Keto Weight Loss: High Calorie, Low Guilt

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has been touted as a way to lose weight and improve health. The diet involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis. During ketosis, the body becomes efficient at burning fat for energy instead of glucose. While the keto diet can be effective for weight loss, it is not suitable for everyone and there are some potential drawbacks and side effects. This article will explore the topic of how to lose weight with a high-calorie keto diet, including the benefits, potential risks, and tips for success.

High-calorie keto foods to eat

While the keto diet is often associated with weight loss, it can also be used to gain weight in a healthy way. This is achieved by focusing on high-calorie, nutrient-dense foods within the ketogenic framework. Here is a list of high-calorie keto foods that can help you meet your weight gain goals:

• Ribeye Steak: This 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 and is also an excellent source of protein, helping you gain muscle.
• Ground Beef: An affordable alternative to steak, ground beef with 20% fat is juicy and flavourful, perfect for burgers or meatballs. A serving typically contains 300 calories.
• Wild Fatty Fish: Fish such as salmon, trout, tuna, and mackerel are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and improve brain function. They are also good sources of protein and calories.
• Nut Butters: Almond butter, peanut butter, pecan butter, and macadamia nut butter are healthy options that provide monounsaturated fats and various vitamins and minerals. Two tablespoons typically contain 200-300 calories.
• Full-Fat Greek Yogurt: Packed with fat, protein, and probiotics, full-fat Greek yogurt supports healthy digestion. Just be sure to choose a brand without added sugar to keep carb content low. A serving usually contains around 200 calories.
• Cheese: Cheese is a versatile, high-calorie option that pairs well with many dishes. Grate it on salads, serve it with vegetables, or use it in casseroles. A serving typically contains 110 calories.
• Avocados: Avocados are high in healthy fats, fibre, antioxidants, and various vitamins and minerals. They are a great addition to salads or burgers. A whole avocado typically contains around 300 calories.
• Dark Chocolate: Opt for 70% or darker chocolate to keep carbs low. Dark chocolate is a great source of polyphenols, which enhance brain function and protect your cells from stress. A serving typically contains around 170 calories.
• Butter Coffee: This beverage combines freshly brewed coffee, grass-fed butter, and coconut oil or MCT oil. It's a great way to get extra calories at breakfast, with approximately 300 calories per serving.
• Heavy Cream: Adding a splash of vanilla and sweetener to heavy cream creates a tasty treat that resembles ice cream. It's a great way to boost your calorie intake, with 45 calories per tablespoon.
• Nuts: Almonds, walnuts, pecans, macadamia nuts, and pili nuts are all calorie-dense options that provide healthy fats and various nutrients.
• Fatty Cuts of Meat: Bacon, sausage, chicken legs, and fatty cuts of beef are all high-calorie options.
• Oils: Extra virgin olive oil, avocado oil, and coconut oil are healthy options for cooking or adding to salads. They are rich in healthy fats and can boost the calorie content of your meals.
• Keto-Friendly Salami: Salami is a convenient, high-calorie snack option that fits within the keto framework.

How to lose weight on a high-calorie keto diet

The keto diet is a low-carb, high-fat diet that can be an effective way to lose weight and improve health. While the standard keto diet is typically composed of 70% fat, 20% protein, and 10% carbs, a high-calorie keto diet will involve a greater number of calories, usually from an increased intake of fat.

• Reduce your carbohydrate intake: To reach the state of ketosis, where your body burns fat for energy instead of glucose, you need to limit your daily carbohydrate intake to fewer than 20 to 50 grams, depending on your body size. This may vary individually, and some people may need a more restricted diet to produce enough ketones.
• Choose healthy fats: Opt for healthier sources of fat such as olive oil, avocados, nuts (e.g., almonds, walnuts), and fatty fish like salmon, trout, tuna, and mackerel. These foods are high in omega-3s, healthy fats that can lower inflammation and improve brain function.
• Include protein: While the focus of a keto diet is on fat, protein is also important. Include whole eggs, nuts, seeds, and lean meats like grass-fed beef or free-range poultry. Just remember to moderate your protein intake, as too much can prevent ketosis.
• Eat plenty of low-carb vegetables: Base your meals on low-carb veggies like leafy greens, broccoli, peppers, onions, mushrooms, cucumbers, celery, summer squashes. These will help fill you up and provide essential fibre, vitamins, and minerals.
• Be mindful of portion sizes: Even though a high-calorie keto diet involves consuming more calories, it's still important to watch your portion sizes. Eating too much, even of healthy keto foods, can hinder weight loss.
• Increase physical activity: Along with dietary changes, incorporate more physical activity into your lifestyle. Exercise helps stimulate fat loss and has numerous health benefits, including lowering your risk of chronic conditions like heart disease, diabetes, and depression.
• Manage stress and get adequate sleep: Research shows that chronic stress and lack of sleep can negatively impact weight loss. Find ways to reduce stress, such as through meditation or yoga, and aim for 7-9 hours of quality sleep per night.
• Monitor your progress: Take photos, measurements, and track your weight every 3 to 4 weeks. If progress stalls, re-evaluate your diet and make any necessary adjustments.

Remember, the keto diet may not be suitable for everyone, and it's always best to consult with your doctor or a dietitian before starting any new diet, especially if you have any health concerns. Additionally, while a high-calorie keto diet can be beneficial for weight loss, it's important to ensure you're meeting your nutritional needs and not exceeding your calorie requirements.

The difference between a standard keto diet and a high-calorie keto diet

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that can lead to weight loss and provide several health benefits. However, there are different variations of the keto diet, including the standard keto diet (SKD) and the less common high-calorie keto diet.

Standard Keto Diet (SKD)

The standard keto diet is a strict and highly specific diet, comprising approximately 70% fat, 20% protein, and only 10% carbohydrates. This equates to consuming fewer than 50 grams of carbohydrates per day, while also moderating protein intake to around 20% of total calories. This diet typically takes two to four days to reach a state of ketosis, where fat becomes the body's main energy source instead of carbohydrates.

High-Calorie Keto Diet

In contrast, a high-calorie keto diet allows for a more flexible approach, with a less restrictive calorie intake. While still adhering to the fundamental principles of the keto diet, this version does not enforce such a stringent limit on calorie consumption.

Comparison

The standard keto diet is the most researched and recommended form of the keto diet. It is highly effective for weight loss and improving health markers, but its strict nature can make it challenging to maintain over the long term. On the other hand, the high-calorie keto diet offers more flexibility and may be easier to sustain. However, it is important to note that the effectiveness of this diet for weight loss and health improvement may vary, and there is limited research available on this specific variation.

Both the standard and high-calorie keto diets can be effective tools for weight loss and improving health. The standard keto diet is more structured and has extensive research supporting its benefits, but it may be more challenging to adhere to. Conversely, the high-calorie keto diet provides more flexibility, which can make it easier to maintain, but its effectiveness may vary, and there is less research available on this specific approach.

The benefits of a high-calorie keto diet

The keto diet is a high-fat, low-carbohydrate eating plan that has been used for centuries to treat specific medical conditions. While it is not suitable for everyone, it can be beneficial for people with obesity or a higher chance of developing metabolic syndrome. Here are some of the key benefits of a high-calorie keto diet:

Weight Loss

A keto diet can be an effective way to lose weight and lower the risk of diseases. Research shows that a keto diet may be as effective for weight loss as a low-fat diet, and in some cases, lead to greater weight loss. This is because the diet is very filling, and people can lose weight without counting calories or tracking food intake. The high-fat content of the diet also leads to a satiating effect and decreased food cravings.

Improved Health Markers

The keto diet can lead to improvements in health parameters associated with carrying excess weight, such as insulin resistance, high blood pressure, and elevated cholesterol and triglyceride levels. It is also extremely effective for lowering insulin levels, especially for people with type 2 diabetes or prediabetes. Additionally, the keto diet can help reduce chronic inflammation, which is linked to metabolic syndrome and various diseases.

Increased Energy

The keto diet can provide a more stable source of energy throughout the day by reducing blood sugar spikes and crashes associated with high-carbohydrate diets. This can lead to improved mental focus and reduced fatigue.

Disease Prevention

The keto diet has been shown to have potential benefits against diabetes, cancer, epilepsy, and Alzheimer's disease. The diet can also promote the loss of body fat, especially unhealthy abdominal fat, which is a risk factor for metabolic disease.

Food Flexibility

While the keto diet does require the elimination of carb-rich foods, it offers a variety of tasty and nutritious meals. It includes meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables. The diet can also be modified to include foods low in saturated fat, such as olive oil, avocado, nuts, seeds, and fatty fish.

Overall Health

The keto diet can lead to a healthier lifestyle by encouraging the consumption of whole, unprocessed foods. It may also help improve sleep quality and reduce stress levels, which are important factors in weight loss and overall health.

Sample meal plans for a high-calorie keto diet

Monday

• Breakfast: Veggie and egg muffins with tomatoes
• Lunch: Chicken salad with olive oil, feta cheese, olives, and a side salad
• Dinner: Salmon with asparagus cooked in butter

Tuesday

• Breakfast: Egg, tomato, basil, and spinach omelet
• Lunch: Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
• Dinner: Cheese-shell tacos with salsa

Wednesday

• Breakfast: Nut milk chia pudding topped with coconut and blackberries
• Lunch: Avocado shrimp salad
• Dinner: Pork chops with Parmesan cheese, broccoli, and salad

Thursday

• Breakfast: Omelet with avocado, salsa, peppers, onion, and spices
• Lunch: A handful of nuts and celery sticks with guacamole and salsa
• Dinner: Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

• Breakfast: Sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
• Lunch: Ground beef lettuce wrap tacos with sliced bell peppers
• Dinner: Loaded cauliflower and mixed veggies

Saturday

• Breakfast: Cream cheese pancakes with blueberries and a side of grilled mushrooms
• Lunch: Zucchini and beet "noodle" salad
• Dinner: White fish cooked in olive oil with kale and toasted pine nuts

Sunday

• Breakfast: Fried eggs with mushrooms
• Lunch: Low-carb sesame chicken and broccoli
• Dinner: Spaghetti squash Bolognese

Frequently asked questions