How to get my calories up on keto?
Replies
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nuts have a lot of calories, or spoonful of peanut butter is another quick calorie fix. Boil a bunch of eggs and keep them in your fridge for a good snack. cook all your meats in butter.0
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Do you have to stay strictly keto? Could you consider a more moderate low-carb diet and add some carbs back in? After trying keto successfully but not loving some of the side effects, I found that staying under 70-100g of carbs a day keeps my cravings under control, and still lets me drop weight if I want to.5
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A few things you can try. Aim for the fattiest cuts of meat and ground beef. So dark meat chicken with skin, ribeyes, 80/20 beef of fattier if you can. Top those meats in butters, cream sauce, oils or cheese.
You could try fat bombs. I personally haven't found any good ones but some people like them.
Increasing meal frequency can often increase hunger.
Ultimately, at your current weight, i wouldn't overly stress too much. Getting out of the diabetic range is the first key step. But overall, aiming for 1% bw per week loss is a good pace.3 -
I didnt see it, but did you say how much protein you are getting? Ideally, most women while losing fat or gaining muscle should aim for about 100 g of protein. That's about 400 calories, and should be about 33% of your total calories if only eating 1200 calories.
If you are not getting that, I would aim for more protein first.
Otherwise if you just want more calories I would,add cheese, nuts, seeds to food, and more cream to coffee. Condiments like mayo can be used more. Snacks of olives or coconut are great. One avocado a day is yummy.
Or just go with slightly bigger portions. 3 eggs instead of 2. A 6 oz. steak instead of 4 oz. Stuff like that.
Congrats on your success so far!0 -
soliver1999 wrote: »soliver1999 wrote: »kshama2001 wrote: »soliver1999 wrote: »So I recently went on the keto diet about a month ago and I’ve already lost 30 pounds. I’ve noticed recently that Im not eating enough. My Fitbit is telling me I burn 3,000-4,000 calories a day but I’m only consuming around 1200. Ever since I cut sugar and carbs out of my diet though, I’m just not hungry. I eat 2-3 meals a day but I’ve only been eating when hungry. Any suggestions on super low carb but calorie dense foods to try?
In general, losing 30 pounds in a month is way too fast. However, if you lost a lot of that in the first week, toss that number out and let us know what your weekly average weight loss was after that.
Also, how may pounds do you have to lose to reach your goal weight?
If you are not already hitting 20% protein, start with focusing on upping that. The calories in fattier cuts of meat add up quickly. Ex: New York Strip Steak, Ribeye, etc.
If you are already hitting 20% protein then high fat foods are your go-to. You can look for recipes for "fat bombs" and also "Oil, cheese, cream, nuts, eggs etc." as mentioned above.
I’ve been losing about 5 pounds a week. I’m eating a lot of protein (35-40%) I eat a lot of chicken, steak, bacon, eggs. My problem is that I’m diabetic and my doctor thinks it’s necessary to put me on this drug called byduron. Essentially it takes away my appetite. Because I’m already low carb and don’t really have food cravings anymore, plus the medicine, it makes it really hard to feel hungry or to eat.
For how long have you been losing five pounds per week? If you’re losing at that pace after the first few weeks of your weight loss plan, then you need to check in with your doctor and make sure it’s really safe for you to continue that way. That is a VERY fast pace of loss unless it is initial water weight, and your doctor needs to be supervising your progress very closely if they feel that such a drastic approach is necessary for you.
Its been about a month. The first week I lost 10 pounds in water weight. I’ve been going down ever since. My doctor knows about it. She doesn’t seem concerned. She does want my calorie intake higher and I’m trying really hard. I honestly only consume protein though. I drink coffee with heavy cream and I eat avocados. I’m such a picky person though. So I’ve been eating bacon, steak, eggs, and lots of chicken. I’m trying to eat at least 3 meals a day but I’m aiming for 3 meals and 2 snacks but this diet has killed my appetite. Not to mention my doctor has me on a drug called byduron. Basically it helps to regulate blood sugar (I’m a type 2 diabetic on insulin) and it gets rid of my appetite. My starting weight was 337 in late February. I’m now at 302 today.
You've mentioned this drug a few times. It sounds like you may be unhappy with how it makes you feel. If you feel that the drug isn't a good choice for you, talk to your doctor. I don't know your specific situation or what treatments you have already tried, but there may be other things they can prescribe instead of this drug.
Other than that, go-to high calorie/low volume foods around here are nut butter and additional oil or butter in your cooking. Get nut butter without added sugar if needed. Stick spoon in jar, lick spoon.
Scramble your eggs with a splash of cream and cook them in butter.
Make nut crusted chicken.
Add full fat cheese to your meals.
If you drink milk, try buying one with a higher amount of fat.
Have full fat Greek yogurt as a snack or dessert. I don't recall who posted this idea, but mix your Greek yogurt with sugar free instant pudding mix, then stick in the freezer for about five minutes. You can also add other ingredients that don't run your sugar up.
Ya I’m not happy with this medicine. The day after I take it I can’t even look at food. All my doctor did was put me on an anti nausea medicine. I’ve been to other doctors and they all do the same thing so I’m just kinda stuck. I have a very sensitive digestive track so the littlest things throw me off and make me sick. I think I just have to touch it out0 -
wellnesschaser wrote: »Do you have to stay strictly keto? Could you consider a more moderate low-carb diet and add some carbs back in? After trying keto successfully but not loving some of the side effects, I found that staying under 70-100g of carbs a day keeps my cravings under control, and still lets me drop weight if I want to.
The problem is that I’m diabetic and getting my numbers as low as possible is what will help me loose weight most effectively. I wish I could add some carbs in but my blood sugar is still running slightly high with 25-35 grams of carb.1 -
I didnt see it, but did you say how much protein you are getting? Ideally, most women while losing fat or gaining muscle should aim for about 100 g of protein. That's about 400 calories, and should be about 33% of your total calories if only eating 1200 calories.
If you are not getting that, I would aim for more protein first.
Otherwise if you just want more calories I would,add cheese, nuts, seeds to food, and more cream to coffee. Condiments like mayo can be used more. Snacks of olives or coconut are great. One avocado a day is yummy.
Or just go with slightly bigger portions. 3 eggs instead of 2. A 6 oz. steak instead of 4 oz. Stuff like that.
Congrats on your success so far!
Thank you! I aim to eat about 120 grams of protein a day. Honestly protein is what I eat the most of. Do you know of a cream that doesn’t have any carbs? I’ve been using heavy whipping cream but because I’m so restricted in carbs I can’t put much because it has carbs just like milk0 -
1 cup of whipping cream has about 820 calories and 7 grams of carbs. So it should be ok for you!
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For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
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I would make up a big protein shake(a scoop or two of low carb protein powder, almond milk, a tbsp or two or three or heavy whipping cream, a small handful of berries, natural nut butter) and keep it in your fridge. Sip on it in between meals. Have tiny portions of cut up sausage and a boiled egg in ziplock bags to grab and eat 2-3/day, things like that. I am the queen of mindless eating. Keto can drastically reduce my hunger but when something just tastes good, all bets are off for me. It seems you understand that it is all about the calories, that is awesome!! Make sure you are weighing your food calories accurately, getting enough protein, and yeah, for sure try to squeeze in a few hundred more cals per day and slow the loss a bit.0
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??? Heavy cream and avocados are fats?[/quote]
Why are AVOCADOS so amazing?!
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Oh, and if you like avocado one of my fave fat heavy snacks is half an avo spread with natural almond butter and sprinkled with cinnamon.1
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soliver1999 wrote: »For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
One quick change would be to eat your chicken fried or sauteed in oil instead of grilled. You need the calories.
More of the avocado. Eat the whole avocado if you can. It gets brown in the fridge anyway.
More of the sour cream.
Make sure your dairy is all full fat, not reduced fat.
Add nuts/nut butter to your snacks. Have two cookies if you can.1 -
Eat the whole avocado was my first thought.
Why are you eating only 1/4 the salad and 1/4 the avocado?0 -
Eat the whole avocado was my first thought.
Why are you eating only 1/4 the salad and 1/4 the avocado?
Also, if you're not really eating the salad, you could just order some chicken nuggets and ranch. If you only have a small appetite and need more calories, it seems better to fill up on something calorie and nutrient dense instead of lettuce.4 -
You could also try to drink your water in between meals instead of at them. Water can have a filling effect.0
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soliver1999 wrote: »I didnt see it, but did you say how much protein you are getting? Ideally, most women while losing fat or gaining muscle should aim for about 100 g of protein. That's about 400 calories, and should be about 33% of your total calories if only eating 1200 calories.
If you are not getting that, I would aim for more protein first.
Otherwise if you just want more calories I would,add cheese, nuts, seeds to food, and more cream to coffee. Condiments like mayo can be used more. Snacks of olives or coconut are great. One avocado a day is yummy.
Or just go with slightly bigger portions. 3 eggs instead of 2. A 6 oz. steak instead of 4 oz. Stuff like that.
Congrats on your success so far!
Thank you! I aim to eat about 120 grams of protein a day. Honestly protein is what I eat the most of. Do you know of a cream that doesn’t have any carbs? I’ve been using heavy whipping cream but because I’m so restricted in carbs I can’t put much because it has carbs just like milk
I just use some cream. ... or butter, which gas the same flavor to me. You will need to whisk it or blend it though. I use a sealed travel mug and really shake it up.0 -
parmesan wisps are lower cal. i'd recommend a smaller portion of something more calorie dense like nuts. nut butter. "fat bomb". Same for the cookie if you are only eating 1 it says 110 calories, you can find more calorie dense snack.
agree on ditching the salad if you have trouble eating. i do think veggies are important though.
add oils (healthy oils) when cooking the chicken to add cals. or marinate with oil+herb/spice/rub
you can get yogurts and such at pretty high fat % these days. I get 4 but see some as high as 10%
also agree about not drinking all the water with meals if your issue is feeling full quickly. I drink while i eat IN ORDER to feel full faster because i have the opposite issue of you, I am a volume eater.1 -
Macadamia nuts. High fat, low volume, not going to throw off your macros with too much protein or carbs. Tasty.
Con: *kitten* expensive
Suggest getting them from Aldi if you have one near you. Ditto for the cream. 1
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