train the body to use fat as fuel without impairing its ability to use carbohydrates effectively.

Foods to Support Weight Gain on Keto

To gain weight on keto, focus on consuming plenty of high-calorie, nutrient-dense foods. Here are some food groups to include:

• Meat and fatty fish: Beef, pork, chicken, salmon, and sardines are excellent sources of protein and healthy fats.
• Eggs: Eggs are high in fat, moderate in protein, and low in carbs, making them ideal for a keto diet. They are also a great source of choline, which is essential for liver, heart, and muscle health.
• Dairy: Full-fat dairy products like milk, cheese, and cream are excellent sources of fat and protein. They also contain whey and casein, which have growth-promoting properties.
• Nuts: Nuts like cashews, macadamias, almonds, walnuts, and pistachios are high in healthy fats and nutrients. They are a tasty and convenient snack option.
• Healthy oils: Natural fats and oils like butter, coconut oil, MCT oil, olive oil, avocado oil, and palm oil are calorie-dense and can help you easily increase your fat intake.

Building Muscle on Keto

While the keto diet may not be optimal for building muscle mass, it is possible to do so with the right approach:

• Consume enough protein: Ensure you are getting enough protein, as it is crucial for muscle growth and repair. Aim for about 1 gram of protein per pound of body weight.
• Include resistance training: Resistance training and heavy lifting are essential for building muscle mass. Focus on compound exercises like bench press, deadlifts, and squats, and aim for 2-3 sessions per week.
• Consider creatine supplementation: Creatine has been proven to be a safe and effective supplement for muscle gain. Consuming 5 grams of creatine monohydrate per day can support your muscle gain goals.
• Get adequate sleep: Sleep is crucial for muscle recovery and growth. Aim for 7-9 hours of quality sleep per night to support the release of human growth hormone (HGH) and testosterone, both of which are important for muscle growth.
• Manage stress: Stress can break down muscle due to the release of cortisol, a stress hormone. Find ways to manage stress, such as meditation or yoga, to support muscle growth.

While the keto diet is not typically associated with weight gain, it can be used to gain weight in a healthy way by consuming a caloric surplus of nutrient-dense foods. For weight training, keto may be suitable for low-rep exercises with long rest periods, and combining it with intermittent fasting can improve the body's ability to utilize different energy sources. However, for high-volume and high-intensity activities, keto is generally not recommended due to the body's reliance on carbohydrates for energy.

Lifestyle changes

Sleep

• Aim for 7-9 hours of sleep per night.
• Try to reduce stress and improve sleep quality by finding time to relax and enjoy life, and socialising with friends and family.
• Avoid overtraining.

Diet

• Eat when hungry.
• Eat more often, rather than intermittent fasting.
• Focus on nutrient-dense foods, such as:
• Eggs
• Avocados
• Oily or fatty fish (e.g. salmon, sardines)
• Nuts
• Dairy products (e.g. cheese, milk, cream)
• Meat (e.g. beef, chicken, pork)
• Low-carb vegetables (e.g. broccoli, spinach, peppers, mushrooms)
• Low-sugar fruits (e.g. avocados, olives, berries)
• Plant and animal fats (e.g. dark chocolate, olive oil)
• Avoid ultra-high-calorie bulking diets, as these tend to lead to fat gain.
• Avoid high-sugar foods and drinks, such as ice cream, cookies, and soda.
• Avoid caffeine and nicotine, as these are stimulants that can hinder weight gain.

Exercise

• Incorporate more physical activity into your lifestyle.
• Focus on strength training and lifting heavy weights, rather than spending hours in the gym.
• Aim for 2-3 strength training sessions per week.
• Focus on compound exercises, such as bench presses, deadlifts, and squats.

Frequently asked questions