“35 Delicious High Calorie Low Carb Foods for Weight Gain” was written by Tamara Alak & edited/reviewed by Aly Bouzek, MS, RDN. Tamara is a dietetic intern at Larkin Community Hospital.
Many people struggle with unintentional weight loss, and are in the pursuit of healthy weight gain. Let’s discuss the significance of a balanced diet and explore some delicious high calorie, low carb foods.
We will begin with learning more about high calorie, low carb foods. Throughout the article, we’ll help you find helpful tools to stack your tool belt with strategies to support your healthy weight gain journey.
>> Jump to our list of 35 High Calorie, Low Carb Foods <<
Table of Contents:
- What are High Calorie, Low Carb Foods?
- Target Audience for High Calorie, Low Carb Foods
- Breakdown of Macronutrients
- Nutrient-Dense High Calorie, Low Carb Foods
- 35 Delicious High Calorie, Low Carb Foods
- Results From High Calorie, Low Carb Foods
- Conclusion
What are High Calorie, Low Carb Foods?
High calorie foods that are also low in carbohydrates can be great nutrient-dense options. These foods can provide the necessary energy for weight gain, without additional carbohydrates.
The focus of these foods should be on:
- the quality of the calorie
- promoting muscle growth
- ensuring sustained energy levels
Purpose of High Calorie, Low Carb Foods
It might sound strange to choose foods that are high in calories but low in carbohydrates, like do these sorts of food even exist? And, what is the catch?
Well, the main purpose of incorporating these foods into your diet is to achieve weight gain, while also emphasizing the priority of your overall health.
The hope is that rather than someone who needs to incorporate a calorie surplus into their diet by relying on empty calories, they can incorporate nutrient-rich choices that will aid in a well-rounded, balanced lifestyle.
Additional reasons why people might need/choose to incorporate high calorie, low carb foods into their diet include:
- Weight gain or muscle building: If you’re looking to gain weight in a healthy way, these foods can help you consume more calories than you burn without relying on sugary carbs.
The protein content in many of these foods can also be helpful for building muscle mass.
- Improved satiety and blood sugar control: Protein and fat tend to be more satiating than carbs, so these foods can help you feel fuller for longer and may even help to reduce cravings.
Additionally, some people find that low-carb diets help with blood sugar management.
Opting for high calorie, low carb foods offers a dual advantage: not only are they calorie-dense, but they are low in carbohydrates.
This combination allows people who are in need of a caloric surplus to increase their caloric intake without increasing their carbohydrate intake dramatically. This is ideal for those who are looking to gain weight while maintaining a controlled carbohydrate intake.
Target Audience for High Calorie, Low Carb Foods
So, now that we’ve explained what the purpose of these foods would be in one’s diet, let’s move on to who would benefit from these specific foods.
Who Benefits From High Calorie, Low Carb Foods?
To answer this question, we will focus on individuals:
- who are struggling with unintentional weight loss
- who are looking to build muscle
- who are looking into strategies for nutritious weight gain
There are many reasons that these types of foods can be essential for weight gain. Educating people on the benefits of consuming nutrient-dense foods is key to maintaining proper nutrition during weight gain.
Making the switch from empty calories to nutrient-dense foods when trying to achieve a healthy weight gain can make all the difference in your health goals.
What Causes Unintentional Weight Loss?
So what exactly is unintentional weight loss, and how do you know if you are experiencing this? Well, unintentional weight loss can stem from a variety of factors, including underlying medical conditions, to mental health issues.
Medications can also play a role in unintentional weight loss. Identifying the root cause is crucial for effective intervention.
So how do we get to the root of unintentional weight loss? This requires a multifaceted approach.
Start by consulting with healthcare professionals for a thorough evaluation and diagnosis. Next, collaborate with registered dietitians to develop a personalized meal plan, which this article can be an informational step in the process.
Make sure to treat these underlying medical conditions and work with a professional to ensure a comprehensive strategy to restore a healthy weight.
Breakdown of Macronutrients
There are three types of macronutrients (carbohydrates, proteins and fats), and these are the foundation of everyone’s diet.
Each of these plays a key role in our body’s health and function, as well as supporting our overall health and well-being.
Proteins, which are primarily found in food sources such as meats, dairy, and legumes are necessary for tissue repair, muscle development, and the synthesis of enzymes and hormones.
Fats, which are found primarily in foods such as oils, nuts, and fatty fish play the role of a concentrated energy store. They also insulate our organs and aid in the absorption of fat-soluble vitamins.
Lastly, which we will discuss in more detail, are carbohydrates. Carbohydrates are the body’s primary source of energy, they provide fuel for various physiological functions.
Carbohydrates are found in grains, fruits, and vegetables. They are crucial for maintaining energy levels, as well as supporting organ function.
Each of these macronutrients serve a unique purpose in the body, but it is also important to remember it is their balance that contributes to optimal health and nutrition.
Carbohydrates in the Diet
Let’s dive deeper into what carbohydrates are and why they are so important in our diet. Like we just discussed, carbohydrates are one of the three essential macronutrients, and they are a vital component of a balanced diet, due to their primary role in providing energy.
Carbohydrates are composed of sugars, starches, and fibers. Carbohydrates can be found in a variety of foods, such as grains, fruits, vegetables, and legumes.
When these foods are consumed, the carbohydrate content is broken down into glucose, which serves as the body’s main source of fuel. This fuel is what powers cellular function, supports physical activities, and maintains optimal organ function.
Carbohydrates also play a very important role in brain function. The brain’s main energy source is glucose.
Complex carbohydrates, which can be things like whole grains and fibrous vegetables, release energy gradually, promoting sustained blood sugar levels and preventing energy crashes.
Balancing carbohydrate intake with other macronutrients is key to optimizing overall health and achieving dietary goals.
To learn more about the three macronutrients and how to balance out your meals and snacks, head over to our comprehensive article on High Calorie Foods.
Recommended Daily Amount
The recommended daily intake of carbohydrates can vary based on factors such as age, sex, activity level, and overall health.
However, a good rule of thumb is that carbohydrates should contribute to a significant portion of daily caloric intake, ranging from 45% to 65% of total calories.
For example, looking at the average adult, who consumes around 2,000 calories a day, this would be around 225 to 325 grams of carbohydrates per day.
But with the nature of this article, we assume people who are reading it are experiencing some sort of unintentional weight loss, meaning that they need to be increasing their caloric intake.
Prioritizing nutrient-dense sources of carbohydrates in this scenario is crucial after determining your daily recommended intake. You might be asking, well what are some nutrient-dense sources? Let’s dive into it.
Nutrient-Dense High Calorie, Low Carb Foods
Let’s explore different food examples and their benefits, which have been organized into different categories based on their food group.
Nuts, Nut Butters, Seeds, and Seed Butters
One of the top food items that are high calorie, low carb are nuts, seeds, and their respective butters. These food items offer a wide variety of benefits as well.
These food items are packed with healthy fats, such as monounsaturated and polyunsaturated fats, that support cardiovascular health and provide a dense source of energy.
On top of these benefits, these foods are also rich in protein, fiber, and essential vitamins and minerals, which contribute to overall well-being. These foods are also great as on-the-go snack options.
Oils and Fats
Another great way to incorporate high calorie, low carb foods into your diet is through healthy oils and fats. Healthy oils and fats help with nutrient absorption and energy provisions.
For example, olive oil is rich in monounsaturated fats that support heart health. Another great option is coconut oil, which contains medium-chain triglycerides (MCTs), which offer a quick energy source.
A great healthy fat option is avocados, which are packed with monounsaturated fats and provide a creamy texture to meals and smoothies.
Oils and fats are great to add into your diet to support the absorption of fat-soluble vitamins, aid in hormone production, and can help contribute to the maintenance of healthy skin.
Meats and Fatty Fish
Protein-rich meats and fatty fish are essential for muscle growth, tissue repair, and overall body function. The amino acids from these protein sources are building blocks for various bodily structures, including muscles, enzymes, and hormones.
The healthy fats present in fatty fish, such as omega-3 fatty acids, have anti-inflammatory properties and support brain health. Including a variety of meats and fatty fish into your diet can help ensure a diverse range of essential nutrients.
Some fatty fish examples include:
- Salmon
- Tuna
- Herring
- Cod
- Sardines
- Mackerel
Dairy
Another great way to increase your high calorie, low carb foods is with the addition of full-fat dairy products. These foods are rich in calcium, which is essential for bone health. They are also rich in vitamin D, which aids in calcium absorption.
On top of these great nutrients, the fats in dairy products provide a concentrated source of energy while contributing to the feeling of fullness.
Including dairy into your diet ensures the intake of essential nutrients that support overall bone strength, immune function, and energy levels.
Some high calorie, low carb dairy suggestions to include in your diet:
- Full-fat Greek yogurt
- Full-fat cheese
- Butter
- Sour cream
- Heavy cream/heavy whipping cream
35 Delicious High Calorie, Low Carb Foods
Here’s our list of 35 high calorie, low carb foods that can be beneficial for those looking to gain weight while maintaining a controlled carbohydrate intake.
| High Calorie, Low Carb Food | Serving Size | Calories (per serving) | Carbohydrates (grams) |
| Almonds | 1 oz | 172 | 5.8 |
| Almond butter | 1 Tbsp | 98 | 3 |
| Avocado | ½ fruit | 120 | 6.4 |
| Avocado oil | 1 Tbsp | 125 | 0 |
| Canola oil | 1 Tbsp | 126 | 0 |
| Cashew butter | 1 Tbsp | 97 | 4.9 |
| Cashews | 1 oz | 166 | 9 |
| Cheddar cheese | 1 oz | 116 | 0.7 |
| Chia seeds | 2 Tbsp | 102 | 8.8 |
| Chicken thighs, cooked | 3 oz | 164 | 0 |
| Coconut oil | 1 Tbsp | 125 | 0 |
| Cottage cheese, 4% fat | ½ cup | 103 | 3.6 |
| Eggs | 2 eggs | 143 | 1 |
| Flax seeds | 2 Tbsp | 112 | 6.1 |
| Greek yogurt, full-fat, plain | 5.3 oz container | 146 | 6 |
| Ground beef | 3 oz | 157 | 0 |
| Hazelnuts | 1 oz | 212 | 5.6 |
| Heavy cream | ¼ cup | 204 | 1.7 |
| Herring, cooked | 3 oz | 147 | 4.7 |
| Macadamia nuts | 1 oz | 203 | 3.6 |
| Mackerel | 3 oz | 142 | 0 |
| Mozzarella cheese | 1 oz | 90 | 1 |
| Olive oil | 1 Tbsp | 126 | 0 |
| Peanut butter | 1 Tbsp | 102 | 3.6 |
| Pecans | 1 oz | 198 | 3.8 |
| Pork belly, cooked | 3 oz | 242 | 0 |
| Rib-eye steak | 3 oz | 173 | 0 |
| Salmon | 3 oz | 142 | 0 |
| Sardines | 3 oz | 177 | 0 |
| Sesame oil | 1 Tbsp | 124 | 0 |
| Soy nut butter | 1 Tbsp | 98 | 3 |
| Sunflower oil | 1 Tbs | 124 | 0 |
| Sunflower seeds, no shell | 1 oz | 165 | 6.8 |
| Walnuts | 1 oz | 185 | 3.9 |
| Whole milk | 1 cup | 149 | 11.3 |
Results From High Calorie, Low Carb Foods
Now, with there being multiple reasons for one to choose to embark on a high calorie, low carb diet, it can also yield various results. These results can influence both weight and overall health.
Weight Gain
The primary objective of a high calorie, low carb diet is often weight gain. By increasing caloric intake, individuals may experience a gradual and controlled increase in body weight.
This is great for those experiencing unintentional weight loss or those who are looking to build muscle mass.
Muscle Growth
If you are looking to grow muscle, a high calorie, low carb diet (with adequate protein intake) can aid in providing the results that they are working for.
Many of the foods listed above support muscle growth and repair. Coupling this diet with strength training exercises can aid in lean muscle development and improvements in overall body composition.
Blood Sugar Level Stability
By minimizing carbohydrate intake, especially refined carbohydrates (like cookies, candies, white breads, etc.), blood sugar levels are better regulated.
This is great for individuals with insulin resistance or those looking to manage conditions such as diabetes.
Risk of High Fat Foods
This plan includes some delicious high-fat options, which are great for keeping you feeling full. Just remember, healthy fats are fantastic, but keep an eye on portion sizes and types of fat are important too.
Consuming excessive fats, particularly saturated and trans fats, poses various health risks. Diets rich in saturated and trans fats are linked to cardiovascular issues, elevating LDL cholesterol levels, and contributing to atherosclerosis.
On top of this, high fat diets, especially those heavy in saturated fats, may impair insulin sensitivity, raising the risk of insulin resistance and type 2 diabetes.
Check out our article on 17 High Calorie Low Fat Foods for Weight Gain for more info.
Daily Recommendations for Fat Intake
The general guidelines recommend that total fat intake should be between 20-35% of daily calories for those over the age of 18. Saturated fat consumption should be limited to less than 10% and trans fat should be minimized as much as possible.
Aiming to keep healthy fats, such as monounsaturated and polyunsaturated fats, as the main source in your diet can keep you within these ranges. Great food options include olive oil, avocados, and fatty fish.
Risk of Low Carb Foods in Your Diet
While we just discussed all the benefits of a high calorie, low carb diet, it is important to be aware of its potential side effects and risks.
Reducing carbohydrates in your diet may lead to a decreased consumption of certain essential nutrients found in carb-rich foods.
Focusing on a well-rounded and balanced diet can help ensure you are getting all the nutrients your body needs. Be sure to reach out to a registered dietitian if you have any questions regarding your diet or nutrient needs.
Conclusion
In conclusion, following a high calorie, low carb diet can be a delicious way to gain weight and avoid unintentional weight loss.
By incorporating these nutritious foods into your meals and snacks, you can provide your body with the energy it needs to build muscle and achieve your weight gain goals.
Remember, listen to your body and adjust portion sizes as needed. Most importantly, enjoy exploring these flavorful foods and fueling your healthy transformation!