How To Gain Weight? 10 High-Calorie, Low-Carb Foods for Healthy Weight Gain

When attempting to gain weight, it's common to eat endless carbs to increase your calorie intake. For some, this approach might work, but for others, it can be disastrous.

If you find that eating too many high-carb snacks and meals causes you to feel bloated and lethargic rather than gain actual weight, adding high-calorie, low-carb foods to your diet may be the solution. These foods are low in carbs and can help you gain weight safely and effectively without upsetting your stomach. 

For those on a weight-gain diet, 'low-carb' foods may seem counterintuitive. However, it is the caloric amount that helps you gain weight, not carbohydrates. High-calorie, low-carb foods are essential to certain diets because of their unique nutritional profile. These foods are high in energy, containing healthy fats and good proteins while keeping carbohydrates to a minimum.

In this blog, we will tell you about the best high-calorie, low-carb foods to help you achieve your weight goals while maintaining health.

Table Of Contents

1. About High-Calorie, Low-Carb Foods
2. What Foods Have High Calories But Low Carbs? 10 High-Calorie, Low-Carb Foods To Achieve Your Weight Gain Goals
3. How Can I Eat More Calories Without Eating More Carbs?
4. Dietitian’s Recommendation
5. The Final Say
6. FAQs
7. References 
    

About High-Calorie, Low-Carb Foods

High-calorie foods are not harmful. Calories are simply a measure of energy content in food, and if you want to gain weight and build muscle, eating a high-calorie diet is a must. Meanwhile, carbohydrates are one of the three macronutrients—along with protein and fat—and are the primary energy source for the body that fuels your body and ensures recovery. 

While necessary, too many carbs can lead to unhealthy weight gain, blood sugar spikes, and increased risk of metabolic issues. It is important to find foods to increase your calorie intake without adding extra carbs.

Some foods, such as nuts, seeds, yoghurt and cheese, are high in calories, low in carbs, and good for health. That said, not all high-calorie, low-carb foods are good for weight gain. Some foods, like processed junk food, may be high in calories and low in carbs, but they lack the essential nutrients your body needs to stay healthy and build muscle.

High-calorie foods that are also low in carbohydrates can be great options for packing nutrition into your diet. These foods can provide the energy and calories needed for weight gain without too many carbohydrates, which can have unhealthy side effects. Eating a diet that is high in calories but low in carbohydrates also helps regulate insulin levels as carbohydrates break down into glucose. Finding high-calorie, low-carb options may be rich in protein, which promotes muscle growth.

Also Read: Weight Gainer Vs Mass Gainer: Which is Right for Your Fitness Goals?

What Foods Have High Calories But Low Carbs? 10 High-Calorie, Low-Carb Foods To Achieve Your Weight Gain Goals

Well, we've talked too much about high-calorie, low-carb foods and why you should include them in your diet. But what are these foods? Let's find out:

1. Avocado

Avacados are a type of high calorie fruit that pack a high amount of monosaturated fats, fibres, vitamins and powerful antioxidants that reduce inflammation, protect cells from damage, and aid in disease prevention. Research has suggested that regular consumption of avocados lowers LDL cholesterol and triglyceride levels in the bloodstream, promoting heart health. The fibre content in avocados also supports healthy digestion and may help regulate blood sugar.

One medium avocado has 235-250 calories.

2. Fatty Fish

Fatty or oily fish are natural sources of omega-3 fatty acids that the body cannot produce and must obtain through the diet. These fatty acids play an important role in brain functioning and development, reduce inflammation and promote heart health. Regular oily fish consumption reduces the risk of diseases such as stroke, heart disease and type 2 diabetes. Oily fish are an excellent source of vitamin D, essential for strong bones and can help prevent a wide range of chronic diseases.

A 250g serving of fatty fish, like salmon or mackerel, generally contains around 400 to 500 calories.

To further boost your omega-3 levels, try ToneOp’s Fish Oil Capsules!

3. Seeds

Seeds have high amounts of protein and healthy fats. They also contain fibre, vitamins, minerals and antioxidants, making them a nutrient-dense snack or ingredient for smoothies and salads. Studies link seed consumption to a reduced risk of type 2 diabetes, cancer and heart disease. 

Seeds can also help reduce body inflammation and control blood sugar levels, which is important for those looking to gain a healthy weight. While seeds are impressive, they aren't particularly filling on their own and work best as an ingredient or a portion of a meal or a snack. 

A typical serving of mixed seeds (about 30 grams) usually contains 150-180 calories. The calorie count can vary slightly based on the specific seeds included in the mix. 

Add ToneOp’s Sunflower Seeds to your weight gain diet!

4. Coconut milk

If you are going on a low-carb diet, you need to replace cow's milk with coconut milk. Coconut milk is a rich and delicious alternative to other types of milk, and less than 5% of its calories come from carbohydrates. This is a fundamental difference from cow's milk, which contains lactose - or milk sugar. Coconut milk is a mixture of water and coconut pulp, which means it's full of key minerals like magnesium, B vitamins and iron.

One cup or 250 ml of coconut milk typically contains around 450 to 600 calories, depending on whether it's full-fat or light coconut milk. 

5. Eggs

Eggs are one of the most versatile and nutritious foods, containing all nine essential amino acids. They also contain high amounts of protein, healthy fats, vitamins, minerals, and antioxidants. Eggs are also a great source of choline, which is important for cognitive function. Regular consumption of eggs provides nutrients that can improve eye health, reduce the risk of stroke, boost brain performance, and promote muscle growth. 

Eating eggs for breakfast can also help regulate appetite and lead to better daily food choices. Eggs are a great high-calorie, low-carb addition to any meal.

One whole large egg contains about 70-80 calories.

6. Olive Oil

Olive oil is the king of vegetable oils because it has one of the best profiles on the market. It provides huge amounts of polyunsaturated fatty acids. Olive oil has shown improvement in heart and brain health.

One teaspoon (nearly 4.5g) of olive oil contains about 40 calories.

7. Dairy

Whole-fat dairy products are another great way to boost your high-calorie, low-carb meals. Dairy is rich in protein, calcium, vitamin D, and other essential nutrients for one's health. In addition to these great nutrients, the fats in dairy products provide a concentrated energy source while contributing to a feeling of fullness.

Some high-calorie, low-carb dairy to add to your diet and their caloric values are:

• Full-fat Greek yoghurt = 1 serving (170g) has 150-200 calories.
• Full-fat cheese = 1 serving (30g) has 115-125 calories.
• Full-fat milk = 1 serving (250ml/1 cup) has 150-160 calories.
• Ghee = 1 serving (20g/1 tbsp.) has 120-130 calories.
• Sour cream = 1 serving (30g/2 tbsp.) has 60-70 calories

8. Coconut Oil 

Coconut oil has high saturated fat, yet many consider it healthy due to its medium-chain triglycerides (MCTs) content. MCTs are metabolised differently from other fats, potentially aiding in weight loss and overall health. 

Additionally, coconut oil contains lauric acid, which may enhance immunity and reduce inflammation. This versatile cooking oil can be used in various dishes, including stir-fries, curries, and baked goods, imparting a mild coconut flavour and aroma that complements spicy meals.

One tablespoon (15g) of coconut oil contains 120-130 calories.

9. Nuts

Nuts are a classic high-calorie, low-carb snack. They are high in healthy fats, low in carbohydrates and high in fibre. This means that they will bring about an overall improvement in health and satiety.

Nuts are rich in less common nutrients like zinc, copper, and magnesium. Eating more of these key nutrients will improve your hormonal health and your ability to metabolise glucose. This is important because even if you don't eat sugars, you will need to be able to process glucose properly. All are good, but some are better: Brazil nuts and walnuts are the best choices because they are full of ALA, a form of Omega-3 fat.

For a 30-gram serving of nuts, here are the approximate calorie counts for a few common types:

• Almonds: ~174 calories
• Walnuts: ~200 calories
• Cashews: ~173 calories
• Pistachios: ~170 calories
   

10. Red meat 

Red meat provides some of the most important nutrients, including iron, zinc, and magnesium. These are some of the most common deficiencies, so red meat is an easy, high-calorie solution. Coincidentally, it also contains zero carbohydrates and, depending on the cut you choose, a lot of calories! One of the easiest ways to adapt to a low-carb diet and keep your calories high is to choose fattier cuts of meat.

Also Read: 10 Unbelievable Health Benefits Of Eating Pista Everyday: Enhance Your Skin & Overall Wellness 

How Can I Eat More Calories Without Eating More Carbs?

One should keep the following points in mind if you want to eat more calories without eating more carbs:

1. Increase Your Portion Sizes, But Slightly

If you usually eat three eggs in the morning, try four. Or pour a little more milk than normal. In one meal, you should eat enough to feel satisfied but not too much that you won't be able to eat again in the next 2-3 hours. Not only will this help you take in more calories overall, but it will also ensure that you never feel like your bowels are about to burst.

2. Eat Every 1-3 Hours

Although your breakfast, lunch and dinner will be larger than usual, you should still include smaller meals between them to pack on more calories. It helps your body maintain a continuous stream of digestible energy, rather than trying to process large boluses of food.

3. Eat More Protein

One study showed that participants who consumed significantly more protein than the recommended daily allowance experienced increased fat-free body mass and muscle growth. Moreover, they experienced no negative impact on their blood markers or kidney function. To gain weight and increase muscle, you must eat much more protein than usual. 

Aim for 1.6 to 2.2 grams of protein per kg of body weight (0.7 to 1 gram per pound).

If you weigh 70 kg (154 lbs), consume about 112 to 154 grams of protein daily. Spread this intake across meals and combine it with strength training for best results. Adjust as needed based on progress!

4. Time Your Protein Intake Correctly

Strength training breaks down muscle tissue; when the right nutrients are available, that tissue builds up bigger and stronger. This is why it's important to replenish your muscles by consuming 15-20 grams of protein after 30-60 minutes of strength training.

5. Drink Your Calories

Liquid calories are often easier to consume than solid foods, making this an effective way to add more calories to your diet. Smoothies, protein shakes, and calorie-dense beverages can help you reach your daily caloric goals without feeling overly full. Just be mindful of nutritional balance to ensure you get essential nutrients and calorie intake.

6. Pour On The Oil

Heart-healthy oils like canola, olive, sunflower, soybean or coconut can be used as salad dressings or added to cooked proteins or vegetables. They're packed with high-calorie fats and calories. Plus, they're low-volume, so oils won't fill you up as quickly as bulky foods. 

7. Include Healthy Fats

In addition to adding oils to your meals, you can also increase your calories without significantly increasing your carbs by adding healthy foods to each of your meals. Avocados, olives and coconut products are good choices. 

Also Read: Understanding 6 Important Types Of Nutrients And Their Sources 

Dietitian’s Recommendation

Following a high-calorie, low-carb diet can be a great way to manage your weight gain goals. Incorporating these nutritious foods into your meals gives your body the energy it needs to build muscle and increase healthy weight. Track your macros to understand how much you're eating and what. This can help you adjust your diet to your fitness and health goals. Also, be sure to check food labels to ensure no hidden ingredients don't fit your diet.

Dt. Lavina Chauhan

The Final Say

High-calorie, low-carbohydrate foods have benefits such as weight control, stabilising blood sugar, and boosting metabolism. Adding high-calorie, low-carb foods into your meals can play a key role in promoting healthy weight gain and a balanced lifestyle. These foods increase the nutritional value of your meals and provide a delicious and satisfying dining experience. Remember, making the right decisions that benefit your body and mind is key.

FAQs

1. Is low-carb but high-calorie okay to do?

Yes, a low-carb but high-calorie diet can be effective for some people, particularly those looking to lose weight while maintaining energy levels. Focusing on nutrient-dense foods is important to ensure you're getting essential vitamins and minerals.

2. How can I gain weight fast without carbs?

To gain weight quickly without carbs, consume calorie-dense foods like nuts, seeds, avocados, and healthy oils. Protein-rich foods like meats, fish, and dairy can also help boost your caloric intake while minimising carbs.

3. What are the best low-carb foods for weight gain?

The best low-carb foods for weight gain include avocados, nuts and nut butter, and full-fat dairy products. These foods provide healthy fats and calories without excessive carbohydrates, making them ideal for those looking to gain weight.

References 

• https://fitnessvolt.com/high-calorie-low-carb-foods/
• https://www.weekand.com/healthy-living/article/increase-calories-increasing-carbs-18013892.php
• https://theworkoutdigest.com/high-calorie-low-carb-foods/
• https://thegeriatricdietitian.com/high-calorie-low-carb-foods/
• https://betterme.world/articles/high-calorie-low-carb-foods/
• https://lofoods.fit/blogs/nutrition/what-are-some-high-calorie-low-carb-foods?srsltid=AfmBOor91oLSKBS4W4r0JgFvlt091wtjaZz0R4Jk64cShOysiGyVWpc4
• https://www.mensjournal.com/food-drink/12-ways-add-calories-your-diet-bulk

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.