Gaining Weight On Keto: Easy Or Not?

While the keto diet is often associated with weight loss, it is possible to gain weight while following this low-carb, high-fat approach. This may be desirable for those who are underweight or looking to build muscle mass. To gain weight on keto, you need to consume more calories than you burn, which can be achieved by increasing your intake of protein and healthy fats while keeping carbohydrate intake low. Strength training and lifestyle factors such as sleep, stress management, and exercise can also support weight gain goals on a keto diet.

How to calculate your calorie intake

To calculate your calorie intake, you can use a keto calculator. These are available online and usually require you to enter your gender, age, height, weight, body fat percentage, and activity level. The keto calculator will then determine your Basal Metabolic Rate (BMR), which is the amount of energy you burn while at rest, and your Total Daily Energy Expenditure (TDEE), the number of calories you burn in 24 hours.

From there, you can calculate how many calories you need to eat to maintain your weight, or to gain or lose weight. For a modest weight gain, you should aim for a caloric surplus of 200-300 additional calories per day. This equates to roughly one pound of weight gain per week.

If you are on a keto diet, your calorie intake will be made up of fat, protein, and a small number of carbohydrates. The keto diet follows a standard macro ratio of 5% or fewer calories from carbohydrates, 70-80% of calories from healthy fats, and 20-30% of calories from protein.

For example, if you are consuming 2,000 calories per day to gain weight, your macro intake will be:

• 25 grams of carbohydrates or fewer
• 156-178 grams of fat
• 100-150 grams of protein

It is important to note that not all calories are created equal. Protein, for instance, is highly satiating and has a high thermic effect, meaning more calories are burned during digestion.

The importance of protein

Protein is an essential macronutrient that plays a crucial role in various bodily functions. It is made up of several smaller units called amino acids, nine of which are "essential," meaning our bodies cannot produce them, and they must be obtained from our diet. Animal proteins, such as meat, poultry, seafood, eggs, and dairy, are considered "complete proteins" as they contain all nine essential amino acids. On the other hand, plant-based proteins like tofu, soy products, nuts, and seeds are also good sources of protein but may contain lower amounts of certain amino acids.

Protein is essential for muscle growth and repair, maintaining healthy skin, hair, nails, bones, and internal organs. It also plays a role in creating hormones and enzymes, such as insulin and growth hormones. Additionally, getting enough protein can help with weight control by reducing appetite and preventing overeating.

When following a keto diet, it is important to ensure adequate protein intake. This is because protein provides the body with the necessary glucose required for important bodily functions, such as fuelling tissues that cannot run on ketones and preventing hypoglycaemia. The recommended protein intake for most people is 1.2 to 2.0 grams per kg of reference body weight. However, this may vary depending on individual factors such as muscle mass, weight loss goals, and physical activity levels.

For those looking to maintain or gain muscle mass while losing weight, a higher protein intake of 1.6 to 3.0 grams per kg of body weight may be beneficial. This is supported by research showing that diets containing 18%-25% protein resulted in greater muscle maintenance than lower protein diets. Additionally, resistance training or weight lifting can further enhance muscle growth and should be incorporated into a weight gain journey.

In summary, protein is crucial for overall health and should not be neglected, especially when following a keto diet. It helps maintain and build muscle mass, supports various bodily functions, and can aid in weight control. Adequate protein intake can be achieved through animal and plant-based sources, depending on individual preferences and requirements.

Carbohydrates and ketosis

The ketogenic (keto) diet is a high-fat, low-carb diet that puts the body into a state of ketosis. Ketosis is when the body burns fat instead of carbohydrates for energy, causing glucose levels to drop and the body to produce ketones. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. Net carbs are calculated by subtracting the amount of fibre and half the sugar alcohol content from the total number of carbs.

According to experts, a person should consume no more than 50 grams of net carbs per day to stay in ketosis. The standard keto diet consists of 70% fat, 20% protein, and 10% carbs. However, there are different types of keto diets, such as the cyclical ketogenic diet and the targeted ketogenic diet, which allow for more carbs on certain days or around high-intensity workouts.

Foods to Eat and Avoid on the Keto Diet

The keto diet excludes a wide range of foods, including wheat-based products, some fruits and vegetables, bread, beans, and legumes. Instead, the diet focuses on high-fat, low-carb foods such as eggs, dairy products, meat, fish, cheese, nuts, and certain oils.

Tips for Staying in Ketosis

• Track your carb intake using an app or food journal.
• Be mindful of hidden carbs in processed foods and sweeteners.
• Focus on eating whole, unprocessed foods to get the full benefit of vitamins and minerals.
• Gradually ease into the diet by cutting out one type of high-carb food at a time.
• Consult a doctor or dietitian before starting the keto diet to ensure it is safe and sustainable for you.

The Benefits of the Keto Diet

The keto diet has been shown to have several health benefits, including increased energy, reduced inflammation, and enhanced mental clarity. It may also aid in weight loss, improve type 2 diabetes, and support heart health by reducing cardiovascular disease risk.

Potential Challenges of the Keto Diet

While the keto diet can be beneficial, it is very restrictive and may be challenging to sustain. It can also cause side effects such as lightheadedness, fatigue, headaches, and constipation due to the reduction in insulin levels and the body's shedding of excess sodium.

Gaining Weight on the Keto Diet

For those looking to gain weight on the keto diet, the key is to consume more calories than you burn. This can be achieved by eating more calorie-dense foods, such as meats, nuts, and healthy fats like avocados and olive oil. It is important to focus on consuming healthy, nutrient-dense foods and avoiding highly processed options. Additionally, incorporating resistance training and strength training exercises can help build muscle mass and increase overall body weight.

Healthy fats

Avocados and Avocado Oil:

Avocados are an excellent source of heart-healthy monounsaturated fatty acids. They also provide fibre and essential vitamins and minerals. Avocado oil has a high smoke point, making it ideal for cooking at high temperatures.

Nuts and Nut Butters:

Nuts and nut butters are great sources of unsaturated fats, plant-based protein, and fibre. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are excellent choices for a keto diet. Just be mindful of the carb content in nuts and choose nut butters without added sugar.

Seeds:

Flax seeds, hemp seeds, and chia seeds are nutrient-dense options that provide healthy fats, fibre, and protein. They also contain various plant compounds that offer additional health benefits.

Olives and Olive Oil:

Olives and olive oil are mainstays of heart-healthy diets. They are loaded with heart-healthy fats and contain vitamin E and anti-inflammatory plant compounds. Extra virgin olive oil is perfect for drizzling over grilled veggies or as a base for salad dressings.

Coconuts and Coconut Oil:

Coconuts and coconut oil are popular on the keto diet due to their natural source of medium-chain triglycerides (MCTs). MCTs are easily absorbed and used by the body and are less likely to be stored as fat. However, coconut oil contains saturated fat, so it's best to consume it in moderation.

Fatty Fish:

Fatty fish like salmon, tuna, anchovies, and sardines are excellent sources of high-quality protein and heart-healthy omega-3 fats. They also provide vitamins and minerals essential for overall health.

Full-Fat Dairy:

Full-Fat dairy products like Greek yogurt, cheese, butter, and heavy cream can be included in the keto diet. They provide healthy fats, protein, and calcium. However, be mindful of the carb content in dairy products and choose unsweetened options.

Eggs:

Eggs are a versatile and nutritious addition to the keto diet. They provide healthy fats, protein, and essential vitamins and antioxidants. Make sure to eat the whole egg to get the full range of nutrients.

When incorporating these healthy fats into your keto diet, it's important to monitor your intake and spread your fat consumption throughout the day. Remember that even on a high-fat diet, excessive consumption of unhealthy fats can have negative health consequences.

Lifestyle changes

• Increase your caloric intake: To gain weight, you need to consume more calories than you burn. Use a calorie calculator to determine your daily caloric needs and aim for a modest surplus of 200-300 additional calories per day.
• Eat more frequently: Instead of intermittent fasting, try eating 3-6 meals per day with snacks in between. This will help you increase your overall caloric intake and make it easier to gain weight.
• Focus on protein and healthy fats: Ensure your diet includes sufficient protein (around 1 gram per pound of body weight) and healthy fats such as avocados, olive oil, fatty fish, nuts, and dairy products.
• Exercise and strength training: Incorporate regular exercise and strength training into your routine. This will help you build muscle mass, which weighs more than fat due to its increased density. Resistance training and weightlifting are particularly effective for increasing lean muscle mass.
• Manage stress and improve sleep: Stress and lack of sleep can negatively impact weight gain. Find ways to reduce stress, such as meditation or yoga, and aim for 7-8 hours of quality sleep per night.
• Quit smoking and reduce caffeine intake: Smoking and excessive caffeine intake may suppress your appetite and make it harder to gain weight. Cutting back on these habits may help encourage weight gain.

Frequently asked questions