How do I get enough calories on a low-carb diet?

One intriguing study found that dieters on a low-carb regimen, even when given more calories, often maintained significant weight loss, likely due to reduced hunger. If you're wondering how to get enough calories on a low-carb diet, the key is focusing on energy-dense, satisfying foods that keep you feeling fueled.

Quick Summary

Increase energy on a low-carb plan by focusing on calorie-dense healthy fats, choosing fattier cuts of protein, and strategically using high-fat dairy and liquid calories. Create a meal plan with rich, satisfying foods to meet your daily needs.

Key Points

• Prioritize Healthy Fats: Focus on incorporating high-calorie, low-carb sources like avocados, nuts, seeds, and quality oils into your meals.

• Choose Fattier Proteins: Opt for fatty cuts of meat and fish, such as salmon, ribeye, and chicken thighs with skin, to increase calorie intake easily.

• Utilize Liquid Calories: Use liquid options like low-carb protein shakes with added cream or MCT oil to boost calories without feeling overly full.

• Incorporate Full-Fat Dairy: Add full-fat cheeses, heavy cream, and butter to your cooking and beverages for a significant and tasty calorie bump.

• Strategize Your Snacks: Keep nutrient-dense, high-calorie snacks like cheese, nuts, and dark chocolate readily available to fill in calorie gaps between meals.

• Plan Meals for Energy Density: Meal plan to ensure consistent calorie intake throughout the day by building meals around satisfying, energy-rich ingredients.

Understanding Calorie Density on a Low-Carb Diet

When transitioning to a low-carb diet, many people experience a natural decrease in appetite. This can be a benefit for weight loss but can become a challenge if you need to maintain or gain weight, or simply feel more energized. The solution lies in shifting your focus from high-volume, low-calorie foods to high-calorie, low-carb foods that are dense in nutrients. Carbohydrates offer four calories per gram, while protein provides four and fats offer a concentrated nine calories per gram. By adjusting your macronutrient balance to include more healthy fats and sufficient protein, you can efficiently increase your total calorie intake without relying on carbs.

The Role of Fats and Proteins in Boosting Calories

Healthy Fats: Healthy fats are the cornerstone of a calorie-rich, low-carb diet. They are the most energy-dense macronutrient and are crucial for hormone production, vitamin absorption, and satiety. You should incorporate a variety of fat sources into your daily meals.

• Cooking Oils: Use high-quality oils like olive oil, coconut oil, and avocado oil for cooking and dressing salads. Drizzling extra oil on vegetables or meats can significantly boost calories.
• Avocados: This fruit is packed with monounsaturated fats and fiber. Add it to salads, smoothies, or mash it for a rich, calorie-dense guacamole.
• Nuts and Seeds: Almonds, walnuts, macadamia nuts, chia seeds, and flaxseeds are excellent sources of fat, protein, and fiber. They make for a convenient snack or can be added to salads and toppings.
• Full-Fat Dairy: Heavy cream, butter, and full-fat cheeses are loaded with fat and flavor. Add cream to your coffee, melt cheese on your meals, or cook with butter.

Protein Powerhouses: Protein is vital for muscle maintenance and repair. While lean proteins are great, choosing fattier cuts can help increase your calorie count.

• Fatty Cuts of Meat: Opt for ribeye steak, pork belly, or chicken thighs with the skin on instead of leaner cuts. These options naturally have a higher fat content.
• Fatty Fish: Fish like salmon, mackerel, and sardines are rich in heart-healthy omega-3 fatty acids and are great for boosting calories.
• Eggs: Eggs are incredibly versatile and nutrient-dense. Incorporate multiple eggs into your breakfast, make a frittata, or have hard-boiled eggs as a snack.

Calorie-Dense Low-Carb Foods

Beyond just fats and protein sources, certain whole foods provide a significant number of calories while keeping your carb count low.

• Nut Butters: Almond butter and peanut butter are fantastic options for snacks. Pair with celery sticks or add to a low-carb smoothie.
• Full-Fat Greek Yogurt: Unsweetened, full-fat Greek yogurt is a creamy, protein-rich base that can be topped with nuts and seeds.
• Olives: Olives are a healthy fat source that can be added to salads or eaten as a snack.
• Dark Chocolate: For a delicious, high-calorie treat, choose dark chocolate with a high cocoa percentage (85% or higher).

Comparison of Low-Carb Calorie Sources

Food Item	Calories (approx. per 100g)	Key Macronutrient	Best Use Case
Avocado	160 kcal	Healthy Fats	Salads, smoothies, toppings
Macadamia Nuts	718 kcal	Healthy Fats	Snacking, keto baking
Ribeye Steak	271 kcal	Protein, Fats	Main meal protein source
Olive Oil	884 kcal	Healthy Fats	Cooking, dressings, drizzling
Salmon (Sockeye)	208 kcal	Protein, Omega-3 Fats	Main meal protein source
Heavy Cream	340 kcal	Healthy Fats	Sauces, coffee, desserts
Butter	717 kcal	Healthy Fats	Cooking, spreading

Practical Strategies for Increasing Calorie Intake

To ensure you meet your daily calorie goals, integrate these strategies into your routine:

1. Increase Meal Frequency: Instead of three large meals, try eating four or five smaller, more frequent meals. This can make it easier to consume enough calories throughout the day.
2. Use Liquid Calories: When chewing feels like too much effort, liquid calories can be a lifesaver. Low-carb protein shakes with added MCT oil, avocado, or heavy cream are an easy way to pack in calories without feeling overly stuffed.
3. Add Fats to Everything: This is a simple but effective rule. Add a knob of butter to your steamed vegetables, a spoonful of olive oil to your salad dressing, or some heavy cream to your soup or coffee.
4. Snack Strategically: Keep high-calorie, low-carb snacks on hand. Nuts, cheese cubes, or beef jerky can provide a quick and easy calorie boost between meals.

For a deeper dive into adjusting your fat intake, especially on a ketogenic or very low-carb diet, sources like Diet Doctor offer valuable insights. This platform provides detailed guides and recipes to help you navigate your dietary choices effectively.

Meal Planning for Higher Calories

Effective meal planning is essential to consistently meet your calorie needs. Planning your meals and snacks in advance helps prevent you from falling short on calories.

• Breakfast: Start the day strong with a high-calorie breakfast. Scrambled eggs cooked in butter with cheese and avocado slices is a great option.
• Lunch: Pack a salad with plenty of added fats. Think grilled chicken, salmon, or steak over leafy greens with a generous drizzle of olive oil, topped with nuts and feta cheese.
• Dinner: End the day with a satisfying, high-calorie dinner. Consider baked salmon with a creamy dill sauce and roasted Brussels sprouts cooked in olive oil.

Conclusion

Getting enough calories on a low-carb diet is entirely achievable by making smart food choices that prioritize healthy fats and proteins. By incorporating energy-dense foods like avocados, fatty fish, nuts, and full-fat dairy, and by using simple strategies like adding extra fats to your meals, you can maintain your energy levels and meet your nutritional goals. Planning is key, and with a little effort, you can create delicious, satisfying meals that keep you properly fueled without relying on carbohydrates. Experiment with different high-calorie, low-carb foods to discover what you enjoy most while supporting your overall health and well-being.

Frequently Asked Questions

What are some of the highest-calorie low-carb foods?

Some of the highest-calorie low-carb foods include macadamia nuts, almonds, walnuts, avocados, olive oil, coconut oil, fatty cuts of meat like ribeye steak, fatty fish like salmon, butter, and heavy cream.

Can I gain weight on a low-carb diet?

Yes, you can gain weight on a low-carb diet by ensuring you are in a calorie surplus. This is achieved by consuming more energy-dense foods, like healthy fats and fatty proteins, than your body burns.

How can I tell if I'm not eating enough calories on a low-carb diet?

Signs you may not be eating enough calories include persistent fatigue, weakness, excessive weight loss, irritability, and feeling cold more often. Monitoring your energy levels is a good indicator.

What are some easy ways to add extra fat to my meals?

Simple ways to add extra fat include drizzling olive oil over cooked vegetables and salads, adding a tablespoon of butter to your main dish, and incorporating full-fat cheese or avocado into your meals.

Are liquid calories a good option on a low-carb diet?

Yes, for those who struggle with satiety, liquid calories from low-carb shakes with ingredients like heavy cream, nut butters, or coconut oil can be an effective way to boost total intake without feeling uncomfortably full.

What's a good low-carb snack for increasing calories?

Excellent high-calorie, low-carb snacks include a handful of nuts (like almonds or macadamia nuts), cheese cubes, or celery sticks with nut butter.

Should I focus on more protein or more fat to increase calories?

For increasing calories, focusing on healthy fats is the most efficient method since they provide nine calories per gram, more than double the four calories per gram from protein. However, both are important for overall nutrition and satiety.