The ketogenic diet, characterized by high fat, moderate protein, and very low carbohydrate intake, has gained considerable popularity in recent years. While often associated with weight loss, it can also be adapted for healthy weight gain. This article explores how to implement a high-calorie keto diet, providing recipes and guidelines to help you achieve your weight gain goals while staying in ketosis.
Understanding the High-Calorie Keto Diet
A ketogenic diet typically consists of 70% of daily calories from fat, 25% from protein, and 5% from carbohydrates. When carbohydrate intake is decreased, the body changes the way it processes fat. For fats to turn into energy, they need to bind with a compound called oxaloacetate that comes from carbs. When we aren’t eating many carbs, we don’t have enough of that compound to pair with fat. So the liver converts the “extra” fatty acids to ketones - an alternative fuel source the muscles and brain can use. This is ketosis, and it’s why the keto diet can help burn fat.
A high-calorie keto diet involves increasing your daily calorie intake, primarily through healthy fats, while adhering to the ketogenic macronutrient ratio. A high-calorie keto diet consists of a daily calorie intake of roughly 3500 calories. This approach ensures that the body remains in ketosis while providing the necessary energy surplus for weight gain.
Benefits of a High-Calorie Keto Diet for Weight Gain
The primary goal of a high-calorie keto diet is to create a caloric surplus, which is essential for weight gain. This diet can be particularly beneficial for individuals who have difficulty gaining weight due to chronic diseases or other health conditions. Additionally, a keto diet can improve cognitive function in people having difficulty with memory loss.
Key Considerations for a High-Calorie Keto Diet
- Macronutrient Balance: Maintain the correct ratio of fats, proteins, and carbohydrates to stay in ketosis.
- Quality of Fats: Focus on high-quality unsaturated fats such as omega-3s found in salmon and walnuts. Don't avoid saturated fat found in red meats, just make moderation your goal!
- Fiber Intake: Incorporate fiber into your diet to support digestive health. It’s easy to add fiber to shakes and most meals.
- Hydration: Drink plenty of water to support overall health and prevent dehydration.
- Consultation: If you are pregnant, please consult with your doctor or health care team before starting this eating style, as this eating style is not safe for everyone.
High-Calorie Keto Foods to Include in Your Diet
High-Fat Foods
- Avocados: Full of healthy fats and calories.
- Nuts and Seeds: Macadamia nuts, walnuts, sunflower seeds, and pepita seeds are calorie-dense. Nut butters are also particularly nutrient-dense.
- Cheese: High in both fat and protein.
- Healthy Oils: Olive oil, avocado oil, and MCT oil.
- Full-Fat Dairy: Greek yogurt (full-fat), cheese, and butter for added fats and calories.
Protein Sources
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids and protein.
- Lean Proteins: Chicken thighs, turkey, eggs, and fatty cuts of beef.
- Eggs: A versatile and nutrient-rich protein source.
Low-Carb Vegetables
- Leafy Greens: Spinach, kale, and lettuce.
- Cruciferous Vegetables: Broccoli, cauliflower, and cabbage.
- Other Vegetables: Zucchini and peppers.
Sample High-Calorie Keto Meal Plan
Here's a sample Keto meal plan with daily averages of 2791 Calories, 195g protein, 77g fat, and 367g carbs (277g net carbs).
Read also: High-Fiber Diet for Better Health
Day 1
- Breakfast: Butter coffee and eggs.
- Lunch: Keto beef stroganoff.
- Dinner: Cowboy butter steak with sauteed zucchini.
- Snack: Cheese, nuts, and avocados.
Day 2
- Breakfast: Air-fryer egg cups.
- Lunch: Keto chicken parmesan.
- Dinner: Oven baked fresh salmon with smothered cabbage.
- Snack: Full-fat Greek yogurt with berries.
Day 3
- Breakfast: Keto shake.
- Lunch: Philly cheesesteak lettuce wraps.
- Dinner: Air-fryer pork chops with cauliflower stuffing.
- Snack: Macadamia nuts.
Day 4
- Breakfast: Pesto keto cauliflower pizza.
- Lunch: French onion pot roast.
- Dinner: Grilled chicken breasts with a side salad with avocado.
- Snack: Nut butter.
Day 5
- Breakfast: Keto cereal.
- Lunch: Keto beef stew.
- Dinner: Lemon-brown butter salmon.
- Snack: Cheese.
Day 6
- Breakfast: Adaptogenic keto fat bombs.
- Lunch: Cacio E Pepe Egg Noodles.
- Dinner: Keto bacon chicken thighs with garlic cream sauce.
- Snack: Dark chocolate.
Day 7
- Breakfast: Primal keto ice cream.
- Lunch: Feta & Herb-Crusted Salmon.
- Dinner: Air-fryer rotisserie chicken with asparagus.
- Snack: Avocados.
High-Calorie Keto Recipes
1. Cheesy Bacon Ranch Chicken
This recipe combines the flavors of bacon and ranch with chicken.
Ingredients:
- Chicken breasts
- Bacon
- Ranch dressing
- Cheese
Instructions:
- Preheat oven to 375°F (190°C).
- Place chicken breasts in a baking dish.
- Top with bacon and ranch dressing.
- Sprinkle with cheese.
- Bake for 20-25 minutes, or until chicken is cooked through.
2. Cauliflower Fried Rice
A low-carb alternative to traditional fried rice using cauliflower.
Ingredients:
- Cauliflower rice
- Eggs
- Vegetables (carrots, peas, onions)
- Soy sauce or coconut aminos
Instructions:
- Steam or sauté cauliflower rice until tender.
- Scramble eggs and set aside.
- Sauté vegetables until tender.
- Combine cauliflower rice, eggs, and vegetables.
- Stir in soy sauce or coconut aminos.
- Serve hot.
3. Keto Beef Stew
A hearty and comforting stew made keto-friendly.
Ingredients:
- Beef chuck
- Beef broth
- Low-carb vegetables (celery, onions, carrots)
- Tomato paste
- Herbs and spices
Instructions:
- Brown beef chuck in a pot.
- Add beef broth, vegetables, tomato paste, herbs, and spices.
- Simmer for 2-3 hours, or until beef is tender.
- Serve hot.
4. Cowboy Butter Steak
A flavorful steak recipe with a zesty, smoky butter.
Ingredients:
- Bone-in ribeye steak
- Butter
- Garlic
- Herbs and spices
Instructions:
- Sear steak in a pan until browned.
- Baste with cowboy butter (butter mixed with garlic, herbs, and spices).
- Cook until desired doneness.
- Serve hot.
5. Keto Mac & Cheese
A low-carb version of mac & cheese using cauliflower.
Read also: Delicious High-Fiber Smoothie Recipes
Ingredients:
- Cauliflower florets
- Cheese sauce (cheddar, mozzarella)
- Pork rind topping (optional)
Instructions:
- Boil cauliflower until tender.
- Prepare cheese sauce.
- Combine cauliflower and cheese sauce.
- Top with pork rind topping (optional).
- Bake until bubbly and golden brown.
6. Keto "Potato" Salad
A potato-less salad using cauliflower.
Ingredients:
- Cauliflower
- Keto-friendly mayonnaise
- Hard-boiled eggs
- Parsley and pickles
Instructions:
- Boil cauliflower until tender.
- Mix cauliflower with mayonnaise, hard-boiled eggs, parsley, and pickles.
- Serve chilled.
7. Adaptogenic Keto Fat Bombs
A healthy treat with almond butter, coconut oil, and cacao powder.
Ingredients:
- Almond butter
- Coconut oil
- Coconut flour
- Cacao powder
- Collagen
- Chaga mushrooms
Instructions:
- Combine all ingredients in a bowl.
- Form into small balls.
- Refrigerate until firm.
8. Primal Keto Ice Cream
A dairy-free ice cream made with coconut milk and vanilla extract.
Ingredients:
- Coconut milk
- Vanilla extract
- Stevia or erythritol
Instructions:
- Combine all ingredients in a blender.
- Pour into an ice cream maker and churn according to manufacturer's instructions.
- Freeze until firm.
9. Keto Shakes
Shakes are also an easy food to get creative!
- Avocado Shake: Combine avocado, almond milk, protein powder, and spinach for a nutrient-dense shake.
- Nut Butter Shake: Mix nut butter, coconut milk, protein powder, and chia seeds for a filling shake.
- Coconut Cream Shake: Blend coconut cream, MCT oil, protein powder, and berries for a creamy shake.
Tips for Planning High-Calorie Keto Meals
- Meal Prep: Weekly meal prep may feel daunting, but it gets easy when you figure out your go-to foods. Making meals ahead of time like shakes, trail mix, other snacks, soups, stews, and keto veggies are great ways to fill your fridge with foods to grab-and-go.
- Dining Out: Dining out at a restaurant can be difficult to navigate at first. Don’t give up if you slip eating out with friends or family, it’s ok.
- Snacking: Keep high-calorie, keto-friendly snacks on hand to increase your daily calorie intake.
- Use Apps: Play around with meal planning on the app of your choice. MyFitnessPal has a large data base, and you can plan ahead or add meals from previous days. Carb Manager is also a great overall keto app.
Read also: Explore the pros and cons of a high metabolism diet