Gaining Weight on a Keto Diet

The ketogenic diet is a high fat, low carb diet of about 70% fat, 20% protein, and 10% carbs by calories. Even most people going on a keto diet leads to losing weight, but don't worry! You can gain some weight with a ketogenic diet if you need to gain weight!
Gaining weight is all about eating more calories. The solution for gaining weight is simple: You'll gain weight if you take more calories than you burn. To gain weight safely and steadily, aim to eat at least 400-500 additional calories per day. If you're losing weight on a keto diet, you'll need to increase your calorie intake. Of course, caloric needs vary significantly between individuals, and it's better to talk with a dietitian to determine your calorie need. The simplest way to increase your calorie intake for gaining weight on a keto diet is to determine how much protein you need and then increase your fat intake to consume more calories in your weight gain diet.
Strength training like lifting weights stimulates muscle growth and has a lot of benefits for your body. While a healthy weight gain diet provides the nutritional building blocks for weight gain, resistance training is necessary for building muscle and increasing lean mass. So combining a keto diet for gaining weight with strength exercises can lead to a healthy weight.
Working on strength training to increase your muscle mass and make healthy lifestyle choices such as quitting smoking and getting enough sleep will help you gain weight healthy on a keto diet.

Since the keto diet is a low-carb diet, you should get most of the calories from fats. That means your weight gain diet should be rich in fats like coconut oil, butter, cream, milk, nuts, cheese, olive oil, avocados, and other healthy fats. Fat is highly satiating, so you may need to eat beyond the "I'm full" signal to gain weight, depending on your physiology.
The calorie intake you need depends on many factors such as height, weight, sex, age, activity level, disease, etc. You can ask a dietitian about your calories need.
The recommended protein intake should be about 0.8 - 1 gram protein per pound of bodyweight to gain weight and build muscle. Depending on your size, gender, and activity level, you may need more protein. Aim for 0.8 g to 1 g of protein per 1 pound (0.45 kg) of body weight to gain muscle. For example, if you weigh 190 pounds, you'd eat 152 grams of protein a day in your weight gain diet. Try high biological value proteins like poultry, beef, eggs, and fish.
Note that your body doesn't need extra protein while trying to put on muscles, and if you get too much protein, your body oxidizes it because it can't use extra protein.
To prevent getting out of ketosis, Keep your carbohydrates intake under 50 grams a day. Even though you're limiting carbs, don't skip on non-starchy vegetables. Non-starchy vegetables contain essential vitamins and minerals like magnesium and folate that are vital for growing and repairing your cells.

However, calorie intake has a significant role in gaining weight; yet what you eat isn't the only factor involved in weight gain. Exercise, sleep, stress, and lifestyle are also essential factors for gaining weight and should be emphasized to have a healthy weight gain diet.
If you're squeezing more calories into your day, you have to eat multiple daily meals and snacks and avoid intermittent fasting.
Besides, it would help if you have plenty of deep sleep to release human growth hormone, stimulate muscle growth, and gain weight. Work on getting 7-8 hours of sleep per night. Enough sleep is essential for your health. If you've been cutting into your night sleep, it's time to change your routine.
Reduce your stress; stress is catabolic and breaks down your muscles. Because stress, due in part to the hormone cortisol, puts you in “fight or flight” mode, not “growth and repair” mode. If you're being chased by a hungry leopard, building muscle is not a priority. Catabolizing muscle for energy, however, may help you escape.
Caffeine and nicotine are both stimulants of the stress response in your body. They turn on adrenaline in your body that fires up your metabolism. So quitting smoking and cutting back on your caffeine intake will help you gain weight. If you don't want to eliminate them completely, try cutting back a little at a time.

Increasing muscle mass on a keto or low-carb diet is possible. To gain weight and muscle, you don't need to spend all of your time at the gym. Two or three 60-minute weight training sessions per week are enough and will help you gain muscle, but you can do three days with heavy training sessions and two lighter days for better results. Create a regular strength-training routine throughout the week.
Strength training and lifting weights stimulate muscular growth and have other benefits for your body. While an optimized diet plan provides the nutritional construction blocks for weight gain, resistance training is necessary for building muscle and increasing lean body mass.
You can do strength training exercises, including bench presses, squats, lifting weights, and deadlifts. Compound workouts stimulate more muscle fibers than isolated workouts. It's better to go low-rep and high-weight training.
Injury prevention should always be your first goal, so maker sure to warm up, rest for several minutes between sets, and maintain proper form throughout the routine.

• Add creamy cheese to your meals to gain weight.
• Replace one glass of water each day with coconut milk.
• Add cream to your tea or coffee.
• If you already add cream to them, then double it.
• Eat an avocado or some olives in your daily diet.
• Add a few tablespoons of olives oil to your meal.
• Eat fatty cuts of meat, chicken, or fatty fish rather than lean cuts.
• Add an extra handful of nuts or seeds to your weight gain diet.

Try Oxfordiet's online diet services to gain weight through a ketogenic diet.