Keto Calorie Boost: Strategies For Increasing Your Daily Intake

The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis, where it burns fat for energy. While it is a popular weight-loss method, it requires a consistent intake of the right foods and can be challenging to implement. One common mistake is not consuming enough fats, as people are often used to fearing this macronutrient.

To add calories to a keto diet, it is important to focus on healthy fats and high-calorie foods. This can include adding extra olive or canola oil when cooking, snacking on nuts, using natural peanut butter, adding avocados to meals, and choosing fatty cuts of meat and fish. Additionally, full-fat dairy products, such as cheese and cream, can be a good source of calories. It is also important to remember that calorie counting is inherently flawed, and it is more important to focus on the quality of the food rather than solely the quantity.

Eat fatty cuts of meat, fish, and poultry with skin on

Eating fatty cuts of meat, fish, and poultry with the skin on is a great way to add calories when on a keto diet. This is because the keto diet is a low-carb, high-fat diet, so eating fatty foods is essential to staying in ketosis.

Meat plays a starring role in most versions of the keto diet. Our bodies are primed to thrive on meat, and keto-friendly meats are loaded with nourishing saturated fats and monounsaturated fats. Choosing the fattiest cuts of meat will provide your body with the near-perfect ratio for the ketogenic diet.

When selecting meat, it is best to look for cuts that fit within these basic keto macronutrient ranges:

70-80% of calories from fat

15-30% of calories from protein

0-10% of calories from carbohydrates

Beef is a great option, as it is a nutrient powerhouse, providing copious amounts of essential B vitamins, along with meat-specific compounds like carnitine, taurine, and carnosine, which have anti-aging, anti-cancer, and vitality-boosting benefits. When selecting your keto beef, look for pasture-raised, grass-fed, and regenerative farmed meat when available.

Pork is another good option, as it is loaded with healthy fats and proteins, and offers robust amounts of energizing B vitamins, along with rare micronutrients like choline and selenium. Pork belly and ribs are good choices, as they contain more fat per serving than bacon.

Chicken is also keto-friendly, especially the fattier, darker meat. When cooked bone-in and skin-on, chicken thighs can yield a fatty broth that can be used to make gravy.

In addition to poultry, fatty fish is a good source of protein, healthy omega 3s, and B vitamins. Salmon, sardines, and other fatty fish have high amounts of omega-3 fats, which have lower insulin levels, making them great for people with increased insulin sensitivity.

When choosing keto-friendly meats, it is important to opt for unprocessed meat and combine it with other keto foods.

Choose high-calorie keto snacks

When following a keto diet, it's important to remember that it's not just about reducing your carb intake but also about increasing your fat intake. This means that when choosing snacks, you should opt for those that are high in fat and low in carbs. Here are some ideas for high-calorie keto snacks:

• Macadamia nuts: These nuts have the highest fat content among all nuts and are also a good source of fibre. They are easy to carry around and don't need refrigeration, making them a convenient snack option.
• Pecans: Pecans are another great choice for keto snacking as they are high in fat and protein. They also provide magnesium, which is important for muscle and nerve function, bone health, and blood sugar control.
• Avocados: Avocados are a good source of healthy monounsaturated fats, which can help lower your risk of heart disease and stroke. Try drizzling avocado with olive oil and lemon juice, and sprinkling some sea salt on top for a tasty snack.
• Meat-and-cheese roll-ups: Roll up some deli meat, such as turkey breast, with a slice of cheese and lettuce, and squeeze some mustard inside for a tasty, ultra-low-carb snack.
• Olives: Olives are rich in healthy monounsaturated fats and antioxidants, and they're also low in calories and carbs. However, keep in mind that they can be high in sodium.
• Hard-boiled eggs: Eggs are a great source of good fats and protein, and they have a low energy-to-nutrient-density ratio. Keep some hard-boiled eggs in your fridge for a quick and nutritious snack.
• Full-fat cheese: Cheese is a classic keto snack option. Go for full-fat varieties such as cheddar, mozzarella, or feta, and choose string cheese or wedges for a snack that's easy to eat on the go.
• Beef jerky: Beef jerky is a convenient, portable snack option that fits the keto diet. Just be sure to check the ingredient list and avoid options with added sugars.
• Guacamole: Guacamole is a healthy, portable keto snack. Avocados, the main ingredient in guacamole, are loaded with fat and fibre. You can buy pre-made guacamole or make your own by mashing an avocado and mixing it with lime juice, red onion, and salt and pepper.
• Keto fat bombs: Fat bombs are low-carb, dessert-style energy bites that can satisfy your sweet tooth while keeping you in ketosis. They are often made with a base of coconut oil, nut butter, avocado, or cream cheese, and you can add other ingredients to create different flavour profiles.

Add fats to your coffee or tea

Coffee and tea are 100% keto-friendly, and you can make them even more so by adding fats to them. This can be a tasty way to get quality fats into your diet, especially if you're doing a ketogenic or cyclical fast and avoiding carbs and protein in the morning to help normalise insulin and blood sugar.

A cup of coffee or tea infused with grass-fed butter, coconut oil, and even a little grass-fed heavy cream can be a great way to get fats into your diet. You can also add a teaspoon of full-fat coconut milk or coconut oil if you're looking for a dairy-free option.

If you're looking for a more precise recipe, try this one:

Ingredients:

• 4 cups hot French-pressed coffee from hand-roasted, fair-trade, organic beans
• 1-4 tablespoons high-quality fat, like grass-fed cream, butter, ghee, coconut milk, or coconut oil

Instructions:

• Boil purified water.
• Coarsely grind roasted coffee beans, and add to French Press. Pour hot water over the top. Stir with a wooden spoon.
• Steep for 3-5 minutes, then press down on the top of the French Press.
• Meanwhile, pour hot water into your mug to warm it up. Empty the hot water from the mug, and pour in the coffee.
• Add any add-ins you're using, like cream, butter, coconut oil, and/or vanilla bean or other spices.
• Using a handheld milk frother, skim along the mixture just below the surface. The frother will whip air into the coffee mixture, and a nice froth will begin to form on the top. Fully immerse the frother a couple of times just to mix everything up underneath. Alternatively, add ingredients to your blender and blend.

If you're more of a tea drinker, you can make a keto-friendly tea with the following recipe:

Ingredients:

• 8 ounces hot herbal tea of choice (or green tea, chai tea, or black tea)
• 2 tablespoons grass-fed butter or ghee
• 1 scoop MCT oil powder

Instructions:

Steep tea bags for as long as directed, then add all ingredients to a high-speed blender and mix on high until frothy (about 20-30 seconds); alternatively, use a milk frother to mix.

Top meals with oil, dressing, sauces, or butter

Adding oils, dressings, sauces, and butter to your meals is a great way to increase your calorie intake on a keto diet. Here are some ideas for meals that incorporate these calorie-dense ingredients:

• Salads with Keto-Friendly Dressings: Salads are a great option on a keto diet, and you can easily add extra calories by using a tasty, high-fat dressing. Try a classic Caesar dressing made with olive oil, mayonnaise, Parmesan cheese, and lemon juice. Or, get creative with a wasabi-cucumber-avocado dressing or a raspberry-tarragon dressing. Just be sure to avoid store-bought dressings, which often contain hidden sugars and carbohydrates.
• Veggies with Butter or Oil: Non-starchy vegetables like broccoli, cauliflower, steamed veggies, and grilled veggies are excellent side dishes on a keto diet. Boost the flavor and calorie count by drizzling with butter or olive oil. You can also try avocado oil or coconut oil for a change.
• Meats with Sauces and Dips: Keto-friendly meats like steak, baby back ribs, and chicken can be taken to the next level with the right sauce or dip. Try a savory rub or a simple mix of salt, pepper, and garlic for your steak. For ribs, a sugar-free BBQ sauce is a great option. If you're grilling chicken, brush on some butter or dip it in a mustard-based sauce for extra flavor and calories.
• Eggs with Oil or Butter: Eggs are a versatile and nutritious option on a keto diet. Increase the calorie count by cooking them in butter or a generous amount of olive oil. You can also make an egg salad with mayonnaise to boost the fat content.
• Cheese with Oils and Nuts: Cheese is another keto-friendly food that pairs well with oils and nuts. Drizzle olive oil over slices of cheese or melt cheese over roasted veggies drizzled with oil. For a tasty snack, try cheese slices with nuts or a nut-based spread like walnut pesto.

Remember, when choosing oils, it's best to opt for natural, traditional oils like olive oil, coconut oil, avocado oil, or butter over highly processed vegetable and seed oils.

Eat full-fat ingredients

Eating whole, full-fat ingredients is a great way to add calories to your keto diet. Here are some tips to incorporate more full-fat ingredients into your meals:

• Embrace Full-Fat Dairy: Say goodbye to low-fat and fat-free dairy products. Opt for whole, full-fat options such as cream, sour cream, crème fraiche, and full-fat yogurt. These products add flavour and texture to your meals while boosting your calorie intake.
• Choose Fatty Cuts of Meat: Include fatty cuts of meat in your diet, such as salmon and sardines, which are rich in healthy fats. These cuts tend to be more flavourful and tender than their leaner counterparts.
• Avocado Admiration: Avocados are a fantastic source of healthy fats and can be added to various dishes. Slice them onto sandwiches or salads, or use them as a topping for eggs or meat.
• Egg-cellent Choice: Eggs are a versatile and nutritious option. Cook your eggs in butter or other natural fats to add extra flavour and calories.
• Nutty Delights: Nuts are a great way to add texture and flavour to your meals, as well as increase your fat intake. Sprinkle nuts over salads, stir-fries, or yogurt, or simply enjoy them as a snack.
• Cheesy Goodness: Cheese is a simple and tasty way to add fat to your meals. Use it as a topping, an appetizer, or a dessert. A big piece of cheese can easily boost the calorie content of your lunch.
• Oily Options: When cooking, use oils such as extra virgin olive oil or extra virgin avocado oil. These oils not only enhance the flavour of your food but also provide a healthy dose of fat.
• Fat-Forward Cooking: Cook your vegetables, meat, fish, and eggs in natural fats like butter. You can also experiment with different fats to create new flavour profiles, such as using peanut oil and sesame oil for an Asian-inspired dish.
• Dairy-Based Sauces: Incorporate dairy-based sauces into your meals, such as sour cream, mayonnaise, or Hollandaise sauce. These sauces add a creamy texture and a boost of fat to your dishes.
• Full-Fat Snacking: If you're feeling hungry between meals, opt for snacks that combine protein and fat. Hard-boiled eggs, cheese, and nuts are all great choices to tide you over until your next meal.

Remember, while adding full-fat ingredients is essential to meeting your calorie needs on a keto diet, it's important not to overdo it. Listen to your body, and aim for a balance that supports your health and weight loss goals.

Frequently asked questions