Keto Weight Gain: What Foods To Eat And Enjoy

The ketogenic diet is a high-fat, low-carb approach to eating that has gained popularity for its potential benefits for weight loss and blood sugar control. However, some people may want to gain weight while adhering to a ketogenic diet, which can be achieved by increasing calorie intake through healthy, nutrient-dense foods.

To gain weight on a keto diet, focus on consuming high-calorie, nutrient-dense foods such as fatty fish, avocados, full-fat dairy, nuts, seeds, and healthy oils. It is important to maintain a balanced macro ratio, with moderate protein intake and minimal carbs, to stay in ketosis.

In addition to dietary changes, incorporating strength training and making healthy lifestyle choices, such as improving sleep and reducing stress, can support weight gain goals on a keto diet.

Eat more calories than you burn

To gain weight, you need to eat more calories than you burn. This is true whether you're following a keto diet or not. However, the types of food you eat are also important.

On a keto diet, you'll be eating very few carbohydrates and a lot of fat and protein. This means that to gain weight, you'll need to focus on eating calorie-dense foods from these food groups.

• Eat calorie-dense foods: Focus on eating fatty cuts of meat, such as bacon, beef ribs, chicken with skin, pork belly, and sausages. Oily and fatty fish, such as salmon, mackerel, and sardines, are also good choices. These types of fish are rich in omega-3 fats and provide more calories than leaner fish.
• Choose full-fat dairy products: Cheese, cream, butter, milk, and other full-fat dairy products are excellent sources of healthy fats and calories. For example, adding a big piece of cheese to your daily lunch can help you increase your calorie intake.
• Include eggs in your diet: Eggs are a perfect keto food, as they are high in fat and moderate in protein and carbohydrates. A large egg contains about 80 calories, so adding three or four eggs to your daily diet can help you achieve a caloric surplus.
• Snack on nuts and seeds: Nuts and seeds are healthy, high in fat, and low in carbohydrates. A quarter cup of almonds, for example, provides a significant amount of biotin, vitamin E, and copper. You can also try nut butters if you're looking for an easy way to increase your calorie intake.
• Avocados and olives: Although technically fruits, avocados and olives are unique among vegetables in that they are fairly high in healthy fats and low in net carbohydrates. They are also good sources of fibre, which can help you feel full and naturally lower your calorie intake.
• Increase your overall food intake: In addition to choosing calorie-dense foods, you may simply need to eat more food in general. This might include adding an extra meal or snack to your day or increasing the portion sizes of your existing meals.
• Cook with healthy oils: Using extra virgin olive oil, butter, ghee, avocado oil, and coconut oil for cooking is a great way to add more healthy fats to your diet. You can also add an extra pat of butter to your cooked foods or drizzle olive oil over your salad to further increase your calorie intake.
• Consider supplements: Creatine has been proven to be a safe and effective strength supplement. Consuming five grams of creatine monohydrate per day can help support your muscle gain goals.
• Drink your calories: Although not recommended for weight loss, consuming liquid calories can be a useful way to increase your overall calorie intake. Some healthy options include black tea or coffee with heavy cream.

Remember, it's important to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any health concerns or conditions. They can provide personalized advice and ensure that your diet is safe and appropriate for your individual needs.

Eat more protein

Protein is an essential macronutrient with a wide range of functions in the body. It is made up of amino acids, which are the building blocks of new tissues, including muscles, skin, hair, and nails, bones, and internal organs. Additionally, protein is necessary for the creation of key enzymes and hormones and supports healthy immune function.

When following a keto diet, it is recommended to consume between 20 to 30 percent of your calories from protein. This typically translates to a target range of 1.2-2.0 grams of protein per kilogram of body weight, depending on your lifestyle. For example, an individual who lifts heavy weights regularly may require more protein than someone who doesn't engage in resistance training.

To calculate your protein needs, you can use the following formula:

> Protein Range (1.2-2.0 g/kg body weight) = Target Weight (in kg) x Lower End of Range to Target Weight (in kg) x Upper End of Range

It is important to note that this calculation is based on your target weight, not your current weight. If you are overweight, use your target weight to determine your protein needs.

Some individuals may require a higher protein intake, including those looking to maintain muscle mass while losing weight, those at risk of slow wound healing, older adults aiming to stay active and healthy, and individuals with type 2 diabetes or cardiovascular risk factors.

If you are aiming to lose weight, a higher protein intake of 2.4 to 3 grams of protein per kilogram of body weight may be beneficial. This higher intake can help preserve or build lean muscle mass during a caloric deficit.

To ensure you are meeting your protein needs, focus on incorporating a variety of protein-rich foods into your diet. Some keto-friendly options include:

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

In addition to whole foods, you can also consider using protein powders or supplements to help meet your protein goals.

By consuming an adequate amount of protein, you can support muscle maintenance and growth while also experiencing the benefits of a ketogenic diet.

Keep net carbs under 50g a day

To stay on the keto diet, it is important to keep your net carbohydrate intake under 50 grams per day. This is because the keto diet is a low-carb, high-fat diet that aims to keep the body in a state of ketosis, where it burns fat for energy instead of glucose. Here are some tips to keep your net carbs under 50 grams a day:

• Track your carbohydrate intake: Use a food-tracking app or food journal to monitor your carbohydrate intake. This will help you stay within the recommended range of 30 to 50 grams of carbohydrates per day.
• Choose low-carb foods: Opt for low-carb vegetables like cabbage, mushrooms, tomatoes, eggplant, asparagus, broccoli, avocado, olives, spinach, lettuce, kale, and green bell peppers. Avoid grains, starchy fruits, and starchy vegetables.
• Read labels and watch out for hidden carbs: Many vegetables, sauces, and condiments contain hidden carbohydrates. Always read labels and look up the carbohydrate content of foods you are unsure about.
• Limit fruit intake: Keep high-sugar fruits to a minimum. Berries are a good low-carb fruit option.
• Avoid processed foods: Stick to whole, nutrient-dense foods. Processed foods, even if they are keto-friendly, can be high in calories and low in nutrients, which can hinder weight gain.
• Be mindful of portion sizes: Keto-friendly foods like cheese, butter, and bacon should be consumed in moderation. Focus on healthy fats and lean proteins.
• Increase your fat intake: Add high-quality fats to your diet, such as fatty fish (salmon, sardines), olives, avocados, coconut oil, and eggs.
• Eat more frequently: If you get full quickly, try eating smaller meals more frequently throughout the day. Include fatty snacks like boiled eggs, avocado, nuts, and low-carb vegetables.

Increase your fat intake

To gain weight on a keto diet, it is important to focus on increasing your fat intake while still adhering to the diet's low-carbohydrate requirements. Here are some tips to increase your fat intake:

• Consume fatty fish such as salmon, mackerel, and sardines, which are rich in omega-3 fatty acids.
• Avocados are an excellent source of healthy fats and calories, making them ideal for weight gain.
• Choose full-fat dairy products like Greek yogurt, cheese, and butter to add extra fats and calories to your diet.
• Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are nutrient-dense and high in healthy fats.
• Healthy oils like olive oil and avocado oil are perfect for cooking and adding extra calories to your meals.
• Fatty cuts of meat, such as chicken thighs and fatty cuts of beef, will help increase your fat intake while providing essential proteins.
• Consider eating more eggs, as they are high in fat and moderate in protein.

Remember to maintain a balanced diet and monitor your protein intake to ensure you stay within the ketogenic framework.

Eat more often throughout the day

To gain weight on a keto diet, it is important to eat more often throughout the day. This can be challenging, as you may feel too full to eat a lot at once. A good strategy is to eat small, fatty snacks throughout the day to increase your overall calorie intake. You can also get some of your calories from liquids, which may help you feel less full.

• Milkshake with sugar-free ice cream
• Handful of olives
• Sliced avocado
• Boiled eggs
• Cream cheese with a low-carb vegetable, such as raw mushrooms or kale chips
• Asparagus
• Nut butter with flaxseed crackers
• Cheese and olive plate
• Avocado chocolate mousse
• Coconut cream with nuts
• Full-fat Greek yoghurt with peanut butter

In addition to snacks, you can also increase your calorie intake by adding more oils, butter, and fatty cuts of meat to your meals. High-calorie, low-carb snacks such as nuts and cheese can also help boost your calorie intake while keeping your diet within keto parameters.

Frequently asked questions