There is nothing wrong with high-calorie foods. Calories are nothing but a measure of the amount of energy that a food contains. So if you are into bodybuilding, for example, you would need to consume a lot of calories. The way you can do this is to eat high-calorie foods. Generally speaking, most of our calories are gotten from carbs, but eating too many carbs is not healthy for the body. So then, how will you get more calories without increasing your carb intake? The answer is simple. All you need is to stock your plate with high-calorie low carb foods. You will get all the calories you need from these foods without eating too many carbs.
When you eat too few calories, it can cause a lot of problems in your body. You will become malnourished, and your energy level will be very low. Your brain will not be well-powered, so you’ll often feel tired and stressed out. This is what most people struggle with when they are on a low-carb diet. However, you can find ways to eat healthy calories that would not load you up with an excessive number of carbs. Foods like butter and bacon may be okay, but there’s got to be better options than those two. What are those better options? That’s what we will discuss in this article.
Can You Increase Calories And Not Eat More Carbs?
Three macros make up our foods. They are carbs, fats, and proteins. Each gram of carb contains 4 calories. Proteins contain the same number of calories. But fats contain high-calories. Each gram contains 9 calories.
We can get more calories from fats than we can get from carbs. However, in the 90s, fats began to get bad publicity for being a risk factor for heart disease. That’s why most people dumped fats and began to eat high-carbs.
But then, fats have now been exonerated. There are bad fats though, but healthy fats would give you a lot of calories without loading you up with carbs.
So, one of the best ways to keep your carb intake low, while you increase your calorie intake, is to eat more healthy fats. Some lean proteins also contain a high number of calories, and they are low in carbs too.
These are a few ways to hike up your calorie intake without loading your body with carbs:
1. Add oils to your food
This is a very easy way to eat low-carb calories. You just have to pour some healthy oils on low-carb veggies. You can also use them to dress your salads. Examples of such oils include olive oil, ghee, avocado oil, and coconut oil.
Another thing you can do is to use these oils in cooking your meals. Use them instead of dry cooking methods like roasting or baking. Isn’t it amazing that one tablespoon of olive oils would give you zero net carbs and 119 calories?
2. Add healthy fats to your foods
Healthy fats can also increase your calorie intake without adding to your carbs. Good choices include avocados, coconut products, and olives. You can incorporate them into your meals.
One avocado would give you as much as 225 calories and just 12g of net carbs. Interestingly, 9 out of the 12 grams are fibers.
3. Eat More Lean Proteins
Lean cuts of beef, for instance, is a healthy form of lean protein. 4 ounces of beef would give you 350 calories and no carbs at all. Grass-fed variety of beef is the best.
The Best High-Calorie Low-Carb Foods
The following are the best choices of high-calorie, low-carb foods:
Eggs are a very good source of fats and proteins. Two large sizes would give you 143 calories. Yet it would offer only 1 gram of net carbs. The egg white is abundant in proteins while the yolk is a great source of fats.
If you want to get more calories, you can fry the eggs in one of the high-calorie oils. Aside from the more calories, the oils would help your body absorb the vitamins contained in the yolk better.
2. Coconut Milk
If you want to cut down on carbs, you should consider coconut milk as an alternative to cow milk. Coconut milk is not only low-carb and nutrient-rich, but it is also very delicious. One glass of coconut milk would give you 400-450 calories.
As low as 5 percent of coconut milk’s calorie content comes from carbs. Cow’s milk, on the other hand, is loaded with milk sugar (lactose). Sugars are nothing but pure carbs.
When you consume coconut milk instead of cow milk, you would not have to worry about dairy allergies. More so, coconut milk has a lot of essential nutrients like iron, magnesium, and B-vitamins.
There seems to be no high-fat, low-carb plant food as popular as avocado. Its texture is buttery and its taste is fresh. You will get a lot of healthy-fat calories from avocados.
Avocado is almost 100 percent fat. But then, it also contains a good number of fibers. Meanwhile, the kind of fat in avocado is the ‘heart-healthy’ unsaturated fat.
4. Fatty Fish
Salmon is a good choice if you want to eat some fatty fish. Fatty fish are 100% free of carbs. More so, you would get a lot of nutrients from them. Omega-3 fats, vitamins A and vitamin D are the key nutrients that fatty fish contain.
Vitamin A has antioxidant properties. Vitamin D is arguably the most important of all vitamins. Omega-3 fats fight off inflammation and protect your brain, among many other things.
Other Examples of Low-Carb, High-Calorie Foods
Even if they are not the very best, these foods are very excellent sources of calories that do not contain loads of carbs:
- Red Meat
- Flaxseed and Flax Oil
- Sunflower Seeds
- Cocoa and Dark Chocolate
- Cultivated Dairy
High-calorie, low-carb foods are good for your health. You would need such foods more if you are an athlete, you’re on a low-carb diet, or if you are trying to build your muscles.