F/30/5’ 120lbs, moderately active
I’ve been doing keto and intermittent fasting (20:4) for the last 6ish weeks, and I mostly feel great. It’s done a lot to improve my chronic pain, and I’ve lost almost 10lbs so far. However, I’m struggling to fit in enough calories without going over 30g net carbs.
Here’s what I eat most days during my 4 hour eating window. Ideally, I would like to get to at least 1300 kcal. (I’m autistic so I don’t mind eating the same meals repeatedly lol.)
Daily total: 1185 kcal, 26g net carbs, 70g fat, 99g protein
Any advice for upping calories without going over on net carbs? (**I’m also a pescatarian**)
by haytu1
6 Comments
Calories come from carbs, fats, and protein. Since you don’t want carbs that leaves the other two. Fish would work. Salmon is a popular choice.
Do you eat dairy? There are hard cheeses with 0g net carbs and that’d be an easy way to get more calories.
More fat! Try canned coconut cream. It makes fantastic curry, or add vanilla protein powder to make a shake.
Your body won’t go into ketosis without enough fat.
Thrown in some walnuts.
Add a little bit more butter, make a dressing with extra-virgin olive oil, make a cream sauce for a dish, add a little bit of extra protein (up your chicken, fish, red meat) find some meat crisps (in the UK we have Serrano crisps and chicken ones which are really good crunchy and salty), grate some cheese over salads. Have a snack of cheese, cold cuts and olives. I sometimes have a couple of boiled eggs if I haven’t eaten enough.
Try carb manager over my fitness pal. I went full keto this year and it’s been a life saver.