Hitting Calorie Goals On Keto: A Simple Guide

The ketogenic diet is a popular choice for those looking to lose weight, but it can be challenging to implement. It involves a low-carb, high-fat diet, with about 70% of calories coming from fat, 20-30% from protein, and 5-10% from carbohydrates. This means loading up on foods like avocado, nuts, meats, oils, eggs, and dairy. While it might seem easy to eat 70% of your calories from fat, it can be surprisingly difficult to get enough fat when starting out on the keto diet. This is especially true if you're used to a high-carb diet, as it requires a significant shift in your eating habits and can be challenging to maintain in social settings.

However, getting enough fat is crucial to staying in ketosis and reaping the benefits of the keto diet, such as weight loss and better blood sugar management. Not consuming enough fat can lead to hunger and low energy levels, making the diet less sustainable.

So, how can you ensure you're getting enough calories on the keto diet?

High-calorie keto foods

The keto diet is a high-fat, low-carb diet that can help with weight loss and improving overall health. Eating high-fat, low-carb foods is a great way to reach your target calories without constant snacking. Here are some high-calorie keto foods to help you hit your calorie goals:

Ribeye Steak

Ribeye steak is the fattiest cut of beef, making it the most calorie-dense steak. Most ribeye steaks are about 16 ounces and contain roughly 1600 calories. For extra calories, top your steak with grass-fed butter, olive oil, garlic, and fresh herbs.

Lean Ground Beef

A more affordable alternative to ribeye steak is 80% lean ground beef. It's juicy, flavorful, and perfect for burgers or keto meatballs. Top your burger with bacon, cheese, mayonnaise, or other keto-friendly options.

Wild Fatty Fish

Wild fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids and healthy fats. They are also calorie-dense and a good source of protein.

Nut Butters

Nut butters, such as almond butter, peanut butter, pecan butter, and macadamia nut butter, are high in monounsaturated fat, which supports heart health. They are also nutrient-dense, rich in vitamins and minerals.

Full-Fat Greek Yogurt

Full-fat Greek yogurt is packed with fat, protein, and probiotics. Be sure to check the nutrition label, as some brands have added sugar, making them too high in carbs for keto.

Cheese

Cheese is high in fat and protein, making it a perfect addition to keto meals. Grate parmesan over salads, serve keto cheese dip with vegetables, or make a keto cheeseburger casserole.

Avocados

Avocados are high-fat fruits packed with fiber, antioxidants, and heart-healthy monounsaturated fats. Make keto guacamole and eat it with low-carb veggies or on top of a burger.

Dark Chocolate

Choose dark chocolate with 70% or higher cocoa content, or milk chocolate sweetened with natural keto sweeteners. Dark chocolate is a great source of polyphenols, which enhance brain function and protect your cells from stress.

Butter Coffee

Blend 2 cups of freshly brewed coffee with 2 tablespoons of grass-fed butter and 1 tablespoon of coconut oil or MCT oil for a calorie-rich breakfast option. You can also add extras like cinnamon or vanilla.

How to calculate your keto macros

To calculate your keto macros, you need to determine your basal metabolic rate (BMR), which is the amount of energy you spend per unit of time while resting. This is the number of calories your body burns while doing absolutely nothing. Your BMR is calculated based on your gender, age, height, and weight.

Once you have your BMR, you need to determine your physical activity level (PAL). This measures how much energy you spend daily when you're active.

Next, you combine your BMR and PAL to find your total daily energy expenditure (TDEE), which is the number of calories your body burns in 24 hours.

From there, you can determine your calorie intake goal. If you want to maintain your weight, keep your calorie intake the same as your TDEE. If you want to lose weight, create a calorie deficit, and if you want to gain weight, create a calorie surplus.

Now that you have your calorie intake goal, you can determine your macronutrient ratios. On a keto diet, your macros will typically consist of 5% or fewer calories from carbohydrates, 70-80% of calories from healthy fats, and 20-30% of calories from protein.

To calculate your specific macronutrient needs, multiply your calorie target by each macro percentage and divide the result by the number of calories per macro gram. For example, if you're consuming 2,000 calories per day, your macros would be:

• Carbohydrates: 25 grams or less (2,000 x 0.05 = 100 / 4 = 25)
• Healthy fats: 156-178 grams (2,000 x 0.7 = 1,400 / 9 = 155.5 to 2,000 x 0.8 = 1,600 / 9 = 177.7)
• Protein: 100-150 grams (2,000 x 0.2 = 400 / 4 = 100 to 2,000 x 0.3 = 600 / 4 = 150)

It's important to note that these are general guidelines, and your individual needs may vary. You can use online keto calculators to get more personalized macro targets based on your specific goals, body composition, and activity level.

How to eat more fat on keto

Eating a high-fat, low-carb keto diet can be challenging, but there are some easy ways to increase your fat intake. Here are some tips to help you eat more fat on the keto diet:

Choose Fattier Cuts of Meat

When selecting meat, opt for fattier cuts such as ribeye, chuck roast, and lamb leg. These cuts are keto-friendly and provide a good source of fat. Don't trim the fat off your meat, as it will help you meet your fat macros.

Avocado, Avocado Oil, and Avocado-Based Products

Avocados are a dream food for keto dieters. They are packed with healthy unsaturated fats and are incredibly versatile. You can eat them plain, make guacamole, add them to salads or smoothies, or use them as a veggie dip. Avocado oil is also a great choice for cooking or as a salad dressing.

Cook with Butter and Healthy Oils

Cook your low-carb veggies in butter, coconut oil, or extra-virgin olive oil. These fats will not only add flavour to your food but also help you increase your fat intake. You can also add butter to your coffee or tea for an extra boost of fat.

Full-Fat Dairy

Incorporate full-fat dairy products into your diet, such as cheese, sour cream, and Greek yogurt. Choose full-fat versions of cheese and avoid highly processed varieties. Greek yogurt can be a great addition to your keto diet, but be sure to check the nutrition label to avoid added sugars that may be too high in carbs.

Nuts and Seeds

Stock up on nuts and seeds, such as cashews, walnuts, almonds, pecans, and Brazil nuts. Eat them as a snack, add them to smoothies or salads, or use them to make nut-based spreads like walnut pesto.

Eggs

Eggs are a perfect keto food, with about 65% fat and minimal carbs. Enjoy them in any style, such as hard-boiled, scrambled, or poached, and incorporate them into salads, soups, or snacks.

Fat Bombs

Fat bombs are a tasty and instant way to boost your fat intake. You can make your own keto-friendly fat bombs with ingredients like coconut, chocolate, and nut butter.

Remember, it's important to focus on healthy fats, such as unsaturated fats, and avoid unhealthy sources of fat like artificial trans fats and highly processed meats.

Calorie management strategies

Calorie management is an important aspect of the keto diet, especially if you are aiming to lose weight. Here are some strategies to help you manage your calorie intake while on a keto diet:

Understand Calorie Needs

Firstly, understand your calorie needs. The number of calories you need depends on various factors, including your age, gender, activity level, and weight goals. Use a keto calculator to determine your ideal daily calorie intake based on your personal information. This will give you a breakdown of how many calories you should be consuming from carbohydrates, fats, and protein.

Plan Your Meals

Planning your meals is crucial to staying on track with your calorie goals. Take time each week to plan out your meals and snacks, ensuring they align with your keto macros and daily calorie budget. This makes it easier to manage cravings and hunger pangs and helps you make healthier choices.

Focus on Whole Foods

Prioritize whole, minimally processed foods such as meat, eggs, seafood, nuts, and non-starchy fruits and vegetables. These foods are more nutrient-dense and filling, keeping you satisfied for longer and reducing the risk of overeating.

Cook at Home

Cooking at home gives you greater control over the ingredients and portion sizes in your meals. A study by Cambridge University Press found that individuals who cooked dinner at home more frequently consumed fewer calories, regardless of their weight-loss intentions.

Manage Snacking

Evaluate your snacking habits and make adjustments as needed. If you're sedentary, limit yourself to one snack or none at all. Choose snacks wisely, opting for those high in protein and fiber, such as nuts, seeds, and avocados. Before snacking, ask yourself if you're truly hungry or if you're snacking out of boredom or stress.

Prioritize Protein

Ensure you're consuming moderate amounts of protein at each meal. Protein has a higher thermic effect than carbohydrates and fats, meaning it increases the number of calories your body burns. It also helps you stay full for longer, reducing the likelihood of overeating.

Get Enough Sleep

Sleep plays a crucial role in weight management. Aim for at least seven hours of quality sleep each night. Insufficient sleep is associated with unhealthy eating habits, such as frequent snacking and increased consumption of fast food and sugar.

Be Mindful of Alcohol Intake

Alcohol can contribute to weight gain and increase food cravings. It provides seven calories per gram, adding to your overall calorie intake. If you choose to drink, do so in moderation, and be mindful of your food intake while drinking.

Monitor Progress and Adjust

Finally, regularly monitor your progress and make adjustments as needed. If you find yourself plateauing or not losing weight as expected, re-evaluate your calorie intake, snacking habits, sleep, activity level, and alcohol consumption. Making small changes and trying different strategies will help you stay on track and achieve your weight loss goals.

Keto-friendly snacks

While on the keto diet, it is important to eat foods that are high in protein and fat, but most popular snack foods are heavy in carbs. Here are some keto-friendly snacks that are both delicious and nutritious:

• Mini frittatas or egg muffins: These are easy to prepare and can be customised with your choice of low-carb ingredients.
• Caprese salad skewers: Assemble fresh mozzarella cheese, basil leaves, and cherry tomatoes onto skewers. You can eat them plain or dip them in a mixture of balsamic vinegar and olive oil.
• Caesar salad bites: Make mini cups out of grated Parmesan cheese and fill them with your favourite Caesar salad ingredients.
• Cajun-style shrimp and bell pepper kebabs: Place Cajun-style seasoned shrimp onto skewers, alternating with thick slices of bell pepper. Bake or grill the kebabs until the shrimp is fully cooked.
• Veggie sticks with nut butter: Pair fresh or lightly cooked vegetables with nut butter. Nut butters are high in fat and protein but low in carbs.
• Salmon salad celery boats: Combine cooked salmon and mayonnaise, and stuff the mixture into celery stalks.
• Keto sushi rolls: Use nori seaweed sheets and chopped veggies and fish for filling. You can also add in cream cheese or serve with a spicy peanut sauce.
• Collard green sandwich wraps: Blanch collard greens and fill them with your choice of sandwich ingredients.
• Avocado egg salad: Combine diced, hard-boiled eggs, mashed avocado, and minced red onion.
• Veggie sticks with guacamole: Make your own guacamole by mashing a ripe avocado and mixing it with lime juice, diced red onion, salt, and pepper.
• Bone broth: Bone broths are cooked longer and contain more protein than traditional broths. You can make your own or buy a commercially prepared brand.
• Keto-friendly smoothies: Use coconut, avocado, and nut butter as a base, and add in low-carb fruits and nutrient-dense veggies.
• Mixed nuts: Nuts are full of protein, fat, and fibre. You can buy pre-packaged mixed nuts or make your own mix using your favourite nuts.
• Fermented vegetables: Fermented foods like pickles are linked with healthy digestive function and a reduced risk of diabetes and heart disease. You can ferment almost any type of vegetable at home or buy fermented veggies from the store.
• Olives: Olives are a good source of heart-healthy fats, vitamin E, fibre, and other health-promoting plant compounds.
• Fat bombs: These are low-carb, dessert-style energy bites that satisfy your sweet tooth. They are often made using coconut oil, nut butter, avocado, or cream cheese as the base.
• Buffalo cauliflower bites: Toss chopped cauliflower with buffalo sauce and melted butter, then roast in the oven or an air fryer. Serve with carrot sticks and ranch or blue cheese dressing.
• Flax crackers with cheese: Ground flax seeds are loaded with fibre and omega-3 fats, making them a great base for keto-friendly crackers.
• Coconut or Greek yogurt: Yogurt is a great source of probiotics, which support healthy digestive function. Full-fat, unsweetened Greek yogurt can easily fit into a ketogenic diet.
• Stuffed mushrooms: Stuff button mushroom caps with herbed cream cheese or ground sausage. Alternatively, you can make portobello mushroom caps into mini Margherita pizzas.
• Meatball sliders: Replace the bun with lettuce to make these keto-friendly. Mix your choice of ground meat with eggs, garlic, herbs, and Parmesan cheese, shape into balls, and bake.
• Dill pickle wraps: Wrap dill pickles and cream cheese with a slice of deli meat, such as ham, turkey, or roast beef.
• Raspberries with cottage cheese: Raspberries are relatively low in carbs and can be enjoyed in moderation on a ketogenic diet. Add them to cottage cheese for a boost of fat and protein.
• Zucchini chips: Thinly slice zucchini, toss with olive oil, salt, and pepper, then bake or cook in an air fryer until crispy.
• Deviled eggs with cream cheese: Mix hard-boiled eggs with mayonnaise, mustard, vinegar, salt, and pepper. Add in a scoop of cream cheese to boost the flavour and fat content.
• Homemade fruit leather: Blend your choice of low-carb berries and spread the mixture onto a baking tray. Cook at a low temperature until dehydrated.
• Cauliflower hummus with veggies: Regular hummus is not keto-friendly due to its high carb content. Instead, make a low-carb alternative by blending roasted cauliflower with ingredients like olive oil, tahini, lemon juice, and garlic.
• Stuffed mini bell peppers: Slice mini bell peppers in half lengthwise, remove the seeds, and fill with a scoop of cream cheese and some seasoning. You can also bake them in the oven for a hot snack.
• Keto granola bars: Most store-bought granola bars are high in sugar or carbs, but you can make your own at home with keto-friendly ingredients like nuts, seeds, and unsweetened coconut flakes.
• Tuna cucumber bites: Mix canned tuna with mayonnaise, green onions, salt, pepper, and a drizzle of hot sauce. Add a spoonful to each cucumber slice and garnish with fresh herbs or red pepper flakes.

Frequently asked questions