Keto Weight Gain: Strategies For Healthy Weight Gain

While the keto diet is often associated with weight loss, it can also be used to gain weight in a healthy way. This can be particularly beneficial for those who are underweight or looking to build muscle mass.

To gain weight on a keto diet, it is important to consume more calories than you burn. This can be achieved by increasing your intake of protein and healthy fats, such as avocados, olive oils, dairy products, fatty meats and fishes. It is recommended to aim for a modest caloric surplus of 200-300 additional calories per day.

In addition to dietary changes, incorporating strength training and resistance exercises can help to increase muscle mass and promote weight gain. It is also important to get enough sleep, manage stress, and quit smoking to support healthy weight gain.

By making these adjustments, it is possible to gain weight while still reaping the benefits of the keto diet, such as enhanced mental clarity, increased energy, and reduced inflammation.

Eat more calories than you burn

To gain weight on a keto diet, you need to eat more calories than you burn. This is the fundamental principle of weight gain: if you eat more calories than your body needs, you will probably gain weight.

To gain weight safely and steadily, it is recommended to aim for a modest calorie surplus of 200-300 additional calories per day. This can be achieved by eating more foods with few carbs, such as meats, and increasing your intake of healthy fats and protein.

• Calculate your calorie needs: Determine how many calories your body needs to maintain your current weight. You can use an online calorie calculator to estimate this number, taking into account factors such as your height, weight, age, gender, and activity level. Once you know your maintenance calories, you can aim to consume 200-300 calories above that amount each day to promote weight gain.
• Track your calorie intake: Use a food-tracking app or journal to monitor your daily calorie intake. This will help you see how many more calories you need to consume to gain weight. Make sure to measure your food portions accurately, as most people tend to underestimate their intake.
• Increase your fat intake: Since keto is a low-carb diet, most of your extra calories will come from fat. Aim for healthy fats such as coconut oil, butter, cream, full-fat dairy, olive oil, avocados, and fatty fish like salmon or sardines.
• Eat more protein: While fat is crucial on a keto diet, getting enough protein is also essential for muscle growth and repair. Aim for 0.8-1 gram of protein per pound of body weight. Include protein-rich foods such as poultry, pork, beef, eggs, and fish in your diet.
• Eat more frequently: Instead of eating large meals, spread your calorie intake throughout the day by eating smaller meals and snacks. This can help you increase your overall calorie intake without feeling too full.
• Adjust your macronutrient ratios: On a keto diet, aim for about 60% of your calories from fat, 30% from protein, and 10% from carbs. You can play around with these ratios slightly to increase your calorie intake. For example, you can decrease your fat intake and increase your protein intake while still keeping your carb intake low.
• Be mindful of your portion sizes: Increasing your portion sizes can help you consume more calories. However, be careful not to overeat, as this can lead to digestive issues and weight gain that exceeds your goals.
• Combine with exercise: Incorporating strength training or resistance exercises can help you build muscle mass and increase your overall body weight. Focus on compound exercises such as bench presses, squats, and deadlifts, and aim for 2-3 sessions per week.

Eat more protein

Eating more protein is a great way to gain weight on a keto diet. Here's why:

Protein is a Building Block

Protein is an essential macronutrient with a wide range of functions in the body. It is crucial for muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair, and nails, maintaining the body's pH, and supporting immune function.

The ideal amount of protein intake depends on individual factors such as activity level, age, and health conditions. As a general guideline, aim for 0.8-1 gram of protein per pound of body weight. For those looking to maintain muscle mass while losing weight, a higher protein intake of 1.2-2.0 grams of protein per kilogram of body weight is recommended.

Benefits of Eating More Protein

It Helps With Fat Loss

Increasing protein consumption can be an effective strategy for fat loss on a keto diet. Protein is more satiating than fat, meaning you feel fuller for longer and are less likely to overeat. Additionally, the body uses more energy to burn protein compared to fat, so you're storing fewer calories as fat.

Protein Provides Fewer Calories Than Fat

When you eat fat, your body stores up to 98% of it as calories. In contrast, the body can only store about 75% of the calories from protein because it requires energy to burn and use it as fuel.

Prevent Protein Deficiency

Not consuming enough protein can have serious side effects. A protein deficiency can lead to worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of diseases such as sickle cell disease, acute asthma, and certain cancers.

Best Keto-Friendly Protein Sources

When selecting protein sources, opt for high-quality options like fatty cuts of meat (beef, chicken, pork), poultry, fish, shellfish, organ meats, eggs, full-fat dairy, and vegetarian sources like macadamia nuts, almonds, and nut butter.

In Summary

Eating more protein is a safe and effective way to gain weight on a keto diet. It helps with fat loss, provides fewer calories than fat, and prevents the negative health consequences of protein deficiency. Just remember to choose healthy, keto-friendly protein sources and adjust your intake based on your individual needs and goals.

Eat more healthy fats

Eating more healthy fats is a great way to gain weight on a keto diet. Here are some tips to help you eat more healthy fats:

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy fats and provide a good amount of fibre and essential vitamins and minerals. Avocados and their oil may support heart health, balanced blood sugar, and healthy ageing. Enjoy avocados on their own, make some guacamole, or add them to smoothies and salads. You can also use avocado oil for grilling or steaming vegetables, or as a base for salad dressings and keto-friendly sauces.

Nuts and Seeds

Nuts and seeds are a great way to boost your intake of healthy fats, plant-based protein, and fibre. A higher intake of nuts is associated with a reduced risk of heart disease and certain types of cancer, diabetes, and respiratory illnesses. Try to eat a variety of nuts, such as pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts. You can also eat them as nut butters or add them to smoothies, salads, and soups.

Fatty Fish

Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a keto diet. They are rich in high-quality protein and heart-healthy omega-3 fats. Certain types, like salmon, also provide a good amount of vitamin D, which is important for immune function and bone health. Bake or grill fatty fish and serve it with roasted vegetables, or use canned fish mixed with mayonnaise, herbs, and spices as a dip for veggies.

Olive Oil and Olives

Olives and olive oil are frequently included in many of the world's healthiest diets. They are loaded with heart-healthy fats and contain vitamin E and various plant compounds that can reduce inflammation and your risk of chronic conditions. Use extra virgin olive oil for drizzling over grilled or sautéed veggies, or as a base for dressings and marinades. Olives also make for a convenient snack and can be added to salads or antipasti.

Coconut and Coconut Oil

Coconuts and coconut oil are popular sources of fat on the keto diet as they are a natural source of medium-chain triglycerides (MCTs). MCTs can help ease your transition into ketosis and are more likely to be burned as energy rather than stored as fat. Add unsweetened coconut flakes to smoothies or use full-fat coconut milk for curries or roasting vegetables.

Full-Fat Dairy

Full-fat dairy products like Greek yogurt, butter, and cheese can be included in a keto diet. Greek yogurt provides a good amount of fat and protein, as well as beneficial bacteria that promote healthy digestive function. Butter is also a good option as it is carb-free and mostly made up of fat. Cheese is a great source of protein and calcium, and certain types like cheddar or gouda also provide probiotics.

Do strength training

To build muscle on a keto diet, strength training is essential. While the keto diet is often associated with weight loss, it can also be used to build muscle and increase overall size. Strength training and lifting heavy weights stimulate muscular growth and offer a broad range of benefits for the body.

• Ease into it: In the beginning, your body is adjusting to using fuel other than carbohydrates for energy. Therefore, it is advisable to slow down on your training during the first week or two to avoid overtaxing your system.
• Pay attention to your electrolytes: Some people struggle to maintain their electrolyte levels when starting a keto diet. Ensure you are getting sufficient electrolytes, especially sodium, magnesium, and potassium.
• Create a consistent strength training routine: Aim for three days of heavy training sessions and two lighter days. Within these training sessions, work each muscle group at least twice a week to ensure equal muscle growth.
• Increase weights gradually: Start with light weights to prevent injury and gradually increase the weights as exercises become easier. Increasing the weight will help you continue to build muscle mass and bulk up.
• Focus on compound lifts: To maximise your training sessions, focus on compound lifts that work multiple muscle groups, such as bench presses, push-ups, dips, sit-ups, squats, lunges, and weightlifting.
• Vary your rep count: If your goal is to gain muscle, try a low-rep, high-weight program. For muscle maintenance and endurance, opt for high-rep, low-weight regimens.

Make lifestyle changes

Making lifestyle changes is crucial if you want to gain weight on a keto diet. Here are some detailed tips to help you make those changes:

• Exercise and sleep: While diet is essential, exercise, sleep and stress can also play a significant role in weight gain. Aim for 7-9 hours of quality sleep per night, as this is when your muscles recover and grow. Additionally, try to manage your stress levels, as higher cortisol levels can lead to fat gain rather than lean mass.
• Smoking and caffeine: Quitting smoking and reducing your caffeine intake can help encourage weight gain. Smoking may discourage weight gain, and caffeine may suppress your appetite and increase calorie burning.
• Meal timing: Avoid extended periods of intermittent fasting. Instead, opt for multiple daily meals to help increase your overall calorie intake. A 12-16 hour fast is generally compatible with muscle gain.
• Gut health: Ensure you have a healthy gut to absorb nutrients efficiently. You can eat all the food you want, but if your body isn't absorbing it, you won't gain weight.

Frequently asked questions