There are so many benefits to a ketogenic diet, that’s it’s often hard to keep track of them all. Better energy, mood, focus, skin, and recovery. [1] And of course, weight loss. In fact, this is often the primary reason that most people commit to a ketogenic diet. They see all of the wonderful results that others have and want in on the action. While I myself am a huge fan of keto (I made a meal plan for it, after all), I do acknowledge that it’s by no means the king of all diets and that its applications are far beyond losing extra weight. For one thing, it was initially designed as a therapeutic intervention for the treatment of epilepsy. [2] And second, it simply provides a new primarysource of energy for the body- fat and ketone bodies. Just because you’ve switched from a high-carb, glucose (sugar)-dependent diet over to a high-fat one does not guarantee you’ll be losing weight. As I’ve covered previously, you can, in fact, gainweight from keto. Just like with any diet. Which is actually what I wanted to cover in today’s post. Healthy weight gain and keto. While you could just as easily knock off all the points I wrote in that post, you also do it at the risk of unsustainability and harming your health. Instead, I’d much rather you treat it sensibly with your health in mind. So, if you’re trying to add a healthy amount of weight on a ketogenic diet, then this is your go-to guide from me to you. Are you ready? Then let’s get to it!

#1: Devils in the Details

If you have a specific goal and number in mind, then you’ll need to approach it with equal systematics. For example, if you’re ten pounds underweight, and need X amount of calories per day in order to gain weight, then you’ll need to start tracking your total daily caloric intake. I personally am at a point where I can intuitively nourish myself without having to track a single calorie. But I do suggest for people that are beginners or have specific goals and deadlines to track their calories. Have a journal or calorie-tracking app to help keep you on track. That way, you shouldn’t be shooting in the dark hoping to achieve a target. Perhaps you’ll get a little far, but you’re more likely to receive a few setbacks when you’re just winging things on the fly. Be specific and work specifically.

#2: Slow and Steady

Let me impart a word of caution whenever you’re aiming for body re-composition (i.e., weight gain or loss). Take things slow and steady. We often talk about the pitfalls of extreme dieting, and why they don’t last for very long. The same logic applies to weight gain. If you take a massive leap from barely eating at all to suddenly overstuffing yourself at every meal, you’re not only going to be extremely uncomfortable but you’re also going to struggle to maintain your efforts.
There’s also the risk of developing refeeding syndrome, a very dangerous condition that’s common in undernourished patients transitioning back to normal eating patterns. [3] During RS the body experiences major shifts in electrolyte and fluid balance, which can cause a number of symptoms, including high insulin, hyperglycemia (high blood sugar), fluid retention, hypophosphatemia (a lack of phosphorus), hypomagnesemia (lack of magnesium), acute heart failure, seizures, confusion, fatigue, weakness, neuromuscular imbalances, paralysis, ileus (blockages in the intestinal tract), nausea, and vomiting. In extreme cases, it may even cause a coma or death. [4] However, RS is most likely to occur in patients suffering from anorexia or malnourishment, and I assume that the majority of you that follow me are currently not in this state. If so, I strongly urge you to work with a doctor before self-treating with ANY type of diet to avoid the risk of RS.
Otherwise, be sensible with portion sizes, meal frequency, and calorie intake. Go slow and steady, adding things bit by bit. Instead of tripling or quadrupling your caloric intake overnight, work your way up to it with just a few hundred calories for a few days. You may even need a week in order for your body to adjust. The same with food. If you’re used to eating two meals a day, start with two and a half. Then go to three. If needed, add a snack in between, or increase the sizes of those meals. But be gentle on your body; there’s no need to shock it.

#3: Diet 101

Now let’s get into the nitty-gritty details of your diet. Starting with substitutions. For instance, if you’re only eating lean meats, opt for fattier cuts. Replace egg whites with whole eggs. Instead of snacking on almonds, switch over to macadamia nuts, which are higher in calories and fats while still being low carb. Favor whole, full-fat dairy over skimmed or fat-free. If you drink tea or coffee, consider adding extra cream or oil.
Another not-so-secret weapon for (healthy) weight gain is a shake. This is your time to squeeze as many calories, nutrients, and food into a meal without it being overwhelmingly big. They’ll be filling yet easy to digest. Your shakes should include a combination of higher-calorie foods like avocado, nut butter, oil (MCT, coconut, flax), coconut (meat, milk, flakes; even all three), and most definitely a scoop or two of protein powder. You may even want to add a second shake to your day as a snack or post-workout replenisher.
There are also fat bombs, which are keto-friendly treats that just so happen to include a hefty number of calories. I suggest having a few extra fat bombs for dessert or a snack. (Here’s my recipe for Cinnamon Roll Fat Bombs to help get you started!) If you’re not a fan of fat bombs, include a whole avocado to a meal or snack. (Sprinkle a bit of salt on top and eat it as is, or serve it with sliced tomato, basil and mozzarella cheese for a twist on caprese salad!)
The only thing you’d want to continue monitoring is your carb intake. Just keep it below 30 grams to start while focusing on getting enough fat and protein. Over time, you can play around with carbs and see how your body does well with varying amounts.

#4: Lifestyle

Right off the bat, no matter the goal, you should have the basics of lifestyle nailed to a T. You know the drill- getting enough sleep, managing yourstress, and regular exercise are key. Even when you don’t need to lose weight you should be moving your body. In fact, when it comes to gaining weight, the best forms of exercise include some form of resistance training. You’ve got to ask yourself- do I need to gain fat, muscle, or a little bit of both? Muscle is denserthan fat and comes with a whole host of benefits. You’ll move better, feel better, and weigh better with even just a couple pounds of dynamic muscle to your frame. So, whether it’s through bodyweight alone or equipment like kettlebells and dumbbells, stick mostly to resistance exercises while keeping cardio to a minimum. (If anything, switch it out for walking.)

(For my ZGYM members, you can find a list of strength-based workouts here.)

And one last thing. Try to avoid intermittent fasting while gaining weight on keto. Unless you’re able to get enough calories every day to facilitate healthy weight gain, it’s going to shorten your eating window. Consider looking into it after you’ve reached your goal weight!

There you have it, everyone! Just my two cents on gaining a healthy amount of weight on keto. As long as you’re burning fat and ketones, you can still build muscle or add a few pounds. You just have to approach it with the right mindset and habits to make sustainable. Hope these tips help, and if you’ve got any more questions about keto, then drop a comment below!

Sources:

[1] https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets
[2] https://www.epilepsysociety.org.uk/ketogenic-diet
[3] https://www.hopkinsmedicine.org/gim/_pdf/consult/refeeding_syndrome.pdf
[4] https://www.medicalnewstoday.com/articles/322120.php