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Overcoming the Challenge- How to Ensure You’re Getting Enough Calories on the Ketogenic Diet

Can’t get enough calories on keto? If you’re following the ketogenic diet and struggling to meet your caloric needs, you’re not alone. The keto diet, which emphasizes high-fat, moderate-protein, and low-carb intake, can sometimes make it challenging to consume enough calories to support your daily activities and weight loss goals. In this article, we’ll explore some common reasons why you might be struggling to get enough calories on keto and provide practical tips to help you meet your caloric requirements.

One of the primary reasons people struggle to get enough calories on keto is the reduction in carbohydrate intake. Carbohydrates are a major source of calories for most people, and when you cut them out, you may find yourself with a lower overall caloric intake. To compensate, it’s essential to focus on high-calorie, nutrient-dense foods that will help you meet your daily calorie goals without derailing your keto journey.

Here are some tips to help you increase your calorie intake on the keto diet:

1. Focus on high-fat foods: Avocado, nuts, seeds, and full-fat dairy products are great sources of healthy fats and calories. Incorporate these into your meals and snacks to help you meet your calorie needs.

2. Choose high-calorie protein sources: Eggs, fatty fish, and lean meats are excellent sources of protein and calories. Aim to include these in your meals to ensure you’re getting enough calories to support your body’s needs.

3. Use healthy fats for cooking: Instead of using low-calorie cooking methods, such as boiling or steaming, use cooking methods that allow you to incorporate healthy fats, like sautéing or baking with butter or coconut oil.

4. Add extra fats to your meals: Sprinkle some cheese on your salads, add a dollop of guacamole to your tacos, or top your meals with a pat of butter. These small additions can add up to a significant increase in calories.

5. Be mindful of portion sizes: While it’s important to increase your calorie intake, it’s also crucial to be mindful of portion sizes. Overeating can lead to weight gain, so focus on eating until you’re satisfied, not stuffed.

6. Track your calories: Keeping a food diary or using a calorie-tracking app can help you stay on top of your calorie intake and make adjustments as needed.

7. Consider supplements: If you’re still struggling to meet your calorie goals, you may want to consider supplements like MCT oil or exogenous ketones, which can provide additional calories and support your keto diet.

Remember, the key to the keto diet is finding a balance that works for you. It’s essential to consume enough calories to support your daily activities and weight loss goals while still adhering to the principles of the diet. By incorporating these tips, you can ensure you’re getting enough calories on keto and enjoying the benefits of this popular diet.

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