Increasing Calorie Intake While On Keto: Strategies For Success

The keto diet is a low-carb, high-fat eating plan that shifts the body's energy source from carbohydrates to fats. By significantly reducing carbs, the body enters a state called ketosis, where it burns fat for fuel. While the keto diet can be effective for weight loss, it's important to monitor your calorie intake to ensure you're getting enough. This is especially true if you're trying to gain weight or build muscle while on the keto diet. To increase your calorie intake on keto, focus on consuming more healthy fats, such as avocado, olive oil, nuts, seeds, and fatty fish like salmon and tuna. You can also include full-fat dairy products, eggs, and meat. Aim for a modest caloric surplus of 200-300 additional calories per day and make sure to get enough protein, as this is crucial for muscle growth and repair.

Eat more healthy fats, like avocado, olive oil, and nuts

Avocados, olive oil, and nuts are great sources of healthy fats, which are essential to the keto diet. On a keto diet, 70-80% of your calories should come from healthy fats. These foods can help you reach your calorie intake goal and are also packed with other nutrients.

Avocados are very keto-friendly, with high fat and low net carbs. One whole avocado contains 12.8 grams of total carbs, but only 2.8 grams of net carbs. This makes avocados one of the best fruits you can eat while on the keto diet. Avocado oil is also a great option, with zero total carbs per serving and a high smoke point, making it suitable for various dishes.

Olive oil is another excellent healthy fat option for keto. It has no carbs and is 100% fat. Olive oil is a healthier alternative to some of the more common keto fats, such as coconut oil, butter, and lard. It's easy to incorporate into your meals, as you can drizzle it on top or even consume it by the spoonful. Olive oil also has antioxidants, which can help you absorb the nutrients from the small amount of vegetables that are allowed on the keto diet.

Nuts are also a great source of healthy fats and are very versatile. You can eat them as a quick and easy snack or add them to salads, shakes, desserts, and other recipes. Some nuts can also be processed into keto-friendly milks, spreads, and flours. When choosing nuts, look for those that are low in net carbs (total carbs minus fibre) and high in healthy fats. Some of the best nuts for keto include pecans, Brazil nuts, macadamia nuts, walnuts, almonds, and hazelnuts. These nuts are not only high in healthy fats but also provide additional nutrients like protein, fibre, vitamins, and minerals.

Consume more protein, e.g. meat, fish, and eggs

Consuming more protein is a great way to increase your calorie intake while on a keto diet. Protein is one of the three macronutrients that provide calories and is essential for several bodily functions. These include:

• Muscle repair and growth
• Maintaining healthy skin, hair, nails, and bones
• Creation of hormones and enzymes
• Supporting immune function

When it comes to increasing your protein intake on a keto diet, it's important to aim for a range of 1.2 to 2.0 grams of protein per kilogram of body weight. This range can vary depending on your lifestyle and activity level. For example, males who engage in heavy weight lifting may want to aim for the higher end of the range, while smaller females who don't lift weights may be better off at the lower end.

So, what are some high-protein foods that you can incorporate into your keto diet? Here are some excellent options:

• Meats: Beef, chicken, pork, fish/shellfish, etc.
• Eggs: Chicken eggs, quail eggs, duck eggs
• Dairy: Cheese, plain Greek yogurt, cottage cheese
• Nuts and seeds: Peanuts, hazelnuts, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, sesame seeds
• Protein supplements: Protein powders, protein shakes

When incorporating these foods into your diet, it's important to spread your protein intake evenly throughout the day. This is because protein is very filling, and it can be challenging to meet your daily goal if you try to consume it all in one meal.

Additionally, keep in mind that nuts, seeds, and cheese can be great for boosting your protein intake, but they are also high in calories. So, if you're trying to lose weight, it's best not to rely on these as your primary protein sources. Instead, focus on leaner protein sources like meat, poultry, and fish.

By incorporating a variety of high-protein foods into your diet and ensuring you're getting enough protein each day, you'll be well on your way to increasing your calorie intake while following a keto diet.

Try bulletproof coffee

Bulletproof coffee is a blend of high-quality coffee, MCT oil, and grass-fed ghee (or butter). It offers increased fullness, weight management support, and cognitive function enhancement. It is a popular drink among those following a ketogenic diet.

Sustained Energy and Increased Satiety

Bulletproof coffee combines the energizing effects of coffee with the satiating properties of quality fats. The MCT oil in bulletproof coffee is rapidly metabolized by the body, providing a quick and accessible source of energy. It also increases feelings of fullness and supports weight management. The grass-fed ghee or butter adds a rich, creamy texture and contributes to the taste profile of the drink.

Cognitive Function Support

The combination of coffee and high-quality fats in bulletproof coffee can enhance cognitive function and improve focus. The caffeine content in coffee provides a temporary boost in alertness and focus. Additionally, MCT oil has been shown to cross the blood-brain barrier, providing a direct fuel source for brain cells and supporting cognitive function.

Easy to Make

Making bulletproof coffee is simple and only requires a few ingredients. You can brew your coffee using your preferred method and then blend it with butter or ghee and MCT oil. You can also adjust the amounts of butter or ghee and MCT oil to find what works best for you.

Taste and Versatility

Bulletproof coffee has a delicious and creamy taste that can be a great way to start your day, especially if you are on a keto diet. You can also experiment with different additives to find your favorite variations. Some popular options include cinnamon, cocoa powder, stevia drops, and sugar-free syrups.

Weight Loss Support

The healthy fats in bulletproof coffee can help keep you full and satiated for longer, making it easier to manage your appetite and calorie intake. Additionally, the caffeine in the coffee can give you an overall boost to attack the day.

In conclusion, bulletproof coffee can be a delicious and nutritious addition to your keto diet. It offers sustained energy, increased satiety, and cognitive function support. However, it is important to consume it in moderation and be mindful of your overall calorie intake, especially if you are using it as a meal replacement.

Eat full-fat dairy

Dairy products are allowed on the keto diet, but there are some things to keep in mind.

Firstly, not all dairy is created equal. Some dairy products are loaded with carbs, while others provide the protein and fat needed to stay in ketosis. For example, whole milk has 12 grams of carbs per cup, and low-fat or skim milk has even more. Thus, it is recommended to opt for full-fat dairy products.

Secondly, dairy can be tough for some people to digest, causing unwanted side effects such as stomach upsets, bloating, sinus issues, acne, and joint pain. Pasteurized milk, in particular, lacks the good bacteria that can aid in digestion. Therefore, it is advisable to choose organic, raw, full-fat options instead of anything marked fat-free or reduced fat.

• Organic, grass-fed butter: Butter is a delicious way to boost your fat intake, offering 12 grams of fat for zero carbs in a single tablespoon serving.
• Ghee: Ghee is clarified butter, with the water and milk solids removed, leaving pure butterfat. It has 2 grams more total fat than butter and an extra 25 calories, with still zero carbs. Ghee also contains 25% more short-chain and medium-chain triglycerides (MCTs), which are easily digestible and readily available energy sources.
• Heavy whipping cream: This can be used in coffee or added to recipes to create a creamy texture.
• Fermented yogurts, Greek yogurt, and kefir: Fermented foods can be keto-friendly, as the bacteria or yeast feed on the sugary carbs, reducing the amount of sugar in the final product. However, many varieties are packed with added sugars, so it is important to read labels carefully. Look for unflavored, full-fat options.
• Sour cream: Full-fat sour cream has almost zero carbs, making it a better option than Greek yogurt. It can be used in dips, sauces, or as a condiment.
• Cheese: Most cheeses have very few carbs, especially aged options like blue cheese, gouda, or parmesan. Hard or semi-hard cheeses, such as Swiss, Colby, and provolone, also tend to be lower in carbs. Some soft cheeses that are keto-friendly include whole mozzarella, brie, muenster, and Monterey Jack. Cream cheese, cottage cheese, mascarpone, and creme fraiche are also good options.

Remember, while full-fat dairy can be a great way to increase your calorie intake on keto, it should be consumed in moderation. Dairy is high in calories, and it is easy to go overboard, ruining your calorie and macro goals. Additionally, dairy is a highly processed food, so it is best to choose organic, grass-fed options whenever possible to avoid harmful hormones, bacteria, and antibiotics.

Focus on calorie-dense foods

To increase your calorie intake on a keto diet, it's important to focus on consuming calorie-dense foods that align with the macronutrient distribution of the ketogenic diet. Here are some detailed suggestions on how to do this:

Fats:

The keto diet is characterised by a high-fat intake, typically comprising 60% to 70% or more of your total calories. To increase your calorie intake, focus on healthy fats, such as those found in fatty fish (like salmon, mackerel, and sardines), avocados, olive oil, coconut oil, nuts (like almonds, macadamia nuts, and walnuts), seeds, and full-fat dairy products. These foods are rich in monounsaturated and polyunsaturated fats, which have been linked to improved heart and brain health. Additionally, consider adding a pat of butter or a drizzle of oil to your cooking for an extra boost of healthy fats.

Proteins:

While fat is the primary source of calories on a keto diet, protein is also essential and typically makes up around 20-30% of your calorie intake. To increase your protein consumption, opt for meat, poultry, fish, and seafood, as well as eggs and dairy products. Aim for protein sources that are also rich in healthy fats, such as salmon or full-fat dairy. If you're a vegetarian or vegan, include tofu, legumes, nuts, and seeds in your diet.

Carbohydrates:

Although carbohydrates are limited on a keto diet, comprising only about 5-10% of your total calories, you can still include some calorie-dense options. Focus on low-carb, nutrient-dense vegetables like spinach, kale, zucchini, broccoli, and cauliflower. Additionally, avocados, berries, and nuts can provide a combination of healthy fats and carbohydrates. Just remember to keep your total carbohydrate intake within the recommended range for ketosis.

Meal Timing and Frequency:

To ensure you're consuming enough calories, it's important to eat multiple meals throughout the day. Aim for three square meals and a couple of calorie-dense snacks. If you're struggling to eat enough at mealtimes, try adding extra fat sources, such as a fried egg or cheese, to your dishes. For example, you could add cheese and avocado to a salad or include a fried egg with your avocado toast.

Supplements:

If you're still struggling to meet your calorie goals, consider adding supplements to your diet. Whey protein, for instance, is an effective way to boost your protein intake, and it has muscle-building properties. Additionally, consider adding a creatine supplement, as it has been proven to support muscle gain.

Remember, when increasing your calorie intake on a keto diet, it's important to maintain the distribution of macronutrients (high fat, moderate protein, low carb) to ensure you stay in ketosis and reap the full benefits of the diet.

Frequently asked questions