Gaining Weight On Keto: Strategies For Success

While the keto diet is often associated with weight loss, it is possible to gain weight while adhering to this diet. This can be a tricky balance to achieve, as the keto diet involves eating low-carb foods, but there are some simple strategies that can help.

Firstly, it is important to consume more calories. This can be done by eating more foods with few carbs, such as meats, and adding around 300-500 extra calories to your diet for modest weight gain. These extra calories should be above what you burn through regular exercise.

Another strategy is to supplement your diet with more protein, which essentially adds more calories. It is recommended to keep protein consumption to around one gram per kilogram of body weight.

In addition to protein, it is important to incorporate more healthy fats into your diet, such as those found in avocados, olive oils, dairy, and fatty meats and fishes.

For those who are interested in bulking up, adding a routine exercise to your day can be beneficial. While you may initially lose weight, you will eventually start to gain, especially if you are building up lean muscle mass through weightlifting and strength training.

To gain weight on keto, it is also recommended to eat more frequently, aiming for three to six meals a day with some snacks in between. This can help to increase your caloric intake and make it easier to stack weight gain strategies.

Overall, gaining weight on keto requires planning and preparation, but it is possible to harness the health benefits of ketosis while also reaching a healthy weight.

Eat more calories than you burn

Eating more calories than you burn is the key principle behind gaining weight on the keto diet. Here are some detailed strategies to help you achieve this:

Calculate Your Caloric Needs

Determine your basal metabolic rate (BMR) using an online calculator, which will estimate how many calories your body needs to maintain its current weight. As an example, you might need around 2,200 calories per day to maintain your weight. To gain weight, you should aim to consume more calories than this number. A modest caloric surplus of 200-300 additional calories per day is generally recommended for healthy and steady weight gain.

Track Your Calorie Intake

Use a food-tracking app or a food journal to monitor your calorie intake throughout the day. This will help you ensure that you are consuming more calories than you burn. Remember that even on a keto diet, a caloric surplus is necessary for weight gain.

Adjust Your Macronutrient Intake

Protein

Consume an adequate amount of protein, which is essential for muscle growth and repair. Aim for 0.8 grams to 1 gram of protein per pound of body weight. For example, if you weigh 150 pounds, aim for 120 grams of protein per day. Include protein-rich foods such as poultry, pork, beef, eggs, and fish in your diet.

Carbohydrates

Keep your net carbohydrate intake under 50 grams per day to stay in ketosis. Focus on low-carb vegetables like cabbage, mushrooms, tomatoes, avocado, broccoli, and spinach. Avoid grains, starchy vegetables, and sugary fruits to maintain a low-carb diet.

Fats

Increase your fat intake to add more calories to your diet. Aim for healthy, high-quality fats found in foods like fatty fish (salmon, sardines), olives, avocados, coconut oil, and eggs. Additionally, incorporate healthy oils like olive oil and avocado oil into your meals.

Increase Meal Frequency

Eat more frequently throughout the day if you struggle to consume a large number of calories in one sitting. Have small, fatty snacks or liquid calories (such as milkshakes) between meals to boost your overall calorie intake.

Eat more protein

Eating more protein is a great way to gain weight on keto. Here are some tips to help you increase your protein intake:

• Determine your protein needs: Aim for 0.8 to 1 gram of protein per pound of body weight. For example, if you weigh 150 pounds, aim for 120 grams of protein per day.
• Choose high-protein foods: Include a variety of protein sources in your diet, such as poultry, pork, beef, eggs, and fish.
• Track your protein intake: Use a food journal or a calorie-tracking app to ensure you're meeting your protein goals.
• Supplement with protein powders: If you struggle to get enough protein from whole food sources, consider adding a keto-friendly protein powder to your diet.
• Be mindful of portion sizes: Don't be afraid to increase your portion sizes, especially when it comes to protein-rich foods.
• Focus on protein-rich snacks: Choose snacks that are high in protein, such as hard-boiled eggs, deli meats, or cheese.
• Plan your meals: Plan your meals ahead of time to ensure you're getting enough protein at each meal.
• Be cautious with protein sources: When choosing protein sources, opt for leaner cuts of meat and low-fat dairy options to reduce your saturated fat intake.

Remember, while increasing your protein intake is essential, make sure to combine it with healthy fats and low-carb vegetables to stay within the keto guidelines and promote overall health.

Eat healthy fats

Eating healthy fats is a crucial component of a keto diet, especially when the goal is to gain weight. Here are some detailed guidelines and tips on incorporating more healthy fats into your keto diet:

Understanding Healthy Fats

Healthy fats are an essential source of energy and play a vital role in maintaining overall health. They are typically found in plant-based foods, such as avocados, nuts, and seeds, as well as fatty fish like salmon and sardines. These foods provide a good balance of monounsaturated and polyunsaturated fats, which are known for their heart-healthy benefits. Additionally, healthy fats are naturally high in calories, making them ideal for weight gain.

Increasing Fat Intake

To gain weight on a keto diet, aim to increase your consumption of healthy fats. This can be done by incorporating more fatty fish, such as salmon and sardines, into your meals. Avocados are another excellent source of healthy fats and can be added to salads, spreads, or eaten as a snack. Nuts and seeds, such as almonds, walnuts, and chia seeds, are also calorie-dense and nutrient-rich, making them a perfect choice for healthy weight gain.

Cooking with Healthy Oils

Using healthy oils, such as olive oil and avocado oil, is an easy way to increase your fat intake. These oils are rich in monounsaturated fats and can be used for cooking, salad dressings, or as a flavourful addition to various dishes. Coconut oil and MCT oil are other healthy options that can be used for high-temperature cooking or added to smoothies and beverages.

Choosing Full-Fat Dairy

Full-fat dairy products like Greek yogurt, cheese, butter, and cream are excellent sources of healthy fats and calories. They can be added to meals or used as ingredients in recipes to increase the fat and calorie content. For example, adding a dollop of cream to your coffee or tea can boost your fat intake.

Prioritising Fatty Cuts of Meat

When selecting meat, opt for fatty cuts such as ribeye steak or chicken thighs. These cuts have a higher fat content, which contributes to increased calorie intake. Additionally, bacon is a keto-friendly option that can be incorporated into various dishes to boost fat and calorie consumption.

Combining with Protein

While the focus is on increasing healthy fats, it is important to maintain a balanced intake of protein. Aim for a moderate protein intake, such as lean proteins like chicken, turkey, and eggs. This combination of healthy fats and moderate protein will support weight gain while keeping you satiated and providing essential nutrients.

Sample Meal Ideas

• Breakfast: Scrambled eggs with cheese, avocado, and a side of keto-friendly bread
• Snack: Macadamia nuts or full-fat Greek yogurt with almond butter
• Lunch: Cobb salad with avocado, bacon, blue cheese, and an olive oil dressing
• Dinner: Ribeye steak with creamed spinach and mashed cauliflower
• Snack: Cheese slices with a handful of walnuts
• Lunch: Grilled chicken thighs with avocado salad and extra virgin olive oil

Remember, when increasing your fat intake, it is important to do so gradually and listen to your body. Everyone's calorie needs are different, so use a calorie calculator to determine your specific requirements for weight gain. Additionally, ensure you are still maintaining a low-carb diet to stay in ketosis.

Do strength training

Strength Training on a Keto Diet

Combining the keto diet with strength training is an effective way to gain weight, particularly muscle. Here are some tips for optimising your strength training while on a keto diet:

Train with Weights

Lifting weights is an essential part of strength training. It breaks down your muscle tissue, which then adapts and grows back bigger and stronger. To gain muscle, try a low-rep, high-weight programme.

Consume Adequate Protein

Protein is made up of amino acids, which are the building blocks of muscle tissue. The amino acids most important for muscle building are branched-chain amino acids (BCAAs) leucine, isoleucine, and valine. Leucine is the most important of these, as it signals muscle growth and repair. Consuming around 1 gram of protein per pound of body weight is ideal.

Calorie Surplus

To gain weight, you need to be consuming more calories than you burn. When trying to build muscle, it is recommended to increase your calorie intake by 15% above your maintenance calories. For example, if your maintenance calories are 2,000 per day, you should eat 2,300 calories per day to build muscle.

Optimise Hormones

Following a sleep, meditation, and workout schedule can help optimise your hormones, which is important for gaining weight.

Drink Water with Unprocessed Salt

Drinking plenty of water with unprocessed salt every day is another important factor in getting the best results from strength training on a keto diet.

Targeted Keto Diet

If you are looking to build muscle, you can try a targeted keto diet. This involves timing your carb intake around your workouts to aid exercise performance. The best time to eat carbs is 30-60 minutes before a strength training workout, focusing on quick-absorbing high GI carbs like hard candies, sports drinks, dried fruits, and maple syrup.

Cyclical Keto Diet

If you are looking to gain mass, you may want to try a cyclical keto diet, which involves scheduling two or three days off keto during the week. This usually involves a day or two of carbo-loading, followed by a day of fasting, and then a return to a strict keto diet.

Make lifestyle changes

Making lifestyle changes is an important aspect of gaining weight on a keto diet. Here are some strategies to support your weight gain goals:

Sleep and Stress Management:

• Get 7-9 hours of quality sleep each night. Sleep plays a vital role in muscle recovery and growth, and insufficient sleep can lead to increased stress levels and negatively impact healthy weight gain.
• Manage your stress levels as stress is catabolic, meaning it breaks down muscle. Find ways to relax and enjoy life, such as socialising with family and friends. Avoid overtraining, as it can contribute to stress.

Meal Timing and Frequency:

• Eat multiple meals throughout the day and avoid extended periods of intermittent fasting. Aim for 3-6 meals daily with snacks in between. This helps increase your overall calorie intake.
• Be mindful of not going too long without eating, as it can lead to a caloric deficit and hinder weight gain.

Gut Health:

Focus on maintaining a healthy gut to ensure optimal nutrient absorption. Consider taking probiotics or consuming fermented foods to support a healthy gut microbiome.

Caffeine and Nicotine:

Reduce your intake of caffeine and nicotine, as they are stimulants that activate the stress response in your body. Opt for non-caffeinated beverages or herbal teas.

Creatine Supplementation:

Consider taking creatine monohydrate, a proven and safe strength supplement. Aim for 5 grams of creatine monohydrate per day to support your muscle gain goals.

Frequently asked questions